Thursday, December 29, 2016

SW, GU, MP, 1A1LPU, Pistol

Sunday later, drive to PA.

Monday, drive to RI - a few elevated 1A1L PU before leaving

Tuesday, walk a few miles in RI, a few elevated 1A1L PU, drive home

Wednesday, still no exercise - kids woke me up last night, felt crappy most of the day took a nap, at 5 PM.

Thursday, today:


Stretch a little

BnP: a few with Barbie weights up to 12 kg, still weird on right shoulder and that tendon

SW - untimed rests today

48 kg x 2h: 1, 2, 7
40 kg x 2h: 15
long rest
40 kg x 2h: 15 - total 40 so far
long rest

28 kg x 1h:
10L, 10R, 12L, 12R, 8L, 8R, all OTM - total 100 swings today

GU: 14 kg x 3R, 3L to elbow, 1R/1L to squatted tall kneeling w/o low sweep

MP: 25 lb x 10

1A1LPU @ 28" - 1L/R

Pistol: 4k x 1L/R

Sunday, December 25, 2016

Light PU and Pistol

After church and before drive to Philly:

1A1LPU: 1L, 1R
Pistol - bw x L/R - failed both times.  4 kg x L/R

1A1LPU: 2L, 2R
Pistol - bw x 4 kg x L/R

1A1LPU: 2L, 2R - definitely better form on my left side



Cossack sequence including bw windmill

BnP: 12 kg, 3R, 3L - first time I've felt OK doing more than 1 per side.

24 kg: 25L, 25R, 25L, 25R on the 1:30, about :45 work, total 100 reps in 5:15

00:00 - 00:45 - 25L
01:30 - 02:15 - 25R
03:00 - 03:45 - 25L
04:30 - 05:15 - 25R

Grip tired for last few reps of each set on each side.  Still not a great lockout on every rep, but moving in that direction.

Saturday, December 24, 2016


SW: 32 kg, 8 sets of 5, lf, on the :30, total 40 swings

GU: 14 kg x 5 each side, lf, first 4 to elbow, last to hand.  NB: not alternating single - 5 on a side w/o putting bell down

OHP: 25 lb bar x 10, 10, 10.  35 lb x 8.  Tucking chin back, seems to help.

DL: conventional, double overhand: 225 x 1, 245 x 1, 265 x 4 light touch-n-go - ah, have _so_ missed doing these

Thursday, December 22, 2016

SW, GU, 1A1LPU, Pistol

Thursday - my wife has a cold, and I didn't get much sleep.  Feeling jet-lagged today


SW: 32 kg x 5's on the :30, 6 total sets until a student arrived


GU: bw x a few, 14 kg x 2L/R slowly to hand, x 2L/R to elbow


1-2-3 ladder, lf, on short rest between rungs, supporting foot a little further away
1-2-3 ladder, lf, shorter rest between rungs this time than previous.
2-3 ladder, lf - total 17 reps

Pistol: 6 kg
1L, 1R, 1L, 1R
2L,2R - making an effort to get knee forward sooner on left side, helps

Wednesday, December 21, 2016




SW: 24 kg x 20's OTM, lf, total 80 swings in 3:30, nose breathing all recovery

GU: 14 kg, lf (so right down): 4 to elbow, 5th to hand, switch sides and repeat, then a few presses from elbow and hand position.

Shoulder dislocates with a rope

WM: 6 kg, 2L, 2R

BnP: 12 kg:, 2R, 2L

OHP: 25 lb. bar x 10, 10

MP SeeSaw: 20 kg x 2, rf to press, 5 each side - ah, have missed these and kb pressing in general

DL: Yeah, haven't done in a while.  225 on the bar, all narrow sumo today:

1 r/u, 1 l/u

2 TnG r/u, 2 tng l/u and that's enough for our first deadlifts in over a month - felt fan-freakin'-tastic.

Tuesday, December 20, 2016

PU, Pistol

Today, Tuesday


Shoulder dislocates w/ stick
Stick OHP
25 lb bar OHP

1A1L PU - measured box and bench - box = 8", bench = 18".  This is what I've been using for the last few sessions.

2L/R, 3L/R, 4L/4R - hard to do 4 on second side, even after a little rest after left side: CNS and ab fatigue

Longer rest.  Previous best was 11 reps in 5 sets.  So far, 9 reps in 3 sets.

2L/R, 3L/R - 11 reps in 4 sets, 14 reps in 5 sets.

Pistol: 6 kg

1L/R, 2 alternating singles LF, 2 more alt. singles
Previous best was 7 reps in 5 sets.  So far, 5 reps in 3 sets

2L/2R - 7 reps in 4 sets.  Playing with weight shift as I lower, interesting - need to shift away from heel to ball of foot at a certain point.



