SN again

3-4 mi walk

SN felt so good yesterday, decided to do them again today, but in 8's w/ one hand OTM instead of 10's on the :30.

00:00 8L
01:00 8R

repeat OTM for 16 total sets, then at 16:00, 10L+10R w/ no break, HRmax up to 174

16 * 8 = 128 + 20 = 148 reps total

To finish, 1-arm contralateral DL w/ 32 kg bell, lf, 1 each way

SN

Today, Friday

walk

SN: 16 kg as follows:

00:00 - 10L in ~:25
00:30 - 10R same
rest :90 or until 2:30

Repeat above 5 times, total 100 snatches.

OHP, SQ

Today, Thursday, after yesterday off, just stretching

MP:
bar x 3, 5
plan called for 34 reps (equivalent of 1 x 1-2-3-4 and 4 x 1-2-3)
75 lb x 1-2-3-4-5, 30 min break, 1-2-3-4-5 (total 30), short rest, 1-2-3-4 (total 40), short rest, 2-3-1 = total 46, a big increase from 30 reps.  NB: 1st 75 lb. rep felt like absolute crap, able to fix it.
Next session, Saturday, will be 30 reps, then next week, 50 and 30, then 55 and 50

SQ later

FSQ:
75 x 2 - paused, exhale, breath or two
95 x 3 - paused, exhale, breath or two
115 x 4 - paused, exhale, just one breath

BSQ:
115 x 0 - felt completely fatigued from the rest of lifting today, and in particular, the paused, exhaled FSQ really fatigued my abs, plus my shoulders worked _great_ in the FSQ but now they feel oddly stretched and weak for the BSQ.  Perhaps the lesson is to keep FSQ and BSQ on separate days, or keep the FSQ to a minimum when warming up.  Couldn't rack the bar comfortably for the BSQ so decided discretion is the better part of valor and we'll leave these for another day.  But FSQ were really good, lots of dorsiflexion, and felt like I was coming straight up each time.

BP, DL

walk

BP: 140 x 3-4-5, 3-4-5, 3-4-3 - total, as planned 34 reps.  Stayed on bench the entire time, did the whole thing in about 20 minutes, lots of arch, legs/butt almost "asleep" by end, probably good to get up and stretch between ladders, but good news in that everything was tight, arch was good, was pushing hard with legs.

Back for DL later

MP, SQ

Today, Monday

KB MP: 16 kg x 3 lf

MP: bar x 5, 65 x 5, 75 x 6, 5, 5 - planned medium day, next time is 34 reps, time after that is 30 reps.

SQ:
75 x FSQ x 3
95 x FSQ x 8 - 1 slow, 7 bounced
115 x BSQ x 9 - bounced, gip 1" in from rings, x 10, bounced, grip centered
Since I was getting 10 reps, time to add more weight to the bar
135 x BSQ x 3 - OK, that's more weight, and I'm tired.  Still bounced although I didn't completely trust the bounce on the first rep.  Third rep was slow

BP, PU, DL

Took yesterday, Friday, off - was toasted from Thursday's lifting

Today, Saturday

BP: 140 lbs.

Plan called for 15 reps, normally 5 x (1-2). Instead, a single ladder of 4-5-6 - nice!  The temptation is to rush the schedule and/or add weight, but we'll stick to the plan.  Next session should be 34 reps.  Hypertrophy a fine goal in this cycle for me at my age and lack of muscle.  If we push anything next time, it'll be the rep count.

30 min-ish break

PU: Archer L-Sit w/ 4 lb. dumbbell, pointed toes.  lf x 2 each way, rf x 2 each way.

DL: 245 lbs.paused tng x 5, 5, 5, 5, 5

GU, OHP, SQ

Took off yesterday, Wednesday - just plain tired from the Sun/Mon trip and needed to catch up on sleep and take a break from exercise

Today, Thursday

breathing walk w/ jog at end

bw ring dip x 2, very deep, pause at bottom

GU: 12 kg x 3 alternating singles, lf - I hate these but I'm getting better at them.  Vertigo is an issue by the third rep, need to go slower between reps

OHP: 75 lbs x 1-2-3-4-6-4 (left tricep pretty fried) - 5 (near max set) - 5 - 30 reps in 8 sets, up from 27 reps in 9 sets last time.

