Tuesday, June 26 - off, just walk
Wednesday, June 27 - off, just walk but also Buteyko walk and jog at end.
Today, Thursday, June 28
32 kg: 1h swing x 6 reps x 6 sets, no timer, lf
Saturday, June 30, 2018
Thursday, June 28, 2018
Post Meet: PU
Monday, June 25
two days post-meet, in PA:
walk
some L-sit PUs
later in the day, same: walk more, more L-sit PUs
two days post-meet, in PA:
walk
some L-sit PUs
later in the day, same: walk more, more L-sit PUs
Meet Report: DL 162.5 kg @ 65.3 kg
Saturday, June 23
USAPL NJ State Championship for 2018, in Somerset, NJ
BP: 60, 70, 80 kg
DL:
warmup was 225 x 2 over, x 1 r/u, x 1 l/u
147.5 kg
162.5 kg
no third attempt
http://www.youtube.com/watch?
USAPL NJ State Championship for 2018, in Somerset, NJ
BP: 60, 70, 80 kg
DL:
warmup was 225 x 2 over, x 1 r/u, x 1 l/u
147.5 kg
162.5 kg
no third attempt
http://www.youtube.com/watch?
BP, DL
Wednesday:
walk
BP: 145 x 5 - no warmup needed, might do the meet BP w/o a warmup
DL:
236 x 4 double over
291 (remove little plates, 225 + 15 kg each side = + 66 lbs.) x 2 r/u, x 2 l/u
324 (+ 7.5 kg each side = 33 lbs.) x 1 r/u - not speedy, but not a death march, either.
walk
BP: 145 x 5 - no warmup needed, might do the meet BP w/o a warmup
DL:
236 x 4 double over
291 (remove little plates, 225 + 15 kg each side = + 66 lbs.) x 2 r/u, x 2 l/u
324 (+ 7.5 kg each side = 33 lbs.) x 1 r/u - not speedy, but not a death march, either.
Tuesday, June 19, 2018
1-Leg DL, 1-Arm PU
Today, Tuesday
walk
1-leg DL: 20 kg x 2 x slow, controlled singles, 2 each side, lf. Must always remember to screw foot into ground and lengthen shoulders - these things add significant, important stability.
1APU: 10" box, lf, just 1 each side.
Feeling better rested than yesterday, hope to have some good pulls tomorrow and then a couple of easy/off days before the meet
walk
1-leg DL: 20 kg x 2 x slow, controlled singles, 2 each side, lf. Must always remember to screw foot into ground and lengthen shoulders - these things add significant, important stability.
1APU: 10" box, lf, just 1 each side.
Feeling better rested than yesterday, hope to have some good pulls tomorrow and then a couple of easy/off days before the meet
GU, BP, DL
Monday:
a bit of stretching
GU: 12 kg x 3 alternating singles, lf. Did some extra up to the elbow before finishing 3rd rep both sides
BP: 140 x 3, 165 x 1
DL: 235 x 2, 3 - felt weak and hurried
a bit of stretching
GU: 12 kg x 3 alternating singles, lf. Did some extra up to the elbow before finishing 3rd rep both sides
BP: 140 x 3, 165 x 1
DL: 235 x 2, 3 - felt weak and hurried
Monday, June 18, 2018
BP, DL
Friday, just walk
Today, Saturday, starting at 4:30 PM
BP: 140 x 2, 160 x 2
DL: competition costume (but glasses, not cl)
225 x 2 double over, paused tng
291 (+30 kg) (about 132.5 kg) x 2 r/u paused tng
324 (+15 kg) (about 147.5 kg) x 1 l/u
353 (-5 kg, + 40 lb) (about 160 kg) x 1 - left leg shaky but good lift
Feeling a little rusty after only lifting Monday last week, will do some more this week in advance of the meet
Today, Saturday, starting at 4:30 PM
BP: 140 x 2, 160 x 2
DL: competition costume (but glasses, not cl)
225 x 2 double over, paused tng
291 (+30 kg) (about 132.5 kg) x 2 r/u paused tng
324 (+15 kg) (about 147.5 kg) x 1 l/u
353 (-5 kg, + 40 lb) (about 160 kg) x 1 - left leg shaky but good lift
Feeling a little rusty after only lifting Monday last week, will do some more this week in advance of the meet
Saturday, June 16, 2018
GU, WM, MP
Yesterday, Wednesday - walk, nothing else
Today, Thursday
walk
a few bw windmills
GU:
12 kg x 1L/R
12 kg x3L, 3R to the elbow
I guess it's 12 kg day
SN + WM:
12 kg x 4 SN L, windmill x 2 at top of last rep, x 4 SN R, windmill x 2at the top of last rep
NB: too much lumbar rotation on right side WM, didn't feel great
Repeat windmill x 2, lf - better on right side - not perfect, but better. Need to keep doing these weighted - finding proprioceptive vertical and keeping it isn't good on right side, and would fail with a heavier weight, so 12 kg it will be for a while.
MP: 55 lbs. x 10, 12 - will go to more weight next time. Groove improving, strength improving.
Today, Thursday
walk
a few bw windmills
GU:
12 kg x 1L/R
12 kg x3L, 3R to the elbow
I guess it's 12 kg day
SN + WM:
12 kg x 4 SN L, windmill x 2 at top of last rep, x 4 SN R, windmill x 2at the top of last rep
NB: too much lumbar rotation on right side WM, didn't feel great
Repeat windmill x 2, lf - better on right side - not perfect, but better. Need to keep doing these weighted - finding proprioceptive vertical and keeping it isn't good on right side, and would fail with a heavier weight, so 12 kg it will be for a while.
MP: 55 lbs. x 10, 12 - will go to more weight next time. Groove improving, strength improving.
Tuesday, June 12, 2018
BP, DL, WHEEL
Today, Tuesday
walk
bw windmills x 1L/R, 1L/R
walk again
break
BP: new ladder on the 6:00 or so
140 x 1-2-3
140 x 2-4
140 x 5
140 x 3, 3 - had planned 3-4, probably didn't wait long enough after first rung, calling it a day. 23 total reps, 1 shy of 4 x 1-2-3
Plan to DL later
Later
DL:
225 x 5 double overhand, paused tng
291 (added a 15 kg on each side) x 3 r/u, paused tng
302 (added a 2.5 kg each side) x 3 l/u, paused tng - very slow and controlled
311 (took off 2.5 kg, added 10 lb. each side) x 3 l/u, paused tng, again very slow and controlled - made me nervous to think about this set, but remembered it's not hard for me, and it went very well.
Picked my weights inspired by Surovetsky's volume day in PTTP for where I am pre-meet.
WHEEL: standing, 4th step x 2 - second rep pretty flat and close to the board, but could feel ab cramps starting at the beginning of both reps. They didn't kick in because the movement stretches the abs. That's nice, but just one set today.
-S-
walk
bw windmills x 1L/R, 1L/R
walk again
break
BP: new ladder on the 6:00 or so
140 x 1-2-3
140 x 2-4
140 x 5
140 x 3, 3 - had planned 3-4, probably didn't wait long enough after first rung, calling it a day. 23 total reps, 1 shy of 4 x 1-2-3
Plan to DL later
Later
DL:
225 x 5 double overhand, paused tng
291 (added a 15 kg on each side) x 3 r/u, paused tng
302 (added a 2.5 kg each side) x 3 l/u, paused tng - very slow and controlled
311 (took off 2.5 kg, added 10 lb. each side) x 3 l/u, paused tng, again very slow and controlled - made me nervous to think about this set, but remembered it's not hard for me, and it went very well.
Picked my weights inspired by Surovetsky's volume day in PTTP for where I am pre-meet.
WHEEL: standing, 4th step x 2 - second rep pretty flat and close to the board, but could feel ab cramps starting at the beginning of both reps. They didn't kick in because the movement stretches the abs. That's nice, but just one set today.
-S-
Monday, June 11, 2018
GU, MP
Yesterday, Sunday, off - just a breathing walk and jog
Today, Monday
walk twice
GU: 10 kg x 2L, 2R, 1L, 1R - I feel like doing multiple reps on each side is a nice way to own a weight before moving up.
Barbell MP: 55 x 8, 8, 8 - finding left lat, able to get it involved on the way up but lose it on the way down.
Barbie weights on both these lifts, but they're both what I need. Need better body position in lockout of barbell MP, feel like lower back is extending too much - not for this weight, but need to fix this now in order to be able to handle heavier weights. Triceps and shoulders pretty fried after getups then these without much rest between.
Today, Monday
walk twice
GU: 10 kg x 2L, 2R, 1L, 1R - I feel like doing multiple reps on each side is a nice way to own a weight before moving up.
Barbell MP: 55 x 8, 8, 8 - finding left lat, able to get it involved on the way up but lose it on the way down.
