GU

No lifting Sunday

Today, Monday - last night was the first night without medicine, save for a cough drop. Not out of the woods altogether yet but every day, a little better.

GU: 12 kg x 4 alternating singles, rf, 14 kg x 1 each side - 14 kg was pretty solid and this will be our new weight.

GU, SN

Wednesday, in the car on the way to PA:

C&P: 20 kg x 3, 5, 4 at turnpike rest stop

still sick, so no lifting Thursday or Friday.

Today, Saturday:

GU: 12 kg x 1 each way but with a bunch of presses before first rep

SN: Q&D-ish, but way too out of breath, 4 series starting left, 10/2 w/ 20 kg, total 80 reps

GU, SN

Lost my voice and have a head cold of some sort.

No lifting, as planned, on Saturday or Sunday, but cancelled a few other things as rest seemed to be what I needed most

Today, Monday, is the first day I've had a voice since last Wednesday or so. Did

GU: 12 kg x 2 alternating singles, rf - these are getting better

SN: Q&D-ish, on the porch in decent-for-December weather

Series 1 - alternating L/R/L/R as a warmup

Series 2 - left at 4:00

Series 3 - right at 8:00

Previous SN session was the first w/ all 20 kg, so an increase of 50% in volume for today, and form with this weight is improving - times are slightly quicker - still slow but slightly quicker, still don't trust my own grip on the left completely

GU, SN

Feeling a bit under the weather, didn't have much voice yesterday but did have a stuffy nose.

Today

GU: 12 kg x 3 alternating singles, extra floor presses at the beginning

later

SN: Q&D-ish, 20 kg, 4 x 5 reps series left, and on 4:00, the same right, and done. First time all 20 kg SN

GU, MP

Thursday - very cold outside, no walk

GU: 12 kg, several just to elbow, then 3 alternating singles rf

MP: 20 kg, need 15 reps (3 x 1-2) for medium day each side, so, lf: 3, 5, 5, 3 = 16 total

GU, DL

Today, Wednesday, basically a day off planned from lifting.

Feeling a tiny bit under the weather - not really bad, but my voice sounds funny/low

Was pretty toasted feeling last night, went to sleep early, feel much better today

First time this go-'round for 12 kg getup

GU: 12 kg x 2 alternating singles, right up first. In a lot of ways more solid feeling than the lighter weight.

No press today

DL: 120 kg x 3 double over, x 3 r/u, x 3 l/u - all reset at bottom - these feel light, more like 100 kg than 120.

SN

Today, Tuesday, miserable cold, rain/snow/sleet

walk during a bit of a break in the precipitation

SN: Q&D style

lf, a series of 5/4 each side

lf, a series of 10/2 each side

Was having all sorts of computer network and wifi issues, didn't do getups today

GU, C&P, DL

Not much save getups on Friday for the period Fri-Sat-Sun, very busy, and very tired

Today, Monday

GU: 10 kg, lf, 5 alternating singles each way. NB: tried my usual, right side up first, but got a cramp in my right hamstring, so started on the left side and was fine to do everything else straight through.

long break

SW: 24 kg x 10L, 10R, longer rest, x 10R, 10L. Q&D-ish format although didn't use a clock. Came inside to finish something between each 2 x 10 series.

C&P: on 5:00 again, first time for 5 x 1-2-3 and thus first weekly heavy day, hand swap on the fly as of late, with exceptions noted below

00:00 1L/R
00:45 2L/R
02:00 3L/R

05:00 1L/R
05:45 2L/R
07:00 3L/R

10:00 6L - changing it up a little, ladder as single rung
11:00 6R - obviously bell down between, about :25 on the floor, last few reps slower

15:00 lL/R - changing it up again, 2 ladders as 1 ladder/pyrmamid of 5 rungs
15:45 2L/R
17:00 3L/R
19:00 4L/R - bell briefly down between hands, right was great for 2 reps and slower for 2 reps
21:30 2L/R

For next time, plan to try more than 1 ladder to 4, and to continue to switch on the fly for rungs of 1-2-3 and set bell down for rungs of 4 (and eventually 5).

DL:

110 kg x 3 r/u, x 3 l/u
120 kg x 2 r/u, x 2 l/u

GU, C&P

Today, Thursday

GU: 10 kg, rf, 4 alternating singles. Timed a fast and a slow one. 3rd set, about 30-35 seconds for fast, and 1:15-1:20 for slow.

walk short-ish

SW: 20 kg x 5L, 5R

C&P: on 5:00, down from on 8:00 two days ago - excellent - and 1 more ladder, too now 4 x 1-2-3

00:00 1L/R
00:45 2L/R
02:00 3L/R

05:00 1L/R
05:45 2L/R
07:00 3L/R

10:00 1L/R
10:45 2L/R
12:00 3L/R

15:00 lL/R
15:45 2L/R
17:00 3L/R

GU, SN

Yesterday, Wednesday - short walk but no exercise, tired from Mon/Tue and also pretty busy

Today, Thursday:

GU: 10 kg x 2 alternating singles, right side weight up first. Ugh but getting better, and 10 kg is heavier than 8 kg so we're progressing. Still very shaky overhead at lockout, due, I believe, to the position being the end of my ROM.

long walk of about an hour.

SN:

00:00 16 kg x 10, 10 R
03:30 x 10, 10 L

07:00 x 16 kg x 10 R, 20 kg x 10 R
10:30 x 16 kg x 10 L, 20 kg x 10 L

14:00 - as with 0:00 series

Total 120 reps, 20 reps @ 20 kg

GU, MP, DL

Today, Tuesday

walk

GU: 8 kg x 2 alternating singles, rf

GU: 10 kg x 2 alternating singles, rf - really didn't feel much different than 8 kg

C&P: 20 kg x 1-2-3 on 8:00 x 4 (at 0:00, 8:00, 16:00, and 24:00) as:

on 0:00 - 1L/R
on 1:00 - 2L/R
on 3:00 - 3L/R

Second ladder, switched sides w/o putting bell down.
Right side is slower than left.

For the last ladder, focused on more up and less out to the side, especially on the right side, and that eliminated a click in my right shoulder

Directions for this sort of timing are:

Start at 0, lift rung of 1, wait until elapsed time is 0+1 1:00
start at 1:00, lift rung of 2, wait until elapsed time is 1+2 = 3:00
start at 3:00, lift rung of 3, wait until elapsed time is 3+3 = 6:00

==> Lifting took ~4, start next ladder at 8:00 elapsed - this if ladders to 3

start at 6:00, lift rung of 4, wait until elapsed time is 6+4 = 10:00

==> Lifting took ~7:00, start next ladder at 14:00 (or 15:00) - this if ladders to 4

start at 10:00, lift rung of 5

==> Lifting took ~11:00, start next ladder at 22:00 (or 20:00 or 25:00) - this if ladders to 5

DL: 110 kg x 6 singles, starting r/u and alternating, somewhat controlled negative, in 4:30 elapsed

GU, SN

No lifting Saturday or Sunday. Busy weekend.

Today, Monday:

walk

GU: 8 kg x 2 alternating singles. Improving.

SN: 16 kg, Q&D format, 160 total reps, a recent PR. Getting stronger and these are getting easier.

The loose plan is sometimes 3 strength days, Mon/Wed/Fri, and 2 ballistics day, Tue/Thu, which is what I did last week, or the opposite, which will be this week. Tentatively the week's SN will be 160 (today), 120 (Wed) and 80 (Fri).

GU

Today, Friday

walk

GU: 8 kg x 4 alternating singles, starting with right arm up. Took a bit of break between 3rd and 4th.

GU, SN

Today, Thursday

GU: 8 kg x 1R, 1L, only to position after sweep, spend some time there.

SN: 16 kg, Q&D, sorta: 6 series, starting left, of 10+10, outside on porch - cold, windy, hands sorta numb

GU, MP, DL

Wednesday

GU: 8 kg x 3 alternating singles. Getting better

MP: 20 kg x 1-2-3, 1-2-3 - we'll call this medium day

DL: 110 kg x 4 alternating singles starting r/u, much quicker than two days ago.

GU, SN

Tuesday

GU x 1 each way, x 1 each way, switch which side went first. Tried rolling over leg, not good because back foot is straight.

SN: 16 kg, 5's alternating hands on the :30 for 5 min, total 50 reps. After SN yesterday, this was enough.

GU, Light SN, C&P, DL

Thursday was Thanksgiving - walk, also Friday and Saturday, a few getups with dumbbells and a few dips thrown in.

Yesterday, Sunday, big performing day

Today, Monday:

1GU, lf this time, 8 kg

SN: 16 kg x 40 non-stop, 10L/R/L/R

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

DL: 110 kg x 4 singles on standup rests of probably ~2 min, r/u first then alternating grips. Nice, haven't done in a few weeks

WM, Zercher DL

Today, Wednesday

walk

A few snatches while teaching

WM: 6 kg by several singles and doubles, working on form

Zercher DL: 145 x 2 - progress

Rings:

StC + FL x 1

Tried Archer PU but right in support position didn't feel good.

GU,SN

Today, Tuesday

walk

GU: left first, 3 alternating singles, did roll-over-leg version today. These are improving slowly.

Q&D (sort of) SN, all 16 kg today

0 - 10L, 10R (wrong format)

4 - 10L, 10R (wrong format)

8 - 10L, 10R (wrong format)

12 - 10L, 10R (finally got it right)

16 - 10L, 10L

20 - 10R, 10R - 120 total reps.

WM, DL, MP

Nothing yesterday, Sunday - busy day

Today, Monday:

walk

WM: 4 and 6 kg, working on finding good form, several singles and doubles each side, and am changing routine to start right, then left, and finish right - right is the problem side.

These are full-tension lifts for me, working against my own inflexibility, and quite tiring, but the problem right shoulder is improving. It was good to back off from 8 kg to 4 and 6 kg today

Zercher DL: 145 lb x 1

MP: 75 lb x 1, 3, 2

GU, Zercher DL, SN

Nothing yesterday, Friday, except a walk and stretch a little - was sore and tired

Today, Saturday

Cossack sequence including a few bw WM

GU: 8 kg x 3 alternating singles - miserable

Zercher DL x 145 lb x 1

SN: 12 kg, 16 kg

00:00 12 kg x 10L
01:00 12 kg x 10R
02:00

03:00 12 kg x 10L
04:00 12 kg x 10R
05:00

06:00 12 kg x 10L
07:00 12 kg x 10R
08:00

09:00 12 kg x 10L
10:00 12 kg x 10R
11:00

12:00 16 kg x 10L
13:00 16 kg x 10R
14:00

15:00 16 kg x 10L
16:00 16 kg x 10R
17:00

18:00 16 kg x 10L
19:00 16 kg x 10R

WM, MP

Cossack sequence

WM: 8kg x 5 alternating singles, rf because right side is tightest by a lot. 2nd rep right and hip opened up. 3rd rep right and I could feel exactly where in my shoulder I need to stretch out. 4th and 5th reps, shoulder seemed to be used to new ROM and felt pretty good.

walk

MP: 75 lb x 1-2-3, and that feels like enough for today. Lots of shoulder work already in the cossack sequence and then the WM, and yesterday, too.

