Swing, Press, DL

Today, Friday

walk

Swing:

40 kg:  15 x 2h, long rest, 10 x 2h - getting better.  15 were decent, 10 felt very good and on the cusp of getting even better


Later

Press:

24 kg x 2
21.14 kg x 6
24 kg x 2, 3, 4

DL

Straddle: 225 x 4 reps x 2 sets, light touch-n-go

Did 265 yesterday, doing 285 today

285 lb. x 5 singles. Need more push or to keep pushing for longer at the bottom. This is a good weight for me. 

DL

Straddle: 225 x 4 reps x 2 sets, light touch-n-go

Did 265 yesterday, doing 285 today

285 lb. x 5 singles.  Need more push or to keep pushing for longer at the bottom.  This is a good weight for me.

DL

Straddle: 225 x 4 reps x 2 sets, light touch-n-go

Did 265 yesterday, doing 285 today

285 lb. x 5 singles.  Need more push or to keep pushing for longer at the bottom.  This is a good weight for me.

DL

Straddle: 225 x 4 reps x 2 sets, light touch-n-go

Did 265 yesterday, doing 285 today

285 lb. x 5 singles.  Need more push or to keep pushing for longer at the bottom.  This is a good weight for me.

Swing, DL

walk (as I do every weekday morning)

Swing:

24 kg:

10L, 10R on the :60, 15L, 15R on the :75, done

DL: Straddle @ 225 x 1 each way with controlled negative, x 3 each way touch-and-go slow

Day after pulling 330 x 3 singles, so we'll take 10 lbs. off.

DL: 265 x 5 singles

Press, DL 330 lbs., DDD #21

Tuesday - only walk and stretch a bit

Wednesday:

Press:

21.14 kg x 5
24 kg x 3
21.14 kg x 5

DDD #21

275 x 1

300 x 1

330 x 1 double overhand, x 1 right under (least favored grip), x 2 left under (best grip) - all slow, and that's enough of those for today.  3 singles @ 330, 5 singles for the day including the two warmups.

Swing, Press, DL

Monday:

Swing:

24 kg

10L+10R, wait until 1:45 (so about 1-1:10 min rest)

10R+10L, wait until 3:30 (so about 1-1:10 min rest

10L, 10R on OTM

40 kg x 10 2h

Total 70 swings, done in 5:45

PM:

Press

21.14 x 3
24 x 2 (5)
28 x 1 (6)

repeat for (12), then

24 x 3
21.14 x 5
24 x 2

DDD will be Day 20 (last week Mon through Fri was 15 through 19).  Next heavy will be on 21, which is tomorrow, might put it off a day due to schedule - will not be pressing tomorrow any which way.

Will be 330 lbs. not 335

24 kg 1-leg, 1-arm contralateral DL by 3 alternating singles each side.

DL: 275 x 6 singles (felt like I didn't warmup much, so an extra rep) in 4:15, just stood at the bar, all felt pretty good.

Swings, Press, DL

Friday

Swing:

24 kg, 10's on the minute starting left, still working on form, total 100 reps

Later, Press:

21.14 kg x 5, 6, 5

DL: 275 again, 1 straddle each way in the usual way (left rear first), plus 5 singles all standing at the bar so short rests

Press, DL

Yesterday, Thursday

Press:
21.14 x 3
24 x 2
28 x 1 (6)

That was good - let's do it again.

21.14 x 3
24 x 2
28 x 1 (12)

DL: 275 x 5 singles, once every 2-3 minutes

Left hip was sore this morning, still a bit off somehow

Swing, Press, DL

walk

stretch (cossack sequence + wm)

Swing:
24 kg: 16L, 16R, 10L, 10R all on short-ish (:30-45) rest, focus on keeping shoulder back at apex/lockout

Press:

21.14 kg x 3, 4, 5, 6
24 kg x 2

DL: 275, straddle 1 each way but started with left front today, then 5 singles conventional double overhand, as usual

Swing, Press, DL

AM

swing, rest 1:00 between sets

24 kg x 10L+10R (as a single set, switch on the fly)

24 kg x 10L+10R (as a single set, switch on the fly)

40 kg x 2h x 15

Total 65 swings, will press and DL later

Later:

Press:

28 x fail - midsection not doing its job, lats neither, a bit tired from swings, I think.

