Off/Easy

Saturday, woke up tired and sore, mostly due to having done my first pullups in a while, I think.  Also did lots of organ practice with lots of pedal work, which tends to also make my back tired

Today, Saturday

Vertical bar: + 15 kg, rf, 10-second hold each side

Rings: StC + FL x 1

PU: bw only x 2, good height, longish pause at top

Zercher and Hack DL, PU

Today, Friday:

No rings today

2" vertical bar DL  w/ 15 kg (33 lb) plate, a couple each way, hold for perhaps 5-10 seconds each

Zercher DL: 145 x 1 - a little slow, x 2 - tried for speed and got super solid reps, x 3 - ab cramp, right front as I sat down afterwards, but all reps super solid again

Hack DL: 275 x 1, 1, 1, 2 paused tng

PU: bw + 12 kg R + 10 kg L x 1, switch weight/feet x 1 - haven't done any PU in a while, this felt a little foreign but basically good.  Felt best on shoulder to let it stretch out at the bottom before starting up.

1APU, Rings, BP, DL variations

Today, Thursday

1APU @ 12" x 3R/L - improving!

Rings: StC + FL x 1

BP:

135 x 5 @ 4" blocks
135 x 5 @ 2" blocks - on my 19" bench, 2" blocks are better
135 x 6, 6, 6 @ 2" blocks

So, next time, we could go for sets of 6-8 reps, or we could go up in weight.  Given that I'm such a weak bench presser, and given that 200 lbs is so far away, anyway, some of these are worth considering:   I need 165 x 8 or 175 x 6 185 x 4 or 195 x 2-3 to get to > 200 x 1

I'm thinking that going after 165 x 8 and then the other numbers may actually be a good progression for me and, if so, then it'll be time to aim for 135 x 6-7 next time.

DL:

Straddle, 2" bar:
rf x 3, lf x 2, 2 - not enough rest after first set, grip was tired
discuss bar position and rotation w/ my wife, who was watching.  Need to keep bar more pointing same direction as feet, which is also perpendicular to front.

lf - this time - x 3, much better - rest longer - x 2 rf - no more, in trying to rotate more, some rotational muscles are very tired and starting to cramp, especially left oblique, so we'll end w/ one fewer rep one way and that's perfectly fine.  It seem whichever side I do first is the better one ...

Had planned on Hack DL but just too tired.  BP @ 135 lbs is the most reps at this weight by a good deal - last time was 24 reps in 5 sets, and today, 28 reps in 5 sets.  Legs are tired from BP and from DL.

1APU, Rings, OHP, HBBSQ

Today, Wednesday

1APU @ 12" x 1L/R, 2L/R

Rings: StC + FL x 1

OHP: 65 lb x 5, 5, 5, 5, 5 - 5 sets of 5

HBBSQ: 85 lb x 12 - grip about 1" of knurling showing on the inside.  Legs felt a little jelly-like coming up the stairs, surprising.

Out of time, so maybe tomorrow is BP and a bunch of DL variations

Rings, Zercher DL, FSQ

After a very busy Sunday and Monday, today, Tuesday, start lifting at 4 PM or so

1APU @ 12" x 2R/L - definitely better to go right first - been doing that, will keep doing that

Rings: StC + FL x 1

Zercher DL: 135 x 2, 145 x 2 - light pause on the ground between reps

Between sets, tried Scott lift, basically a Zercher DL that starts on the knees, and cannot do it, probably because it _requires_ lower back rounding.

FSQ: 85 lb x 12 - because my wife said I started coming out of the hole hips first last time after a few reps, this time I focused on driving the elbows up and got 12 solid reps.  Interesting that my right hand gets under the bar more squarely while my left rotates so it's mostly index finger and not as much middle and ring finger.

FSQ: 85 lb x 3 - tried gripping differently, think the difference is tighter triceps and scapula things on the left side.  Probably the right side is naturally tighter but I've been focusing on mobilizing it, so now need to add focus on left side as well.  This set was better.

Rings, DL

Have been very busy, tired, and resorted to eating much of the Christmas candy we've been giving in an attempt to keep my weight from dropping - and it's been working.  153 lbs. this morning, and that's fine.

Yesterday, no lifting,

Today, Saturday, no lifting until 5:30 PM, then

Rings: StC + FL x 1

Zercher DL: 95 lb x 1, 115 x 1, 135 x 1, 135 x 2 - short pause on the ground

Hack DL: 275 x 1, 1 - improving

1APU, Rings, BP, Hack DL

Didn't lift yesterday - had planned to but was still very tired from, I guess, the lifting the day before the the meet a few days before that.

Today, Thursday

1APU @ 12" - finding better form: 2L/R

Rings: StC + FL x 1

BP: 135 lb. x 3, 5, 5, 5, 6 - playing w/ box height under feet.  That's my 24 reps in 5 sets, will continue to aim for 3 sets x 8 reps

DL:  short on time, and Hack seems to be the most important for me now so:

Hack: 275 x 1, 1 - damn tough, 2nd rep was better because I really focused on pushing with the legs, and also got the knees where the need to be, which is further forward than I think, as I set up and before I started.  (On the first rep, every kind of slid forward as I was starting to pull).

1APU, Rings, PU, FSQ, OHP, HBBSQ

Today, Tuesday

After USAWA meet on Saturday, been very tired.  Today is my first lifting - just been walking otherwise

1APU @ 12" x 1L/R

Rings: StC + FL x 1

break

1APU @ 12" x 1L/R - played around at first, partial reps gradually to one full rep each side

Rings: Archer PU, one one way, rest, then the other way

break

FSQ: 75 lb x 12 - up from 65, but still way easy, will keep going up by 10 lbs, so 85 lbs. next time

OHP: 60 lb x 8

HBBSQ: 75 lb x 12 - my wife observed hips coming up first beginning middle of set, so repeat but for 8 reps, have her mention when she saw it, tried to fix it by pushing up and back into the bar, helped.

OHP: 60 lb x 8 - my wife observed that bar goes up unevenly sometimes, and locks out unevenly sometimes.

Enough for today.

1APU, Rings, Straddle DL

right knee bothered me last night and some this morning

1APU @ 12" x 1L/R

Rings: StC + FL x 1

Straddle DL: 245 x 1 each way, 275 x 1 each way.  285 is my all-time PR - we'll save that and possibly heavier for the meet on Saturday.

And that'll be it for today - knee felt fine, and I think we'll have a couple of easy and/or off days between now and the meet.

USAWA Record Day Meet

See

https://www.strongfirst.com/community/threads/usawa-meet-this-weekend.10963

for my meet report.

-S-

Rings, BP

Today, Tuesday

short walk

Rings: StC x 1

BP: 135 x 5, 5, 5 - going from 125 to 135, and it being after a lot of heavy lifting yesterday, and no more 8's.  I will stick with this weight and see if I can get back to 8's.

No more time, but also USAWA meet this weekend and not wanting to do a lot today, anyway - more heavy lifting tomorrow.

USAWA/IAWA practice

Decided to do a USAWA meet in Lebanon, PA this Saturday, so

WR for Zercher Squat for M60+, 70 kg, is 100 kg, USR for same does not exist
ZSQ: 145 x 1, 185 x 1, 205 x 1, 225 x 1 - that's 102 kg, so should be good for a new WR

Could do a Trap Bar DL - there is no WR for 60+, 70 kg, nor is there as US record

Could do a Hack Lift - WR is 120 kg (which is 264.555 lbs.), there is no US record.  There is a M70+ record of 140 kg, which is 308.6 lbs, so

HDL: 275 x 1, 315 x fail - got dizzy, it's after 5 PM, time to call it a day.

Could do a Jefferson Lift - There is no WR. I have the US record of 315 lbs. for M55+, M60+ is 286 lbs.

Jefferson w/ 2" bar - I have the WR at M55+ of 127 kg (280 lbs.), no WR for M60+

Could do deadlift 12" base but this is not an IAWA-contested

Could do Ciavattone DL - WR is only 115 kg (253.5 lbs.), no US Record exists

Rings, BP, DL

Today, Saturday

yard work

Rings: StC + FL x 1

break

BP: 125 x 8, 8, 8 - continuing to build here almost every session and BP twice a week or so

Now Straddle and Hack DL - should be interesting because of grip fatigue from BP:

DL: straddle, 2" bar, 245 lbs., 3 reps each way.  Yet more triple progression cycling, up from 2 each way last time w/ this weight.

DL: Hack, decided I could really handle more, so 245 lbs x 5, 4 - just tired, more weight next time

GTG 1APU, Rings, FSQ, OHP, HBBSQ

Today, Friday - no breathing walk but a long walk with some VSB, plus a second walk

Yesterday, began GTG w/ elevated 1APU, been continuing to do that today

Rings: StC x 1

FSQ: 75 lb x 12
OHP: 55 lb x 10, 10
HBBSQ: 75 lb x 12

Out of time, will try to BP then all my DL variations tomorrow, Saturday

Ring, 1APU and SW

Yesterday, Wednesday, walk, no lifting, but at 8 PM or so, did a 40-second bar hang with my son timing me while I wore a 32 kg bell on a dipping belt (to make myself weigh about what he weighs).  Didn't sleep terribly well last night, maybe this is why.  Felt great on the lumbar spine, however.

Today, Thursday:

poor breathing walk in a weird way - first pause was better than usual, remaining three were sub-par

Rings: StC x 1, StC + FL x 1

1APU @ 12" (overdosed on 10" so making it easier) x 1L/R, 1L/R - w/ right arm, really need to concentrate on pushing into left heel - seems to happen naturally on the other side but not here, and doing it makes everything better

SW: 24 kg, 10's on the :55 today, except that before set #9, because I was talking with my wife, I missed my start so that one was 1:10 after the previous start.  Tiring, don't own this yet, but it's progress.  All nasal breathing for recovery, but I think I'm going to go back to on the :60 for tomorrow, just to take it a little easier.

thought about more lifting but still tired, so this will do.

WM, Rings, SW, BP, ZSQ, Suitcase DL

Today, Tuesday

WM: bw x 2-3 each way w/ chair

walk

Rings: StC + FL x 1

SW: 44 kg x 2-hand x 5's on the :30, total 4 sets, 20 reps.  This pace is unsustainable, would need longer rests.

long break

BP: 115 x 8, 8, 8 - sat up and took longer rests, and these felt solid.

ZSQ: DL bar to start and finish set, 145 lbs., 2 reps

Suitcase DL: 145 lbs, rf, :15 hold each side after a few tries finding balance point.  Tough

Rings, SW, 1APU, FSQ, HBBQ, OHP, DL

No lifting yesterday, Sunday, but a run at the end of the breathing walk

Today, Monday:

Rings: StC + FL x 1

SW: 24 kg x 10's OTM, total 100 swings

1APU @ 10" x 1L/R

FSQ: 65 lb. x 12
OHP: 55 lb. x 8
HBSQ: 65 x 12
OHP: 55 x 10 - 2 more than I was hoping for

DL:

Straddle, thick bar, 245 lbs x 2 rf, 2 lf - grip tougher than I expected, perhaps because of swings not that long ago

Hack DL: 225 lbs. x 4 - will aim for 5 and then up the weight. Grip felt OK here.