GU, SN

Yesterday, Tuesday

WM: 8 kg x 2 alternating singles, lf. Focus on internal rotation of right should continues to make a huge difference

Today, Wednesday:

Inside:

GU: 8 kg. Left up, 5 to elbow, last one complete GU, and repeat Right. Continuing the wacky way of standing up that my knees can tolerate


Outside - 50F and breezy, short-sleeve t-shirt and light sweat pants.

SN: 12 kg, accelerated in two ways from Monday

00:00 - 10L
01:00 - 10R
02:00 - rest

Repeat on 03:00, 06:00, 09:00, 12:00, 15:00, 18:00 for a total of 140 reps

Still trying to keep the focus on loading the hips, not achieving it all the time but some of time, which is better than none of the time. Those reps are just effortless to bring back to the top.

Note also that right side takes 1-2 seconds longer for 10 reps than does left, think it has to do with left not really pausing fully at lockout while being scared of maintaining a little stretch reflex on right side so taking a longer, more relaxed pause on that side.

GU, SN

Today, Monday, after a short walk

Cossack

GU: 8 kg, lf, 2 alternating singles, a few extra reps of coming up to the elbow between. We will stick with 8 kg until we are comfortable with 5 alternating singles each side, and probably GU every other day for now.

SN: 12 kg in Q&D 10/2 format. First series was 1L, 1R. Following series were all L then all R, total was 100 reps.

12 is, for better or for worse, a good snatch weight for me to use to get used to snatching again. I think I will aim for up to 200 total reps before moving up in weight.

Light GU, WM, MP

GU: 8 kg x 1 L/R - going left first because right down is the most problematic for me

Cossack stretch x 1 each way including bw WM

WM: 8 kg x 1 L/R, focus on internal shoulder rotation on right side, this helps again - a keeper.

MP: 75 lb x 5

MP: 20 kg x 5L/R, rest, x 5L/R - second set definitely better

SW, KB cl, fsq, mp

Q&D-ish swings, 32 kg, 2-hand

0:00 - 10
1:00 - 10
2:00
3:00 - 10
4:00 - 10

22 kg: (Clean x 5 + FS x 5 as complex, all 5 cleans then all 5 sq) left, rest, repeat right.
Rack on right side not solid

MP: 22 kg: C&P singles, L/R, x 1, 1, 1
Press on left side not solid

SQ

Plan: upper body variety, SQ

Light windmills, looking for alignment/positioning that will let me do these. 4 kg, a few each side with rests between. Seems that "internal" rotation of right shoulder is what I need.

SQ: various kinds

bar x a few FSQ, HBBS, LBBS

shoes on

95 x FSQ x 3 (shoulders feeling sore), HBBS x 5 - felt good, all paused and speedy/easy

135 x HBBS x 2 - paused but a little slower, x 3 - feet a little straighter, deep but no pause, and quicker to come up,

shoes off

135 x LBBS x 3 - brief pause, deep, easy

SW, MP, DL

I lifted last Thursday but don't remember what I did.

Friday off to travel to Second Wind seminar

Sat/Sun at seminar, managed 1 series of swings each side w/ 24 kg

Monday, walked a bunch early AM.

Today, Tuesday

SW: Q&D, 24 kg, waited an extra minute before 2nd round of L/R series, and didn't finish the last one - a little tired, no need to push it. Did these outside on the porch in near-freezing, windy weather.

MP: 75 lb x 1, 2, 5

Some HLR on a bar

DL Straddle, 245 x 3 each way

Variety of sorts: Rings, MP, DL, BP

Today, Wednesday

walk, stretch a bit

Rings: StC + FL x 1

MP: 75 lb x 5


Rings: StC + FL x 1

MP: 75 lb x 4 + long hold overhead - overhead position is getting better

Straddle DL: 225 x 5 rf, x 5 lf

BP: 135 x 7

MP

Today, Tuesday

MP: 75 lb x 4, 6, 7

SW, GU, DL

Today, Monday

some stretching

Q&D: 24 kg for the first time, 4 series, starting left - this weight is finally enough to notice, felt good, breathing a little labored compared to lighter weights, good to do this for a while.

GU: bw x 1R/L, 6 kg x 1 L/R - ugh. Using my funky kneeling format to get up

First DL's in a few weeks:

DL: 110 kg x 3 over, 120 kg x 2 over, 130 kg x 1 r/u (least favored grip) - was doing to do 1 the other grip but this was enough for today.

Ring, MP, MP, DL

Today, Thursday

walk

walk again

Rings: StC + FL

1APU: 1R, 1L, not full depth

MP: 75 lb x 2, 3, 5

rest

MP: kb 22 kg x 4L/R

Straddle DL: 225 x 5 rf, x 5 lf

SW, MP, Dip

Today, Wednesday

Yesterday's SN left my lower back tight

Q&D: 22 kg today: 1 series L, 1 series R, 3 sets L

MP: 75 lb x 3, 5, 5 - slow, tight, pulling bar apart and all our other cues, seems good

Dip: bw + 10 lb x 3

SN

Today, Tuesday

Q&D SN, 16 kg x 10/2 L, 10/2 R - not great but a start

walk

MP, Dip, DL

Today, Monday

MP: 75 lb x 1
Dip: bw x 2

rest

MP: 75 lb x 2
Dip: bw x 4


rest

MP: 75 lb x 4
Dip: bw + 10 lb x 3


rest

MP: 22 kg kb x 3L/R


rest

Straddle DL:

225 x 3 rf, x 3 lf
Notes: Was trying to stand with feet and hips square and rotate at t-spine. First side, right hand in front, is the way my body more easily rotates, and that went fine. On the second side, even though my combination of socks and deadlift mats is pretty grippy, my feet kept trying to rotate, even with me holding an extra 225 lbs.

Ab Wheel - 2 standing partials. Haven't done this in a while, felt a little odd but basically OK.

SW, MP

Nothing Thursday or Friday

Today, Saturday

Q&D SW: 2 x warmup series (LRLR), 1 series L, 1 series R, 2 sets L


MP: 20 kg x 5 L/R, 5 L/R

MP, Rings, DL

Buteyko walk w/ sprint at end

walk again

MP: 65 lb x 5

playing w/ ring dips and negative muscle ups

MP: 65 lb x 5

more w/ rings dips

MP 65 x 5

MP 75 x 5

dips @ bw + 25 lb = barely 1, @ bw + 15 = 2
bw + 10 is about right for 5's for now because I like to get all the way down

Straddle DL, 2 each way. First was left hand in front (lf) and it bothered my right knee some - right big toe comes up. Other side felt OK but I think the left big toe came up. Need to keep an eye on this. Doubles, up from singles yesterday.

SW, MP, Rings, DL

After a very busy time, including attending the SFL as a student, I took off Friday through Monday, inclusive.

Today, Tuesday:

walk

Q&D: 4 series, then 1 extra set Left. Still sorting out left side but it's gradually getting closer to what the right does. Still a ways to go, however.

MP: 20 kg x 3L, 3R - 1st rep right was weird, found groove after that, but right shoulder was a little sore from the first rep

Rings: StC + FL x 1

MP: 65 lb x 2, 3, 5 - this helps my shoulders

Straddle DL: 225 x 1 each way. Trying to keep hips squared to the front and let the rotation happen in the t-spine.

SW, MP, Rings

Today, Thursday

Floor work then cossack sequence

WM: 8 kg x 1L, 1R - wasn't great, so break, then 1R - better. Must keep super tight in belly/lumbar if it's not going to rotate.

Q&D: 20 kg swing, 5/4 series x 1 L, 5/4 series x 1 R then, w/ no extra break, a few more sets switching sides every set or two

MP: 65 x 1, 1, 3, 5 = 10 reps - working on going slowly at bottom because this helps me not lose my ribs/posture.

Going to try Karen Smith's idea of H/L/M reps, so we'll call Tuesday's 30 reps Heavy, today's 10 reps Light, and we'll aim for 20 reps on Saturday.


PBN (press behind neck) - just a stick, but ugh, I can't do this yet. Bar rests on base of my neck, but a few reps and it starts to get a little lower. We'll try this a few times to see if it's actually helpful.

Haven't done StC in a while, so did a shallow/incomplete one with an angled FL, as I often do, just to get the feel for these again. I like them better as finishers because they tire me out otherwise.

-S-

Q&D swings, dips

Today, Wednesday

Q&D: swings, 1 series as LRLR, 1 series L, 1 series R, and two more sets, 1L and 1R (thus half a series) to finish.

walk

walk again

DIP: bw x 4, rest, x 5

MP

Friday, Saturday, and Sunday - SFL in Bridgeport (King of Prussia), PA

Passed everything, had a great time.

Had a Sunday night and a Monday AM service, walked 1 mile Monday and nothing else

Today, Tuesday:

walk

MP: 65 lb x 2, 3, 5, 8, 6, 4, 2 = 30 reps

NB: Did the final set, 2 reps, slow, and was able to keep a much more straight posture - need to keep pressing slow for now, I think.

Dip Stretch but no dips, and not even much of the stretch, just let things pop and crack a couple of times.

SW, DL

Today, Tuesday

Short walk

later

Q&D: 20 kg x 1 series left, 1 series right, 3rd series did L, L, R, L - trying, and succeeding, to improve form on left side.

walk more

DL:

110 kg x 1 over

130 kg x 1 r/u

140 kg x 1 l/u - slow but we'll take it for today.

MP and BP test numbers for SFL

Short walk

Long meeting

MP:

75 x 5, 5 - no warmup, good

BP:

115 x 3
135 x 3
155 x 3
170 x 1

SW, MP

walk w/ some jogging and some semi-sprints at 8 am

Q&D: 5/4 series alternating l/r, 5/4 series left, 5/4 series right, plus 1 extra rep left


Later:

MP:

65 x 5

65 x 8 - ties PR reps at this weight

75 x 7 - new PR reps at this weight

85 x 3 - new PR reps at this weight

75 x 4

75 x 3

SQ, BP

Tuesday, today, performed this morning and twice yesterday and twice the day before, so tired today, but got a lot of sleep last night and that helps

MP:

65 x 3

80 x 5


SQ:

FSQ:

80 (what was on the bar) x 5, paused, exhaled

135 x 5 - release/bounce at the bottom, solid

155 x 3 - harder to come back up

155 x 1 - a little too fast into the hole, felt like I might have lost some necessary core tension in looking for depth, so decided that one of these was enough

No HBBSQ today, just BP

BP:

115 x 5

145 x 4

165 x

DL

Today, Wednesday

Bw 151 lb even, didn't sleep well, had 3 very busy days in a row, also SQ yesterday

Very hot outside - walk about 2 mi.