24 x 1

28 x 1, 1

24 x 1, 2, 3 (9) - this is going to be enough for today, will add another tomorrow.

DL: 275 lbs., straddle x 1 each way, 5 singles conventional - getting easier and easier.

Press, DL

Sunday - exhausted after church, walk, then 2-hour nap

Monday, yesterday

warmup = 1-leg contralateral DL x 24 kg x double each way

MP:

21.14 kg x 3 (3)
24 kg x 2 (5)
28 kg x 1 (6)
24 kg x 3 (9)
28 kg x 1 (10) - held overhead, did a partial windmill
24 kg x 2, 3, 4 (19)
21.14 kg x 3 (22)

DL:

275 straddle x 1 each way, 5 singles x conventional as usual, Day #15 of DDD

Saturday: Swings

Haven't done enough swings this week:

36 kg x 2h x 10

24 kg x 1h x 10L, 10R

36 kg x 2h x 10

24 kg x 1h x 10L, 10R

36 kg x 2h x 10

Did these on the :60, but that was a little too quick for today.  I was definitely more explosive, and I guess if I'm going to be that explosive, I am going to have to do fewer reps or take longer rests.  An interesting swing day.

An hour or two later,

40 kg x 2h x 10 - just because

Wed/Thu/Fri: Press, DL

Wednesday, September 14

24 kg x 2
28 kg x 1 - yes! (3)
24 x 3 (6)
21.14 x 5 (11)

24 x 3 (14)
21.14 x 4, 5 (23)

DL: DDD Day #12, 275 lb. x 5 singles, nice, controlled negatives, focus on being slow from knees to ground, 1:00 rest between


Thursday, September 15

24 kg x 4
21.14 kg x 4, 6 (14)

DL: same old thing, 275 x 5 singles - this time, stayed at bar, probably :30-:45 between reps.


Friday, September 16

21.14 x 5, 6
24 x 2
21.14 x 5

DL: Daily Dose Deadlift, Day #14:

275 x 1
295 x 1
315 x 4 singles, all double overhand - grip was really good for the first 2, not so great for the rest, especially left.

Decided to stop here. I could have done another, double overhand or gone to alternate grip, but I realized I've done 6 lifts at 75% or greater as opposed to my usual 5, so I'm going to start including more regular warm lifts and/or just doing 6 or 7 singles. 

I think I need at least a couple of warmup lifts every day, not to warm up but to keep the volume of lifts recommended by the program, which say 2-4 warmup lifts. I've done a couple of warmups sometimes, will do 7-9 total lifts every time going forward.

Swing, Press, DL

Tuesday - longer (3mi) walk

AM - Swings:

15L, 15R, 15L, 15R on the :75 - longer sets helped me find good form and keep it, nice change of pace.

PM:
10 presses

24 kg x 2
28 kg x 1 - slow but up it went
21.14 kg x 3, 4 (10)

DL: 275 x 5 singles, Day #11 of DDD, rest periods shorter, form better, weight easier

Press, DL

Walk

Stretch

Press 21.14 kg: 6, 3, 5, 3, 6, 3 = 26 reps

DL: contralateral 1-arm, 1-leg DL @ 24 kg, 1 each side, nice and slow and controlled.

Then the usual 275 x 5 singles.  Day #10 of Daily Dose Deadlift.

-S-

Swing

Yesterday, Saturday - very tired, sleepy, and it was hot and humid and I walked again. Was considering 100  x 1h swings, did nothing

Today, Sunday - not a usual exercise day for me because playing in church is already a big day, but a bit after coming home:

Swing:

36 kg x 2h x 10, 10
24 kg x 1h x 10L, 10R, 10L, 10R

all on the :60 - enough for today.  Probably should have gone on the :75 today.