Rings, 1APU, SW

Took yesterday, Friday, off

Today, Saturday, mostly going to repeat Wednesday

Rings: StC + FL x 1, 1

1APU @ 10" x 2L/R, 2L/R, 2L/R but failed 2nd rep left, so waited, went back and tried as a single but failed again.  I guess it's not going to happen today ...

SW: 24 kg x 10's OTM, total 100 swings - a big increase from 40-80 swings @ 20 kg but it honestly feels like the same weight and I completely forget it was heavier.

Was tired, had thought about more lifting but decided against it.

Rings, SW, BP

SW:

44 kg, 2-handed

00:00 - 5
00:45 - 8
02:00 - 13
03:00 - 5
03:45 - 8
04:45 - 13 - total 52 swings

Noticing that right arm is straighter than left at top of swing.  I think left scapula/shoulder is further forward and therefore shorter, need better shoulder packing on left side during two-hand swings

Long break

bar hang

long break

BP: 105 x 8, 8, 8 - tightness is improving, next time, 115

Rings, SW, FSQ, OHP, HBBS, DL

walk

Rings: StC + FL x 1, 1

SW: 15's on the 1:15, total 60, pulse 145 at end but nasal breathing recovery

long break

1APU @ 10" x 2L/R, 2L/R, 1L/R

FSQ: bar x 10

OHP: bar x 10

HBBS: 55 x 12

OHP: 55 x 8

DL: Straddle, 2" bar

225 x 5 right to the front, tng

225 x 5 left to the front, tng

Only one session to accomplish this, now must think if we want more reps, more sets, or more weight

Will come back and behind-the-back DL if I have time later.

Rings, BP, SW

Today, Tuesday

run at end of breathing walk

short walk

Rings:
StC + FL x 1
FL starting from bottom x 1

BP: 105 (what was on the bar, but it's good) x 8, 8, 5 - form not great on 1st set, better on next two

SW: 20 kg x 10's OTM, total 60 reps, getting better and getting easier

Meant to do swings after rings but before anything else, but forgot - but it seemed OK this way, too.

Rings, SW, 1APU, Barbell stuff

No exercise yesterday, Sunday

Now 2 weeks post-meet, feeling better, and starting to train in earnest again.

Goals:

1-arm, 1-leg pushup.  Will work via 1-arm, 2-leg version back to being on the ground again over a few weeks first.

Barbell Deadlift start.  Will work with straddle DL and behind-the-back DL, possible deficit DL.

SQ and OHP.  Will work bar only and just try to find some decent form, will add weight as I can but intention is to keep these easy.

Today, Monday

breathing walk

walk

Rings: StC + FL x 1, dip (on the other set of rings) x 1 - dip was an experiment, shaky.  Started standing on a box, lowered a little, then up, then down

SW:
20 kg x 15 L, pulse about 135 at the end, wait until it was 95 to start again,  O2 was 98
20 kg x 15 R, pulse about 140 at the end, wait until it was 98 to start again,  O2 was 98
32 kg x 15 T, pulse about 105 at the end, O2 was upper 80's but I think that was me pushing too hard, pulse stayed about the same

Total = 45 swings

long break

1APU @ 10" x 2L/R, 2L/R

FSQ: bar x 10 - needed to bring heels closer

OHP: bar x 10

High Bar SQ: bar x 12 - needed to bring heels closer together

OHP: bar x 10

DL: Straddle, 2" bar

205 x 5 right to the front, tng

205 x 5 left to the front, tng - seem to bang into legs more this way

This accomplished, we'll use 225 next session and until we get 5 reps each way

DL: Hack (behind the back)

145 x 1 - too light

225 x 2 - tng - grip and quads and hammies getting tired

SW

Thursday, Thanksgiving

Walk 3 miles
SW: 20 kg x 10's OTM, total 80


Friday, yesterday

Walk 2 miles
SW: 20 kg x 20L, rest, 20R


Today, Saturday

SW: 20 kg x 10's OTM, total 80 - still not locking out completely, but getting better overall, especially power on left side.

Walk, SW

After walking 4 miles yesterday, walked 3 miles today back and forth to a coffee shop from our hotel.  Once back did 70 1-arm swings OTM with 20 kg.  Did an extra set left.

Walk, Rings, MP, SQ, OHP, DL

Today, Wednesday:

walk about 4 miles

Rings: StC + FL x 1, 1

break

Rings: FL x 1

1APU @ 12" x 1L/R, 1L/R, @10" x 1L/R

MP: 20 kg x 4L/R

SQ: bar x 10, back, high bar

OHP: bar x 10

DL: Straddle, 2" bar, 205 x 3 each way tng

A "medium" effort today, happy, plus it's on top of the long walk, plus my day isn't even half over yet, so I'll stop here.

Rings, SW

Week 2 post-meet, Day 2

Tuesday, today - walk

Rings: StC + FL x 1

SW: OTM
20 kg x 12L, 12R
32 kg x 10T, 10T
20 kg x 12L, 12R - 68 swings

Took pulse at the end with finger pulse oximeter Al gave me.  It shows 131 briefly, then switched to 110 and stayed there.  Not sure if all that is accurate but it's some data.

More fun stuff - rings, 1APU, MP, OHP, SQ, Straddle DL

Yesterday, Sunday - jog/run after breathing walk, then a big day - church, then play classical guitar at a reception.

Today, Monday

Rings: StC + FL x 1, 1

1APU @ 12" x 1/R x 5

MP: 20 kg x 3L/R, 3L/R - working on better rack position on right side, tighter and more pulled in to start, fist facing chest a little more.  Did this for 2nd set, felt more stronger.

OHP: bar x 3 - felt lousy on right shoulder
SQ: bar x 6

regroup

OHP: bar x 5 - need to really keep right shoulder back
SQ: bar x 6 - also keeping shoulder pinched together helps.  High bar, and w/o a pause and w/ a little bounce for the last few

DL: Straddle, 2" bar, 205 lb x 3rf, 3lf, light tng - was hoping for 5's but grip won't do that.

More Variety - Rings, SW, WM

Today, Friday, run after breathing walk

While training, a few goblet squats, a few light 1-kg FS

WM: 6 kg x 5L/R but had to stop right side after 2 reps because disk felt funny, shook things out, and finished the last 3 reps.  Definitely an exercise I need to do more, and maybe warmup with no weight first.  Funny but the size of the weight isn't the issue - having any weight up there does something different to form.

Rings: StC + FL x 2 - first time doing more than 1 in a while, went fine, took 5 min rest between

SW: Repeat w/o of 2 days ago, OTM:

20 kg x 10L, 10R
32 kg x 10T, 10T
20 kg x 10L, 10R - 60 swings

Things to work on:

left arm just not connected to my body in a powerful way
need better lockout in left and in 2-hand
right needs to remain w/ weight in center of body at the front and not to the right side.

More Variety: Rings, FSQ, 1APU, C&P, Straddle Fat Bar DL

More variety.

Walk

Floor work, Cossack squat stretch.  Feeling a little nauseous and dehydrated, so took a break and drank some water

Rings: StC + FL x 1 - held the FL higher than usual of late, so worse in that regard, but better position overall - tighter upper back, tight glutes - and held it for longer.  Overall, feels good

FSQ: empty barbell, socks, normal FSQ rack position x 10 - thought about a second set but that's enough for today.  Was working on finding maximum depth without collapsing - focus on good dorsiflexion.

1APU: @ 12" x 2L/R - improving/returning to form.  Figuring out how not to overdo keeping right elbow close, which takes away a lot of things and makes shoulder pop sometimes

C&P: 18 kg, alternating singles, total 2 each side lf.  Didn't like my rack position on the right side, good for me to keep doing this to get practice for that.

DL: straddle, 2" bar, 205 lbs.  Bar is 33 lbs. (IronMind Apollon's Axle) plus a 2.5 kg plate on each side semi-permanently to make doing the math easier.

x 3 rf, x 3 lf, each set light tng w/ short pause

Variety/Easy after Meet

2nd day after meet

Run after breathing walk

walk

Rings: StC - failed to come back around, the _first_ time this has happened. I guess I'm still tired.  Just dropped to ground after returning to bottom position.

Swings OTM

20 kg x 10L, 10R
32 kg x 10T, 10T
20 kg x 10L, 10R - 60 swings

GU:

Played around w/ 4 kg bell and variations that my knees might tolerate.  About 5 each side total

First training day after meet - easy/Variety

Sunday - crappy meet, missed first lift, got second @ 330, missed third @ 370, was dehydrated and having muscle cramps all morning from, I think, lack of salt

Sunday night - slept 16 hours

Monday - off, walk, had lots of salt and sugar for dinner, woke up at 1AM - body chemistry had righted itself, felt normal again

Today, Tuesday - feeling better

walk

1APU @ 12" x 1L/R

Rings:

StC + FL x 1

Archer PU: rf x 1, lf x 1

MP: 16 kg x 5L/R

DL:
Straddle, 2" bar: 135 x 3, 225 x 2 - all light tng

A few days of easy before the meet

First post here in 4 days.  Didn't walk yesterday but a lot of walking earlier in the week.

A few DL's at 225 lbs. yesterday, and a day or two before, the same, also some ring work

Today, a few military presses at 16 kg.

225 lb DL's feel very light.

Bodyweight yesterday, Thursday, was 147.6 lbs., exactly 1 kg over desired weight for Sunday morning, so made a decision to have a maintenance day, which I did - weighed exactly the same again, 147.6, this morning.  Having another diet day today, hope to wake up at 146-point-something tomorrow, and need to be 145.5 on Sunday morning - will get the last bit with a hot bath immediately before the weigh-in at 7 am Sunday.

Easy DL @ meet minus 6 days

Today, Monday before the meet.

bw = 149.4 lbs. - good

breathing walk

walk

Rings: StC + FL x 1

DL: just easy stuff, resting for meet.  Conventional, double overhand

225 x 1, 1, 1 - reset at bottom.  Tried to practice same form as for heavy lift, so more lats and bar closer

and that'll do ...

-S-

Variety/Easy

Today, just a StC + FL on the rings after a short job at the end of my breathing walk

bw was 150.2 lbs. this AM, feeling like my blood pressure is low so took some sea salt.

DL - 92% (360 lb.)

I decided to skip planned DDD #40 on Tuesday, take the planned day off on Wednesday, to move up planned DDD #42 today, where #41 was originally scheduled.  Having an extra day off before today's planned heavy lift felt right, and having another day to recover before the meet seems right as well.

