Saturday, December 29, 2018

Rings, 1APU, DL

Saturday, December 29

long (4-5 miles) walk

Dip: stretch + 3 reps

StC - got very relaxed at bottom, couldn't come out of it so dropped out.
StC - good this time - deep but didn't let go of all the core tension, added partial FL at end

1APU @ 12" x 1L/R - just trying to get used to doing something every or most days.  3 reps yesterday, 1 rep today

DL: conventional 265 lbs, hook grip x 4 singles OTM or so, very light touch down on negative

Friday, December 28, 2018


1APU @ 12" x 1L/R
long rest
1APU @ 12" x 2L/R

DL: hook grip, 265, conventional x 2, 2

Tuesday, December 25, 2018


Today, Tuesday, Christmas Day


short on time, plan calls for C&P 5 x 1-2-3, which is 30 reps.  No time for that today, so

MP: 20 kg x 10L, 10R

SW: 24 kg x 20h x 20 reps in :30

Sunday, December 23, 2018


A rare Sunday lifting session, and a short one.

DL: hook grip, conventional, light/paused tng, in dress clothes still

245 x 5 - decided I'd up the weight after I hit 5 reps, so bring the other pair of red 25 kg plates to the DL bar, and ...

265 (120 kg) x 2 - busy couple of days ahead, could have done more, stopping

Cue was the same lengthening the collar bone I use when pressing, focus on right side as also with pressing, feels really solid.

Saturday, December 22, 2018

ROP Light Day

ROP Light Day @ 20 kg (5 x 1-2):

Dip: stretch + 1 dip + stretch at the bottom
MP instead of C&P today: 5, 5, 5

ROP Heavy #4 plus light HB SQ at end of ladders


warmup = contralateral 1-leg DL x 24 kg x 1 each way

Played with Steinborn SQ of an empty bar from the front on one shoulder instead of my past practice of leaning to the side - didn't like to the front, bothered shoulders, also tough to find good bar position this way, but intend to try this again and try to get used to it.  I think the sideways lean ultimately is doing to be too weird when the weight gets heavy.

ROP Heavy Day #4

C&P: nominally 20 kg: 1 x 1-2-3-4-5, 4 x 1-2-3-4

On a clock today

00:00 1L/R (:15 work, :45 rest)
01:00 2L/R (:25 work, 1:05 rest)
02:30 3L/R (:35 work, 1:20 rest)
04:30 4L/R (:45 work, 1:45 rest)
07:00 5L/R (:55-60 work)

8-10 minutes between ladders

Ladder #2, after did empty bar x HBBSQ x 10, very deep/relaxed at bottom but not exhaled

Ladder #3: 24 kg x 1-2, 20 kg x 3-4-5, after did 65 lbs x HBBSQ x 10, same

Ladder #4: 24 kg x 1, 20 kg x 2-3-4-5, after did 85 lbs x HBBSQ x 10, same

Ladder #5: 20 kg x 1-2-3-4 - felt I need another week of this volume and thus didn't want to make today my final heavy day @ 20 kg.

Tuesday, December 18, 2018

ROP Medium, DL

Yesterday, Monday

walk twice, about 6 miles in total

Today, Tuesday

Dip: bw x 4

SQ: in socks, empty bar x 6

Dip: bw x 3 - still good stretch at beginning and a bit shorter between

C&P: (5 x 1-2-3) = 30
24 kg x 1, 20 kg x 2-3-4
24 kg x 1-2, split to do 1LDL x 1L/R, finished with 20 kg x 3-4
20 kg x 2-3-5 = 10 reps per ladder, 3 ladders = 30 reps total

DL: 245 lbs.

Hook grip is progressing - 3, 3 paused tng

Friday, December 14, 2018


Friday, Variety

Cossack stretch

Dips w/ deep stretch to start x 3, 3 - first time doing 6 total, I think

WM, all lf:
bw x 1, 1,
10 kg x 1, 1,
12 kg x 2 - more weight actually better in terms of tightening lumbar and rotating from t-spine, I think.

SW: 12 kg x 10, 16 kg x 10 - trying to better pack shoulders, will try 20 kg tomorrow.

Thursday, December 13, 2018

C&P (ROP Heavy #3), DL

We will be visiting a sick relative on Saturday, my planned Heavy Day.

Today, Thursday, we skip Light Day and do Heavy Day instead.

If time allows, I'll bring a kettlebell and do a Light Day on Saturday

ROP Heavy Day #3
C&P ladders - last week was 3 ladders to 4, 2 ladders to 3, and included 2 singles @ 24 kg
20 kg x 1-2-3-4
20 kg x 1-2-3-4
24 kg x 1-2, 20 kg x 3-4
24 kg x 1, 20 kg x 2-3-4

Last ladder - detailed notes:  Trying for a more straight-up-and-not-roll-out-to-the-side-and-back groove, with very interesting results

24 kg x 1 - almost lost balance to the front on left side, left heel came off the ground, paused, put heel donw, and finished the lift.  Right side was fine.

20 kg x 2 - both reps left felt like I was hitting spots in my shoulder that hadn't been touched in a long time.  Right side was fine.