Press, DL

Friday, Week 3 of Prep Cycle 2, Day 4

24 kg x 2 (2)
28 kg x 1, 1 (4) - nice to get 2 in the same day, and 3 in the same week, both PR's of late

24 x 2, 24 x 3, 24 x 4 (13)
21.14 x 3, 21.14 x 5 (21)

DL: 275 x 5 - this is Day #9, and day 14 will be the next time we go heavier than 275. 275 is getting very easy. My thought process is first push and then pull, reinforce by what I saw Ed Coan teach but it's been what has always been strongest, anyway - nice to have it in three words.

Swing, Press, DL

Thursday:

walk, stretch

Swing: 36 kg  x 2h x 10, 10

Press:

24 kg x 4, 3 (7)

21.14 kg x 6 (13)

24 kg x 3 (16)

DL

275 x 5 OTM (on the minute)

Swing, Press

Yesterday, Tuesday:

24 kg x 3 - first time starting a lifting session with a triple @ 24 kg = good
28 kg x 1 - freakin' awesome, first time I got a rep on my left side on the first try for this pressing go-round

24 kg x 4 (8)
21.14 kg x 3 (11), avg 23.58 kg, HARI 84.2%

Today, Wednesday:

walk (as usual) + a little stretching

100 swings as 10's on the :75 this time, down from the :90 last time but really felt the same or actually easier

rest, then today's format:

press 24, rest 1:00, press 21.14, rest longer, start next set

24 x 2, 21.14 x 3 (5) 

24 x 3, 21.14 x 3 (11)

24 x 3, 21.14 x 3 (17)

24 x 3, 21.14 x 3 (23)

24 x 2 (25)

Sat: DL, Sun: Swing

Sat:

DL 275, stradle by 1 each way, conventional x 5 sngles

Sun:

Swing:

24 kg x 10L, 10R, repeat, all sets on the :60, total 100 reps.  Left side still doesn't drive as well, and definitely doesn't square up as well at lockout - cannot really fire glutes for some reason although it is slowly improving - slowly.

Swing, Press, DL

Today, Friday

walk

stretch a little

Swing:

36 kg x 10T

rest

24 kg x 13L, 13R, 10L, 10R, 10L, 10R, 7L on the :90

Total 83 swings, a bit of a record of late

Press:

21.14 kg x 3, 5 (8)
24 kg x 3 (11)
21.14 kg x 3, 6, 3 (23), avg 21.5, HARI 76.8%

DL: same, hack x 1, conventional x 5 singles @ 275 lbs. double overhand grip

Press, DL

Yesterday, Thursday, Prep Cycle #2, Week #2, Day 4 of 5
21.14 kg x 5, 3 (8)
24 kg x 4 (12)
21.14 kg x 5 (17), avg 21.8 kg, HARI 77.9%

Plan for Tomorrow, Friday
21.14 kg x 3, 4, 5 (12)
24 kg x 3 (15)
21.14 kg x 5 (20), avg 21.5, HARI 76.8%

DL: 275, 1 Hack, 5 singles conventional. 
This is Day #4 of the DDD Plan. Did Sat/Mon/Tue, today is Thu, if I do Fri/Sat, then next Monday will be 80% or 295.
1RM from all these is 366 lbs., which is more than my recent max, but the numbers are close enough, IMHO.

Daily Dose Deadlift Plan

Swing, Press, Swing

Wednesday:

walk

Swing:

36 kg x 10T
24 kg x 10R, 10L
36 kg x 10T

all sets on the :90

NB: standing in the lockout position, and imagining doing it with a kettlebell before I start, and before each set, is very helpful - didn't do it enough today

Teach for a few hours, then

Swing:

36 kg x 15T - good lockout practice, and a better set as a result