Thursday, November 29, 2018

WM, MP, SW, etc

Took yesterday off.  Have not been getting quite enough sleep - my wife has a cold, and this morning, the cat woke me up at 4 AM because he wanted to go outside.

Today, Thursday

Bar hang: bw for a bit, then bw + 12 kg for :50 seconds.  Didn't watch the clock, just looked over right before I came down

Dip: deep stretch + 3 reps.  Trying to integrate the deep stretch into reps, so deep but not too long

Shoulders, overall, feeling good, and body getting used to a lot of double bass practice again as well.

WM: bw + 1L/R

Rings: StC + angled FL x 1

WM: 10 kg x 2L/R

MP: 20 kg x 1-2-3 x 2 ladders - excellent.  Finishing last rep with a push up against the bell, and an _internal_ rotation, and a hold there

SW: 44 kg x 10 reps x 3 sets, untimed rests

Tuesday, November 27, 2018

Getting back into lifting

Friday, in hotel, some good stretching and some bw stuff

Saturday/Sunday, no lifting, just walking although I did do some SE-inspired sprinting

Monday, a little pressing after a long bar hang, didn't feel good so quit pressing. Did DL 245 lbs x 1 hook grip

Today, Tuesday

walk w/ 2 sprints to bank, jog home

Short, bw-only bar hang
Dip: deep stretch + 1 dip
WM: bw x 1L/R, 10 kg x 1L/R

20 kg x 1L/R, 2L/R, 3L/R

160 lb x 5's on the 1:15, 8 sets total

Thursday, November 22, 2018

Hotel - VPP

Today, Thursday, Thanksgiving day, and on the road

Walk 1.5 miles

At the hotel gym:

SE-inspired VPP (viking pushpress) routine:

00:00 - 25 lbs. dumbbell x 5L
00:30 - same x 5R
01:00 - same by 5L
01:30 - same by 5R

03:00 - repeat above with 35 lb. dumbbell

06:00 - as above but with 30 lb. dumbbell, all left hand

09:00 - as above but all right hand

WM: 15 lb. dumbbell x 1L/R

DragonFlag x 1

Wednesday, November 21, 2018


Today, Wednesday

SE run - on the way to grocery store, 6 x 30-step sprints over 16 minutes


WM - bw x 1L/R

Rings: StC x 1 + FL - FL getting stronger

Dip - 3 w/ pretty good deep stretch after each

WM: 10 kg x 3L/R - not great today, just tight, I guess

SW: 160 lb t-handle x 5 reps x 4 sets.  Hooks of fingers, trying to find lats.


Today, Tuesday

walk, stretch

Dips - deep stretch + 1 dip

Rings: StC x 1 + slightly lower FL

WM: 10 kg x 3L/R - improving!  On the way back up on the right side finds the odd/weak/tight spot in the right shoulder - excellent

C&P: 20 kg x 5L/R - excellent, best since starting these again a week ago

Friday, November 16, 2018

Bar Hang, Dip, WM, C&P, SW

Yesterday, Thursday, feeling tired and maybe over-exercised, so walk but nothing else

Today, Friday

shovel snow a little

Bar hang: bw + 12 kg, 1:00

Dip - not a long stretch but 3 full dips, tried for full ROM at bottom and good lockout at top

WM: 10 kg, no bw warmup, 3L, 3R but right has tricky to stay away from my bad disc

maybe StC, maybe press, maybe swing - break to teach

20 kg x 1L/R, 2L/R
20 kg x 3L/R
18 kg x 5L/R - good to get extra practice at cleans
24 kg x 1L/R - good to do this again

SW: 160 lb x 10, 8

Wednesday, November 14, 2018


Today, Wednesday, 3rd exercise day post-meet and 4th day post-meet

More Egyptians

bar hang: bw + 12 kg, 0:45

walk to store w/ 2 bouts of 3 x 30-step sprints w/ 5 minutes between bouts.  On the :60 first bouts of 3, on the :90 second one

Dip: 1 stretch, rest, 1 shorter stretch and 2 dips

WM: bw x 1L/R, 8 kg x 1L/R, 2L/R

16 kg x 3L/R
20 kg x 3L/R

Had a big snack before lifting, legs tired from running, so going to give heavy 2-hand swings a rest today.

SW: 32 kg x 5L, 5R, 5L, 5R on untimed but about a minute's rest

Tuesday, November 13, 2018

More variety, WM, MP

Today, Tuesday

Egyptian shoulder stretches, as yesterday and almost every day

Bar hang @ bw + 12 kg: 0:40, 0:30

WM: 8 kg, lf, 2 singles each side alternating L/R/LR, first one fingertips to floor, second palm to floor

Dip: stretch + 1 full

16 kg kb x 5L/R
20 kg x 3L/R w/ 0:05 second hold and 0:20 walk after last rep

shoulders feel 100%, not going to be a pig about volume or weight - this is good enough for today which is, after all, a few days after a meet

SW: 160 lbs x 10, 5 - getting lats dialed in on 2nd set


Monday, November 12, 2018

First Day Post-Meet, Play: Stretch, Heavy Swing, Light Kb Presses, Rings

Saturday, busy day after the meet, dog tired at night

Sunday, still dog tired all day, still overtired even after a nap

Monday, today, feeling better

rake leaves for ~15 minutes

walk, do hamstring stretch and bw windmill in park, do 30-step sprints on the walk to store

rake leaves for another ~15 minutes

Dip - one deep stretch + 1 dip

SW: 160 lb. x 10 reps

MP: Kettlebell,
12 kg x 5L/R
16 kg x 5L/R

WM: 8 kg, palm to floor, OMG haven't done this in a while


Played with starting a FL from the ground - definitely works chest/shoulder things I don't have yet.  Good to do

Raised Rings by about 1 inch

StC x 1 - didn't notice any difference in ring height, truth be told

StC w/ 2 lb. dumbbell between feet - got around OK but got uncoordinated trying to come back while not dropping the dumbbell, and therefore just dropped out of the lift.  Extra 1" of height on the rings was, again, not noticeable.

Archer PU x R/L/R/L and down.  Trying to keep straight down legs rather than L-sit, which is its own challenge.


Saturday, November 10 - Philadelphia USAPL meet

Weighed in at 65.7 kg

SQ - 75, 80, 85 kg, all good, that's 165, 176, and 187 lbs.

BP - 75, 80 kg good, nervous about right shoulder but left side failed me at 85 kg

DL - 145 kg good, 165 kg fail

Not a great day, felt off my lifting game throughout.  Felt basically relaxed but had a hard time concentrating.

Tuesday, November 6, 2018

Stretch, SW, Rings

Today, Tuesday

1 dip stretch
1 dip stretch into 1 full dip

SW: 160 lb. t-handle x 7

windmills and toe touches

Rings: StC + angled FL x 1

Monday, November 5, 2018

SQ, BP, SW, DL - light/short in advance of meet

Today, Monday


Lift at 11 AM

SQ: bar x 3, 135 x 3 paused and exhaled, 155 x 2, 175 x 1 - slow at sticking point but kept moving

BP: 155 x 5 - recent PR at this weight, might have had another.

SW: Got my t-handle, put 6 x 25 lbs. on it and swung for 5 reps - very interesting...

DL: 245 x 2 double over, touch-n-go

Friday, November 2, 2018


Yesterday, Thursday

Feeling tired and overtrained, possibly because my stomach is less than 100% well today.

Walked 3 miles to pick up car.

Did DL @ 245 lbs x 2 singles, and some bar hangs, and that was it for lifting.