20 kg x 3-6 - everything fine, much tighter groove on both sides, looking at bell more also. (6 reps final set just because I could - felt great.

If I do light day on Saturday, it's supposed to be 5 x 1-2, which is 15 total reps.  I will likely ladder 1-2-3-4-5 and be done.

DL: 245, conventional, hook grip
x 2 light tng
x 1, 1
x 2 light paused tng

Tuesday, December 11, 2018

ROP Medium, a few DL's trying hook grip

Yesterday, Monday, walked 4-5 miles

Today, Tuesday

C&P: 20 kg (5 x 1-2-3)
2-3-4-5 = 14
4-3-4-5 = 16 (30 total)
Notes: able to keep abs tight with a focus on it, and the sometimes tightness in hips and lower back goes away when I do.

DL - second in perhaps 4 weeks, first was just a rep or 2 - today, 4.

245 lbs., conventional, hook grip, very light (silent) t-n-g x 2, 2 - trying to think about wedging myself under the bar but I'm not sure I'm really doing anything different.  2nd set, paused at weightless point at bottom for a second or two.  Enough hook grip for today - 4 reps is up from 1 or 2 the last time.

Saturday, December 8, 2018

ROP Heavy Day #2

Today, Saturday

walk w/ one sprint

ROP Heavy Day

20 kg x 1-2-4-3 (whoops)
20 kg x 1-2-3-4
24 kg x 1, 20 kg x 2 (MP) - 3 (C&P) - 4 (C&P)
24 kg x 1, 20 kg x 2-3
20 kg x 1-2-3

Been experimenting with what some Olympic weight lifters do in the overhead lockout position, internally rotating the shoulder.  It feels great - feels like it keep the collar bone long.

Friday, December 7, 2018


Variety Friday

Poor sleep - got woken up twice last night, once by my son and once by the cat.

SE Sprints and some jogging

Dip: stretch + 1 dip.  Stretch took a while to sort out, right shoulder very tight

Rings: Angled FL, then a 1/2 StC - stretched a long time then dropped out of it.

Abs tired, knew I didn't want to try to come back up from the bottom of the StC

Thursday, December 6, 2018

C&P Light Day

Today, Thursday

short walk

lots of computer work this morning

Untimed bw-only bar hang, guesstimate 45 second to 1 min.

WM: bw and 10 kg, a few.

C&P: Light Day, in principle 5 singles @ 20 kg

24 kg x 1
20 kg MP x 3
20 kg MP x 2
24 kg x 1
20 kg MP x 1 w/ 5 FSQ in rack after each press.  On right side press, worked back and forth through sticking point a few times before finishing press upwards.

Wednesday, December 5, 2018


Today, Wednesday

SE walk/sprints x 5

Bar hang: bw + 12 kg x 0:45

WM - several bw single, then 10 kg x 1L/R, 2L/R

Rings: StC + angled FL x 1

Tuesday, December 4, 2018

SW, ROP Medium

Today, Tuesday


SW: 100 reps, focus on lockout, not shrugging, good plank

20 kg x 5L, 5R, 5L, 5R on the :30
no more timer today
20 kg x 5L, 5R
32 kg x 2h x 10, 10, 10
20 kg x 10L, 10R, 10L, 10R

Took some video - interesting that I shrug my right shoulder a bit.  It seems as if I have such tight anterior shoulder muscles that firing my lat with the bell in front of me is a stretch, and not a comfortable one, either.  Experimenting with a more bench-press-like shoulder posture, which helps me keep them packed - seems to help some.  Roll the shoulder back and down.

C&P: 20 kg Medium Day

20 kg x 1-2 x 4
24 kg x 1, 20 kg x 2

Notes: posture/effort/everything awful on first rep each side, had to get body to regroup after swings.  Also, as always, posture of right shoulder matter - when shoulder is rounded back (meaning not rounded forward), presses are altogether different and better.

Monday, December 3, 2018


Today, Monday

Dip: long stretch + 2 dips

Vertical Bar DL - just playing, lf, w/ 10, then 20, then 30 lbs.

StC + angled FL x 1
repeat - first time for 2 of these in a single session, I think

Archer PU: 1 x extend R then L, 1 x only R, 1 x only L.
Worked on them differently today.  Trying for more of a false grip.  Also shifted focus to keep more of the weight centered to make the extended arm easier to keep the false grip and also have it be out there for longer.

Interesting - the additional work on the arm that's close is what I noticed most.  It became more of an assisted one-arm chinup rather than a step towards an Iron Cross.  Not sure if this is a better or worse way to practice but it was an interesting change, and probably both ways are good.

Sunday, December 2, 2018


Today, Sunday - had hoped to lift yesterday but too busy and too tired.  Wife has had a cold and not been sleeping well, so I've not been sleeping well, either.  Up at 5 AM today, nap earlier this afternoon

No warmup


20 kg x 1-2-3, lf, x 5 - on last rep of last set on first - left - side, feet shuffled a little at lockout, so did a 4th rep, and then also did a 4th rep on right side.