Tuesday, January 31, 2017


Today, Tuesday

No walk - snowing

1A1LPU: lf, 1, 1, 2

C&P: 20 kg x 5


1A1LPU: lf, 2 - second rep right wasn't so good, shaky

PU: bw + 16 kg on left foot, 3 reps - trying to get used to these.  Would like to work on 1-arm bar hangs tomorrow since I've maybe figured out how to do it on my left side without spinning around.

DL: 275 on Texas Power Bar x 2, 2, light t-n-g

Monday, January 30, 2017


Walk - twice, a short one and to the grocery store

SW: 32 x 10L, 10R, 10L, 10R OTM - figured out, while just moving 32 kg bell, that how I grip it with my right thumb is what's been bothering my right thumb.  Switch to a focus on hooks of fingers - plenty strong enough, and no problems with the thumb.  Good to have found a solution to this problem.

1A1LPU: 1, 2, 1, 2 - first time for 6 in a single session at this elevation. Right side felt better than left today.

Sold Okie Bar and ordered a new one, so while waiting for the new one to get here:

DL: on Texas Power Bar, 225 x 1 - can feel bar is slightly thicker.  Still double overhand, conventional

PU: bw + 16 kg on right foot, 3 reps, all Adam's apple above the bar

DL: 275 x 1, 1, 1, 1 - controlled negative on all but first.

Friday, January 27, 2017



no walk today. :(

1A1LPU: 2L/R, 3L/R - set of 3 wasn't great on right but was solid on left  First triple @ 22" elevation

MP: 24 kg x 3L/R, 22.27 kg x 4L/R, 20 kg x 7L/R


265 x 1 standing on 35 lb. plates (about 1-1/2" elevation)

295 x 2, 2 on the floor (took off the 10's and put the 35's on the bar), touch-and-go with light touch.  Not really tight enough for the 2nd rep of the 2nd set but had a very good lockout on the 1st rep - there might be a connection there for me - I think I lose my preferred lumbar spine when I extend my t-spine at the lockout.  Not that it has to be this way - will continue to experiment.

295 x 1, focus on tightening glutes at lockout, which helps w/ lumbar positioning, then did a very slow negative.  This is pretty close to my limits of what I can rep with and do a slow negative, me thinks.

Thursday, January 26, 2017

Variety Day but some 1A1LPU and easy SW

Today, Thursday - easy day

StC, also play w/ front lever but didn't get very far

BnP - several w/ 8k and 10kg, just looking for good form, need to be sure to move into left hip.

1A1LPU - even on easy day, need to keep up with these: 2L/R, 1L/R - first double at this height, I think.

SW: 24 kg x 15L, 15R - no clock

Evil Wheel: Standing, 4th step, 2, 2.  Cue for better second set was to fire glutes and turn hips under

Wednesday, January 25, 2017


Today, Wednesday


StC on rings

PU x 2 - trying to get chest to bar, not getting it all the way there, but feeling like I'm better at these.

SW:  32 kg, 9's OTM, lf, 8 sets for 72 total.  Feeling like my left side swing is worse because I don't really move into my right hip well on that.  Maybe some 1-leg DL tomorrow

break, walk again

1A1LPU - L/R singles, shorter rests, 4 - much better than Monday

MP: 24 kg x 2, 2
C&P: 24 kg x 2 - this helps with tightness, will do more of these

DL: on 35" plates (about 1-1/2" high), 265, conventional, double overhand, focus on keeping upper back tight throughout lift.  2, 2, 2 - each double was with a very light touch-and-go at the bottom, and a very controlled negative after the second rep.  Nice!

Tuesday, January 24, 2017


Short walk

SW: 32 kg, 8's on the :45, total 32 reps

GU: bw x 1L/R to the elbow, 16 kg x 1 to tall kneeling, legs @ 90, x 2 more alternating singles to hand

StC on rings - 1, but a good one

1A1LPU: 1L/R, 1L/R

24 kg x 3L/R
22.27 kg x 4L/R
20 kg x 5L/R

DL: conventional, double overhand, standing on 35 lb. plates, 287 lbs., x 3 good singles w/ very slow, controlled negative

Monday, January 23, 2017


No lifting Saturday or Sunday

Today, Monday

A few goblet squats @ 24 kg, 32 kg

SW: 32 kg x 11's OTM, 8 sets so 88 reps total.  Form lacking a solid plank at the top.