Plan - next day is medium day, 15 reps total.  Following 2 sessions will be 34 and 30 reps, respectively.

SQ:
Front Franken - 75 lb x 3 bounced - almost choking myself
Front:, loose finger grip - 95 lb x 5 bounced - felt great
HBB - 115 x 8 bounced - easy until 6th rep, trying to "right the ship" and not let either side of bar tip down due to looseness in back, x 8 - 24 reps total, 2540 lbs. in 4 sets

BP, PU, DL

Took off Sunday and Monday - on the road

Today, Tuesday

BP: 140 lbs
1-2-3
1-2-3
1-2-3
6 - excellent
6 - and excellent again.  Total 30 reps

Next BP session should be 15 reps
Session after 34 reps so we'll start with a ladder to 4

PU: Archer x 2 extension each way, l-sit holding 4 lb. dumbbell, pointed toes.  interesting that left arm extended just didn't happen completely as I focused on pointed toes today.

DL: Sumo, 245, paused tng.  Last time, 17 reps in 5 sets
x 5, x 4 - grip tired, x 4, x 4 wider stance, which felt better for first reps and less good for last - 17 reps in 4 sets this time

OHP, HBBSQ

Today, Saturday

walk, including bw windmills

OHP: 75 lbs. x 1-2-3-4-5-4-3-2-3 = 27 reps in 9 sets.  Took a relatively wide grip for most, but a narrower one for the last set of 3 and those felt great.

HBBSQ:

75 lbs. x 4 - deep, paused and exhaled - narrow-ish grip
95 lbs. x 5 - deep, long pause but hold breath - near the rings, better practice for Inman, but right shoulder isn't happy.
115 lbs. x 5 - deep, a shorter but still distinct pause, still holding breath, right shoulder feels disconnected
115 lbs. x 8 - deep, bounced - really tried to setup right shoulder, felt more solid, if not perfect, and much better overall.

Two days ago, total 14 reps @ 135 lbs. = 1890 lbs in FSQ
Today, total 2270 lbs. in 22 reps, enough of a difference for our "volume" day and first BSQ in a some time.

BP, PU, DL

BP: 140 lbs x 4, 4, 4
Last BP was 2 x 2-3-4 + 1 x 1-2-3, totals 18 reps, equals 4 x 1-2-3, equals 24 reps, equals Heavy Day
Today, medium day would be 4 x 1-2, which is 12 reps, done as 4 reps x 3

Next week, 30 reps on Heavy, 15 on medium
Following weeks, 
34 reps on Heavy, 30 reps on medium
up by 4 to 50 reps on Heavy, 30 reps on medium

55 reps on Heavy, 50 reps on medium

up by 5 to 75 reps on Heavy and 50 reps on medium

Archer PU - L-sit w/ 4 lb. dumbbell, 3 each way

DL, still Sumo, trying 245 lbs

x 3 - left knee tracked weirdly

x 3 - turned feet out a little more, also kept bar closer but grip getting tired
x 3 - OK, grip still tired but the lift feels more familiar
x 5 - improving, letting the bar a little out in front again, and again feeling that in left knee
x 3 - alright, getting tired, enough

GU, OHP, FSQ

Today, Thursday

walk

GU: 14 kg, lf x 3 alternating singles each side, a recent PR.  Still struggling with elbows that hyper-extend, which hurts, but also have to not let elbow bend, either - tricky business.

OHP: 75 lbs. x 5, 5, 5 - oh, my, we are going to be on this weight for a while.

FSQ: Oly shoes, 135 x 4 - releasing grip as set went on, x 5 - 1st rep excellent, also releasing grip as set went on, x 5 - weight is shifting to hands a bit, need to try to fix that.  Also noticed I was rotating, tried to fix that, too.

DL

Ran out of time to deadlift yesterday, so today is deadlift day.

walk

DL: sumo, paused tng,

225 x 5, 5, 5, 5, 5 - 5 sets of 5, improving.  On 2-5 reps, don't touch right at shins but there is a little space, also feels OK to start with a little space.  Need more weight to see what's best.