No Rings or other warmup today, but a walk

DL:

225 x 1, 1 - double over, controlled negative

275 x 1 right under

325 x 1 left under

360 x 1 left under, fail
360 x 1 left under, got it, video:
http://www.youtube.com/watch?v=RSfMzgx6Hq8

DDD #39: Rings, DL

Today, Monday

walk

Rings: StC + FL x 1 - skipped the usual toe-touch stretch I do before these, and since I've been doing these HLR to start, I could feel it stretching out my lower back through the HLR.  Interestingly, it was a bit harder to go forward, but returning was easier than it usually is.

DL: conventional

225 x 1, 1, 1 - double overhand, 95% tng

285 x 1 double over

315 x 1 right under

315 x 1 left under

All the lifts felt good, took a nice rest between them, and going to take it easy again tomorrow although likely 295 x 6, then Wednesday off, then 360 on Thursday, and then that's it except for whatever feels good between now and the meet.

Sat/Sun - Variety

Saturday - variety, StC on Rings + FL, and a few one-arm barbell suitcase DL's w/ 145 lbs. and a short walk with the bar each side.

Sunday - 1:00 bar hang

DDD #38: Rings, DL

midday breathing walk - unusual but it was a busy morning, did only 3 pauses and they were all great, finished with a "no gears" 105 step.

Rings: StC + FL x 1

DL: 300 x 6 singles, conventional, all double over, all quick drop and stand up, about OTM

DDD #37 - Rings, DL

No breathing walk or other walk - raining

a bit of stretching

Rings: StC x 1 plus hang out a little, but no FL

DL:

275 x 1, 1 double over, 95% tng after first rep, quick drop after second

305 x 1, 1 right under - singles, reset at bottom

315 x 1, 1 left under - singles, reset at bottom

Variety - Rings

Variety day

Run after breathing walk

Rings: StC + FL x 1, pushed FL a little

Archer PU: left extended first x 1, right extended first x 1 - best this side has been, guess I was overtraining these.

DDD #36: Rings, DL

walk twice

Rings: StC x 1 - tried keeping rings in bar-like orientation - felt stronger, particularly in coming back out of it.

DL: - focus on keeping the bar closer in today

225 x 1 double over

275 x 1 double over, x 1 right under, x 1 left under

295 x 1, 1, 1 as above

Looking forward to a day off from DL tomorrow, and some upper body work as a change of pace.

DDD #35 (345 lbs.): StC, DL

short walk

Feeling tired - it's Monday and I'm always tired, also only one day off since Saturday.

Rings: StC + FL x 1

DL: conventional

155 x 1, 1 double over (my wife's bar)
225 x 1, 1 double over
275 x 1 double over
315 x 1 right under
345 x 1 left under - slow but got it.

Only 5 total lifts above 50% but that'll do for today

DDD #34 (postponed): Rings, DL

Yesterday was the planned DDD from the day before; today is the planned DDD from yesterday

Another short day, not much besides DL because we're still recovering, maybe ...

Rings: StC + FL x 1 - FL getting more solid and a little lower.

DL:

225 x 1, 1 - fast, felt good
275 x 1, 1 - fast, felt a little funny left lumbar and oblique, very interesting.  Just a smallest odd feeling
305 x 1, 1 right under - no attempt at speed, went well
325 x 1, 1 left under - getting heavy, 2nd rep was slow and a grind but felt OK at lockout and afterwards

DDD #33 (postponed) - Rings, DL

A bit of a wrinkle in the training.

Tuesday's lifting came after a Monday evening rehearsal, and then some upright bass playing, and my back started to feel a bit off.  Wednesday, a planned off day, found me very stiff, and the tightness moving between mid-upper back and hips.  I took Thursday, yesterday, off as well, and today, Friday, am going to see what things feel like after a light start - if regular weights feel good, we'll do yesterday's planned lifting and then catch up for the missing day tomorrow.  But the most important thing is to not make things worse.

I feel fine today, I'll note - nothing feel sore or tight.

Today, Friday

Rings: StC x 1 - played around a little but no FL

DL:

145 (what was on my wife's bar) x 1, 1 double over - a little sore but nothing terribly unusual

225 x 1 double over on my bar - stupid easy

265 x 1 double over - also easy although slightly slower

285 x 1 double over - also easy

295 x 1, 1, 1, 1  - right under, quick drop and reset at the bottom w/o letting go of the bar

305 x 1, 1 - left under but otherwise as immediately above

320 x 1 - as above but switched to 3 big wheels each side, plus a Barbie :) 2-1/2 on each side.

8 DL's at 70% or better, total 12 DL's today

DDD #32: Rings, 1APU, DL @ 70% and 80%

No walk, breathing or otherwise, today - busy and it's cold out, too.

Rings: StC + FL x 1

1APU @ 4" x 1L/R, 2L/R

DL: conventional, all quick drop

275 x 1 double over
315 x 1 right under
315 x 1 left under

275 x 1, 1 double over - 95% tng, felt fantastic, more legs at the beginning
315 x 1 right under - tried to use as much leg - weight is too heavy for that, but perhaps it still helped
315 x 1 left under - same

7 reps today

DDD #31:Rings, 1APU, MP, PU, DL

Yesterday, Sunday - just walk

Run at end of breathing walk - was tired and didn't go quite as far as has been usual of late, but I'm training for a DL meet and not a 5k. :)

walk

Rings: StC x 1 - instead of FL, held a v-sit sort of position on the rings for a little bit.  I am, overall, feeling tired today.

1APU @ 4" x 1L/R, x1L/R - these felt great last week, hopefully they feel better tomorrow again

MP: 20 kg x 5L/R - took longer than usual between sides and it helped line up the right side better.

PU: on rings, experimenting w/ false grip, just one, hold at top.

DL: 295, conventional - still tired

x 1, 1, 1 right under on ~:30 rest as singles w/ quick drop

x 1, 1, 1 left under - same

Variety - bar hold, StC, SW x 20

Saturday - planned off day from DDD and more else

short run after breathing walk

hold on bar - 50 seconds

Rings: StC + FL x 1

SW: 24 kg x 10L, 10R

DDD #30: Rings, 1APU, MP, DL (70% and 80% instead of 75% today)

walk

Rings: my b/u FL

Dragon Flag on a bench x 1

Rings: StC + FL x 1

1APU: @ 4" x 2L/R

MP: 20 kg x 3L/R

DL: conventional - something different today

275 (70%) x 1 double over

315 (80%) x 1, 1 right under, quick drop, ~:30 rest between

275 x 1 double over

315 x 1, 1 left under, quick drop, ~:30 rest between

Nice change of pace

DDD #29 - Rings, 1APU, DL

Today, Thursday:

run after breathing walk

walk

Rings: b/u FL from feet on bench x 1, StC + FL x 1

1APU @ 4" x 3L/R - a little rest did me good!  I think this is my first triple @ 4"

short on time, so DL:

DL: 295 lbs. today, conventional

x 1, 1, 1 double over, 95% tng - I think this is the first time for a triple @ this weight w/ this grip, bar was starting to slip on the last lockout

x 1, 1, 1 right under, 95% tng

x 1, 1, 1 left under, 95% tng

DDD #28 - Rings, 1APU, DL 325 lbs.

Run after breathing walk - faster, shorter, making progress, felt great

Walk twice

Rings: StC x 1

1APU @ 4" x 1L/R

DL: conventional

275 x 1, 1 double over
295 x 1 double over

325 x 1, 1 right under

325 x 1, 1 left under

DDD #27 - Rings, DL

Lifting late today - big day yesterday, w/ relatives staying overnight and 20 people for dinner

AM: walk

PM: Rings - StC x 1

DL: 300 lbs. conventional

all on 1-2 min rest between

x 1, 1, 1 right under

x 1, 1, 1 left under

A good day for being tired

Didn't make up any missed reps from last week, might do that tomorrow if more rested

Make-Up Day: DDD #26: Rings, DL, 1-leg DL

Today, Sunday - not a planned lifting day, but skipped Friday and didn't DL much yesterday, so today:

Rings: StC x 1

DL: 300 lbs. conventional

x 1, 1 double over

x 1, 1 right under

x 1, 1, 1 left under - 1 extra rep was to make up for Friday, so now I'm back on the correct daily schedule but 5 reps 4 reps behind.  And the extra rep was also because it felt good.  All reps 95% tng, all including a slow final lowering.

1-leg DL x 20 kg x 1R/L, 1R/L

DDD #25: rings, 1APU, MP, PU, DL x 1

Skipped planned DDD #25 yesterday - just too tired

So today is DDD #25

Rings: usual

1APU @ 4" x 2L/R, x 1L/R - with my wife watching, try to stay more connected on right, was slow but better

MP: 20 kg x 5L/R, x 5L/R - first time for two sets of five, and at this weight, this is easy to do every day and I will try to do that.  Form is improving.  Today, I focused on turning hips under past neutral and then easing back into neutral before cleaning the bell, and on getting right rack position to be stronger, as left is - right shoulder tends to collapse in rack and then open up during the press, which isn't good.

Archer PU:  xtend rf x 1, lf x 1 - worked on facing front, like a one-arm iron cross - seemed better, tighter

DL: 300 lbs. x 1 right under, just tired, it's 5 PM, not going to push things

DDD #24 - Rings, 1APU, MP, DL

Yesterday, Wednesday - planned off day but got to walk a couple of times.  Was crabby and hungry for a good part of the day.

Today, Thursday

Rings: StC x 1, Archer rf x 1, lf x 1

1APU: @ 4" x 2L/R, 2L/R

MP: 20 kg x 5L/R, 3L/R

Forgot to do some PU - maybe tomorrow

DL:  In a moment of weakness of mind and spirit, I added 2.5 lb plates to the bar because I wanted to do my 95% tng reps with an even 300 lbs.

x 1, 1, 1 right under (least favored), 95% tng

rest as usual in these, about 5 minutes

x 1, 1, 1 left under (favorite), 95% tng

DDD #23 - Rings, Archer PU, 1APU, MP, DL

walk

short on time ...

Rings:

CU x 1 - for height and hold

Stc + FL x 1

Archer PU: xtend rf x 1 - good; xtend lf x 1 - not as good, perhaps just tired

1APU @ 4" x 2L/R, 1L/R

MP: 20 kg x 5L/R

DL: 305 lbs., w/ my wife timing
alternating grip singles on the :30, starting right under, quick drops - total 6, excellent!

-S-

DDD #22: StC, Dragon Flag, Archer PU, 1APU, MP, DL

After a very tiring weekend:

short run at end of breathing walk

Rings: StC + FL x 1

Dragon Flag: 1 - I think these will help the FL, and I need to work up to reps of this.

Archer PU:

extend rf x 1 - I don't keep the ring pulled enough in front of me when I bring it back
extend lf x 1 - better re: above, but easier since that's the starting position

1APU @ 4" x 1L/R, x 1L/R, x 1R/L, x 1L/R - a little rusty

MP: 20 kg x 4L/R - also a little rusty, been missing doing these

DL: was thinking about alternating 285 (72.5%) and 305 (77.5%)

conventional, no double over today

295 x 1, 1, 1 right under tng 95% - lockouts felt good

decided to try 305 here

305 x 1, 1, 1 left under tng 95% - felt a little heavier but not much

Doing some more math, 275 and 315 would be 70% and 80%, respectively - perhaps this is worth a try, although I didn't try 285 and 305, just 295 and 305, so maybe 285 and 305 next.