Some 1-arm bar hangs

DL:

110 kg (242 lb) x 2 overhand

120 kg (264 lb) x 1 overhand

130 kg (286 lb) x 1 r/u

140 kg (308 lb) x fail, then x 1 l/u - and the 1 was slow

Enough for today.

MP

MP:

45 (empty bar) x 8

65 x 8

80 x 4

85 x 2

75 x 6

Big few days of performing coming up, starting tonight, so a short day today but 85 x 2 and 75 x 6 and 65 x 8 are all rep PR's so we'll take it.

BP

Today, Thursday

Short walk

MP: 65 x 3

BP:

95 x 10 - no legs, not much arch

115 x 8 - a little more legs/arch

135 x 6 - more legs/arch, especially for final reps

145 x 5 - still pretty good but now lots of legs/arch and tough to get up from bench

155 x 3 - butt starting to come up off the bench, have to watch that.

Overall, best session in a long time. Would have done backoff sets but out of time.

DL

Today, Wednesday

Don't usually lift on Wednesdays, but feeling the need today, only have a few minutes

DL:

130 kg x 1 double over, x 2 l/u, x 2 r/u

Felt good. Faster off the bottom would have been nicer, but felt strong

MP

walk

MP:

45 x 6

65 x 4

75 x 5, 2, 3, 4 (felt in disc a little), 5 (felt fine)

65 x 6

85 x 1 - could have done more but getting tired

95 x 1 - a slow grind

Thought about more but that's it for me for this lift for now, maybe squat later.

BP, DL

Yesterday, Wednesday, nothing but walk

Today, Thursday

walk

BP:

95 x 5

115 x 7

135 x 4

155 x 2, 1

145 x 2, 2, 2

140 x 2, 3

10 sets, idea was work up to 155 then backoff sets. Still need heavy - 135 is almost stupid easy, and 140 felt like a good groove by the final set today, but my consistency of technique still needs a lot of work. Maybe we got to decent technique on 140, but not on 145 or 155.

A few hours later:

Some SE sprints

An hour after that, warmup as follows:

bar hangs, assisted one-hand, packed and unpacked.

dip stretch

straddle DL, 225, right front x 1, left front x 1

DL:

Planned:
130 kg x 3 r/u, x 3 l/u

Actual:

130 kg x 1 r/u, x 2 r/u, x 3 l/u - interesting. Tired from SE sprints, maybe

FSQ

Today, Tuesday

walk

FSQ: felt like doing a lot of warmups today, so

Paused, exhaled, super-deep:

Singles @ bar, 55, 65, 75, 95

put on Oly shoes

115 x 1

135 x 1

No exhale, but pause

155 x 3, 3 - tired, and that's enough for today.

MP

Yesterday, Monday

Having postponed Saturday's planned MP/FSQ session, I did MP yesterday but only that - was late in the day, and I elected to push hard.

MP:

45 x 8

55 x 7

65 x 6

75 x 5

85 x 4

Previous best was 80 x 3, so this is a big PR. Not wanting to be a pig, but want a big more volume, I did

65 x 7

75 x 6

and called it a day - 7 sets, 43 total reps, and a new PR. Interestingly, based on 85 x 4, 65 lb = 70% and 75 lb = 80%. 70 and 80% weights - perfect for me.

Cueing for me now is:

Before unracking, push hard on the pressure point at the base of the palms, pinkie side.

Grip the bar tightly

Pull the bar apart

Unrack the bar

Take two steps back, one to move back, the other to make the feet the same.

Drive the bar up first with the lats and elbows.

Almost immediately, start rotating internally on the way up.

Finish by rotating internally and pausing the overhead position that way, upper back firing, chest/head pushed forward and bar back.

Saturday, Variety

Yesterday, only a short walk and a little stretching

Today, Saturday, played a service in the morning, and decided against doing the planned session - just plain tired. Instead of that, did

SW 24 kg

00:00 x 5L
00:30 x 5L
01:00 x 5R
01:30 x 5R

C&P 20 kg x 2L, 2R

BP, DL

Thursday

walk, longish

warmup - bar hangs, OHP w/ empty bar to help open chest/t-spine

BP:

115 x 6 - warmup

145 x 4, 4, 4 - working hard enough that hamstrings and lats are starting to cramp, so we'll stop here for today.

NB: have lost a couple of pounds this week, 151 this morning, so that may explain some of this.
Will continue to try with backoff sets, just to keep the volume up

125 x 8 - I'm thinking that I might need to bump up to 155 and stick to triples. Somehow it ain't heavy until it's heavy, and I'm not sure 125 or 135 are doing much for me. 145 - that's OK, but it's not hard for the first few reps. Maybe we'll even alternate between a couple of weights.


DL:

130 kg x 2 r/u, x 2 l/u

MP, SQ

Tuesday

short walk

MP, based on random numbers as in earlier MP workouts

Warmup: 50 x 1, 60 x 2

Sets = 9

70 x 4

70 x 5

70 x 3

60 x 5

70 x 3

80 x 2 (called for 1 rep, got greedy)

70 x 4

60 x 5

80 x 3 - 3rd rep slow at sticking point


SQ:

FSQ: 145 x 3, 3, 4

HBBSQ: 145 x 5

BP, DL

Today, Saturday

walk

BP:

95 x 3
115 x 2
135 x 5, 5, 5, 5
155 x 1


DL: 130 kg x 1 r/u, 1 l/u - DL is tough after BP

SQ

Today, Friday

Short walk, 2 Buteyko pauses and a few SE sprint. Right hip still sore so didn't push the sprinting hard

FSQ:

80 lb x 3

140 lb x 3, 3, 3

HBBSQ: 140 x 5

MP

MP + SQ day

Walk

MP, added 5 lb to each so 60, 70, 80 lb

Sets: rand 6-10 = 8 sets

Weights/reps:

warmup: 60 x 1, 70 x 1

work sets (rand 1-3 for weight, rand 1-3 for 80, 3-5 for 70, 5-8 for 60)

80 x 1

70 x 5

60 x 7

70 x 5

70 x 4

80 x 3 - might have pushpressed a little, must be vigilant about this, had tried narrower grip but no good

70 x 5 - knees locked solidly, back to previous grip width

80 x 3 - everything solid

Had hoped to SQ but will do that either tomorrow or first on Saturday

BP, DL

Today, Tuesday

Buteyko walk + SE Sprints. Right hip sore, trying different things with form.

1-leg DL, 40 lb dumbbell, lf, x 2 - right hip doesn't like

BP: 115 x 5, 135 x 5, 5 - very good, up from last time for sure when I got 135 x 3 once

DL: 120 kg x 5 r/u, x 5 l/u - good.

Variety

Yesterday, Sunday, a breathing walk combined with a few SE sprints, and another walk to a friends house for dinner and back with my wife in the evening.

Today, Monday, a single Skin the Cat on the rings, and might take a walk later

Barbell MP and SQ

Stretch - Cossack sequence, split sequence - nothing to hard, just going through

Skipping 1-leg DL today - need a break from them. Right hip and knee have been weirdly tight.

MP - used random number generator as follows


Sets - Rand 6-10, got 7

Weights for each set - Rand 1-3, got as below, using 1=55 lb, 2=65 lb, 3 = 75 lb.\

Reps for each set - rand 5-8 for 55 lb, 3-5 for 65 lb, 1-3 for 75 lb.

75 x 2

65 x 4

55 x 8

65 x 5

75 x 3

75 x 2

55 x 7

SQ: in shoes

FSQ: 95 x 5, 135 x 3
HBBSA: 135 x 5

NB: For squat, letting the tension go at the bottom to get deeper, not sure that this is a good strategy

1L DB DL, Light OHP and FS, BP, DL

Short walk w/ a few SE sprints

1-leg contralateral DB DL: 40 x 2, 1, 1 - lf, best volume to date, and getting smoother/better

OHP: in Oly shoes: 55 x 3, 65 x 3 - shoes were an accident, no time to change, though.

FSQ: in Oly shoes: 135 x 2 shoulders a little sore where bar rests

BP: 95 x 5, 115 x 5, 135 x 3 - first time in months, an OK start

DL: 120 kg x 4 r/u, x 4 l/u - tired after all that came before but this is still perfectly doable

SE Sprints, MP, FSQ

Today, Tuesday, after lots of driving yesterday

Walk, with SE sprints

several hours later

Barbell MP: rand for weights, reps

rand 1-3 = 55, 65, 75 lb

rand 1-8 = reps for 55 lb
rand 1-5 = reps for 65 lb
rand 1-3 = reps for 75 lb

next time, rand 6-10 for sets - today 10 sets

1) 55 x 3
2) 55 x 3
3) 55 x 7
4) 75 x 1
5) 75 x 1
6) 55 x 7
7) 65 x 2
8) 55 x 8
9) 65 x 5
10) 55 x 8

FSQ - all paused but not exhaled, in Oly shoes. NB: first time doing these in a long time
55 x 1
95 x 3
115 x 3
135 x 3

Enough for today

HLR

Another 1-day vacation day, did HLR, 3 doubles, at a park, and walked.

DL

Today, Sunday

walk before church

DL after as

120 kg x 3 r/u, x 3 l/u - felt great

Barbell MP, PU

Today

1-leg DL: 40 lb dumbbell contralateral, lf, 2 singles each way, maybe 3 (wasn't really counting)


MP Barbell:
55 lb x 4, 8, 2, 8, 5
65 lb x 1, 5

Used random 1-8 reps for 55 lb, 1-5 reps for 65 lb.

Notes: Next time, might try rand 1-3 for 5 lb plates on the bar, rand 1-3 rep for 75 lb, rand 1-5 for 65 lb, rand 1-8 for 55 lb, and mix things up, e.g., do a rand 1-3 to get a weight, then a rand 1-3/5/8 to get a rep count

PU: bw x 4 - nice and high, pause at top, no hurry between reps

SE Sprints, MP, DL

Yesterday, walk but no lifting and not much stretching, either

Today, Wednesday:

Some SE-type sprints after walking to the bank and the post office - felt good.