Barbie weights on both these lifts, but they're both what I need. Need better body position in lockout of barbell MP, feel like lower back is extending too much - not for this weight, but need to fix this now in order to be able to handle heavier weights. Triceps and shoulders pretty fried after getups then these without much rest between.
Saturday, June 9, 2018
GU
Today, Saturday, will play piano for 5 hours, and a bit tired from yesterday, so nothing difficult.
walk
GU: alternating singles, lf, at 8 kg, 10 kg, and 12 kg. Good, at least I did 3 each side, up from the 2 I've been doing most days I do these. NB: still a big fear factor about pain in the downside shoulder and upper back but, so far, so good. No pain, but nonetheless hard to commit fully to that first step.
walk
GU: alternating singles, lf, at 8 kg, 10 kg, and 12 kg. Good, at least I did 3 each side, up from the 2 I've been doing most days I do these. NB: still a big fear factor about pain in the downside shoulder and upper back but, so far, so good. No pain, but nonetheless hard to commit fully to that first step.
Friday, June 8, 2018
GU, BP, DL
Yesterday, Thursday, not much - some bw windmills while on a walk
Today, Friday
GU: 10 kg x 2 each way, lf
long break
Very short on time, so
BP: 140 x 3, 160 x 2 - 2nd rep slow and barely legal, might have lowered a bit along the way
long break
DL
225 x 3 double over, paused tng
225 x 2 double over, paused tng
275 x 2 r/u, paused tng
315 x 2 l/u, paused tng
345 x 2 singles w/ reset at bottom, thought about a 3rd, decided to stand up and reset, but obviously didn't reset enough - left pec cramped as I started off the ground so I abandoned the lift. Had been hoping for 3, but encouraging that the first 2 weren't all that difficult.
http://www.youtube.com/watch?
Today, Friday
GU: 10 kg x 2 each way, lf
long break
Very short on time, so
BP: 140 x 3, 160 x 2 - 2nd rep slow and barely legal, might have lowered a bit along the way
long break
DL
225 x 3 double over, paused tng
225 x 2 double over, paused tng
275 x 2 r/u, paused tng
315 x 2 l/u, paused tng
345 x 2 singles w/ reset at bottom, thought about a 3rd, decided to stand up and reset, but obviously didn't reset enough - left pec cramped as I started off the ground so I abandoned the lift. Had been hoping for 3, but encouraging that the first 2 weren't all that difficult.
http://www.youtube.com/watch?
Wednesday, June 6, 2018
GU, MP, DL
walk
GU: 10 kg x 1L/R - enough, felt fine but want strength for other things. Using abs more/better
walk again
MP a la 033
00:00 - 16 kg x 4L
00:30 - 16 kg x 4R
01:00 - 18 kg x 3L
01:30 - 18 kg x 3R
03:00 - 20 kg x 2L
03:30 - 20kg x 2R
04:00 - 16kg x 4L
04:30 - 16 kg x 4R
06:00 - 18 kg x 3L
06:30 - 18 kg x 3R
07:00 - 20 kg x 2L
07:30 - 20 kg x 2R
09:00 - repeat above but right side first on everything, last set at 16:30
Total = 16 kg x 16 each way (256 kg), 18 kg x 12 each way (216 kg) , 20 kg x 8 each way (160 kg)
632 kg / 36 reps each way = 17.6 average weight, about 63%
Assuming a 28 kg 1RM:
57% x 16 reps, 64% x 12 reps, 71% x 8 reps
Will DL later
GU: 10 kg x 1L/R - enough, felt fine but want strength for other things. Using abs more/better
walk again
MP a la 033
00:00 - 16 kg x 4L
00:30 - 16 kg x 4R
01:00 - 18 kg x 3L
01:30 - 18 kg x 3R
03:00 - 20 kg x 2L
03:30 - 20kg x 2R
04:00 - 16kg x 4L
04:30 - 16 kg x 4R
06:00 - 18 kg x 3L
06:30 - 18 kg x 3R
07:00 - 20 kg x 2L
07:30 - 20 kg x 2R
09:00 - repeat above but right side first on everything, last set at 16:30
Total = 16 kg x 16 each way (256 kg), 18 kg x 12 each way (216 kg) , 20 kg x 8 each way (160 kg)
632 kg / 36 reps each way = 17.6 average weight, about 63%
Assuming a 28 kg 1RM:
57% x 16 reps, 64% x 12 reps, 71% x 8 reps
Will DL later
Tuesday, June 5, 2018
Archer PU
Today, Tuesday:
walk
bw windmills x 3, lf
Archer PU, 2 each way. 2nd set w/ straight legs (l-sit)
http://www.youtube.com/watch?
walk
bw windmills x 3, lf
Archer PU, 2 each way. 2nd set w/ straight legs (l-sit)
http://www.youtube.com/watch?
