Thursday, November 30, 2017

Rings, SW, BP


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

Wednesday, November 29, 2017



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.

Tuesday, November 28, 2017

Rings, BP, SW

Today, Tuesday

run at end of breathing walk

short walk

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.

Monday, November 27, 2017

Rings, SW, 1APU, Barbell stuff

No exercise yesterday, Sunday

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


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


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

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


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.

Thursday, November 23, 2017

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.

Wednesday, November 22, 2017

Walk, Rings, MP, SQ, OHP, DL

Today, Wednesday:

walk about 4 miles

Rings: StC + FL x 1, 1


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.

Tuesday, November 21, 2017

Rings, SW

Week 2 post-meet, Day 2

Tuesday, today - walk

Rings: StC + FL x 1

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.

Monday, November 20, 2017

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


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.

Friday, November 17, 2017

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.

Thursday, November 16, 2017

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

More variety.


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

Wednesday, November 15, 2017

Variety/Easy after Meet

2nd day after meet

Run after breathing 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


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

Tuesday, November 14, 2017

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


1APU @ 12" x 1L/R


StC + FL x 1

Archer PU: rf x 1, lf x 1

MP: 16 kg x 5L/R

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

Friday, November 10, 2017

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.

Monday, November 6, 2017

Easy DL @ meet minus 6 days

Today, Monday before the meet.

bw = 149.4 lbs. - good

breathing 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 ...


Friday, November 3, 2017


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


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: