Thursday, August 31, 2017

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

Tuesday, August 29, 2017

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

Today, Friday


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

Monday, August 28, 2017

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.

Sunday, August 27, 2017

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.

Saturday, August 26, 2017



short run after breathing walk


(StC + FL) x 3

PU: archer

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

Friday, August 25, 2017

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.

Thursday, August 24, 2017

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

Wednesday, August 23, 2017

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

Today, Wednesday, planned off/easy day


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

Tuesday, August 22, 2017

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

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


265 x 2

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

Sunday, August 20, 2017

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.

Saturday, August 19, 2017

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 ...

Thursday, August 17, 2017

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

Saturday, August 12, 2017


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

Wednesday, August 9, 2017

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

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

Monday, August 7, 2017

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.

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

Friday, August 4, 2017

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

Tuesday, August 1, 2017

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


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.