Monday, June 4, 2018
PU, MP, BP, DL
Monday, today
walk, including bw windmill x 5, lf
PU: gooseneck, because we were talking about it on the forum. Got one, but switched to standard grip after my neck touched the bar - ouch
MP: bar, empty, x 10, 55 lb. x 10. Shoulders good/OK, no pain, no binding, nothing weird, continue to grip hard with pinkies and externally rotate, special focus on long right collar bone and space in that shoulder.
SN: 033, 16 kg SN, lf:
00:00, 2L, explosive up, normal lower
00:30, 2R, explosive up, normal lower
01:00, 3L, explosive up, pull down, left shoulder not happy with negative
01:30, 3R, explosive up, pull down, good - but stopping here
BP:
140 lbs. x 1-2, 1-2, 3 - medium day
break
DL:
245 x 3, competition grip l/u - 2 tng, 1 after a reset at the bottom, didn't feel particular good. Focus on left lat. Not used to DL on Mondays any more, tired from my always-busy Sunday. These felt "fast" but not tight. Tried to setup at the top, but it didn't work well.
245 x 3, double over. Focus on pushing to start, much better - missed that in previous set. Setup at the top again, better this time.
245 x 5 l/u again - solid set, did a reset at the bottom for each, just one breath.
11 total reps today, not much, but it feels like a recovery session. More on Wednesday, heavy on Friday.
walk, including bw windmill x 5, lf
PU: gooseneck, because we were talking about it on the forum. Got one, but switched to standard grip after my neck touched the bar - ouch
MP: bar, empty, x 10, 55 lb. x 10. Shoulders good/OK, no pain, no binding, nothing weird, continue to grip hard with pinkies and externally rotate, special focus on long right collar bone and space in that shoulder.
SN: 033, 16 kg SN, lf:
00:00, 2L, explosive up, normal lower
00:30, 2R, explosive up, normal lower
01:00, 3L, explosive up, pull down, left shoulder not happy with negative
01:30, 3R, explosive up, pull down, good - but stopping here
BP:
140 lbs. x 1-2, 1-2, 3 - medium day
break
DL:
245 x 3, competition grip l/u - 2 tng, 1 after a reset at the bottom, didn't feel particular good. Focus on left lat. Not used to DL on Mondays any more, tired from my always-busy Sunday. These felt "fast" but not tight. Tried to setup at the top, but it didn't work well.
245 x 3, double over. Focus on pushing to start, much better - missed that in previous set. Setup at the top again, better this time.
245 x 5 l/u again - solid set, did a reset at the bottom for each, just one breath.
11 total reps today, not much, but it feels like a recovery session. More on Wednesday, heavy on Friday.
Saturday, June 2, 2018
BP, DL
Yesterday, Friday, off, just played around, did a skin the cat
Today, Saturday, lifting late PM to simulate meet environment
walk
BP: - a go with 80% 1RM and the Rite of Passage
140 lbs. x 1-2-3
rest
140 lbs. x 1-2-3
Today, Saturday, lifting late PM to simulate meet environment
walk
BP: - a go with 80% 1RM and the Rite of Passage
140 lbs. x 1-2-3
rest
140 lbs. x 1-2-3
rest
140 lbs. x 1-2-3 - our first heavy day
BP plan for the week: Tue = 140 lbs. x 1-2 x 3 ladders, Thu = same weight x 3 singles
DL: starting 5:40 PM
225 x 5, double over, paused tng
285 x 3, r/u, paused tng
335 x 4 singles, l/u - reset at bottom for first 3, stood up and took a few breaths but stayed at the bar before the 4th rep. Left side again trailing off the floor, so need to work on that with lighter weights during the coming week.
BP plan for the week: Tue = 140 lbs. x 1-2 x 3 ladders, Thu = same weight x 3 singles
DL: starting 5:40 PM
225 x 5, double over, paused tng
285 x 3, r/u, paused tng
335 x 4 singles, l/u - reset at bottom for first 3, stood up and took a few breaths but stayed at the bar before the 4th rep. Left side again trailing off the floor, so need to work on that with lighter weights during the coming week.
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