Tuesday, February 28, 2017

SW/SN, PU, 1APU ladder, DL

Today, Tuesday

Short walk

light BnP to start, 12 kg, 1 each side

2h x 44 kg x 5
1h x 32 kg x 5L
1h x 32 kg x 5R

PU: 2, BB style (wide grip, legs crossed, attempting chest to bar)

20 kg x 5L
20 kg x 5R

2h x 44 kg x 5, 5, 5, 5 - looking for best form, total 35 swings and 10 snatches today

1APU: on bench (18"), ladder 1-2-3-4

DB BP: 35's, just playing around w/ relaxing at the bottom.

PU: 2 BB style again, closest I've gotten to the bar yet, but lumbar very tight at the end.

DL: all 275, all conventional
x 1 overhand
x 2 overhand light t-n-g
x 2 r/u light t-n-g
x 2 l/u light t-n-g - 7 reps total today

Monday, February 27, 2017


Today, Monday

SW: 44 kg x 2h x 8, 10 - just do to a few today

1APU: on bench (18"): 2L/R, 2L/R, 3L/R, 3L/R, 3L/R - first time for this many reps in 1 session, also noticing weight starting to come off the other foot, which is good.  13 reps in 5 sets

MP: 18 kg x 5, 5 - really trying to stay stacked tightly under the weight, felt like I succeeded.  Would like to own 18 kg x 5, 5 before moving up to 20 kg.

DL: 275 x 1 r/u, x 2 t-n-g l/u, x 2 t-n-g r/u


Yesterday, Saturday - off, just took a nap and walked

Today, Sunday, after church

SW: 44 kg x 2h x 7, 7, 5, 10, 5, 5 all on long, untimed rests - total 39 swings, focus on practicing technique and not conditioning.  Interestingly, did these in dress clothes and you have to sit deeper into your hinge to avoid getting tangled in the clothing - at least I did.

SW x 1h x various:

24 kg x 10's on the 1:15 x 4 sets, total 40

28 kg x 8's on the 1:15 x 4 sets, sub-total 32, total 72

32 kg x 6's on the 1:15 x 4 sets, sub-total 24, total 96

36 kg x 4's on the 1:00 x 4 sets, sub-total 16, total 112


18 kg x 15's in :35 on the 2:00, total 4 sets = 60 reps - tight lockout, throw the bell back, nose inhale for all sets, "kya" at lockout," and nasal both ways for all recovery.

For the day, 161 swings and 60 snatches

Walk, no more lifting.

Sunday, February 26, 2017


Today, Friday:


44 kg x 2h - didn't count, perhaps 10-15 while teaching, then an hour or so later:

20 kg x 1h x 10's OTM, lf, 4 sets, total 40
rest extra :30
24 kg x 1h x 8's OTM, lf, 4 sets, total 72
rest extra :30
28 kg x 1h x 6's OTM, lf, 4 sets, total 96 swings
rest extra :30


18 kg, 10L + 10R on the 1:30
rest 2-3 min
18 kg, 10L + 10R on the 1:30, total 40 snatches


1APU: on bench (18"), 1L/R, 1L/R, 4L/R

DB BP: 35's x 3, 3 - rest/exhale on most reps

long break

DL: 245 x 5 light touch-n-go, 265 x 4 light touch-n-go (grip was giving out), 265 x 2 r/u, x 2 l/u, both light t-n-g again

Thursday, February 23, 2017


Today, Thursday:

no walk

SW - 2h, OTM:
44 kg x 5
36 kg x 5

44 kg x 5
36 kg x 5

44 kg x 9
36 kg x 10 - total 39 swings

1APU: on bench (18"), 3L/R, short on time so moving on

MP: 18 kg x 5L/R - form improving, short on time so no second set

DL: 225 x 10 light t-n-g, felt great.

Wednesday, February 22, 2017


Yesterday, Tuesday - lots of walking, lots of driving.  Lower back still a little sore from controlled negative of 315 lb. DL, but managed to carry in a 44 kg bell from the car, something I wouldn't have been able to do 24 hours ago.

Today, Wednesday:

Lower back a little sore but ever better.

SW: On the 2 min today:

16 kg x 10L/10R, switch on the fly

20 kg x 20L
20 kg x 20R

60 swings for now, maybe more later, focus is sitting deeply into hinge.

1APU: on bench: 1L/R, 1L/R, 1L/R, 2L/R - remembering to focus on driving hard into heel

MP: 18 kg x 3L/R
PU: bb style x 2

MP: 18 kg x 5L/R - perhaps not as strict, but I still think good.  Focus on different form requires constant vigilance.
PU: bb style x 2 - better

Maybe this combo alternating w/ dumbbell BP and SN - we'll see

DL: lower back still sore, but feeling pretty good compared to 2 days ago, so 225 today, all singles, all quick drop.

225 x 1 double overhand, then 4 singles switching over/under grips each rep.  Felt great, and felt light

With Phil Scarito

Sat/Sun - off

Monday, w/ Phil Scarito, a great session.

2h swings w/ 44 kg - should use the deeper hinge, which I'm very capable of, and keep the good lockout in upper body.  Still could drive heels harder, IMHO.

MP: worked on light weights and staying really tight, w/ zero lumbar extension.  Did not do this on 20 kg, so went back to 16, got it, then to 18 kg, got it, then to 20 kg - tough but got it.

Worked on 1APU - good pointers from Phil about really pushing into my heels and spreading the load and, per Phil, will work on 2 leg version until on floor before switching to 1-leg version

Some dumbbell bench presses, discussed when to relax, positioning the dumbbells, etc.

SN: some weight (don't remember), worked on pulling the bell down to get a more explosive turnaround at the back.