1-leg hex dumbbell contralateral DL: 40 lb x 2 alternating singles, lf

Barbell MP: 55 lb x 5, 5, 5

DL: 120 kg x 2 r/u, x 2 l/u

Easy press, windmill, PU, DL

Did a few presses and windmills last Thursday, but I am still doing something funny to my lower back in my windmills. Today is 1 week after my previous entry - just trying to heal from all the Inman training and from whatever I've been continuing to do to my back.

Today:

1-leg, contralateral DL. A few singles each side with a 20 kg kettlebell and then a 40 lb dumbbell.

20 kg: MP x 1 + WM x 1, lf
PU x 1
20 kg: MP x 2, lf
PU x 2

Barbell MP: bar x 5, 55 lb x 5 - pulling the bar apart helps avoid right shoulder impingement.

DL: 120 kg x 1 r/u, x 1 l/u

Very short SW, MP, WM, DL

Yesterday, Sunday, after playing in church in the morning with a breathing walk before

walk to grocery store

20 kg: lf, 5 swings + MP x 1 + WM x 1

DL: 120 kg x 3 r/u, x 3 l/u

Walk

Today, Wednesday

walk

Big sneezing session in cold grocery store after walk in heat, to the point where my back hurt. Later, tried to exercise but was cooked - failed a StC. Nothing else for today.

Sneezing - go figure ...

MP + WM

Today, Tuesday

walk

Cossack sequence

16 kg: MP x 8 + WM x 2 - not perfect on right side, but my "bad" days w/ right side WM are becoming not quite as bad as they sometimes were.

MP + WM, DL

Today, Monday

walk

Cossack sequence

Dip stretch

Rings: StC + lever hang

20 kg: MP x 5 + WM x 1, lf - would have used 18 kg if I'd had one. Went well, though

DL: 120 kg (about 75%) x 2 l/u, x 2 r/u on the 2:30

MP + WM

Today, Friday

walk

no stretch/cossack

16 kg: MP x 5 + WM x 1
repeat

WM did not go as well without all the stretching first. Managed it but not by much on my right side.

Light barbell MP, walk

Today, Thursday, a very busy day playing and teaching.

I have been working on my standing barbell military press, just with an empty barbell and working on finding a good grip with, good posture, a good overhead position - all those things. Today, throughout the day, I did several sets of between 4 and 7 reps, some with my wife watching and offering valuable feedback about my lack of symmetry in the overhead position.

walked as well.

MP + WM, DL

Today, Wednesday

early AM "egyptian" stretch

walk

Goblet squat to pry, reaching arms forward and moving around to loosen shoulders

Cossack sequence, now including 1A2L plank (ending w/ bw WM)

16 kg: MP x 5 + WM x 2, lf - excellent, and since this is a new weight and since we did 2 WM, no second set today. It's also the third day in a row of MP + WM, and that's new, too

DL - on 3/4" platform, 130 kg x 8 singles on the :55 - rest was really too short at this weight, good for hypertrophy, I suppose, but last couple of reps were really tough.

MP + WM

Today, Tuesday

walk 2 mi

14: MP x 5 + WM x 2, lf - posture wasn't perfect on right side windmills and I felt that a little
14: MP x 8 + WM x 1, lf - need to go super slow on the way back up with right side sometime, did that a little bit today but need it more often and to really keep driving the weight up the entire time - elbow feels like it bends a little, tricky to know because my elbows hyperextend but still a thing to be mindful of.

SW, MP+WM, BP, DL, all light

Off Saturday and Sunday

Today, Monday

Cossack sequence, added 1-arm, 2-leg plank after outside hip stretch and before WM.

Q&D-ish: 14 kg 1-arm swing, lf, as in 033. Two series so total 40 swings, 20 per side, 10 per side per series

14 kg: MP x 5 + WM x 1, lf

Repeat

BP: barbell, 95 lbs x 8, focus on figuring out what sort of "break the bar" feels good to my shoulders, and on feeling lined up correctly at lockout - left side doesn't seem to like the lockout position.

DL: on 1-1/2" platform, 120 kg x 10 singles on the :55

MP w/ kb and bar

Today, Friday

Short Buteyko walk, 1 pause

walk to bank

Buteyko walk, 3 pauses

Bar hang x 1 untimed

12 kg: MP x 5 + WM x 1, lf
repeat - getting better


Barbell MP: empty bar x 5, 5 - just looking for good form and grip width for me.

DL, Press, WM

Last Wednesday, July 17, I did an Inman walk workout, then took a shower and taught a guitar lesson, and after first noticing my back was quite stiff, realized I'd put my back out, somehow.

It was a pretty unpleasant first few days, but I have righted the ship as of a few days ago. Tuesday, no symptoms at all. From Thursday through Monday, worked on stretching what was tight, but mostly on noticing how overtrained I'd become. The previous week saw a much higher frequency of Inman walks, albeit not a big increase in weekly volume, but I guess spreading out the volume cut into recovery in a serious way. That, plus a long drive in a car with a clutch on the Saturday before, plus some deadlifting, all conspired to overtrain my lower back.

Today, Thursday:

12 kg: MP x 5 + WM x 1, lf, and repeat. This is a "2 x 5" kind of press workout.

long break

Barbell BP: first in a while, bar x 4, 95 lb x 4, x 6 - settled on middle fingers on rings, wore Oly shoes in lieu of using blocks under my feet

DL: 115 kg on 3 board platform (2-1/4") x 12 singles on the :55

MP + WM

Today, Tuesday

6 kg: MP x 5, WM x 3

12 kg: MP x 5, WM x 2

14 kg: MP x 5, WM x 1

WM, DL

Today, Sunday

WM:
6 kg x (1 press + 1 WM), 3 alternating singles
8 kg as above x 2 alternating singles
10 kg x 2 press + 1 WM
12 kg x same

DL
105 kg (65% 1RM) on 3"(4 x 3/4") platform, double overhand, solid pause at lockout

15 singles on the :55, total elapsed time 13:00, 10-sec pause at last lockout, had hoped for longer

Inman Walks

Yesterday, Friday

Inman walks, again only 2 of them, about 250 yards each with 175 lbs. About 3:30 to execute the first one, went on the 15:00 for the second one.

First time doing this 2 days in a row.

Rain-shortened Inman Walks

4 mile walk

Rings: StC + 1 Archer (both sides) before lowering - this was my warmup.

Inman walks - only got in 2 before it started raining, but used 175 lb and went a bit longer than last time.

WM

More cleaning

walk

Cossack sequence + bw WM

5 x MP + 3 x WM, lf, @ 10 kg

DL w/ longer lockout

Today, Monday

Lots of cleaning and schlepping things today.

Cossack sequence + bw WM

WM: 5 x MP + 1 x WM, lf w/ 8 kg
repeat w/ 12 kg

DL:
conventional on 3" platform
110 kg
5 singles, double overhand, with a 15-20 second hold in lockout position on each rep. Looking to improve grip endurance for Inman. Did a new rep every 2:00, probably need to wait longer between.

Inman walks

Nothing during the week of July 1 until Friday, July 5 - still eating everything in sight.

Friday, July 5:

Inman walk. 165 lbs, about 150-200 yards on the 10:00, 7 reps total, each rep took about 2-3 minutes depending on walking speed. Lots of experimenting with posture, walking speed, mental imagery, grip width. Had planned on 8 reps but by the end of the 7th rep, it felt like enough. Did this at 3 pm on a hot, humid day.

Nothing else that day except some windmills, also did some windmills yesterday, Saturday

At PlanStrong, variety

Yesterday, Saturday, while at PlanStrong as HQ facilitator

Some bar holds w/ 135 lbs, experimenting with some of Fabio's grip width suggestions for the Inman

Also some one-arm bar hangs

Today, Sunday, taught a few people the Cossack sequence w/ the added bw WM and then split switches

Stretch, WM, Rings, DL

Haven't been logging training much lately.

Yesterday, a single .55 mile w/ 75 lbs. Hands got numb, otherwise OK.

Before that, several sessions - one was 1/4 mile x 3 on the 15:00, another was .15 mile x 7 on the 8:00

Today, Thursday:

Cossack sequence including bw WM

Press/WM: Press x 5, WM x 1, lf, @ 6, 8, 10 kg - did a second rep right WM, then @ 12 kg, press x 5 and WM x 2

Barbie weights but definitely progress.

Rings: StC + partial FL, then Archer PU 3 to each side alternating (as usual)

DL: on 3" platform

110 kg x 3 r/u, x 3 l/u

Took enough time between the two sets to realize that the weight moved much faster with the l/u grip. Will try to keep experimenting with which grip is strongest.

Variety, WM, DL, Ruck

Today, Tuesday

Dip stretch

Rings: StC + angled FL

WM: bw x 1 l/r, 8 kg x 3 l/r, 10 kg x 2 l/r

DL: on 3" platform: 100 kg x 5, double over, paused tng

break

Stradle DL: 225 lb, r front x 2 paused tng, l front x 2 paused tng
Tried to keep hips pretty square and rotate from t-spine but also seemed to rotate lower. Nothing bad, just different but I think it's less than ideal

back to regular on platform

DL: on 3" platform: 110 kg x 5, double over, paused tng

Walk to grocery store and back, about 1.7 mile, w/ 50 lb pack

WM and Inman Holds

Nothing Saturday or Sunday - big performance days, both

Today, Monday:

dip stretch + 1 dip

WM: bw x 1 L/R

8 kg: MP x 5 + WM x 5, lf - good, getting better at everything here

Inman holds:

00:00 - 03:00 - 105 lb, 3 min hold, SQ at 1, 2, and 3rd minute

08:00 - 11:00 repeat w/ 125 lb

16:00 - 19:00 repeat w/ 145 lb

24:00 - 27:00 hold but no SQ
32:00 - 35:00 repeat above
40:00 - 43:00 repeat above
48:00 - 51:00 repeat above

Total of 21 minutes under the bar, good progress. 3 minutes is a little tiring but recover-from-able. Volume is a key determinant of success, so happy to have found a format that allowed me to increase volume from last time.

Also experimented with a slight GM to put the load more on the abs and allow me to move the bar on my back and/or reposition my hands a little.

Inman Intervals

Inman Intervals

WM: bw x 1 l/r, 8 kg x 2 l/r

Walk with 145 lbs. for 2 min, rest for 3. Repeat total of 5 times.

Later, a few short walk and then just stand with 225 lbs. Clearly my work in the basement with lighter weights prepared me well for outdoor walking, and just as clearly I am not ready to walk with 225 yet.