DDD #20 (was postponed): Rings, Archer PU, 1APU, DL

No lifting yesterday:

right hip was very sore after heavy lifts on Wednesday, but I walked it off and stretched a lot the rest of that day, took some Aleve after the first few hours had passed, and also stretched and took Aleve, but less of it, yesterday.  Today, no medicine and everything feels fine.

Today, Friday

walk

stretch a bit - cossack but not whole sequence

Rings: FL w/ feet on bench - been trying this lately, a "bottoms up" partial front lever, seems good

Rings: StC + FL x 1, 1

Archer PU: extend rf x 1, extend lf x 1

1APU: @ 4" x 2L/R - finding what to do w/ right shoulder

DL: conventional

275 x 1

295 x 1, 1, double overhand, tng95% - because I felt like really going for a 100% lockout on Wednesday was some of what bothered my hip, I'm realized I need to do that more in training - thus, I really locked out hard on these and the rest of the day's reps

295 x 1, 1 right under and otherwise as above

295 x 1, 1 left under and otherwise as above

DDD #21 - 90% (355 lbs.)

I decided, due to general fatigue from Sunday and want of a rest day before the 2nd-heaviest day on the program, so skip day #20 and do day #21 one day earlier than planned.  This will also let me be more rested for the busy Fri night and Saturday, and then Sunday to come this weekend.

Yesterday, no exercise but some walking

Today, more walking

Rings: Tried a FL starting with my feet on a bench - could do a little of that, interesting

Rings: StC x 1

DL:

225 x 1 double over
275 x 1 double over
325 x 1 right under
355 x 1, 1 left under - on 5 min or so rest.  Interesting - 2nd rep was a death march, and I was talking to the bar, yelling at it, and it felt a lot like a meet pull, but I finished the lift.

DDD #19: Rings, 1APU, DL

Tired from big day yesterday:

short run after breathing walk - been doing these Mon/Wed/Fri lately.

Rings: played with dips, played w/ false grip pullups as well, then StC + FL x 1.  Tried to come out of it in a pike, could not.

1APU: @ 4" x 2L/R, x 1R/L - right side was better on the final rep.  For tomorrow, want to go back to an easier elevation

DL: 295 lbs. conventional

x 1, 1, 1 right under, tng 95% - felt strong, tighter

rest

x 1, 1, 1 left under, tng 95% - felt strong

DDD #18: Rings, 1APU, DL

Tired from a couple of days of performing, travelling, driving, etc.

Rings: StC + FL x 1 - both feet out on FL, still not near parallel but definitely working hard.

1APU: @ 4" x 2L/R, @8" x 2L/R, 1L/R - figured out that I cannot let my right shoulder collapse forward at the top, otherwise it's too far forward past a certain point in the descent.  Scapular retraction, me thinks.  Wasn't doing _any_ on my right side and I need a little - not much, but a little

DL: 295 conventional

x 1 double over, quick drop

x 1 double over, quick drop

x 1, 1 right under, tng 95%

x 1, 1 left under, tng but loosened up a bit at the bottom for a second - just tired.

DDD #17: Rings, 1APU, DL

Run at end of breathing walk, changed paces slightly every so often, felt good.

Short walk

Rings: StC + FL x 1 - use 2-legged but above parallel today, felt good - felt like I could fire my glutes, and felt like shoulders were better.

1APU: Tried 4" day: x 2L/R - PR - @12" x 5L/R

Big next few days in Philly, so taking a short workout today

DL: 295 conventional

x 1, 1, 1 - right under

x 1, 1, 1 - left under

Tired today, but glad to have gotten the session in.

Rings, 1APU

Walk 3-4 miles

Rings: StC + FL - better, video below

http://www.youtube.com/watch?v=ixc3WhkaZeg

1APU @ 8": 3L/R - getting better

Thought about DL'ing but just didn't feel like it, so we'll do it tomorrow, then two days off, then Saturday, all of which is already what's on my calendar.

Stopping here - short day, more tomorrow, walk was very nice

DDD #16: Rings, 1APU, MP, DL

Today, Friday

run after breathing walk

Rings: StC + FL x 1, 1 - long break between video'd first one, used one leg out only, still wasn't to parallel so tried to get lower on the second one but didn't tape it.

1APU @ 8" x 2L/R, 2L/R, 2L/R

MP: 20 kg x 5L/R

DL: 295 conventional

1 double over, 1 right under, 1 left under, all quick drop

rest

1, 1 double over tng

rest

1 left under

DDD #15: Rings, 1APU, DL

Moving the schedule around a lot to accommodate work and travel.

Rings: StC + FL x 1, up w/ HLR

1APU at 8" x 1L/R, 2L/R

DL: 295 conventional

yesterday, we did all double overhand grip, so today all mixed

x 1, 1, 1 right under, 95% tng

x 1, 1, 1, 1 left under, same

DDD #14: Rings, 1APU, PU, DL

Did planned heavy day _yesterday.

Run at end of breathing walk - getting easier, and getting a little further each time.

Rings: (StC + FL) x 2

1APU: @10" x 3L/R, @8" x 3L/R

PU: archer

extend right first x 1, 1 - I don't bring the right hand back in tight enough to my front.  Need to pull elbow in more.

extend left first x 1


DL: 295, conventional

x 1, 1, 1 double over, 95% tng
x 1, 1 double over, 95% tng - grip tired

enough for today

DDD #13 - DL 335 lb x 6 singles

DDD #13

Decided to do heavy day, originally planned for day #14, here instead of tomorrow - better when rested and I was off yesterday

Rings: StC + FL x 1

DL: conventional, all singles w/ quick drop

275 x 1 double overhand
305 x 1 double overhand
335 x 1, 1, 1 right under
335 x 1, 1, 1 left under (favored grip)

DDD #12: Rings, 1APU, MP, PU, DL

Walk, and mow the lawn

Rings: StC + FL x 1, StC as HLR on the way up - x 1

1APU: used 10" yesterday for the first time this cycle, but it felt a lot like 12" had, so today

1APU @ 8" x 1L/R, x 2L/R, 2L/R

MP: 20 kg x 5L/R

PU: archer, tried a bit of false grip, felt good

extend right first x 1
extend left first x 1 - we like this order

DL: 295, conventional

short on time, also more tired because more work before DL's, and 2nd day in a row

6 singles on short rest, ~5 min to complete, all double over, got better as they went.  Need to keep starting far enough away from the bar to get a good push at the start.

DDD #11 - Rings, 1APU, DL

Rings: Stc + FL x 1, StC x 1 but did it as an HLR on the way up (at least I think I did)

1APU - switching to 10", x 2L/R, 3L/R - these don't feel much different than at 12", but I'll stay here for a little while.

Short on time, so skipping presses and pullups

Had a big day yesterday w/ lots of driving and sitting, so interested to see how DL's feel:

DL: conventional, 295

x 1, 1, 1, 1 - double over, tng 95% - a personal best at this weight, awesome

x 1, 1 - also double over, tng 95% - will get more lifting days in a row in this week, so don't want to be a pig about the volume

DDD #10: Rings, 1APU, PU, DL

Today, Friday

Rings: StC + FL x 1

1APU @ 12" x 3L/R, 3L/R

PU: bb style x 1 - had my wife try to push me up to the bar but the whole thing is too high off the ground for her, even standing on the same height box.

PU: archer.

Extended left first - this is easier because it the right side when it's close that's challening - x 1 each side

Other way - this is the harder way because I don't easily find the tight, close grip after having first extended on my right side.  Good to know these things, will try it this way first next time.

DL: 295, conventional

x 1, 1, 1 double over, 95% tng - best this cycle w/ this grip

x 1, 1, 1 right under 95% tng - best this cycle w/ this grip

x 1, 1 left under 95% tng - didn't want to be a pig and do 9 total, since this is 8 total and yesterday's 7 was the first time this cycle I've done more than 6.

Focus was on trying to do, on the least favored and double over grip, what I do on the favored grip.  That seems to be lats - getting shoulders/lats really tight made the double over the right under grip feel much stronger - but the right over and left under grip is still the strongest, and even the lockout was more complete there.  Held the lockout on both reps of the final set

DDD #9: Rings, 1APU, MP, PU, DL

Rings: StC + FL x 1

walk

1APU: 4L/R, 4L/R

MP:
20 kg x 5L/R - right side feels better
24 kg x 2L/R - right side feels very slow
20 kg x 1L/R, 2L/R w/o putting it down

PU: bar, bb-style, 2 w/ pause at top, which still isn't at bar.

DL: 295, conventional

x 1, 1 double over, tng 95%
x 1, 1 right under, tng 95%
x 1, 1, 1 left under, tng 95% - felt so easy, did an extra

again in about 4-5 min

DDD #8: Rings, 1APU, bw GU, PU, DL

Rings: StC + FL x 2

1APU: 2L/R, 3L/R

GU: bw only, and only to elbow: 5R, 5L

PU: Archer, lf x 1 - right shoulder a little sore, rf - more careful, and right shoulder felt good

Will skip MP today, don't know why, just feels like what to do

DL: 295, conventional

6 singles, all double overhand, all w/ quick drop, in 4 minutes and change

DDD #7 :Rings, 1APU, DL singles: 275 x 2, 315 x 5

run at end of breathing walk - looser today, faster, stopped sooner but felt very good

Rings: StC x 1 - no FL because I realized I had my phone in my pocket and it was about to fall out

1APU @ 12" x 3L/R

DL: conventional

275 x 1, 1 double over, 95% tng

315 x 1, 1, 1 right under (least favored) - not good, slow, got worse as they went, somehow very vertical shins to start which isn't strongest for me.

315 x 1, 1, left under - decided that 7 DL's are enough for today, might try to increase past 6 reps tomorrow or Thu or Fri.  This grip was better, but still a little slow - just not having the greatest DL day.  I did run earlier, which isn't a great match with DL'ing, and I also am tired in my back from BP yesterday.  Probably good, on heavy days, not to run, and not to BP the day before.

Variety/BP: Lots of rings, BP

Today, Sunday

Rings:

StC x 1

FL, left straight and right bent x 1
FL, the other way x 1

PU: Archer

lf, 2-1/2 arms

lf, 1 each side - right shoulder doesn't feel solid when that's the ring that's close - need to keep working on that.  Shoulder feels sort of collapsed, might need to be a little "tall" on that side, much as I need to be on presses.

PU: on bar, bodybuilder style, 2 - getting ever closer to touching, got higher today, but still not quite there yet.