GU: bw, a few; 10 kg, a couple, 14 kg - this should be my weight until I own it.

BP: 135 lb x 3, 3, 3, 3, 3

Monday, December 19, 2016

GSQ, Halo, SW

Two concerts on Thursday

Friday, just totally tired and freezing weather - no walk, no lifting

Saturday, social event at the house, lots of cleaning, no walking, no lifting

Sunday, after church

GSQ: 24 kg x 5
Halo: 16 kg x 5 each direction

40 kg x 10 2h
24 kg x 10L
24 kg x 10R
Repeat above, total 60 swings in 5:20

A few more GSQ and SW while teaching

Wednesday, December 14, 2016

OHP, WM, BentPress, 1A1LPU, Pistol


2-hour rehearsal early

Brisk walk

OHP - back to using bar only and looking for better form after showing a video to my colleague, Pavel Macek.  A couple of singles w/ empty bar, and neither felt great

WM: did a windmill each side bw only

Bent Press:
8 kg, 1R, 1L, rest, repeat, rest
10 kg, 1R, 1L - right side really pulls on something that's tight

1A1L PU: 12" box on bench, lf:

1, 2
3 - didn't finish 3rd rep cleanly on left but right was OK
3 - getting better.  Total 11 reps today, will try to keep this or better moving forward in terms of rep count

Pistol: 6kg - focus is on being tighter on left side
alternating singles, lf, 1, 1, 1
2L, 2R
thought about also doing 10 of these, but am tired from rehearsal and have a concert tomorrow and still have lots of day left, so we'll stop here.


Tuesday, today:

Walk, then at 9:30 AM


32 x 5L, 5R
32 x 10L, 10R
24 x 15L, 15R - rest about 1:30 between these.  60 swings today


18 kg: various, mostly to hand, some to elbow.  At the end, a few presses from a bent-legged sit, and roll over the front leg.  18 kg is, right now, a bit too heavy for smooth, controlled, confident form - we'll go back to 16 kg for tomorrow.


PU: 20 kg on left x 2 - paused at top, adam's apple above bar
OHP: 85 lb x 6

PU: 20 kg on right x 2 - as above
OHP: 85 lb x 6


145 lb x 3, 1, 2
135 lb x 5, 3

Monday, December 12, 2016

SW, GU, Pistol, 1A1LPU

Yesterday, Sunday, a nice 3-mile walk

Today, Monday:


24 kg x 10's lf to 80 total, then 32 kg x 10 2h just to get a feel for real explosiveness and lockout, and then 10L, 10R to finish, so 110 total.  Tried to get a pulse immediately afterwards, got 108 but it was perhaps 30 seconds later until the machine registered.


bw x 3 each side

16 kg x 3L, 3R to elbow, 1L, 1R, 1L, 1R to hand

bw x several in leg-cross style, stand up w/ hybrid of OHS and tall kneeling


1A1LPU x 2L, 2R
Pistol @ bw + 6k x 1L, 1R, 1L, 1R


1A1LPU x 2L, 2R - this time on a bench instead of a bench plus a box - this is still too difficult
Pistol @ bw + 6k x 1L, 1R, 1L, 1R


1A1LPU x 2L, 2R - used a box but one that's a few inches shorter, 2L, 2R
Pistol @ bw + 6k x 2L, 2R - improving

Saturday, December 10, 2016


Thursday - very early start, presentation w/ a friend for a school, taught after that, rehearsal in the evening.  No exercise, not even a morning breathing walk.

Friday - totally exhausted, walked a couple of times including a very good VSB (Buteyko's Very Shallow Breathing) walk, but no other exercise.

Saturday, today:

1A1L DL: 24 kg x 5L, 5R - 5 is near my limits, really feel it in the glutes

00:00 - 24 kg x 10L
00:50 - 24 kg x 10R
01:40 - 48 kg x 2h
24 kg x 10L + 10R, and done - 50 swings today

14 kg - first time with this during the current go-round

several singles alternating, starting with left up because right down is better, to the hand

Then several in a row each side to the elbow, just to deepen the groove.

BP: 135 x 5, 5, 3

OHP: 85 x 5, 5

No 1APU or Pistol today - thinking about switching to alternating days for some of these things.