-S-

Variety/Easy

Today, Thursday

stretch a little

bw walk to grocery store and back

Straddle DL - 225 x 1 each way

DL: 100 kg x 5, double overhand, 3" platform

Shoulder stuff - Egyptians, dip stretch, StC on Rings, etc., and short, light ruck

Very busy weekend, not much on Friday, Saturday, or Sunday - very tired by Sunday, took a nap and went to sleep early.

Today, Monday:

Some Egyptians for the shoulders - helps.

Ruck/walk w/ 25 lb. plate, probably 2 miles with stops

WM: singles @ bw, 6 kg, 8 kg, and 3L/R @ 10 kg - ever improving, and right shoulder feels good afterwards. Also pressed the 10 kg 3 times each side before going into the WM, will probably try to keep that as the weight gets heavier in order to restore some pressing strength. Experimented with my "turn to look at the weight" before the press instead of just before the WM, and it helps the right side press find a pain-free groove more readily.

Dip stretch

Rings: StC + partial FL x 1 - really pointed toes on the way up and it took away from the rest. Probably good to keep doing that as it's a better HLR and I also want to have a good HLR.

Time under bar, DL, Ruck

Today, Thursday

Time under the bar: 1, 2, 3, 4 min w/ 95 lbs., then several more 2-3, each going up 105, 115, 125, 135. Video'd everything - as boring to watch as it is to do!

DL: 3" platform

110 kg x 5 double over

130 kg x 1 r/u, x 1 l/u - second one worse, not enough rest, I guess

140 kg x 1 l/u, x 1 r/u - second one worse, doesn't settle anything about which grip is better

Walk to grocery store and halfway home, was running late so got a ride. Started w/ 50 lbs. added groceries. Hot, humid, not a lot of fun.

Ruck, WM

Yesterday, Tuesday - very busy, not much except a short walk w/ weight

Today, Wednesday

Walk about 1 mile w/ 50 lbs. with a couple of stops along the way

A couple of short stints with the bar in the basement

Later, WM on the porch: bw x 1, 6 kg x 2, 8 kg x 3, 10 kg x 3 - right side iffy on these last one

WM, DL

Friday, not much - very busy day. Grocery store and back w/ 25 lbs.

Saturday - taught in morning, then grocery store walk, then "hospital" day - 4-5 hours worth of naps.

Today, Sunday, played, drove to EWR and back, then at home

WM: all LF: bw x 1, 6 kg x 1, 2, 3, and 8 kg x 1
Learning my own setup with these, right should feeling very worked but very good.

DL: 110 kg x 1, 110 kg x 3, all on 3" platform

Time under bar, SQ OTM

Gardening

WM - only 6 kg, but getting better acquainted with what my personal setup needs to be.

Bar work. 95 lb, 1 SQ every minute

2 min, grip cramping - realized I'd done all that chopping in the back yard, so decided to reset. 5 min rest, and 5 min rests between everything below.

5 min, medium grip
6 min, narrow-ish grip
4 min, wider grip

Last week, just one "set" with 75 lbs. for 8 minutes, so more weight today, and greater volume as well

Ruck

Last Saturday, in anticipation of a few days off, I did my first two-days-in-a-row-going heavy Ruck. 80 lbs on the way to the store and 19 lbs. of groceries additional on the way home.

Nothing Sunday, Monday, or Tuesday except a little bw-only stuff at the hotel gym.

Today, 1.9 miles w/ 3 metal plates, total about 80 lbs. Getting tired of losing the circulation in my arms.

Variety, Ruck

Today, variety: 1A1L elevated hand PU, dip stretch, rings

Ruck 231 lb on the way there, 249 on the way home.

Ruck, SW

Weighed 231 w/ pack so about 80 lbs, walk 2.5 miles via back way to grocery store. HR was high, 144 average and 164 max, pace showed 23:08/mile but I stopped briefly a few times. Also was relatively early in the day at 9 am.

The change from 50 up to 70 lbs. didn't seem difficult, but today w/ 80 lbs was definitely harder. We will stick with that weight for a while and expect HR to come down.

Pack was 3 of my metal plates, two in hydration slot and one strapped into the main compartment.

A bit later,

kettlebell swings - a bunch of sets of 10 2-hand swings with 24, 32, 44 kg bells

kettlebell cleans: 2 x 24 kg x 5, 5

WM, DL, SQ

Today, Thursday

Lots of windmills - bodyweight only for 3 each side, then a bunch of alternating singles with a 6 kg, then a double @ 6kg to finish, everything LF (left side first). Did the dip stretch after the bw-only and before the weighted, also experimented with shrugging into the dip stretch position.

Good day w/ windmills, all in all - form is better.

DL - as always lately, standing on 3" platform

110 x 5 singles, double over, about OTM

120 x 1 r/u, x 1 l/u

130 x 1 r/u, x 1 l/u

Very interesting that my "preferred" grip, l/u, seems slower through my sticking point that's a few inches off the ground. I don't know if this is because it's the second lift with the same weight on relatively short rest, or because l/u really isn't my best grip.

Next time, will try l/u first and r/u second to see what we think.

Still playing with keeping the bar pulled close and sitting back at the start, also slightly narrower, slightly more turned out stance, also getting tighter at the top by opening groin, lengthening spine, flexing upper back muscles, and more.

Later, a fun thing with a barbell as Inman prep

Every :55, a single HBBS with 75 lbs, and stand there in between. 8 reps, so almost 7 minutes with the bar on my back. All the squats were prying, very deep, and 5 seconds at the bottom, and felt great.

DL

Sunday, no lifting - yet another big day, played for the social hour for a solid hour after church

Monday, still very tired, walked twice but no lifting and no rucking

Today, Tuesday:

DL on 3" platform. Starting with bar very close to shins

110 kg x 1, 1, 1 double over
120 kg x 2 double over
130 kg x 2, r/u

Very interesting that 130 kg slows down right where 140 kg stopped last session. Need to spend some time with 130 and figure this out, maybe even some time at 120 or 110 and going for speed through there. Not sure if this is what I need, but it will be the next experiment. Slowing down point is basically where the floor is without the elevation.

Also experimenting with grip - trying to grip the bar double over, then switch grip without moving feet - interesting, and not what I usually do.

-S-

Ruck

Yesterday, Thursday, just variety with my nephew visiting - Rings StC + FL, dragon flags, archer pullups, cossack stretches and splits.

Today, Friday:

Ruck w/ 60 lbs. Duration 43 min, page 21:30/mi, average HR 131, max 146 - altogether better than earlier in the week, when pace was 22:30, average HR was 134 and max was 158, distance 2.37. Managed to hydrate well when I got home.

Some more variety - barbell mil press w/ 65 lbs. x 2, x 5, FSQ 65 lbs x a few.

Ruck

Yesterday, Tuesday:

Busy day, but a brisk ruck w/ 50 lbs. in the pack and groceries on the way home, 2.3 miles the back way to the grocery store. My first brisk walk w/ 50 lbs, average HR was 134, max was 158. Weather was perfect, about 50F. The HR curve basically mirrors the topography - at 156 for a while going a longish, steep hill.

Before that, a few bw-only windmills and some Cossack stretches

Variety, walk/ruck, DL

Yesterday, Sunday, no exercise

Today, Monday, still raining outside

Dip stretch + 3 dips

Played around w/ barbell clean @ 65 lbs.

Clean, switch to press rack, press x 5, focus on rotating hips under and tight abs.

Clean, FS x 5

Shoulders and t-spine feeling really opened up.

Walk 2 mi, grocery store and back, w/ 25 lb in pack

A bit later, deadlift - an interesting day on 3" platform (4 thickness of 3/4" plywood).

130 kg x 1 double over, x 2 r/u, x 3 l/u, all very light and paused tng

140 kg x fail, x fail - very interesting because the weights definitely broke off the ground and stopped, more or less, right where my conventional start is when not pulling from elevation. Very interesting indeed. Both time, fought with it where it stopped for a couple of seconds before setting it down.

Variety, Ruck, Walk

Yesterday, Friday, walk/ruck to grocery store w/ 25 lb weight in pack, additional weight for groceries on the way home.

Today, Saturday, lots of good variety:

Dip stretch

WM: 6 kg x 1, x 3

1-arm ring hangs

Ruck 1/2 mile w/ 117 additional pounds.

Walk 4.5 miles w/ just a couple of water bottles.

Variety, Ruck

Today, Thursday:

SW: 18 kg x 1-arm x many w/o putting bell down, just looking for good form, maybe 30 in total

Dip stretch

Rings:

StC + partial FL x 1

1-arm hangs, rf, about 5 seconds each

StC + partial FL x 1

SQ: 145 x 1 - ugh

Bar holds: 145 x 2 min x 3 w/ 5 min rest between. Practice moving, standing on one leg, toe touching with the other, etc.

walk to grocery store and back, 25 lb plate in pack, weighed 200 lb even when I got home so + 45 lb. for the way home.

Ruck, DL

Missing a few days of logging here

Friday - IDK

Saturday - 3 mi ruck w/ 50 lbs

Sunday - off

Today, Monday - 2 mi ruck w/ 50 lbs, 1 mi walk, then lift:

1A1L PU @ 12" x partial ROM x a few
Bar hold 135 lbs. x 2 min

1A1L PU @ 12" x partial ROM x a few
Bar hold 145 lbs. x 2 min

Bar hold 145 lb x 3 min

For all bar holds, move around, shift weight, stand on one foot for 5 seconds a few times. Play w/ grip width, need to start wider but move in a little each time. Plates were slipping so added 2.5 kg clamps on each side.

PU: bw x 2
Hang - 1A plus a few fingers on other hand

DL:
on 2-1/4" platform (3 pieces of 2' x 2' x 3/4" plywood)
130 kg x 1 double over, x 2 r/u, x 3 l/u

Ruck, DL

Yesterday, Wednesday

Walk to grocery store and back w/ 25 lb plate - 2 miles

Ruck at total weight of 245 lbs so about 90 lbs. in pack, down to Cedar and back, so 1/2 mile x 2, separated by a few hours.


Today, Thursday

On porch, windmills w/ 6 kg
getups w/ 12 kg to hand

later

dip stretch

1A1L PU, 12" elevation, partial ROM

SQ (sort of) - empty bar hold, then 1:00 of bar hold w/ 135 lbs

DL: 1.5" platform, 130 kg (286 lbs) x 1 double over, 2 r/u, 3 l/u

Intended to work up to 3" platform and continue ladders. 130 kg is exactly 80%, and some volume there would be good

Ruck

Yesterday, Sunday, played in church but felt less than well, and had a bit of a temperature, so cancelled my afternoon and basically slept the rest of the day. I think I got dehydrated during Thursday's ruck and should have had water to drink with me along the way.

Today, Monday, feeling much better - still not over whatever it was altogether, but better.