1A1LPU @ 22" - singles, 4 each side, failed 5th rep left, decided not to try right.  Lost focus on abs today, maybe because they were tired from my longest 32 kg session of swings to date and not much rest after swings before these today

That'll do for today - left arm is definitely tired - it's shaking - and I am tired.  Tomorrow is another day.

Saturday, January 21, 2017


Today, Friday

StC on rings x 1, 1 - goes against my rule about working abs early in a workout, but feels good and we'll keep at this for a little while.  For first rep, let everything go slack and the bottom and then had to bend knees to come out of it.  Second rep, stayed tighter but still paused at the bottom, and gripped the rings hard to initiate coming out of it, and managed straight knees this time.

1A1LPU @ 22" (bench + 4" box)

MP: 24 kg x 2L/R, 2L/R - second set much better

DL: standing on 35" plates, conventional, double overhand

265 x 1, 1

287 x 1, 1

Thursday, January 19, 2017



L-hang on rings


32 x 10L
32 x 10R
48 x 2h
Rest 1 extra min, repeat above - total 60 swings

1A1LPU: 1L/R, short rest, 1L/R - only 2 singles today, but they were tighter

MP: 22.27 kg, 5L/R

And that's it for today - very tired from all the rehearsing and staying up later than usual writing arrangements.

Wednesday, January 18, 2017


Today, Wednesday

Walk - ah, nice.  Home w/ about 20 kg of groceries

Shoulder dislocates w/ rope

SW: 28 kg x 15's, lf, on the 1:15, total 60 reps

bw x 1R/L to elbow
16 kg x 2 alternating singles to hand
16 kg x 3L/R to elbow - best 16 kg day so far, back is feeling fine

A couple of skin-the-cats on the rings

Missed my usual, albeit small, breakfast, feeling kind of tired, so that will be enough for today

Tuesday, January 17, 2017


Today, Tuesday:

Only a short walk

SW: 32 kg x 1h OTM, lf, total 60 - finding my grip is slightly twisted on the right, fixed it but it feels really weird.  Left hand ring and pinkie fingers are definitely much stronger than right.  I think this was the source of the discomfort in my right thumb

1A1LPU: 1L/R, rest :30, 1L/R, rest longer, 1L/R - same volume as yesterday, less rest, better form.

DL: 265, all conventional, slow neg, all OTM-ish
x 1
stand on pair of 35 lb plates
x 4 more singles

About 40 minutes from start to finish

Monday, January 16, 2017


Sat/Sun - off, very busy, some splits during Sat long rehearsal

Monday, today:

Shoulder dislocates with a rope

BnP: 8 kg, alternating singles, lf - 3-4 each way.  Actually a little better, and right side (usually the worse of the two) seemed the better side today.  Somewhere around 10-12 kg is where that funny tendon in my right shoulder comes into play - we'll try 10 kg tomorrow.

SW: OTM today

48 kg x 2h x 9
28 kg x L x 15
28 kg x R x 15
32 kg x L x 10
32 kg x R x 10 = 59 swings

rest a few minutes

48 kg x 2h x 13 = 72 swings for the day

1A1LPU - bench + 4" apple box x 1L/R, rest, 1L/R, rest, 1L/R - last were best

MP: 22.27 kg x 4L/R

DL: 287 x 1, 1; 275 x 1

Friday, January 13, 2017


No walk

SW: on the :45:

48 kg x 2h x 5
32 kg x 1h x 7L
32 kg x 1h x 7R
48 kg x 2h x 5 (repeat above but 8's instead of 7's for 1h swing)
32 kg x 1h x 8L
32 kg x 1h x 8R

Total 40 swings

A few hours later:

1A1LPU: after yesterday's PR lower box height, back to 26" and did 4L/4R, probably also a PR.

Thursday, January 12, 2017



Some shoulder dislocates with a rope, cossacks

SW: 48 kg x 2h, sets of 10 w/ about 5 min rest between, total 30 reps - feeling tired, that's enough of these and enough swings for today.

1A1LPU: 2L/R @ 26", 1L/R @ 22" - progress!!!  Part of what I'm learning how to do is set up, then shift weight forward to load the bearing arm, then do the movement down and up - seems to help.

DL: 265 x 1 quick down, 287 x 1, 1, very slow negative double over, shins right up against the bar, conventional

Wednesday, January 11, 2017




Today, with my 20-year-old and a friend of his in our basement gym:

FSQ: 24 kg x 2 bells x 5 reps by the book - paused, upright posture

1A1LPU @ 26" x 2L/R, 3L/R - 5 today, and they were pretty easy, too.