BP, PU bar, PU rings

Today, Tuesday

breathing walk and run at end, hot today, didn't feel all that great

later

BP: 140 lbs x 2 x (2-3-4) and 1 x (1-2-3).  NB: 2 x (2-3-4) is the same reps, 18, as 3 x (1-2-3), so count this as 4 x (1-2-3) overall, but a little harder

PU: bar, bw-only, 8 w/ Adam's apple touching or above bar, paused top and bottom, full extension bottom.  Noticed right pinkie gets loose after 5 or so reps, so tightened it and that helped.

PU: archer l-sit, holding 3 lb. dumbbell between feet, lf, just one each side

GU, OHP, FSQ

Monday, July 9, 2018

walk

GU: 14 kg x 2 alternating singles, lf - ugh, need to do these more often

am going to give swings a bit of a rest as I'm already doing a lot, and will add Inman walking soon

OHP: 65 lbs. x 8, 8, 8 - slightly wider grip on final set, about middle of knurling, better on shoulders.  Major ab work for me in this on every rep.

FSQ:

95 x 5 - quick lower, brief pause, and up
115 x 5 - bounced but more controlled
135 x 5 - last rep a little slow

BP, PU, DL

Today, Thursday

Tired and sore from 3 days in a row of lifting plus the run yesterday, but got better as the day went.

Walk

BP: 145 lbs, 1-2-3 x 3 as below, stayed on bench in rack the entire time.
Ring fingers on rings, which is slightly wider - feel like I can get shoulders more involved and pull the bar apart better.

Probably should go back to using 140 for this next time but 145 was on bar so I used that.

Format was a new set on the :60, rest 2:00 before the next ladder

00:00 - rest and setup

01:00 - 1 rep
02:00 - 2 reps
03:00 - 3 reps

rest 2 min

05:00 - 1 rep
06:00 - 2 reps
07:00 - 3 reps

rest 2 min

09:00 - 1 rep
10:00 - 2 reps
11:00 - 3 reps - definitely last set, form not great, speed not great

PU: Archer, pointed toes, got past 90 degrees w/ my leg - good!!, went lf for 2 reps each side.

DL:

225 x 3, 5, 5 - sorting this out, last set was starting to move quickly, all reps w/ a quick reset at the bottom.

SW, GU, OHP, FSQ

breathing walk w/ run at end

SW: 32 kg, lf, x 8/8, 6/6, 8/8, 8/8 total 60 swings

GU: 14 kg lf 2 alternating singles, lf

OHP: 55 lbs. x 8, 8, 8, 65 lbs. x 5

FSQ: 

95 lbs. x 5

95 x 5 - bounced, sort of, the last 2

95 x 10 - bounced all of them, actually was out of breath by the end - was fast

115 x 5 - bounced

SN

Today, Tuesday

walk twice, some bw windmills

SN: 14 kg, lf, 10 reps x 6 sets, no clock.  Get whacked on right side but not on left, finally started to figure out the timing by the end of the last set.  Sit-back was on and off, but weight is so light.  Still, good for today, figuring out how to think about problematic right shoulder and making some progress on that score.

Easy Everything: SW, GU, OHP, FSQ, BP, Rings, DL

Sunday, off

Today, Monday, first real training day since meet 9 days ago.

SW: 32 kg x 7's, lf, 6 sets total (3 each way, 42 swings)

GU: 14 kg x 2 alternating singles lf

OHP: 55 lbs. x 8, 8, 8

FSQ: 95 lbs. x 2, 3 - these feel pretty foreign because I haven't done them in a long time, but the stretch is just _so_ good for my hands.

BP: 140 x 1, 2 - feels pretty foreign but I did these less than 10 days ago.

Rings:
Dips x 1 but practiced support position a few times, too.
Archer PU x 1 rf, x 1 lf, L-sit

DL: trying sumo today, put on high socks and DL slippers

225 x 2, 3, 4 - I slip on the slippers a bit.
225 x 5 - slightly closer foot placement - this is better.

SW, GU

Friday, off, just walk and some bw-windmills

Today, Saturday:

SW:  32 kg x 1h x 6, 6, 7, 7, 7, 7 - lf, no timer

GU: 12 kg x 1 each way, lf