Walk w/ 25 lb plate in backpack, total 4 miles w/ 2 stops along the way.

Walk/Ruck

Today, Saturday

Walk to the high school and back, twice, total 2.4 miles, and even jogged a bit of it, all with a backpack that weighed about 30 lbs.

Variety/Stretch

Today, Friday

Plenty tired and sore from the long, heavy ruck yesterday, plus a long and busy day.

Stretch, including several bw-only getups to elbow and one to hand each side.

1A bar hangs - haven't done in a while, mostly kept a toe on the ground or on something. Good to stretch out this way, especially my right shoulder.

WM: bw-only but 5L/R, unusual for me to do that many but they felt good.

Rings: StC + angled FL x 1

Ruck

Today, Thursday

Ruck w/ 65 lbs, 3 miles to Glen Rock and back. Tried to keep HR lower, was successful for the first half but not the second. Walk was uphill both ways - uphill to the middle then down both ways.

Dip, Rings, 1A1L PU, DL, light ruck

Today, Wednesday

Dip stretch + 1 dip - x 2 w/ break between

Rings: StC + angled FL x 1

1A1LPU - on 12" box, very slight lowering, a double each side

DL - conventional double over

130 x 1, 2, 2

on 3/4" platform

140 x 1

walk 2 miles (grocery store and back) with a 25 lb plate in my regular backpack.

Walk

Yesterday, Monday, added a 5 kg and a 2.5 kg plate to the pack, walked 1.1 miles. Because the 5 kg plate was outside the same bricks, the weight distribution felt tougher - a slog.

Today, Tuesday, walk to OPRC and back w/ just backpack, home for 10 minutes, then to grocery store and carried about 40 lb. of groceries home with me. A few bw-only windmills on the way to the grocery store.

Total walking distance - 5.7 miles, estimated walking time just under 2 hours.

Ruck 1.6 mi w/ 65 lb

Today, Saturday

Ruck - 65 lb, 1.6 miles. Checked HR - avg 142, my wife walked with me, pace was easy conversational except when going uphill, and even then it was still conversational

DL

Last ruck was Saturday.

Big day Sunday.

Monday, big day - passed SFB w/ Phil, worked on barbell OHP

Tuesday - dead tired, walked

Wednesday - walk, still a bit tired, was in NYC, many rehearsals

Today, Thursday:

Short walk, then a very busy teaching day. In a short break:

1A1L plank holds

DL: conventional, double overhand, paused tng

110 x 5
120 x 4
130 x 2 - grip

I'm thinking of working up to 130 x 5 x 5 once a week

Ruck

1.2 mile walk, today with 65 lb, up from 45 yesterday.

Ruck

Walk to grocery store and back, about 2 miles, w/ 52 lb pack (and groceries in a bag on the way home).

While teaching, some 8 kg windmills, and a quick StC + FL on the rings

Walk/Ruck, variety

Yesterday, Thursday, 52 lb. backpack, carried new dry cleaning to cleaners, picked up old and walked home with it. Computer says it's 0.4 miles each way, so we'll call it 3/4 of a mile. Ran into our neighbor from across the street, chatted with him standing still and also walking. Observation - standing with a 50 lb. pack is not at all difficult.

Later

Dip Stretch + 2 dips

WM: 8 kg x 3L/R

Rings: StC + angled FL

Short walk, DL, Variety

Short ruck, about 35-40 lbs. just into town to the pharmacy and back. Focus on evening out shoulders in the hope of preventing left hand numbness - seemed better.

DL, conventional, all double overhand and paused tng:

110 x 4 67.6%
120 x 3 73.8%
130 x 2 80.0%
140 x 1 86.2%

Considering working up to 5 ladders of 1-2-3 with 130 kg, thinking about how to structure.

For today, 4-3-2-1 was good - first deadlifts in 10 days or so.

Break

Dip Stretch

Dip x 2

WM: 4 kg x 3L/R

1APU @ 8" x 1L/R, 1L/R

Rings: StC + angled FL

Ruck

2.1 mile ruck with 45 lbs or so in my new backpack in the from of sand "bricks"

Some numbness in left arm - ugh

More weighted walking

Today is Monday

Saturday, Inman walk w/ 75 lbs to corner of Spring Ave. and back

Sunday, nothing

Today, Monday,

Dip stretch + 2 dips

WM: 4 kg x 1L/R

Inman walk w/ 75 lb. again. Both times, Steinborn the weight up. Saturday, right; today, left

new backpack arrived, so

backpack w/ 45 kg (99 lb) to corner of Spring Ave. and back.

Variety

Today, Friday

walk to grocery store w/ 15 kg plate in my backpack.

Dip Stretch

1APU @ 8" x 1R/L, 1R/L, 2R/L

Variety - walk, rings

Today, Wednesday

Walk 3 miles

Rings:

StC + angled FL

Archer PU, alternating singles, l-sit, 2 each way

weighted walk, 1APU, light SN

Nothing Sunday except some stretching.

Monday walk 3 miles but no exercise

Today, Tuesday

stretch

walk about 1/2 mile with 3 x 15 kg plates in a backpack - not easy

1APU @ 8" x 5 singles R/L

SN: 12 kg x 50R/L in 4:30. Grip a little iffy by the end but still strong enough to get the job done.

short walk

DL Comp #1, Week 4, Day 3

Yesterday, Friday, nothing - crazy busy

Today, Saturday

DL Comp #1, Week 4, Day 3 (final and test)

bw = 69.5 kg (153 lb)

1APU @ 8" x 1R/L, 2R/L - I think this is the first double @ 8" elevation. Felt pretty good

DL:

Sumo, 225 lbs, thumbless x 5 - warmup

Conventional - by 15 kg increments except PR, video of everything

110 x 3 r/u - would be meet warmup set 1 (242 lb)

125 x 2 r/u - would be meet warmup set 2 (275 lb)

140 x 1 l/u - would be meet attempt #1 (308 lb)

155 x 1 - would be meet attempt #2 (341 lb)

167.5 x fail - would be meet attempt #3 (374 lb)

1APU, DL Comp Wk 4, Day 2

Thursday

walk - weighed at home, 191 lbs w/ all the groceries

1APU @ 8" x 3 singles each way, plenty of rest, rf

PU: bodybuilder style x 2

DL:

135 x 3, 225 x 2 (lbs) sumo

115 x 4 r/u

125 x 3 l/u

135 x 3 l/u

Comp 1, Week 4, Day 1, Variety + DL

Today, Tuesday

Dip stretch + 2 dips, very slow in both directions

WM: 4 kg x 3L, 3R

Rings: StC + partial FL

DL:

Zercher x 135 lb.
Straddle x 135 x 3 each way trying to keep bar 90 degrees to feet, light tng

Conventional

125 x 5 r/u
135 x 4 l/u
125 x 5 l/u

1APU, More Light SN

Friday, drove to Philly late afternoon.

Saturday AM, 1A PU on a bench, so maybe 18", x 6R/L - not hard at that elevation, but also haven't done 6 before. Also some partial and full 1A bar hangs and a couple of pullups.

Interestingly, my lower back was sore when I got out of the car on Friday night, and still sore on Saturday, especially the drive home, and still sore on Sunday somewhat.

Sunday, after playing in church, a nap, lots to eat, and went to sleep early.

Today, Monday

walk

bw windmills, focus on looking at hand when right is up, which is the side to which I rotate more poorly. Felt rotational ab muscles almost cramping.

1APU @ 8" x 1R/L, x 1R/L

1A1L plank @ 8" x 10 seconds each way

1A1L plant @ 4" x 20 seconds each way - harder, but perfectly doable

1APU @ 8" x 1R/L

break

SN: 12 kg x 40R/L in 4:15 - nose breathing all the way through, excellent! Stayed nice and rhythmic through most of it, started breathing a little faster and going a little slower towards the end.

Variety

Friday A few 24 kg cleans while teaching Dip stretch + 2 dips WM: 4 kg x 1 each side bw toe touches Rings: StC + partial FL x 1 - got a solid, and longer hold at FL - felt great PU: Archer, right out first, 3 each way. Grip strong on right side, need to grip harder and bit more of a false grip on left. Don't have much of a false grip on either but right is better. walk

DL Comp 1, Day 2 of 2, to 150 kg

Walk 1A PU @ 8” x 1R/L Zercher DL @ 135 x 1

Sumo DL @ 135 x 2

NL Plan: 115 x 5 125 x 3, 3 135 x 3 140 x 2,1 150 x 1 Done as 115 x 5 r/u 125 x 3 r/u 140 x 2 l/u 150 x 1 l/u 135 x 3 l/u 125 x 3 r/u 140 x 1 l/u

Variety, Light SN

Variety Day, today, Tuesday - lots of rest between things

Dip stretch

bw windmills and toe touches

Rings: StC + angled FL, angled FL

Zercher DL:

135 lbs x 1, 1 - second one included a proper descent

Straddle DL: thought about thick bar, but decided to go with the bar above

135 x 5, 5.  Started right in front for first set.
Tried to keep the bar straight forward-backwards, which as I near the touch-and-go on the floor, challenged my t-spine and shoulder range of motion.  A good exercise for me to repeat after today

PU: L-Sit, Archer, 1 PU, out to right, left, right, left, and down

SN: 12 kg x 35R/L in 4:20 - about 1:00 slower than 35/35 of last session, and that's good.  Working on finding a good path and a good position at the top, and trying for easy cardio.

1APU, DL Comp 1, Week 3, Day 1, also Plan for Day 2

Today, Monday

walk

1APU @ 10" x 1R/L, 2R/L, 3R + 2L + 1L that needed assistance from other hand

DL:

narrow sumo, 225 lb x 4, fingerhooks and no thumbs, tried to sit lower and it was more hamstrings

DL:

conventional, usual

NL for the week = 45
NL for today = 27 as 125 x 14, 135 x 13

all 125 r/u (least favorite)
all 135 l/u (favorite)

125 x 4

135 x 3

125 x 4

135 x 4

125 x 3 - fingerhook-ish, good but left knee felt a little funny

135 x 3 - fingerhook-ish, did not like, felt like I was losing grip

125 x 3 - back to normal grip for good

135 x 3

Very tired and very hungry - ate, walked, and ate again.

3505 kg today, 7711 lbs., almost 4 tons of deadlifting.  No wonder I'm tired...

Plan for Thursday (Comp 1, Week 3, Day 2) - NL = 18
115 x 5
125 x 3, 3
135 x 3
140 x 2,1
150 x 1

DL Comp 1, Week 2, Day 3

DL Comp 1, Day 3

Today, lots of driving

Also picked up 115 kg of kilo plates and moved them from a 4th floor apt to my car and then from my car into my basement, then moved a punch of other plates from deadlifting area to new basement.

