Easy Qigong

With a student, some gigong kinds of things and some one-legged nominally "hard" style things, and talked about similarities and differences.

Pistol, DL, TBDL

Today, Thursday

walk

qigong, cossack sequence

Pistol: 10 kg, lf, about 5 alternating singles, a couple of extra pauses at rock bottom on left side w/o coming back up

DL: conventional, 265 x 3 double over, 295 x 2 double over but losing grip on left, x 2 again but couldn't stand up w/ 2nd rep because grip left gave out.

TBDL: 300 x 1, 315 x 1

GU, Rings

Yesterday, rehearsal in Philly, tired today, so just a little

walk

GU: lf, bw x 1, 10 kg x 2 alternating singles - on the front porch, on grey mats, first time, like it

Rings: StC x 1, Archer PU x lf x 1 rep w/ 2 alternating single extensions and while maintaining pointed-toe L-sit.  Also good

1APU, DL

Yesterday, Sunday, just a walk

Today, Monday

walk

1APU - tried them on the minute, lf, did 8, so 4 each side.  Definitely improving.  12" height.

DL - wearing knee socks and DL slippers today

Conventional: 245 x 1, 265 x 2, 2, 2, 285 x 2, all double overhand, paused tng

Sumo: 265 x 3 - PR weight for sumo, double overhand - good!

TBDL: 275 x 3, 300 x 3

Pistol

Today, Saturday

Breathing walk w/ jog at end

Pistol: 10 kg, lf, 3 alternating singles on a minute or so's rest.  Getting better.

Walk

Thought about 1A PU but will save until next time.

DL

MP: bar x 5, 75 x 2

FSQ: 75 x 1, 125 x 1, 175 x fail.  Have done this in AWA meet but not today.  Might need to descend a little more carefully.

BP: 140 x 2, 151 x 3

DL:
Conventional: 245 x 5 double over, paused tng
Sumo: 245 x 5 double over, brief pause

TBDL: 275 x 5 - slight reset after reps 2-5 because grip wasn't centered

MP, SQ

Today, Thursday

walk

qigong

MP: 18 kg bell x 5l/r

bar x 5, 65 x 4
75 x 5, 6

SQ:
FSQ 65 lb x 1, deep/paused, 95 lbs x 1 same, 135 x 5 bounced

SQ:
135 lb x 4
155 x 3, 3

Pistol, 1A PU, TBDL

Today, Wednesday

Short walk

Pistol: 10 kg.  mon did 3 each way, lf.  Today, 5 each way, lf, on angle away on porch

1APU: @12", lf, 3 alternating singles.  Bit of focus on  more weight on contralateral leg in prep for 1A1L PU.  4th rep, lf, 1A1L, barely got it, and didn't get it w/ right arm and left leg.

5th rep, 1A and 2 legs, lf - got it each way

Later:

TBDL - felt so good yesterday, decided to do it again today

275 lbs x 2, 2

GU, MP, TBDL

Have been taking some time off.  Feeling much better with some rest.

Yesterday, Monday - pistols w/ 10k, 1-arm pushups @ 12".  3 pistols each side, 2 PU each side

Today, Tuesday:

walk w/ breathing practice and jog

GU: 8 kg x 2 alternating singles, lf - have lost my good facility with these

MP: 16 kg x 8 l/r

TBDL: 225 x 2, 275 x 2, 2

MP, SQ

Yesterday, Thursday, just a short walk but a long day - drive to Philly and back for rehearsal

Today, Friday

MP: 65 lbs x 1 w/ 5-sec lockout, x 2 w/ 10-sec lockout on last rep

SQ:

FSQ 65 lbs x 1 paused, 95 lbs x 5 - 1st paused, rest bounced, 115 x 3 bounced

SQ:  115 x 3, 135 x 9 - stumbled a little coming up, could have done 10 but decided to play it safe, 7

MP, TBDL

Today, Wednesday

walk

short on time

MP: bar x 5, 65 lbs x 4, 7, 8, 8 - feels like it's time to cycle back to this weight.