BP: 135 x 7, 5, 5, 3 - some sets w/ grip @ ring between middle and ring, others as my usual w/ ring finger on the rings

1-leg DL: 20 kg kb x 2R/L

DDD #5: Rings, 1APU, MP, PU, DL

Very tired yesterday, Friday, so pushed planned exercise day back to today, Saturday

Some Cossack sequence stretching today, including bw-only windmills

Right shoulder still sore, so still taking it a little easy

Rings: StC + FL x 1

1APU @ 12" x 2L/R, 2L/R, 2L/R - nice, 'minimum' sort of day, with sets of 2 reps at a level of difficulty I recently did sets of 4 and 5 at.  Shoulder feels good

MP: 20 kg x 6L/R - tried to stay really tight and not lean back, focus on tight glutes for this and narrow stance.

PU: Archer, only 1, rf, went both ways twice, tried to focus on keeping close arm really close and tight.

DL: 295, conventional

x 1, 1 - double over, 95% tng

x 1, 1 - right under, 95% tng

x 1, 1 - left under, 95% tng

I _swear_ the Cossack stretches made my deadlifts better, and good that a few hours passed between them.

DDD #5: Rings, 1APU, MP, DL

Right shoulder was sore after the Mantle Pullup on Tuesday - second time pulling on right, my shoulder was in a funny place.

So, yesterday, Wednesday, just a long (about 4 -4.5 miles) walk

Today, right shoulder still sore so we'll take it easy and only do a little for shoulders

Rings: StC + FL x 1 - I thought this would feel fine, and it did.

1APU @ 12" x 1L/R - also felt fine but we don't do more today

MP: 20 kg x 3L/R - was very strict with form, and right shoulder sounded crunchy but felt fine.

DL: conventional, 295, singles in about 8 min, mostly quick negatives

x 1, 1 double over

x 1, 1 right under

x 1, 1 left under

DDD #4: Rings, 1APU, MP, PU, DL

Today, Friday

walk

Rings: StC + FL x 1

1APU @ 12" x 4L/R, 5L/R

MP:20 kg but C&P today, alternating singles, lf, total 4 each side

Rings: Mantle Pullup w/ rings 34.5" different in height.  1R/L, tried again but only got right.  These are tough.

DL: conventional, all singles with quick descents

Finished 6 reps in 8:00 @ 295 lbs.

x 1, 1 double over

x 1, 1 right under

x 1, 1 left under

DDD #3 - Rings, 1APU, MP, PU, DL

Today, Monday

Rings: (StC + FL) x 2

1APU @ 12" x 4L/R, 4L/R - these are definitely becoming more familiar, and easier

MP: 20 kg x 6L/R

PU: Archer, rf x 3 (extend rf), lf x 3 - best ever at these.  Interesting feedback from my wife - the side I start on looks better through the set (better on first rep and better each time that arm comes around again).

DL: 295, conventional

x 1, 1 double over, 95% tng

x 1, 1 right under, 95% tng

x 1, 1 left under, 95% tng - slightly faster lowering on final rep

a little lightheaded after each tng double.

Variety - BP

Today, Sunday

Rings: StC + FL x 1

BP: 135 x 6, 6, 6 - progress since last week, and basically back to where I was before vacation.  Will try a lighter, higher volume BP day on Wednesday.  1RM calculator says I'm around 160 lbs.

Variety

Saturday

short run after breathing walk

Rings

(StC + FL) x 3

PU: archer

rf  x 1 (extended right first)
lf x 2 (left, right, left, right)

Stc, 1APU, MP, DDD #2

Today, Friday

walk w/ 20 lb backpack to recycling center, empty, walk home via town

Rings: StC x 1

1APU @ 12" x 3L/R, x 3L/R

MP: 20 kg x 5

took a break to install one of two eyebolts for new location for rings.  Ladder was short, plenty of overhead and grip work, will skip second set of presses today because we still have to deadlift

DL:  same as yesterday, 295 lbs.

x 1, 1 double over, slow neg on first rep

x 1, 1 r/u, slow neg on both reps

x 1, 1 l/u, slow neg tng, too - didn't like that as I put down second rep, left side touched down noticeably first - felt weird to have load on back be uneven, if only for a second.

WM, 1APU, MP, PU, DL (DDD #1)

Have been very tired this week, interrupted sleep for several nights in a row for a variety of reasons, so went to sleep early last night - better, but still tired today

short run at end of breathing walk

WM: bw x 3L/R

1APU @ 12" - 2L/R, 3L/R

MP: 24 kg x 1L/R, 22 kg x 2

PU: Archer, extended L, R, L, R, then came down - better than last time

DL: conventional, 295 lbs.

x 1, 1 double over
x 1, 1 r/u
x 1, 1 l/u - favored grip

Same routine as I started the last few DDD's - feels pretty good

Easy/Off - a few swings, a few bw-only GU/OHS

Today, Wednesday, planned off/easy day

Walk

Swing, all on about the :45

32 kg x 2h x 10, 10
20 kg x 10L, 10R

a few GU, bw only, tried rolling over bottom leg, some only to hand or elbow

a few 4 kg OHS

Rings, IAPU, PU, MP, DL

While traveling for a day on Monday, Cossack sequence and not much else

Today, Tuesday

WM: bw x a few

PU: bw x bb style, still not chest to bar but feeling ever closer, pause at top and pull (as usual)

Rings: StC + FL x 1 - FL felt really solid, although it wasn't really any lower

1APU: 12" box: 3L/R, 3L/R - getting more solid, and this is a good height to work up to sets of 5 at.

Rings: temporarily fixed my current rings not to slide, and did:

Archer PU x 1R/L (extended right first, then left, then came down)
Archer PU x 1L/R

MP: 

20 kg x 6L/R

24 kg x 2L/R - experimenting with cue "long collar bone" on right side, maybe good, maybe not

DL:  all double overhand

Sumo: 225 x 2, 245 x 1, 265 x fail - I don't get sumo at all, really

Conventional:

265 x 2

on 2 boards (about 1.5"): 287 x 1, 1, 1

WM, Rings, BP, DL

Today, Sunday

Some partner swings

WM: 10 kg x 2L/R

Rings: Stc + FL x 2

1-leg DL: 24 kg x 3L/R

Rings: Stc + FL x 1

BP: 135 x 5, 5 (no warmups w/ bar only today).  Previous best was 6, 4, 4 with this weight before we went on vacation.  Good to be getting back to that.

DL: 295 x double over - just 1 rep.  First time DL'ing 295 on back to back days, and we just BP'ed, so this'll do.

Rings, 1APU, MP, WM, DL

Not much lifting the last two days.

Today, Saturday:

WM: bw x 3L/R

Rings: Stc + FL x 2 singles

1APU: After doing these at a 7" height at Phil's, and I'd been practicing them at 17" at home, decided to try 12" at home.  2L/R, 2L/R

MP: 20 kg x 4L/R, 5L/R

WM: 12 kg x 3L/R

DL: 295, conventional, double overhand, 95% tng

2, 2, 2 - not sure I am getting enough push in my start on the 2nd rep, but maybe that's how this is supposed to work ...

Rings, DL

Monday - in Philly, walked a bit, worked pretty hard w/ Phil Scarito for an hour - WM, BP, 1APU, MP, DL, and rings

Yesterday, Tuesday, walking but no lifting - sore

Today, Wednesday

WM - bw

StC and Mantle Pullup on rings

DL: conventional, 95% tng, double overhand

295 x 2, 2, 2

WM, BP, DL

Yesterday, Friday, a few 1-arm pushups, walk, and a wfe bw-windmills

Today, Saturday

WM: bw x 3L/R

BP: bar x 3, 135 x 3, 3, 3 - haven't done in nearly 3 weeks

DL: trying a slightly lower grip, in the hooks of the fingers, still 95% tng

265 x 3

287 (kilo plates) x 2 - grip giving out

295 x 1 - double overhand and multi-rep sets may not be possible, except perhaps the first set, 1

WM, Rings, 1APU, MP, DL

Yesterday, Tuesday, just lots of walking

Today, Wednesday

some running at end of breathing walk, not bothering shins/calves as much, keeping steps small, and stretched hip flexors in the middle

WM: bw x 5L/R

Rings: StC x 5 w/ good feedback from Bronwen about symmetry and was able to match up a few things

1-leg DL: 28 kg x 3L/R, 1L/R - working on form, second set was better

1APU: 2L/R, 2L/R

MP:
24 kg x 1L/R
20 kg x 5L/R

WM: 10 kg x 5L/R - 12 kg next time

PU: archer, 1R/L w/o letting go of bar, don't like that, 1L/R starting from box/hang
PU: archer on rings - liked this a lot

DL:  conventional, 95% tng, double overhand

265 x 3, 3, 2 - experimenting with where to breath and how to stay tight after the first rep

WM, GS, 1-leg DL, Rings, MP, Archer PU, DL

Yesterday, Sunday, long walk

Interestingly, my resting pulse was below 50 for the first time in a while, not sure why but perhaps the few weighted carry session while on vacation.  Will try to work those in once or twice a week.

Today, Monday

Short run at end of breathing walk, focus on short steps and high cadence, which seems to minimize calf discomfort.

WM: bw x 3L/R
Goblet Squat: 24 kg x 3
1-leg DL: 24 kg x 3R/L (that's the foot, did contralateral)

Rings: StC x 3 - first time for 3 reps, also managed to point toes and keep knees straight for some of it, little L-Sit at the bottom of some, bit of front lever practice, etc.

MP:
24 kg, lf, x 1
20 kg, lf, x 10 - first time I've done 10 presses per side in a long time

WM: 10 kg x 4L/R - improving, will go for 5 reps next time, and then up to 12 kg

PU: archer, lf, 1, 1 - not so smooth, but a nice variation on a pullup, will keep doing these

DL: conventional, double overhand, 95% tng, and using slightly more turned-out stance I found last time

247 (225 lb. + 10 kg)  x 3, 3, 3

Rings, 1APU, MP, WM, DL

Yesterday - finished driving home, no lifting

Today, Friday, we begin a 3-week-ish prep period for the next DDD leading up to the WNPF World's on November 11 in Kissimmee, FL.

some partner swinging 10 and 12 kg bells w/ Bronwen

Rings: usual stuff

Dragon Flag x 2 - need to work up to 5 or so reps with this before doing a lot of ring levers, I think

1APU: on bench so about 17" high, lf, 1, 2 - Bronwen watched, said set of 2 looked very good on both sides.  Right shoulder was a little sore after set of 1, less so after set of 2

MP: 24 kg, lf, x 2, 4 - that's a recent PR, but form on right side still weird, with all the weight landing on my right foot or so it seems.  On the left side, I seem to be able to keep the weight better centered.

WM: 10 kg x 2L/R - again, right shoulder a little sore

PU: bw-only, bodybuilder style: ankles crossed, wide grip, attempt to pull chest to bar - got closer but still not able to touch.  hold at top.  3 reps in one set

DL: - haven't DL'ed in almost two weeks, so we'll start light

double overhand

225 x 3 - 95% tng, long (3-5 sec) pause at lockout, long (~2 sec) pause at bottom.  At top of first rep, tried turning feet out a little more and keeping that for the rest - felt good

225 x 3 - as above, started with slightly more turned out stance, could have done another rep

Could have done a lot more but we'll do more tomorrow

On the road w/ a 24 kg bell

On the road, 2nd week of vacation.  I have a 24 kg bell with me.