Everything was pretty tired to start with.  Lifted at 6:15 pm.

DL

225 lb x 4 no thumbs, narrow sumo

in kilos, conventional

115 x 2 l/u - misloaded, stopped, was supposed to be what's next:

125 x 5 l/u

135 x 3 r/u

145 x 1 l/u

115 x 3 r/u - remainder of planned 115 x 5

Light SN

Today, Friday

some stretching and a few 24 kg cleans while teaching

SN: 12 kg x 35R/L in 3:20, about 21-22 per minute

Went right first again, actually feel like I need now to pay more attention to form on _left_ side than I did, kind of zoned out.  Breathing a little labored but not much.  Will keep working towards at least 50R/L before moving up in weight.  100R/L, 200 total, would be great, then maybe a progression like:

200 @ 12 kg
180 @ 14 kg
160 @ 16 kg
140 @ 18 kg
120 @ 20 kg

or maybe

200 @ 12 kg
200 @ 14 kg
180 @ 16 kg
160 @ 18 kg
140 @ 20 kg
120 @ 22 kg
100 @ 24 kg

Later:

1APU @ 10" x 2R/L

DL Comp Wk 2, Day 2

walk

DL: NL = 19 as 115 x 10, 125 x 5, 135 x 4

125 x 5 l/u
115 x 5 r/u
135 x 4 l/u - https://www.youtube.com/watch?v=CcPUOVxPEWA
115 x 5 r/u

Plan for Saturday, NL = 14

125 x 5
115 x 5
135 x 3
145 x 1

Light SN, 1APU

Today, Wednesday

SN: 12 kg x 25R/L in about 3:00 or about 17 reps per minute.

Not challenging to anything, but some lessons learned:

- better go right first for me.  Much as my over/under on the DL is backwards for a righty, it will be that way here, too.

- my timing on my right side is still forced, but it's getting better.

- lockout happens without flexing my tricep, so need to just flex tri's once in a while since my elbows both hyperextend slightly.

1APU, DL

walk

1APU  @12" x 4R/L

DL:

225 x 4 narrow sumo thumbless, slow paused tng

Comp #1, Week #2
Day #1.  NL = 24 as 115 x 8, 125 x 12, 135 x 2, 140 x 2

125 x 5 r/u

115 x 3 l/u

135 x 2 l/u

125 x 3 r/u

140 x 1 l/u

115 x 5 r/u

125 x 5 r/u

140 x 1 l/u

Variety

Yesterday, Sunday, no exercise

Today, Monday, variety

Cossack sequence, did finishing windmill with 8 kg each side

Dip - stretch + 2 dips

1APU @ 12" x 2R/L

Rings: StC + FL x 1

A bit later

1APU @ 12" x 3R/L

Recast Comp Period

After some input from Fabio, I've revised my first Comp period to what's below

Today was week 1, Day 2 of 2.  Week 1 went like this:

Day 1: NL = 115 x 7, 135 x 3
115 kg x 3 r/u
135 kg x 3 l/u
115 kg x 4 r/u

Today, Day 2: 
NL = 115 x 11, 125 x 12, 135 x 3 (planned)
NL = 115 x 10, 125 x 12, 135 x 3 (actual)

125 x 4 
115 x 6
125 x 4
135 x 3
115 x 4 (misread paper, was supposed to be 5)
125 x 4

That's actually one too few lifts - will adjust somewhere along the way, probably next week

Plan for W2 - not done yet, debating between 2 and 3 days of lifting.

NL = 162 as 115 kg x 40    125 kg x 82    135 kg x 40, average I = 77% 1RM (same as 125/162.5kg)

REVISED

NL = 162 as 115 kg x 40    125 kg x 82    135 kg x 40, average I = 77% 1RM (same as 125/162.5kg)

W1 =                 18             18              6  = 36 (22%V)

W2 =                 18             30              9  = 57 (35%V)

W3 =                  0             27             18  = 45 (28%V)

W4 =                  4             13              7  = 24 (15%V)

1APU

Two days ago, Wednesday, very busy playing two services and teaching between, no exercise.

Yesterday, Thursday, a few 1A pushups and a short walk to and from an concert where I accompanied a student at the high school.  No other exercise.

Bodyweight down to 154 lbs. this morning - finally.  Still too heavy but in the right direction.

The plan for tomorrow, Saturday, will be to complete the second day of Comp 1, Week 1.

Today, Friday

a few cleans - single 24 kg bell - while teaching

Later, some 1APU @ 12", singles, plus a few 12 kg snatches, the some more 1APU - groove for 1APU is returning after a week or two of not doing many of them.

DL Comp 1, Week 1, Day 1

Comp #1
Day #1
Today, Tuesday, March 5

Rings: StC + partial FL x 1

225 lbs x 3 fingerhook over

NL for today is 115 x 7, 135 x 3

First, 16 kg 1-leg DL, contralateral, 2 alternating singles.

115 kg x 3 r/u
135 kg x 3 l/u
115 kg x 4 r/u

All very good, soft, paused tng today - feeling pretty rested.

Comp Period Plan

 Plan for the next cycle:

NL = 162, HARI = 77% - 40 @ 115 kg, 82 @ 125 kg, 40 @ 135 kg
Week 1 = HARI = 74% (80, 76, 78?)

Week 1, NL 24 as 135 x 6, 115 x 18. 

Day 1 = 135 x 3, 115 x 11, Day 2 = 135 x 3, 115 x 7

Week 2, NL 36 as 22 lift and 14 lifts over 2 days, averaging 130 kg.
Day 1 = 135 x 11, 125 x 11, Day = 135 x 7, 125 x 7

Week 3, NL = 57 as 14, 19, 24, averaging 123.5 kg
NL = 115 x 18, 125 x 30, 135 x 9
Day 1 = 115 x 4, 125 x 7, 135 x 3
Day 2 = 115 x 8, 125 x 8, 135 x 3
Day 3 = 115 x 6, 125 x15, 135 x 3

Week 4, NL = 45, NL are what's left, 2 days as 27 and 18
125 = 34
115 = 4
135 = 7

Day 1 = 115 x 4, 125 x 20, 135 x 3
Day 2 = 115 x 0, 125 x 14, 135 x 4

Light SN

Today, Saturday

Nice Cossack sequence with students and a few swings

Dip stretch + 1 dip

SN - did the following

1-2-3-4-5 - 1L, 1R, 2L, 2R, etc. with a ~5-second overhead hold on the last rep of each rung.

Did this with 10 kg, 12 kg, and 14 kg, still looking for a good lockout on right side.

total of 90 snatches, took the pace slow and easy throughout.

DL

Today, Friday

walk

Nice Cossack sequence with a student

Short on time - in 20 minutes or so:

DL

225 x 8 narrow sumo

Decided to do all remaining 27 work lifts in one day today.

Tentative plan was (110 kg x 6, 130 kg x 3) and do that 3 times.  Varied it slightly to this:

110 kg x 7 (PR reps at this weight, I think)
130 kg x 4

110 x 6
130 x 3

110 x 5
130 x 2

All 110 kg r/u, all 130 kg l/u.
A little tired by the final set but basically OK.

1APU

Today, Thursday

walk

1APU: 3R/L @ 12", 2R/L @ 10", 1R/L @ 8"

Light SN, 1APU, DL

Later Sunday and all of Monday, lots of driving.

Tuesday, just a walk, then a dip stretch, then 10R + 10L snatches @ 10 kg

Today, Wednesday

walk

SN: 10 kg
10R
10L
5L
5R
10L
10R - just looking for good posture and good form.  Seems to slightly tweak disc, but keeping right shoulder with "roll back" thought helps

walk again, and on the way out, 3 singles of 1APU on a park bench.  Third one was great right and crappy left

on the way back, 2R + 2L

back at home

DL:

narrow sumo: 225 x fingerhook, thumbless grip x 5, paused tng

conventional

Did 110 kg x 5, 130 kg x 5, 110 kg x 5 on Sunday

Plan calls for continuing overall twice as many 110 as 130 kg this week.

110 x 6 r/u
130 x 3 l/u
Repeat above, total 18 reps

DL

Yesterday, another StC + FL, pressed up to a 26 kg each side, did some ugly 16 kg snatches, did some b/u cleans and presses but my thumb's bone bruise make it nearly impossible because I can't grip hard with it.

Starting this week without a plan because it's Sunday and I'm at an SFG and no time to plan the week - we'll just do the math backwards from here:

DL: always paused tng

225 x 6 narrow sumo, fingerhook grip

Conventional

245 x 5 r/u

long rest, ~30 minutes

285 x 5 l/u - maybe a PR rep count

long rest

245 x 6 r/u

long rest

285 x

Week of February 18, 2019

Monday

Working with Phil Scarito at his place near Philly:

A bunch of 1A pushups, including a few from the floor.  Great discussion of technique.

DL

205 x 8 fingerhooks

285 x 2
245 x 4
285 x 3, 2, 3, 2 = 16 lifts

Discussed which mixed grip looked best, and agreed left under and right over.    More good discussion of technique.


Tuesday

130 kg (286 lbs) x 2, 3, 2, 3 = 10 lifts

Left on trip

Wednesday - drove all day

Thursday, I need

8 lifts @ 110 kg
6 lifts @ 130 kg

to complete my week of NL = 40

Did the planned Deadlifts on Friday, also
did 3 x 2 1-arm pushups on a box, a 1 each way from the floor later

Friday, a StC + FL (also did yesterday), plus a little Archer PU, plus pressed up to 26 kg, plus a few ugly snatches.

Next week, high volume but low intensity

1APU, DL

Today, Saturday

walk

1APU @ 10" x 1R/L x 5

DL:

narrow sumo, overhand fingerhook grip x 205 x 8 paused tng

conventional, mixed grip, kg weights below

130 x 3 r/u
110 x 5 l/u
130 x 3 r/u, 2 l/u, 3 r/u - today, l/u feels stronger - go figure  NL = 16, end of PP #2, week #2

Variety - Stretch, SW

Today, Friday

walk

Split stretches in a chair

SW:
24 kg x 10L, 10R, 5L, 5R
32 kg x 15 2h

1APU, DL, Rings

Today, Thursday

WM: 1 truly awful 10 kg on each side

1APU @ 10": 4 singles on 1-2 min rest, rf

walk

DL:

double finger hook, narrow sumo, 205 x 8 - left forearm feeling a bit odd.