TBDL: 245 x 5

GU, SN

Monday - off but breathing walk, jog, more walking

Today, Tuesday

Lots of walking

GU: 8 kg x 3 alternating singles each way - these are hugely improved, took very little time

SN: 16 kg x 10's OTM, 10 sets, lf

TBDL

Today, Sunday

AM: qigong on the front porch

PM: trap bar DL

TBDL:
135 x 3
225 x 5
225 x 8
Tried dumbbell DL but not enough space to clear plates around legs.
225 x 8

GU, BP

Mid-morning: getups, 8 kg, lf, 5 singles each side.

BP: late afternoon (4:45 pm), 140 lbs on the bar, as usual of late

As usual, total rep count from ROP - today, 55 reps as 1 ladder to 5 and 4 ladders to 4.

1-2-3-4-5 - back very tight to start, got up off bench between rungs of 3 and 4, right shoulder tight but loosening in a good way

1-2-3-4

5-3-2

3-4-3

3-5-2 - total 55 reps

SQ

Today, Friday

walk

MP: 16 kg bell x 5L/R in Oly shoes - interesting, felt great

SQ: (as we've been doing of late, everything in Oly shoes, deep, and bounced)
FSQ: 105 x 5
SQ: 105 x 3, 125 x 10, 12

MP

Monday - stretch, 1APU but hurt right shoulder

Tuesday - no lifting

Wednesday - no lifting but breathing walk w/ run

Today, Thursday

walk

MP: 16 kg bell x 5L/R

MP:

bar x 5
65 x 5
85 lbs,  4 x 1-2-3, 1 x 1-2 - just didn't have more in me and decided not to try.  This is a huge volume increase, from 15 reps to 43 reps.  It will be good enough!

DL

Today, Sunday.

Short walk

Haven't deadlifted in a while

DL: 245 lbs x 1, 2, 3, 4, 3 - feels like enough.  Last set, started w/ bar really tight on shins, felt great

MP, SQ, PU

Today, Saturday

walk

MP: bar x 3
MP: 16 kg bell x 5L, 5R
MP:
65 x 5
85 x 3 reps x 5 sets - first session w/ 85 lbs.
75 x 5 - experimenting with a slightly narrower grip - feels good so far

SQ:
FSQ x 95 lbs x 2
SQ
95 x 3
115 x 10, 12 - these are certainly getting better, finding I know what my stance is, getting solid under the bar at liftoff better, better at driving the bar up as I get tired.

PU: Archer L-Sit,
1 each side lf, focus on hollow position
repeat but out to rf

SN

Today, Friday

MP: 16 kg bell, lf, x 1, 2, 3, 4

SN: 16 kg

00:00 - 8's on OTM, lf, 6 sets, total 48 reps
2:00 extra rest

08:00 - repeat, total 96 reps

16:00 - repeat, total 144 reps

24:00 - 12L + 12R, no break, total 168 reps

HR - max 169, avg 142

BP

Today, Thursday

after MP yesterday

BP: 140 lbs

1-2-3-4

3-3-4

7-3 - butt starting to come off the bench - makes lift easier but it's not legal and not a way to train
NB: 140 x 10 equates on 1RM calculator to 187 - would be nice

3-3-4 getting a little tired, into new total rep territory here at 40, up from 34 last time

3-3-3-1 - right glute starting to cramp

Total 50 reps, PR @ this weight.

Had planned on DL, but will skip that and do DL or SN tomorrow, another OHP/SQ on Saturday

MP, SQ

Traveling Sunday and Monday.

Tuesday, just too busy to lift - the proverbial "rest of life" took precedence, including going to the doctor with my youngest, age 21, who is going to have ankle surgery to fix a contact injury from 4 years ago that never healed.

Today, Wednesday,  play around some to warmup after breathing walk and jog.  No lifting for 3 days, since Saturday.

16 kg MP x 5 lf

rings - inverted hang, partial FL

16 kg MP x 5 lf again

MP: (barbell)
bar x 3

65 lbs x 3

75 lbs x 5, 5, 6, 5

85 lbs x 3 - ~5-10 second overhead hold on last rep

SQ: bounced

85 lbs x 10
95 x 10
105 x 10 - should start with this next time