SW: 28 kg x 10's, lf, OTM for 40 total reps - tired from the above stuff and from life, this will do for today

Skin the cat on rings - 2 singles, getting better, got all the way around, straight knees throughout.

MP: 20 kg x 5L/R

HLR: 1, to demonstrate

DL: since we did abs already, going for something lighter today, so 245 x 5 singles.  Stood very close to the bar, sat back, and dragged bar up shins today.  Felt strong.

Tuesday, January 10, 2017


Today, Tuesday


Halo, a few w/ 16 kg

SW: 28 kg x 25L in :40, start on the 4:00, 25R in :40, done, total 50 reps.  This is a 1:5 work:rest ratio.  Longer sets yesterday and today to help with move to 32 kg in the future.

GU: all to hand today:

bw x 2R/L
14 kg x 2R/L
16 kg x 1R/L - nice, able to keep movement slow and controlled

22.27 kg x 3L/R

1A1LPU x 1L/R, 2L/R, 1L/R - getting used to these but still really need to concentrate on staying tight, especially glutes and belly

DL: 276 x 4 singles - playing with standing a little further away from the bar to get more bent knees and more legs into the lift.

Monday, January 9, 2017


Friday - don't remember
Saturday - all day rehearsal, some splits during breaks
Sunday - 2 hours training so some demonstrating but nothing else

Today, Monday:


On the 2:00, did

SW x 28 kg x 16L
SW x 28 kg x 16R
1A1LPU x 3L
1A1LPU x 3R
SW x 28 kg x 20L
SW x 28 kg x 20R - was a little dizzy to start last set so put the bell down, waited until 1:00, then was successful

Today 3 PU each side, total 72 swings

Thursday, January 5, 2017



SW: 28 kg x 10's, lf, OTM for 80 reps. Form is improving, rep count needs to stay here as we're nearing the red line, I feel, at 80 reps on this time schedule

GU: bw x 1R/L, 14 kg x 2R/L - felt good, crisp

1A1LPU: 2L/R, 2L/R - left shoulder feeling a little loose/weak today, maybe it's the getups first

MP: 20 kg, lf, 4 - again, left side a little loose/weak, so skipped final planned rep

DL: conventional, double overhand, 3 singles on about 1:00 rest.  Playing with foot position by adjusting at lockout then noticing where I am when I put the bar down - feet are closer together and more turned out than I think I need, so I will be trying more of that.  Did this for the 3rd rep and it felt strong.

Wednesday, January 4, 2017



3 mile walk

28 kg 1h swing x 20L, rest :90, 20R.  Each set took about :30

Skin-the-cat on the rings, a few times, ended with L-sit each time

1A1LPU @ 26": 2L/2R - getting easier/better

Tuesday, January 3, 2017



Short walk

Mobility movements w/ light weight:

WM: bw x 1L/R rf, 12 kg x 2L/2R, lf

10 kg x 3R/3L - good

12 kg x 1R/L - right side really stretched and/or irritated that tight tendon, so we'll stop there


25 lb bar x 15 - things start working themselves out at around rep 8

45 lb bar x 10 - both sets being careful not to hyperextend elbows

1A1LPU: 3L/3R

MP:20 kg, lf, 5

DL: 265 x 5 conventional light t-n-g, 265 x 1 with a more sat-back approach

Monday, January 2, 2017



Just what feels good today - entering a very busy time outside of lifting, will just go with the flow for the next 5-6 weeks.


WM: bw x 1L/R

bodybuilder style, 2 - chest doesn't touch but it's getting closer.
repeat - better still, used cross legs, seems to help.

1LDL: 20 kg x 3L, 3R - pretty solid

MP: 20 kg, 5L/R

1A1LPU: 2L, 2R

245 x 5 double overhand, conventional, light t-n-g

FSQ: 2 x 20 kg, 5 reps

Sunday, January 1, 2017

SW, PU, Pistol

Friday, yesterday, feeling very tired, also underweight, so took a nap and ate a lot

Today, Saturday:


40 kg x 2h: 10, 10 OTM - felt over the top in terms of effort, so took a break, but they were good swings, so probably just dialed the volume control a little too high

28 kg: x 1h: 15L, 15R on the :90, and again, a break, and again, felt good and explosive

40 kg x 2h: 10, 10 OTM - that will do for today, 70 swings


1A1L PU: 1L/R break, 2L/2R

Pistol @ 4k: 1L/R, break, 1L/R - enough of these - they were better today.  Left leg is learning from my analyzing what the right leg does well.