Most days in the first week, 60 swings, some StC if a playground was available, and presses in doubles and triple.

Today is Tuesday.

Yesterday, lf

press x 2, overhead walk 50 steps, rack walk 40 steps, farmers walk 50 steps, repeat on right side.

10 goblet squat - right shoulder felt a little funky


Today:

press x 3, overhead walk 50 steps, rack walk 50 steps, farmers walk 100 steps, repeat on right side.

10 goblet squats - made sure right shoulder was well aligned, 10 goblet squats, and it felt just fine.

StC, BP, DL

Yesterday, Saturday - lots of driving, some walking, no lifting

Today, Sunday

Rings: Stc x 1, FL hold

BP: 135 x 6, 4, 4 - on four days rest, happy with this, first time all 135, and we'll stay with this weight until we're getting three sets of 8 with it.

DL: 275, conventional, double over, 95% tng

x 2, 3 (added cue for feet and lats), 3

Rings, 1-leg DL, MP, DL

Yesterday, Thursday - no liftings, just walked and stretched a little.  Was pretty tired all day.

Today, Friday:

Rings: StC + FL, then 1-leg FL x 1 each way

1-leg KB DL x 24 kg x 1R/L, 2R/L (feet specified, did contralateral so opposite hand)

1-leg KD DL x 24 kg contra, 16 kg uni, x 1R/L

MP: 24 kg, lf, 1, 2, 1, long break, 3, 3, ? - plan calls for 3 x 1-2 or 9 total, did 10

DL: conventional, double over

275 x 3 - 95% tng but slight regrip for 3rd rep

275 x 3 - 95% tng - first time I've really stayed tight for 3 reps in set like this

275 x 3 - this time, very light tng as I haven't done those in a while.

StC, BP, DL

Walk

BP:
126 (k plates) x 8,
126 x 8,
154 (misloaded bar) x 1, then fail,
135 x 3

DL: conventional, 95% tng, double overhand

275 x 2, 2, 3, 2 - need my checklist: grip strong, neck neutral, feet screwed out, back set, lats keeping bar in, push then pull

Rings, DragonFlag, MP, DL

Yesterday, Monday, just some walking - still sorting out being on medicine, had a bunch of salt for dinner and felt _much_ better

Today, Tuesday:

1-leg DL: 28 kg kettlebell x 3L/R

Rings: StC and FL - short hold but both feet out, and a little lower x 2
Dragon Flag: x 2, pause at bottom

MP:  24 kg, lf

1-2-3 - first triple in a while, a bit shaky on left side, better on right
2, 3, 2, 3, 2 on long rests - same total number, 12, as 2 x 1-2-3, so total is 18 reps.

DL:  conventional, double overhand

297 x 1 - slow, ugly, no push to it at all
297 x 1 - not really any better - maybe this abs-before-DL isn't so great ...

275 x 2 - 95% tng - much better

That's only 4 deadlifts, but my abs feel pretty fried, and I think that might be the issue, so no more for today.  Am planning to try every day or almost every day until we leave.

SW

Today, Sunday

short run at the end of breathing walk

Rings: StC, FL practice

Dragon Flag - a couple

SW: 28 kg x 20L, 20R

1-leg DL, Rings, BP

Today, Friday

Walked to grocery store in the rain - first time walking in a few days, felt great

1-leg DL: 95 lbs. x 2R, 2L, 1R, 1L - getting better.  Setup is definitely different, cannot sit all the way back into hips in the same way.

Rings: Stc x 2, each ending w/ a partial FL

BP: 115 x 8, 125 x 8, 125 x 5 - big step up from last week's 95 and 115.

Interesting to reverse the order of my in-comp-cycle lifts, e.g., abs early, press before DL.

Rings, MP, DL, PU

Yesterday, Wednesday - walk, not much else

Today, Thursday:

Rings: StC x 1

MP: 20 kg, medium, calls for 5 x 1-2-3 = 30, instead did

3, 4, 5, 6 = 18
3, 4, 5 = 12, total = 30

Rings: FL x a little each way, one leg straight and one leg bent

DL: conventional, double overhand, 95% tng

275 x 3
295 x 2 - 295 is taxing on grip double overhand for reps.  Good to be training it now but it's borderline.
295 x 1 - no grip for 2nd rep so held lockout longer

PU:

12 kg on each (both) feet x 1
20 kg on left x 2
20 kg on right x 2

SW, MP, DL

Today, Tuesday - let's backtrack a little

I apparently got a bad case of poison ivy when clearing out behind the garage last Monday.  I asked a pharmacist if she thought it was poison something, and she said no, but by Friday, it was pretty gross looking and spreading.

I saw a dermatologist yesterday, Monday, and no exercise other than walking and a little running for Sat/Sun/Mon, and just trying to heal.  Now taking oral prednisone and applying topical steroid cream.

Been running a little after breathing walks - ran a little further today, also ran a bit more on Sunday afternoon.  Nothing great, and I doubt if 1/4 mile in total, but it's something.

Today, Tuesday:

SW: 24 kg as:
25L, rest until 3:00
25R, rest until 3:00
15L, rest until 1:15
15R and done - total 80 swings

Later:

MP:

#1: 24 kg x 1, 22.27 kg x 2, 20 kg x 3, 20 kg x 4 = 10 reps
#2: 24 kg x 1, 2
#3: 24 kg x 1, 2, 22.27 kg x 4 = 20 reps
#4: 20 kg x 4, 5, 6, 5 - decent rests between, total = 40 reps so far
#5: 20 kg x 3, 22.27 kg x 2, 24 kg x 1, 20 kg x 4 = 50 reps

This is equal to 5 x 1-2-3-4 and thus we'll move on to ladders to 5 for our next heavy day, which will be next Monday or so.

Also thinking about BP on Thursday, although I don't know when I'll fit it in, and then taking a KB and doing medium ROP, equal to 5 x 1-2-3 or 30 reps, on Saturday.

DL:
275 x 1 - felt like a paperweight
295 x 2, 2 - started losing grip on last rep, but more than good enough given how crappy I feel.  Also did these with not enough rest before or between the 295 sets.  Again, 95% tng

Rings, BP

Today, Friday

no breathing walk - raining

Rings: FL with left leg out, right knee bent, hold, bring in straight leg, rest a moment, straighten out right leg.  For both, started with knee near chest then tried to partially straighten bent leg and hold at an appropriate level of difficulty.

Dragon Flag - just one - abs tired.  Tried hands very close to head, don't like that as much as hands further behind.  These are a nice "back off set" from rings work.

Rings: Stc x 1 - pointed toes today.  (Almost lost glasses from my face so need a better way of keeping them in place...)

BP: 95 lb x 8, 115 x 8, 7 - still playing w/ form.  Grip is middle of knurling.  Cut last set a rep short because I was experimenting with left shoulder and something felt a little off.  Noticed that at lockout, right arm is closer to head than left.  Feels like I use more lat on left side and more tricep on right.

DL

Today, July 6

short run (but slightly longer) after breathing walk

DL: conventional, double overhand, same short tng

275 x 2
297 x 2, 2 - felt great

SW, MP+1-leg DL, PU

Yesterday, Tuesday, July 4

Rings:

FL in various forms - tried 1-leg, could do that pretty well
StC - getting way around regularly, and also comfortable with a longer pause at the farthest point

1-leg DL - 95 lbs x 2L/R, 2L/R, 2L/R - I am _awful_ at these, need to do every day or almost every day

Lots of yard work on Monday afternoon and again yesterday.

Today, Wednesday:

ROP, Medium - 5 x 1-2-3 or equivalent with 20 kg

SW: 24 kg x 20L, 20R on the 2:00, total 40 swings

MP:

#1: 20 kg x 1-2-3 lf, superset 1-leg DL @ 95 lbs, lf x 1L/R

#2: 24 kg x 1 lf, 20 kg x 2-3, superset 1-leg DL @ 95 lbs, rf x 1L/R

#3: 20 kg x 2-3 lf, superset 1-leg DL @ 95 lbs, rf x 1L/R

#4: 20 kg x 3-4 rf, superset 1-leg DL @ 95 lbs, lf x 1L/R

long break

#5: 24 kg x 1 lf, 20 kg x 5

PU: bw + 18 kg on right foot x 2, on left foot x 2

1-leg DL, regular DL

Today, Sunday:

a little run at the end of the breathing walk

1-leg DL: 95 lbs. x 2L, 2R, rest x 2L, 2R

DL: 275 lb, conventional, double over

x 4 a la 95% tng w/ new breath at bottom

x 2 a la 95% tng w/ no new breath at bottom

x 3 a la 95% tng w/ new breath at bottom - grip is definitely the weak link

MP 20 kg x 4 x 1-2-3-4 and 1 x 1-2-3

Today, Saturday

a little running at the end of the breathing walk

4 PM-ish

Our ROP plan is this:
Heavy Day, Medium Day, and instead of Light Day, Bench Press - did this last week, liked it.

MP: ROP Heavy Day - last time was 5 x 1-2-3, was 6 days ago, and used some 22 and 24 kg presses.  This time, several 1-2-3-4 ladders planned, but all w/ 20 kg.  Also doing more PU w/ slightly heavier weight

#1: 20 kg , lf, x 1-2-3-4, superset PU @ bw + 18 kg x 2 on left foot - very good height, a's a above bar

#2: 20 kg , lf, x 1-2-3-4, superset PU @ bw + 18 kg x 2 on right foot - also excellent height, same

#3: 20 kg , lf, x 1-2-3-4, superset PU @ bw + 18 kg x 3 on left foot - very good height on all reps, even 3rd

#4: 20 kg , _rf_, x 1-2-3-4, superset PU @ bw + 18 kg x 3 on right foot - very good height on all reps, even 3rd - want to do some PU w/ left shoulder slightly more fatigued since it's usually the other was around when we finish with our press on the right side.

#5: 24 kg x 1, 22.27 kg x 2, 20 kg x 3, rf again, no PU

Rings, BP, DL

Today, Thursday

short run at the end of breathing walk.  Found better/different form but left ankle's increased ROM started to hurt, so stopped.  Walked a bunch to keep it loose the rest of the day, and it seems perfectly fine now.

Rings:  FL x 1, 1, StC + FL x 1

BP: 95 lbs. x 5, 95 lbs. x 8, 105 lbs. x 8.  All paused on the chest.

DL: conventional, 275 lbs. double over hand

x 1 - bar rolled a bit after landing so stopped this set there

x 2- these 95% t-n-g reps are tough, and my back is tight and my abs and grip are already tired.  Discretion is the better part of valor so just 2 this set

x 2 - tried to stay more vertical on these.  Enough for today, lower back is tired, and I did run today, too - not sure I've deadlifted after running before.

