BP

Buteyko w/ run

walk

Bar Hang 1:10 w/ bw + 12 kg

Dip stretch

BP:
155 lbs x 1-2-3, 1-2-3, 1-4 - gradually moved from ring fingers to middle fingers to index fingers on rings, all felt good

Lower back _way_ tight during and after, but that's life

SQ

Today, Tuesday

Walk

Dip stretch

SQ:
135 x 3 paused and exhaled
155 x 5, 5, 6

Variety - Rings, BW

Today, Monday

Lots of phone calls, short walk

Dips - nice stretch at the bottom, rest, then start at bottom and to go lockout twice

Rings: StC
Rings: Archer PU, out to each side twice  (alternating, as usual)

More bar hangs w/ 12 kg.

SQ, BP, DL - mini-meet

Today, Saturday

Didn't get to lift early but that's life - will try to get to things earlier all the coming week

SQ:

135 x 3, paused
165 x 1 (75 kg, maybe 2nd, maybe opener)
185 x 1 - (84 kg, 85 kg seems realistic at meet, maybe as 2nd) - slow through the sticking point but kept moving.  85 kg is 187 lbs., 87.5 kg is 193 lbs., 90 kg is 198 lbs.

Plan - next week, try going warmup = 60 kg (132 lbs.), then
67.5 (149 lbs), 77.5 (171 lbs), 87.5, (193 lbs)


BP:

70 kg x 2 (bar + 25 kg plate on each side)
80 kg (added 5 kg on each side) x 1
85 kg (added 2.5 kg on each side) x 1 - max effort, stopped or got very slow, but I think it was legal - I don't think I lowered.

DL:

245 lbs. (110 kg, actually 243 lbs) x 1 r/u, x 1 l/u
309 lbs. (140 kg) x 1 l/u
340 lbs. - added 5 kg & 10 lbs on each side, so about 154 kg x 1 l/u-  was nervous about getting this, but I got it.  Slow but still solid.  Heaviest DL in some time.  Nice.

BP

Today, Wednesday

1:00 bar hang, brettzel, a few ring dips and bar dips and stretch and lockout holds

BP:

115 x 1, 3
135 x 3

155 x 3, 4, 2, 4, 2 - total 15, very good

SQ

Sat/Sun - SFB cert weekend after a drive to Pittsburgh Friday afternoon

Sun night - drive home

Mon/Tue - off, just walk, and some bar hangs.  Very sore pretty much everywhere.


Today, Wednesday

walk

Several GTG bars hangs for :30-:45 or so, including right before lifting session

dip stretch

SQ - Oly shoes

135 x 5, 8
155 x 1 - hoping to do more, but totally tired - that set of 8 probably wasn't a good idea

I am cooked, still very tired from SFB, the drive, etc.  Nothing else today, but it was a good first day back.

DL

Revamping DL Heavy DL, week 6.  Have SFB to go to, and it was just getting too heavy for training weights for me.  Also session got switched to AM, and this is my first AM DL session in a long time.

Yesterday, walk and a StC on the rings and that was it.

DL:

245 x 1, 1 double over

295 x 3 as l/u, r/u, l/u on stand up resets

325 x 1 l/u - stopping with plenty in the tank today

1APU, SQ

Very tired ab muscles on left side in front at the end of yesterday's deadlifts.  Much better today but still a little sore

Today, Tuesday

walk

1A PU @ 12" x 1 each way, @ 10" by 1, 1 each way.

SQ:
135 x 2 in socks
135 x 5 in Oly shoes
155 x 3
165 x 2 - first time over 155 in a while
175 x 1 - didn't feel like a near max lift but I had my son spot me.

1APU, BP, DL

Saturday and Sunday - very tired, extra service to play, nap and to sleep early each day

Today, Monday

walk
qigong on front porch
walk again

1APU: @12" x 1 each way, @ 10" x 1 each way

BP:

115 x 5
135 x 3
155 x 2
165 x 4 - a recent PR, 1RM calculator says 1RM is 180, which would be nice
backoff set
145 x 5

DL: Volume Day, week 6
245 x
285 x 4 x 4 as r/u, l/u, r/u, lu on 0, 1:45, 3:30, 5:15 - better feet, better pushup looking down close in front

DL

Yesterday, Thursday

SQ: 135 x 5, 155 x 4, 3

Today, Friday

DL: Week 5 Heavy Day

245 x 1 double over
285 x 3 r/u, reset at bottom
315 x 2 l/u - decided to go 315 instead of 325 on these
340 x l/u, 1, 1, 1 on about 3 min rest.  First one a bit off because I took a phone call, second one better/faster, third one a death march but up it came, just very slowly.

1A PU, BP, DL

Today, Tuesday

1APU x 1 each side @ 12" - need to do more volume at this elevation

Rings - just play, hang, consider front lever from bottom but it's not happening

BP: 135 x 5, 5, 6 - went for tighter setup for last set, helped, weight felt noticeably lighter

DL: Surovetsky Volume Day #5,

245 x 5 double over, no-sound paused tng

275 x 4 x 4 as r/u, r/u, l/u, l/u on 00:00, 01:55, 03:55, 06:00

1APU, Rings, SQ

Nothing Sunday, lots of driving

Today, Monday

walk about 4 miles.

1A PU @ 10" x 3 alternating singles, all long rests/GTG between sets, less between arms

Rings: FL - play with, hold about 10 second at steep angle
Rings: StC x 1

SQ: Oly shoes, high bar,
135 x 5, exhaled and paused
135 x 4, paused and relaxed at the bottom but not exhaled.

SQ, BP

Yesterday, Friday

Rings: dips, bottom position and a rep or two up
Rings: StC x fail

Ab cramps

Today, Saturday

SQ: - been a while
bar x 5 in socks, turned out stance
bar x 5 in Oly shoes (stay in these)
135 x 2, paused and exhaled
135 x 3 - no pause or exhale
135 x 3 - feet straighter, thought about pushing knees out, but left knees hurt afterwards
135 x 4 - still straighter feel, focus on feet/arches as well as knees, much better, also paused and exhaled

BP:
115 x 5 - 2-3 sec pause
115 x 3 - pause, exhale but keep arch, inhale, explode

Rings, DL

In Italy on Monday

PU: hang for 2 min total on bar, PU at start and every :15, total 8 PU

and a few other things

Day after getting back, today, Thursday

Rings: play w/ dips, starting at bottom, seems very good.  Just a couple

DL:  Heavy Day week4

245 x 1, 1, 1 double over
285 x 1, 1, 1 double over - better at keeping the bar close
305 x 1, 1 r/u - start to helicopter, losing it to the front on the right side, which is underhand

325, all l/u:
x 2 - second rep a struggle, should wait a little longer between reps,
x 2 - second rep again a struggle, even though I waited a little longer

x 2 - first rep a struggle, rest about 3:00, second rep pretty much a death march but I _got_ it.  Much to learn, but completed a tough day after a lot of time off, sitting for 12 hours, plane rides, etc - feeling pretty good overall.  Built some toughness, or at least demonstrated some, today.