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.