Wednesday, December 7, 2016

SW, GU, 1APU, Pistol, BP, OHP

Wed - a couple of walks

SW: 2h:

00:00: 32 kg x 10
01:00: 40 kg x 10 (take extra 1 min rest)
03:00: 48 kg x 10

Rest 5-10 min, repeat - total 60 2h swings today

GU: 12 kg

1L (right down), 1R to elbow
2L to elbow, 1 to hand; 2R to elbow, 1 to hand

1APU (light touch on other foot, so almost 1A1LPU): 5L, 5R, rest, 3L, 3R

Pistol: 6 kg: 2 alternating singles, lf, rest, ,then 2L, 2R - progress.  Trying to feel weight shift on foot on left side as I do on right - this helps.  I think 3 per side is the most so far this go-round.

BP: 135 x 6, 4 - getting better.  Again, super tight in glutes + super big in chest and using lats makes this work

PU: bw + 20kg on left foot x 1, on right foot x 1 - been missing doing these

OHP: 85 lb x 4, 3, 4 - focused on better belly for last set, was leaning back too far.

Tuesday, December 6, 2016

SW, GU, 1APU, BP, Pistol

Today, Tuesday:

Short walk, some stretching:

SW: 20 kg, 10's on the :45, lf, total 100, pulse was 107 when I took it afterwards. First time I've done 100 in a while.

GU: alternating singles w/ 10 kg, 4 each side, I think.  Started w/ left side down, didn't go on first attempt, better to start other side and 'find' things first.  First time skipping bw-only warmup, also because of that that first one didn't go.

1APU: 5L, 5R, 2L, 2R
1A1LPU: 2L, 2R - everything on box on bench, about 28" elevation. belly really firing afterwards

BP: 135 x 5, 3 - same as yesterday, more tired because of 1A pushups before - this is a good result

No OHP today - tired and short on time

Pistol: bw + 6kg x 1L, 1R, 1L, 1R - not much rest after first pair, learning how to drive forward harder on left side which is helping stability.

Monday, December 5, 2016

Walk, GU, SW, BP, OHP

Sunday, yesterday, good breathing walk, later while teaching, some near-max explosiveness 2h swings: 32 kg x 10, and 40 kg x 10, while demonstrating for students.  Felt _great_ to do.

Today, Monday

Lots of walking, probably 5 miles or so, and still tired from yesterday as I usually am on Mondays.  Short lifting session:

GU: several to elbow bw only, several w/ 10 kg bell

SW: 32 kg x 10L, 10R - too heavy, really, but like to do these once in a while.  No more swings today

BP: 135 lb. for the first time, x 5, x 3.  Focus on supertight glutes

OHP:  85 x 4, 5 - improving.  Focus again on glutes

Saturday, December 3, 2016

SW, GU, 1APU, 1A1L DL, Pistol, BP, OHP

Rough Thursday evening and night - nose started bleeding, woke up in middle of night with another nose bleed

Friday, woke up with vertigo (severe dizziness).  Cancelled all plans for Friday except a few lessons at home in the afternoon, took herbal water pills I use before PL meets, ate very little all day including dinner of just a half a piece of salmon and a big salad.

Saturday AM, much better

breathing walk
also walk to grocery store

4 PM or so

Swing: 32 kg x 2h x 10, 10

GU: 10 kg x 5 R, 5 L - might try 12 kg next time, and maybe fewer than 5 reps.  Dizziness definitely worse on second side.

1APU - 5L, 5R on my usual bench+box elevation.  Don't think I'm ready for lower just yet but perhaps soon.

1A1L DL @ 24 kg: 3L pretty easily, 3R not nearly as good - I don't want to displace my hip to the right enough, doing that more fixes things.  Need to do these more often

Pistol: 1L/R, short rest, repeat - using 6 kg.  Getting better slowly

BP: 125 lb x 6, 6 - very dizzy when getting up, need to stay at this weight or close to it and regain glute tightness - losing that makes lower back stiffer afterwards

OHP: 75 lb x 7, 85 x 3 - lower back a little tired, decided not to be a pig about it

Thursday, December 1, 2016

GU, Pistol, 1AP, BP, OHP


Excellent GU session:

bw x 2 each side

Then stacked a 4 kg and a 6 kg in right, did

2 to hand, 4 to elbow, 1 to hand

then switch sides - nice that, so far, no weird pains in upper right back where cartilage is damaged

Elevated 1AP - 3L, 3R - better

Pistol: 8 kg, 1L/R, 1L/R

BP: 115 x 8, 125 x 5 - honestly did not feel the extra 10 lbs, a good sign
Focus on setup: supertight glutes, big chest, pull the bar down, break the bar in half, and lats, lats, lats

OHP: 75 lb x 5, 5 - focus on supertight glutes and using the back - lats to start, pull down with lats for negative.