DL: barbell DL up to 315, slight back tweak as I did a slow lowering of 315 lbs, which was stupid to try on my part, given that I was pretty tired already.  Discussed various positioning options at the start.

Great day, had a milkshake from Shake Shack afterwards to celebrate and re-carb

Friday, February 17, 2017


Today, Friday


16 kg x 8L, 8R, 8L, 8R OTM

20 kg x same on the 1:30 - total 64 reps.  Haven't done these in forever, just looking for a good hardstyle version.  Feels like a tonic to the shoulder and upper back.

1A1LPU: @ 20" - bench + 2" box: 1L/R, 1L/R, 2L/R

DL: 286 x 2 t-n-g, 1, 1, 1 - with my friend and student, John, watching, and demonstrating some variations in DL technique.

Thursday, February 16, 2017


Today, Thursday:

Need a variety day, I think.

StC and play with front lever on the rings for the first time.

BnP: 16 kg x 2R/L - not bent enough, but nice to use a slightly heavier-than-Barbie weight for a change

36 kg x 5's lf OTM: 30 total
32 kg x 6's OTM: + 36 = 66 total
28 kg x 7's OTM: + 42 = 108 total


GU: bw to hand x 1L/R, 16 kg to hand x 2 alternating singles

Wednesday, February 15, 2017


Today, Wed


played for a video audition so not much time to lift

SW: 32 x 6L/R, 6L/R

1A1LPU @ 22": 1L/R, rest, 4L/R - near limits, 2L/R

DL: 286 (kilo plates) x 5 single - quick drop on first 4, very controlled lower half of neg. on final rep

Tuesday, February 14, 2017


First post in a week, first exercise in a week.

Last Tuesday, felt great.

Last Wednesday, had a fever and had shows to play Wednesday through Saturday nights, so I decided it was time to walk down from my recent peaks rather than fall off.

Still not 100% today, but morning breathing walk, which had been poor, are halfway back to normal numbers, and I'm feeling on the mend.  I've also enjoyed eating a salad every night and not having any sweets, and just generally been feeling on the mend after Jamboree, so I decided to exercise today.

Today, Tuesday:

SW: 40 kg x 1h x 5's on the minute for 10 minutes, total 50 swings
straight into
36 kg x 1h x 5's on the minute for 8 minutes, total 90 swings
straight into
36 kg x 2h x 10, total 100 swings in 19:20

Very interesting to go heavier, with shorter sets, and with longer rests.

1A1LPU @ 22" (bench + 4" box): 1L/R, rest,  2L/R, rest, 3L/R - didn't expect to get a triple today

SN: 16 kg, 5L/R, slow pace w/ rest overhead

DL: conventional, double overhand

275 x 1, quick drop
275 x 1, 1, controlled lowering
302 (some kilo plates) x 1, 1, controlled lowering

Tuesday, February 7, 2017


SW: all sets today - one set, walk away for a few minutes before next

32 kg x 20 H2H

32 kg x 6L+6R

24 kg high pull x 5R+5L - I think I should do these more, good for shoulder mobility for me

24 kg 1h swing, 10L+10R

32kg 2h swing x 10 - 72 total, enough for today

1A1LPU - 3 singles on short rest, longer rest, 3 doubles on long rests, total 9, a PR at this height.  While this still takes focus, this height is requiring a less intense effort, and that's the goal so nice to see it happening.

PU: bw x 2, bodybuilder style - chest getting ever closer to the bar, not sure if my grip is wide enough because I can't get my grip any wider use the high bar I usually use - might be time to move this to the bar on the power rack.

DL: 275 x 3 singles on short rest, rest, 2 singles on little rest

Monday, February 6, 2017


Just breathing walks and stretches for Sat/Sun - lots of rehearsals

Today, Monday:

StC x 1, tried to keep pike position throughout, slow back around to L-sit

SW: 32 kg x 5's on the :45, rf - only 4 sets, feeling very tired from my weekend, this helped get my blood flowing.  20 total


SW: 32 kg: 7L, 7R, 5L, 5R, 5L, 7R, 7L, 5R, 48 here, 68 total for the day

Dear Abbies feel tired from swings, probably not ideal to swing before 1A1LPU

1A1LPU @ 22" (bench + 4" box): 1L/R, 1L/R, 2L/R - these are definitely getting better.

MP: 20 kg x 5L/R

DL: On new Okie DL bar (!): 275 x 2 touch-n-go, 275 x 2 singles w/ reset at the bottom

Enough for me and how tired I am overall.

Friday, February 3, 2017


Yesterday, Thursday: easy day, just some light bent presses for t-spine mobility

Today, Friday:


SW: 24 kg x 20L, 20R - total 40


GU: bw, the 16 kg to hand x 1L/R, 1L/R

1A1LPU @ 22": 3L/R, 1L/1R/1L/1R

C&P: 24 kg x 3L, 3R - left felt stronger today.

PU: bw + 16 kg, 3 reps, focus on control and not tweaking neck, didn't get quite as high but still plenty high enough.

DL: 5 singles @ 275.  Okie bar arrived but can't get it completely unwrapped in time to lift and teach, so we'll use it next time.


Wednesday, February 1, 2017



SW: 32 kg:

OTM: 8L, 9R, 9L, 8R, 13L, wait 1:30, 13R - total 60


1A1LPU @ 22":
2L/R, 2L/R, 2 alternating singles (1L/1R/1L/1R), 1L/R - 8 total each side, PR volume at this elevation, could have done more but am not going to be a pig about it.

PU: 2 bodybuiilder style.  Chest getting ever closer to the bar

C&P: 24 kg x 2 alternating singles, then phone rang

DL: 275 on Texas bar, 4 singles, last rep was awesome - straight up, no shins, back was tight and straighter than usual from beginning to end.