GS, SW, GU, MP/PU, DL

After a good lifting week, an interesting weekend.  Big meal Friday night, big meal Saturday lunch, big meal Sunday dinner.  Lots of driving, too.

Saturday morning, did monkey bar swings

http://www.youtube.com/watch?v=LGLwg1_JnwQ

https://youtu.be/q6oK0y0W1YA

Was nervous about doing these and injuring a shoulder, but took my time, and got it done - slowly, cautiously, but did it.

Was sore Sunday morning but no shoulder joint issues, just sore upper back muscles from doing a new thing (well, a thing I hadn't done in a few decades).

Today, Monday

AM:

What I've taken to calling my GS (goblet squat) session is really just any variety of squat-like thing, it seem:

Cossack sequence ending w/ bw-only windmill x 3 on each side

GS x 1 @ 16 kg w/ 5 curls

FSQ: 2 x 24 kg, x 1, 2 x 20 kg x 1.  Thought about doing some repetition cleans or doing C & FSQ, but felt like this was enough for today.

GS: 24 kg x 5

SW:
24 kg x 10's OTM x total 60, lf

GU: a few each bw, 4 kg, 8 kg.  8 kg not great.

Need to do cossack sequence more - last section, where we're stretching the outside of the hip, is excellent work for my right shoulder when it's supporting.

PM Plan: MP/PU and DL

PM:

MP: 20 kg x 1, 2 + 16 kg x 3, 4, lf, superset archer PU x 2 each way, lf, and then a partial FL hold
rest
MP: 20 kg x 1, 2, + 18 kg x 3, rf, superset archer PU x 2 each way, rf
rest
MP: 18 kg x 1, 2, 3 lf, no PU (forgot ...)
rest
MP: 18 kg x 1, 2 (cl before both), 3 (just MP), rf, no superset - getting tired, still have to DL

DL:

Learned that USAPL bar is much less bendy than an Okie DL bar, so switched to

Texas Power Bar:

225 x 4 double over, paused tng
255 x 5 l/u, paused tng - OMG, easy
305 x 3 l/u, paused tng - solid
305 x 3 r/u, paused tng - bit of a grind but did it.