SN, GS

Today, Wednesday

short run after breathing walk

later, short walk

SN: 16 kg x 5L, 5R, 5L, 5R, 10L, 10R, 15L, 15R = 70 reps

Haven't done snatches in a long time, relearning how to dial-in the right amount of hip snap for the weight, and also turning it around at the back quickly.  All on untimed rests, about 10 minutes for the above.

Goblet Squat - 32 kg by 2 reps, just to put back into a good place, has been feeling tight today

SW, MP, DL

Yesterday:

SW: 24 kg

20L, 20R, 15L, 15R, 10L, 10R, 10L, 10R, 15L, 15R = 140


Today, Tuesday

walk

a little stretching

1-leg DL, contralateral, KB, 20 kg x 1/1, 32 kg x 1/1

SW: 24 kg x 10L, 10R, 20L, 20R = 60 swings

MP/PU:  should be medium, so equivalent of 5 x (1-2) or 15 reps

24 kg x 1, PU + 16 kg x 2 on left, 20 kg x 2, 3 = 6

24 kg x 2, PU + 16 kg x 2 on right, 20 kg x 4 = 12 reps

and that will do for Medium day today

break

DL: 275, conventional, 95% touch, double over

x 3, 3 - these Ed Coan-inspired 95% touch reps are tough.

FL, SW, MP

Yesterday, Saturday

short run after breathing walk

very tired, took a nap

Today, Sunday

Rings: FL practice, tried to get lower

SW:  24 kg x 20L, 20R


MP: 5 ladders lf

#1: 20 kg: 1-1-2-3

#2: 20kg: 1-2-3, 2 PU @ 16 kg on right

#3: 22.27 kg x 1, 20 kg x 2-3, 2 PU @ 16 kg on left

#4: 24 kg x 1, 22.27 kg x 2, 20 kg x 3

#5: 22.27 kg x 1, 2, 20 kg x 5

SW, FL, BP, Hip Lift, DL

Today, Friday

a few SW while teaching

walk

Rings: FL x 2

BP: 95 lbs. x 3, 5, 5, closer grip x 5

Hip Lift - 4 x 45 on each side, so about 460 total, perhaps 8 singles, playing with positioning of everything

DL: conventional, double overhand, going to use Ed Coan's "95% of the weight on the ground" thing

225 x 3

275 x 4 - these are tougher than the light touch-and-go I did last cycle - ugh!

Rings, SW

Today, Thursday:

Rings: front lever x 3 singles w/ rests, StC w/ FL at end

SW:

24 kg x 1h

20L, rest until :90 elapsed
20R, rest until :90 elapsed
15L, rest until :90 elapsed
15R, rest until :90 elapsed
10L, rest until :90 elapsed
10R, rest until :90 elapsed

5L, rest until :60 elapsed
5R, rest until :60 elapsed
5L, rest until :60 elapsed
5R, rest until :60 elapsed

32 kg x 2h: 10, and done - total 120 swings

Rings, SW, MP

Yesterday, Tuesday

Tuesday:  Ran a few hundred yards at the end of breathing walk (also did this two days ago, on Sunday)

Rings: one front lever hold for time and depth, one StC with shorter FL hold at end

SW

32 kg x 5L, 5R
32 kg x 10L, 10R
24 kg x 15L, 15R
24 kg x 10L, 10R
24 kg x 10L - just felt like having an extra set for my weaker grip - total  90 swings

Wednesday

drive, short walk, drive, short walk

MP: 20 kg, lf, 

1-2-3 w/ no break, superset 16 kg PU x 3 on right foot

1-C&P x 2- MP x 3 w/ no break, superset 16 kg PU x 3 on leftfoot 

Barbell 1-leg DL, SW, MP, break, more MP and DL

Today, Monday, after a tiring weekend

walk

Barbell FSQ: 95 lbs x 2

Barbell 1-leg DL: 95 lbs. x 1L, 1R, rest, 1L, 1R - had thoughts of a double but too sore

SW: 32 kg x 10L, 10R

MP: 20 kg, lf x 1-2-3, rest, 1-2-3 - both ladders w/o putting the bell down

long break

MP/PU superset 1MP x L/R, 1PU @16 kg on left, same w/ 2/2, switch to right foot for 3

MP: 1-2-3 ladder as early today (without the supersetted pullups) - total 4 ladders to 3 today, up from 3 ladders to 3 last Friday.

DL: Sumo, 225 x 2 light t-n-g, x 1, x 5 @ "95% t-n-g" as per Ed Coan video.  Scaped left shin on one of the early reps, put on long socks for the set of 5.

WM, SW, MP, PU, DL

Today, Friday

no walk - raining

WM: 20 kg x 2L/R - had to start right side a second time, hit disc first time.

SW: 32 kg x 8L, 8R, 7L, 7R, 7L, 7R without a clock but about on the minute, total 46 swings

MP:  20 kg, all MP and not C&P

1L/R, 2L/R w/ no break, short break, 3L/R
longer rest
1L/R, 2L/R w/ no break, short break, 3L/R
longer rest

1L/R, 2L/R w/ no break, short break, 3L/R

This could be the first Heavy Day of an ROP w/ 20 kg.

PU:
16 kg on left foot x 3
16 kg on right foot x 3 - focus on keeping right shoulder down and pulling elbows down

DL: first in 12 days (since June 4, 2017 meet and PR)

225 x 2, conventional double over, light touch-n-go

Pistol, Rings, SW, Barbell FSQ and 1-leg DL

Today, Thursday:

walk

start to practice pistols from bottom up on porch steps - no go left, right good

Rings:

front lever as always, holding for a little closer to parallel and a little longer.  Pushed myself a little harder this time.

StC, went even further, tough to come back because abs were tired but managed - but no front lever hold at the end.


SW:

20 kg x 10L+10R in :40, rest until 2:00

24 kg x 10R+10L, done - 40 swings

break

Later:

Barbell FSQ: 95 lbs x 3 - working on staying really upright, not easy

Barbell 1-leg DL x 3L/R - touch and go, pretty ugly but better than earlier in the week so that's good

SW, MP

Today, Wednesday

walk, including windmills @ bw x 3R/L

stretch (cossack sequence)

SW

32 kg: 12L, rest 1:00, 12R - better

MP: 20 kg x 4L/R

SW, GU/MP combo

Today, Tuesday

short walk

SW:

32 kg, 15L, rest 1:00, 15R - started easy, just a pendulum, so not really 15 good swings each side, just a way to do it differently.

GU/MP: 16 kg getup, weight on left side first, press negative then positive from:

0.  Optional press from belly/chest with 1 hand.

1.  Elbow

2.  Hand

3.  2 knees and hand

4.  Tall kneeling

5.  Standing

6.  Tall kneeling

7.  2 knees and hand

8.  Hand

9.  Elbow

9 presses in total, optional 10, and optional lower with 1 hand

Both are, but especially right, fatigued by the end and completing the presses was challenging.

Rings, DL variations, SW

The week after a meet PR deadlift, so a couple of weeks of not much lifting:

Walk - twice

Didn't eat quite enough today but will get the lifting done.

Cossack stretch

Rings: Front Lever, then Skin the Cat and Front Lever

FSQ: no shoes, empty bar (45 lbs.) x 2

DL, Sumo, 95 lbs. x 3

DL, 1-leg:, 95 lbs. (rubber 25's) x 1L, 1R, 1L, 1R - ugly but second reps were better.  Preload matters a lot.

DL, 1-arm, 95 lbs. x 5R, 5L, light touch-n-go

barbell CL: cleaned 95 lb bar, thought about pressing it but rack was uncomfortable, so walked it over to the squat stands

barbell MP: pressed it once from the rack, but slowly and probably with too much lean back although I'm not sure.

SW: 32 kg x 10L, 10R

SW

Wednesday

cut half the lawn with manual push mower

SW:

44 kg x 5L, 5R, 5-2h, 3L, 3R, 9-2h, rest as needed

32 kg x 10L, 10R, rest as needed

Thursday, walk

Friday, today:

SW:

StC and Front Lever

44 kg x 2h x 10, 10

10 min rest

32 kg x 8L, 8R on the :45 - obliques complaining, will need more time to adapt to these

Meet DL and Lifetime PR, Recovery

Sunday, WNPF meet

http://www.youtube.com/watch?v=xNRNKdFvmgY

Yesterday, Monday, walk and stretch a bit

Today, Tuesday

short walk

StC practice on rings, 18 kg windmill x 2L/R, 2L/R - some discomfort in right hip on left windmill, 2nd set

another walk

MP, DL

Wednesday and Thursday, busy with dress rehearsal and performances, and since we're tapering, no exercise other than some walking


Today, Friday

bodyweight under 150, so right on schedule in that regard.

short walk

MP: 20 kg x 6L/R

DL: 225 x 1, 275 x 1, both double overhand

SW, MP, PU, DL

Was sick for a few days - woke up Friday not feeling well, had a fever on Saturday, missed church and cancelled a trip to PA on Sunday, and was feeling mostly better by yesterday, Monday, which was a holiday.

Today, Tuesday - pre-meet taper

walk

SW 32 kg x 5, 6, 7, lf, just looking for good form and to warm up a little, toal 36 reps, no clock

MP: 22.27 kg x 3L/R, superset PU @ bw + 18 kg x 3 on left foot

DL:  225 on bar

straddle, left in back, 1
straddle, right in back, 1

double overhand x 5 t-n-g, trying to keep good form - completely easy feeling

DDD #42

DDD #42, but a day early

A little mini-meet in prep - no presses, just a little stretching

DL: conventional, wore DL slippers (as I've done once a week or so lately)

225 x 2 double over
275 x 1 double over
325 x 1 right under
350 x 1 fail, 1, 1 left under

Failed rep was interesting - I haven't sat back enough in most of my training reps, going for more push than pull, but keeping my weight back is _necessary_ with 350.  I also forgot that a heavy DL will take time to push through - I gave up pretty quickly on the first, failed attempt.

MP, DL

Today, Tuesday

slightly longer breathing walk but no other walking

MP: 22.27 kg x 3L/R, superset PU w/ 20 kg on left foot x 2
MP: 22.27 kg x 5L/R, superset PU w/ 20 kg on left foot x 2

DL: 285, conventional

x 1, 1, 1 - right under, reset at bottom

x 1, 1, 1 - left under, reset at bottom

1APU, DL

Got to walk more than lately over Saturday and Sunday - felt good

Today, Monday

walk

after rehearsal, in about 15 minutes total, did:

1APU: @ 10" x 1L/R, x 1L/R

DL: 285, conventional - total 7 lifts today instead of the usual 6.  Feeling good and rested, heavy day on Friday

x 3 overhand w/ reset at bottom
x 2 right under w/ reset at bottom
x 2 left under w/ reset at bottom

MP, DL

Today, Friday

walk twice

3:30 PM, short on time:

MP:

24 kg x 1, 2

DL - tired, not getting to walk enough, been DL'ing 295 this week, so going light today

225 x 5 - light touch-n-go
275 x 3 - light touch-n-go

Next Friday is the last heavy DL day before the competition, planned 350, which is what I pulled at my last meet, for a few singles

MP, DL

Yesterday, Wednesday, not much

Today, Thursday

3:30 PM and short on time.

