Thursday, September 27, 2018

Rings, DL

Today is Thursday

Yesterday, 5 singles each side of 1A PU @ 12"

Today, 1 single each side of 1A PU @ 10"

Rings: dips x 1, 3

Rings: StC x 1

Rings: L-Sit Archer, rf extended first, 2 each way, pointed toes - good

DL: volume Day #4 - 77.5% of 340 is 263.5 so 265

245 x 2 double over, paused tng

265 x 4 x 4 as r/u, r/u, l/u, l/u - silent tng, on the 2:15 so done in 7:15.

Monday, September 24, 2018


Today, Monday, after no lifting for a week

Belated Heavy day from last week.  Will pull twice this week but backwards, and we'll have another one-pull week to get back on track

NB: Worked super hard Tuesday and Wednesday, woke up sick on Thursday but taught all day, was sick and mostly in bed all day Friday and most of Saturday, got better by still couldn't speak normally by Sunday, and now today is Monday

1APU @ 10" x 1, 1 lf

SQ: HBBS, 135 lbs. super deep and paused, allstars

BP: 135 x 5, 155 x 4, a recent PR reps at this weight, and bodyweight this AM was 149.2 lbs.

DL: Surovetsky Heavy #3

245 x 3 paused tng - warmup

285 x 3 r/u w/ reset at bottom
305 x 2 l/u w/ reset at bottom
325 x fail - planned 3 singles, but just not able to muster the oomph today, and that's what it is.

Well, turns out I misloaded the bar to 345, not 325, so not exactly a fail at 325.  Onward and upward

Monday, September 17, 2018


Yesterday, Sunday, very busy and no lifting

Today, Monday, start at 5:15 pm

MP: w/ KB, 18 kg x 7 l/r - slow and controlled, felt good

SQ: HBBS 135 lbs x 5, deep, paused, exhaled was the intention, but first rep or two didn't go that deep.  Didn't wear any shoes, might have something to do with it.  Last time, wore Allstars, need to try again in Oly shoes.

BP: 155 x 4

DL: 255 x 5 x 5 again, volume day, same weight as last time but this time it's exactly 75%.  Finished a little sooner, about every 2:15 for a new set today.

Saturday, September 15, 2018

Light SQ and BP, DL

Very busy, short walk, didn't start lifting until 6:15 pm

OHP: empty bar x 5

SQ: HBBQ, 135 lbs., x 3 deep, paused, exhaled

BP: 135 x 3, 155 x 3, 170 x 2 - good!

DL: Surovetsky Heavy Day #2

255 x 1 over
275 x 3 w/ standup reset as over, over, r/u
295 x 2 w/ standup rest r/u
305 x 2 reps x 3 sets, standup reset between reps, walk away for 2-3 min between sets, r/u for first set, l/u for remaining 2 sets

TBDL: 295 x 2, light touch-and-go, that's all I've got.

Thursday, September 13, 2018


Today, Wednesday


Some headstands w/ leg raises

1A PU @ 12" x 1 alternating single, @10" x 1 alternating single

1A PU @ 10" x 2, lf (as always), x several alternating singles, didn't go well on left side for the last couple but these are getting better, and stronger, and I'm noticing weight starting to go to the contralateral foot more - the other foot is starting to lift up some.

Wednesday, September 12, 2018


Today, Saturday

Qigong on front porch

Sunday/Monday/Tuesday - away, managed a single 1-arm pushup on a piece of hotel furniture each side

Today, Wednesday

getups on front porch - bw only x 1 each side, 10 kg by 1 each side, did a headstand in the middle.

1A PU: lf x 2, 2 - nice to get some doubles at 12", enough for today, will continue varying the volume, rep count, and soon, the elevation.

DL: conventional, paused tng, 255 x 5 x 5, new set about every 2:30 min (:30 lift, 2:00 rest), as
double over, r/u, l/u, r/u, l/u.  Finish in 10:30.  Will repeat this weight next time - 72.5% was 246.5, rounded up to 255.  75% is exactly 255.  Way faster than last week, still very light touch

Friday, September 7, 2018


245 x 1 r/u
275 x 3 singles r/u
295 x 2 singles l/u
305 x 3 singles l/u

275 x 5 singles w/ reset at bottom, 3 singles w/ rest at bottom

Thursday, September 6, 2018

Breathing walk and jog only

Today, Thursday, breathing walk and jog

No time for anything else.

Wednesday, September 5, 2018


Today, Tuesday


BP: bar x 5, 115 x 3 w/ 5-sec pause on chest, 135 x 4, 155 x 2, 3, 3

Tuesday, September 4, 2018


Saturday, 1APU x 5 roughly on the minute

Nothing Sunday but have been walking

Today, Monday, a little GTG for the 1A PU @ 12" - a single early, and later 2 singles

1A PU @ 12", DL

Today, Tuesday


1A PU @ 12" by 6 alternating singles over about 25 minutes

DL: conventional, paused tng, 245 x 5 x 5, new set about every 4 min, as
double over, r/u, l/u, r/u, l/u.  Noticed feet moved depending on grip, so approached bar double over, then switched to over/under grip but didn't move feet.  Very interesting.