MP: 20 kg x 5L/5, 22.27 kg x 4L/R

DL: 295 lbs.

x 1, 1 double over
x 1, 1 right under
x 1, 1 left under - stand up resets between pairs, longer between grip changes but total of about 6 minutes

1APU, DL

Today, Tuesday

walk

1APU @ 10": 1L/R, 2L/R, 1L/R, 2L/R

long break

DL: 295, conventional, all double overhand

x 1, 1, 1 - reset at bottom, single breath between reps

rest 2-3 min

x 1, 1, 1 - reset at bottom, single breath between reps

Bar path for me seems straight up, not pulling into shins, but pulling into shins sometimes feels better, so will experiment with that some more next time, which is Thursday.

MP, PU, DL

MP:

20 kg x 3L/R
22.27 kg x 3L/R

20 kg x 3L/R
22.27 kg x 3L/R

24 kg x 2L/R

22.27 kg x 4L/R

20 kg x 6L/R - most presses in quite a while, total of 24 each side, and all felt great

PU:

bw + 20 kg on right foot x 2
bw + 20 kg on left foot x 2

Felt right shoulder was coming up in first set, worked on keeping it down in second set - very interesting, and near the limits of my shoulder/t-spine mobility.  But second set was good/better, will try to stick with this feeling in the future

DL:

295 x 6 alternating singles, first right under then left under.  All standup resets, all quick drops

DL - DDD #35, 335 x 4 singles

Very busy day Wednesday - just a walk, but my usual day off/easy

Thursday, yesterday, again very busy, and only a short walk, but a usual lifting day

Today, Friday

AM: some swings and cleans while teaching

PM: DDD #35 but today instead of planned Monday.  Called for 331, using 335

DL:
225 x 1 double over
275 x 1 double over
315 x 1 double over
335 x 1, 1 right under - stand up and reset, probably 1 min rest between
walk away for ~5 min
335 x 1, 1 left under - stand up and reset, probably 1 min rest between

Nice to have had a couple of days off, albeit busy, tiring ones, before this session.

MP, DL

Today, Tuesday

walk

MP:
22.27 kg x 4L/R
20 kg x 7L/R
22.27 kg x 3L/R

DL: 286 conventional

x 1, 1 double over - light touch-n-go but a slightly longer pause at the bottom
x 1, 1 right under - same
x 1, 1 left under - same

SW, 1-leg DL variations, 1APU, DL

Busy weekend - friend's father died unexpectedly, making food and shopping for them, viewing/wake, etc.

Saturday and Sunday, just some walking - right heel sore on the outside, not sure if it's plantar fasciitis or I just banged it or something is tight or what.

Today, Monday

walk - right heel is a little better

SW: 28 kg x 10L, 10R

1-leg DL: 24 kg x 1L/R, 1L/R

SW: 32 kg x 10L, 10R

barbell 1-leg DL x 65 lbs (big, rubber 10's) x 2L, 2R

SW: 44 kg x 2h x 10, 10

barbell 1-leg DL x 95 lbs. (big rubber 25's)

1APU: @ 10" x 3L/R, rest 1L/1R/1L/1R - left arm tired, a little rusty from not doing these enough lately

DL: 286, conventional, all double overhand: 6 singles on about 1:00.  Focus on driving through left leg as well as right - I think I was unbalanced here - and on locking back in more as I pull off the floor.

WM, MP, DL

Today, Friday:

short walk

WM: 24 kg x 1L/R, 28 kg x 2L/R - first time for 28 kg in a few years, felt very good.

MP: 24 kg x 1, 2, 22.27 kg x 3, 4

DL:
286 today

x 1, 1, 1 right under - medium speed drop, keep hands on bar, new breath at bottom

x 1, 1, 1 left under - same

WM, MP, DL

Today, Thursday:

walk

WM: 24 kg x 3L/R, rest a little, x 2L/R - trying to increase volume of these

MP: 24 kg x 1, 2, rest, 1, 2

DL: 295, conventional

x 2 light touch-n-go, double over
x 2 light touch-n-go, double over

x 2 light touch-n-go, double over

SW

Today, Wednesday

cut half the lawn (after cutting the first half yesterday)

walk

SW: 24 kg x 10's on the :55, 14 sets = 140 reps, little "bone bruise" on left index finger, section just above palm, maybe related to missing padding on lawn mower handle.

WM, MP, DDD #28

Today, Tuesday

walk

WM: 24 kg x 3L/R - 3 wasn't so tiring today, this is good!

MP: 22 kg x 6L/R

DL: DDD Day #28, 82 %, calls for 312, we'll use 320

275 x 1, double over

295 x 1, double over

320 x 1 right under, stand up, reset
320 x 1 left under

walk away for a minute or two

320 x 1 right under, stand up, reset
320 x 1 left under

I could do more, but this is 6 lifts, 4 of them at 320 and I feel great, and a little tired when thinking about getting tight for another, so I'll stop here.  I'm thinking about 295 for a little more volume on Thursday - we'll see.

WM, 1APU, DDD #27

Saturday - busy day, short walk

Sunday - 3 mi walk

Today, Monday

short walk

WM: 24 kg x 2L/R - need to keep increasing the volume of these.  They really address my right shoulder issues. Maybe tomorrow, 20 kg for more reps.  Would love to go heavier but health first - need to do more reps, and 2-3 is all I've got in a single set @ 24 kg.  Could do a second set @ 24 kg but like just one warmup set of these.

1APU: 10", 2L/R, 2L/R, 2L/R, 1L/R - focused on keeping left elbow close, really helped

DL: went with 275 today - didn't sleep well, and "potentiation" has worked for me in the past, with an easy day before a harder on.

x 1, 1 double over
x 1, 1 right under
x 1, 1 left under

all singles on short rests w/ standup reset between or ~1 min rest

Tomorrow, 315

SW, DL

Today, Friday

While training a student

SW: 28 kg x 10's on the :60, 6 total sets = 60 reps

walk

DL:

275 x 4 touch-n-go double over

300 x 1, 1 -  right under, stand up and quick reset between (2-1/2 lb. plates, sorry)

315 x 1, 1, left under, same

WM, MP, DL

Today, Thursday

two short walks plus driving between

Knees not happy all day after GU yesterday

WM: 24 kg x 3L/R

MP: 22 kg x 5L/R

DL:
Straddle 225 - left in back x 2 touch-n-go, left in front x 2 touch-n-go

Conventional

285 x 1 double over
305 x 1 double over

285 x 1 right under
305 x 1 right under

285 x 1 left under
305 x 1 left under

SW, GU

Today, Wednesday - no DL

SW: 24 kg x 10's on the :55, 12 sets, 120 total reps

later

GU: did a full getup each side w/ 10 kg then w/ 14 kg.  Knees not happy, especially right.

WM, 1APU, DL

Today, Tuesday:

walk

WM: 24 kg x 2L/R

1APU: adding some 10" today: 1L/R, 2L/R, then 12" x 4L/R - good to mix these, I think.

DL: all conventional - 7 reps today

275 x 1 double over
295 x 1 double over
275 x 1 right under
295 x 1 right under
275 x 1 left under
295 x 1 left under

All above in just the time it took to switch the weight, then a short (1-min?) rest, then

315 x 1 left under

WM, MP, DL

Today, Monday

walk 1.7 miles to tune a piano, walk home again

later:

WM: 24 kg x 3L/R, x 1L/R

MP:
24 kg x 2L/R, superset bw + 16 kg on left foot x 2
24 kg x 2L/R, superset bw + 16 kg on right foot x 2

DL: 275 today, conventional

x 1, 1, 1 - that's going to be enough for today, running out of time and feeling the need for variety from the usual on this DDD program as I go through it for the 2nd time.

SW, 1APU, DL

Today, Sunday

Splits work - a little

SW: 24 kg x 10's on the :30, only 4 sets - this is too short an amount of rest, total 40 reps

1APU: 12", 5L/R - best performance to date

DL: all conventional, all double over today

275 x 1

295 x 1, 1, 1 - quick drop and reset at bottom between

295 x 1, 1 - quick drop and reset at bottom between

295 x 1 - focus on better push, lower hips at start and therefore less lower back

WM, StC, SN, DL, PU

Today, Saturday

WM: 24 kg x 2L/R

StC + Front Lever x 3, video of 2nd and 3rd

http://www.youtube.com/watch?v=JqMS8WrEfas

http://www.youtube.com/watch?v=i5k_sCMvixQ


SN: 16 kg x 10L/R in about 1:05.

DL: 295 today, conventional

x 2 light touch-n-go double over
x 2 light touch-n-go right under
x 2 light touch-n-go left under

295 was _easy_

Edit - couple of hours later, did 1 set of 3 pullups w/ 16 kg on right foot.

WM, SW

Today, Friday

BnP: lots of practice w/ bw-only, 4 kg, 6 kg

WM: 24 kg x 2L/R - first time for 24 kg, used jerk to put overhead instead of pushpress, and lowered under control.  Didn't feel a lot different than 20 kg did

SW:
24 kg x 10's on the :50, lf, 80 reps - use new "rep fitness" bell, feels good

No more lifting - tired and hungry.

DDD #21 - 90% x 2 singles

Today, Thursday

short walk

break

short walk

WM: bw only

DL: all conventional, DDD Day #21, 90% which is 345 lbs., plan is 4 singles.

singles @ 225, 275, 315 - all double over

345 x 1 right under - slow but kept moving
345 x 1 left under - same, but jammed left wrist a little putting the bar down quickly

In neither rep did I pull the bar into my body, just took it straight up.
Will now try pulling it in actively and keeping more weight on my heels.

Planned two more singles but first one failed - just too tired, and the strategy of pulling in didn't work because I stopped think about pushing the ground away.

So, 5 deadlift singles today, was hoping for more reps @ 345 but that's life. Need to play with pulling in at lighter weights, will try that tomorrow.

Overall, tired today, and was nervous going into this session, but nothing hurts, nothing broke, and I feel like I could do plenty of reps with a lighter weight right now if I wanted to, so I think we can call this according to the plan, and I'm looking forward to tomorrow.

WM, SW, MP+PU

Today, Wednesday

Some floor stretching

WM: 20 kg x 3L/R

SW: 24 kg x 10's, lf, on the :50 - 8 sets today, total 80 reps.  Form improving, focus is on throwing the bell across the room, locking out completely, and sitting back deeply into the hinge.

MP + PU:
superset 24 kg MP with PU @ bw + 12 kg (on a belt today)

24 x 3, PU @ 12 kg x 3
24 x 3, PU @ 12 kg x 3

and that will do for today - feeling pretty logy today, and have a big DL day tomorrow so we'll keep the main goal in sight and save our strength for tomorrow.