NL = 12 conventional
110 x 4, 130 x 8 as 
130 x 3 r/u, 
110 x 4 l/u, 
130 x 3 l/u, 2 r/u

Sat will be NL = 16, as

130 x 3, 110 x 5, 130 x 3, 2, 3

Later

1APU @ 10" x 1R/L

bw WM

Rings: StC + partial FL x 1

Variety: Dip, Rings, SW

Today, Wednesday

Dip stretch, then 3 dips w/ shorter stretches

Rings:
StC + partial FL x 1
Archer PU x up, right out, left out, right out, left out, and down

SW: 24 kg x 10's, lf, on the 1:20, 40 total

Abs feel really worked, decided not to do 1APU today.

-S-

DL

Busy day

walk

no warmup, really, just

DL - no hook, to try to get my right thumb to heal from the bone bruise

130 x 2 - double over, fingerhooks but with thumbs helping a little
110 x 5 - full grip, double over
130 x 2 double over
130 x 3 r/u - feels strong, fingerhooks, really
130 x 2 l/u - doesn't feel as strong - I think r/u is going to be the over/under of choice

Over/under feels _so_ much easier

NL = 14 - was supposed to be 12, I think.

Plan was:

10 (20%) as 110 x (3), 130 x (7)
12 (23%) as 110 x (4), 130 x (8)
14 (26%) as 110 x (4), 130 x (10)
16 (30%) as 110 x (5), 130 x (11)

So far, Monday was NL = 110 x 3, 130 x 7, total 10 lifts 
Today was NL = 110 x 5, 130 x 9, total 14 lifts

Plan will be 12 on Thursday and 16 on Saturday
Th = 110 x 4, 130 x 8 as 130 x 3, 110 x 4, 130 x 3, 2
Sa = 110 x 5, 130 x 11 as 130 x 3, 110 x 5, 130 x 3, 2, 3

This week will be 110 x 17, 130 x 35
1870 kg + 4550 kg = 6420 kg
6420 kg / 52 = 123.46
123.46 / 162.5 = 76% (75.97)

SQ, SW, Rings, 1APU, 1LDL, DL

Yesterday, Sunday, just walk and stretch a little

Today, Monday:

SQ: a high-bar barbell squat, used as we use a goblet squat - pry, find stance width, best depth, etc.
95 lbs. x 5

SW:
24 kg x 10L
24 kg x 10R
32 kg x 15 2h

walk/break

Dip stretch + a few dips

Rings: StC + partial FL

1APU @ 10" x 2R/L, 2R/L

1LDL @ 24 kg x 2L/2R - _must_ turn right foot out slightly

DL:
205 (90 kg) narrow sumo, fingerhooks, 7 reps - bar rolls in fingers at top

NL = 110 kg x 3, 130 kg x 7 as:

130 x 2, 110 x 3, 130 x 3, 2

NB: Realized I was hitting right thumb at an angle, changed that, much more comfortable!

1APU, DL

Today, Saturday

Lots of grip-intensive move of deadlift mats - ended up having to put it all back, but it helped in planning DL area, version 2.

1APU
@ 12" x 1R/L, 2R/L
@ 10" x 2R/L
@ 12" x 2R/L, 1R/L
@ 10" x 1R/L

DL:

narrow sumo: 90 kg (205 lbs)  x 7, fingerhook grip, thumbs over the bar

conventional:

110 x 3, 130 x 2, 110 x 5, 130 x 3 for 13 lifts total, and 28 for the week, 1 more than planned 27 but I'm OK with a small increase in volume in this block as well.

Wasn't much variability in intensity from 75% this week.  
15 lifts @ 110 kg = 1650 kg
13 lifts @ 130 kg = 1690 kg

3340 kg / 28 lifts = 119.28 kg average = 73.4% - that's actually OK, 75 - 1.6%

Next week, maybe aim for average intensity of 76.6% (75 + 1.6%)

Plan for week of Feb 11: 50 lifts @ 76.3 average intensity - math works out better, and since last month was only 74%, this is OK with me.  We get there by doing 15 lifts @ 110 and 35 lifts @ 130.

4 sessions: 
10 (20%) as 110 x (3), 130 x (7)
12 (23%) as 110 x (4), 130 x (8)
14 (26%) as 110 x (4), 130 x (10)
16 (30%) as 110 x (5), 130 x (11)

For the week, 110 x 16, 130 x 36 = 52 lifts

GS, SW, Rings

Today, Friday

Goblet Squat: 32 kg x 5

SW:

24 kg x L x 10

Rest 1:30

24 kg x R x 10

rest 3:00

32 kg x 2h x 15

break and walk

Rings: StC x 1, archer PU x 1 w/ long-ish hold to right, then to left.  Haven't done these PU in a while, felt that.

Later, walk.

Tomorrow, deadlift.

SW, 1APU

Thursday, Feb 07 2019

Early

SW: 24 kg x 10L, 10R

bw SQ, a few

walk

Rings: StC + partial FL

1APU @ 12" x 1R/L, 2R/L, 3R/L - needed help on last rep, core too tired.  Been going straight from right to left side, perhaps for triples I need to stand up between

rest

ladder of 1-2 - too tired and too short on time for rung of 3

No DL, Dip/Ring/1APU/1LDL "circuit"

Wednesday, today

SE sprints, also did 2 days ago

Yesterday, 5L/R 1-arm, 24 kg swings AM

Today, 5L/R + 4L/R of same

Little "circuit"

Dip Stretch + dip x 2
Rings: StC + partial FL x 1
1APU @ 12" x 1R/L
BB style PU x 1
1-arm contralateral DL @ 24 kg x 1L/R

rest

repeat above, then

1APU @ 12" x 2R/L

DL, and the plan for the next 4 weeks

Tuesday, 5 Feb

Next 4 weeks, plan is

*  Keep NL the same at 180
*  Introduce more variability: NL by the week: 27, 50, 40, 63
*  Split reps, half at 110 kg (242 lb) and half at 130 kg (285 lb)

Week 1: 2 days

Today, Tuesday, NL = 15

110 kg x 3
130 kg x 2
110 kg x 4 (NL @110 = 7)
130 kg x 3, 3 (NL @130 = 8)

NB: Taped thumbs for the first time - ah, wonderful!

Was short on time so only DL, in part because there will be only two lifting days this week, so we'll devote more time to 1APU on other days.

Next session: NL = 12

Maybe we'll intentionally couple intensity and volume in two different ways

Week 1 = low volume, low intensity
Week 2 = high volume, high intensity
Week 3 = low volume, high intensity
Week 4 = high volume, low intensity

This suggests, since I've done one more lift @ 130 already, tilting the balance towards 110 on my next lifting day.  Maybe even try a set of 5 @ 110, and probably should do 8 lifts @ 110 and 4 @ 130, so something like 110 x 3, 130 x 2, 110 x 5, 130 x 2

1APU, DL, plan summary and next block

Yesterday, Friday,

walk and StC + partial FL on rings

Today, Saturday

walk

1APU @ 12", rf x 4R/L, 3R/L, 2R/L, 1R/L

DL:

200 lbs., narrow sumo x 5, fingerhook grip, and for speed of hips moving forward

265 x 17 singles on the :45, all hook grip, conventional, and controlled negatives although some more controlled than others.  E.g., 00:00, 00:45, 01:30, 02:15, then 3:00 and so on, 12:00 was the 17th lift.  Not at all out of breath, great to be both easier on my thumbs _and_ get practice setting up my hook grip.

Summary of previous 4 weeks:

1 weight = 74% of 162.5 kg, 120 kg, 265 lbs.

NL and % of 180 total NL:
Week 1: 40 (22%) as M = 10, Tu = 4, We = 6, Th = 12, Sa = 8
Week 2: 55 (31%) as M = 14, Tu = 6, We = 8, Th = 10, Sa = 17
Week 3: 38 (21%) as We = 16, Th = 10, Sa = 12
Week 4: 47 (26%) as We = 18, Th = 12, Sa = 17

Next 4 weeks, plan is

*  Keep NL the same at 180
*  Introduce more variability: NL by the week: 27, 50, 40, 63
*  Split reps, half at 110 kg (242 lb) and half at 130 kg (285 lb)

1APU, MP, DL

Today, Thursday, lifting day #2 this week:

1APU @ 12" x 3R/L - triples are getting easier

MP: 20 kg x 5L/R - just to see where I was and for something different.  This is good, seems like 1APU helps keep mil press

DL:

200 lbs (90 kg) (55%) x narrow sumo, finger hook grip x 5 paused tng

265 conventional, hook x 4 x (2, 1) = 12 reps in 8:00, 17 reps left for Saturday

Rings, 1APU + PU, DL

Off Sunday
Off Monday - colonoscopy
Off Tuesday but long walk

Today, Wednesday

Walk w/ sprints

break

Rings: StC + partial FL x 1

break

1APU @ 12", rf, superset w/ wide-grip, bb-style pullups, all just a single of each

1, 1, 1

1APU @ 12", rf, no pullup

1, 3

DL:

180 x 7 narrow sumo, fingerhook grip, some reset at bottom, some paused tng

265 x (3 x 1-2-3) = 18 reps in 10:20 - excellent, hook, paused tng, conventional, all as per usual of late.

Goal is 47 for the week, so 29 more to go in 2 more sessions

1APU, 1LDL, DL

Some 32 kg 2h swings to warmup while teaching, plus a few getups

1L DL @ 16 kg, superset 1APU @ 12"

DL always x 1, 1APU x 2, 1, 1, 2 - some with only 1 foot.  Short-ish rests because short on time, feels like a near-max day at these

DL:

265, hook, paused tng x 2, 3, 4, 3

Week #1 = 18% - 5 days
Week #2 = 32% - 5 days
Week: #3 = 22% - 3 days
Wed = 16, Thu = 10, Sat = 12, total 38
Week #4 planned 28%, 47 reps in 4 days

1APU, DL

Today, Thursday

no walking - pouring rain

1APU @ 12" x 3R/L

DL:

180 x 5, narrow sumo, fingerhook grip

265 x 4, 3, 3 - hook, paused tng

1APU, DL

Monday, in PA.

Tuesday, off because busy, tired, and sore.  So no DL since Saturday

Today, Wednesday - goal is 37 or 38 DLs for the week.  Maybe 10, 12, and 15/16 over 3 lifting days

Dip Stretch

1APU @ 12" x 1R/L, 2R/L, 3R/L

DL:
180 lbs., narrow sumo, double overhand in hooks of fingers x 3

265 lbs., conventional, hook grip, paused tng when > 1 rep

2, 1, 5 (hook grip improving, key is "make space" in right thumb/palm joint), 2, 3, 3 = total 16 reps in 16 minutes

1APU, DL

Yesterday, Friday, no lifting - a good bit of driving

Today, Saturday

1APU @ 12" - best day so far, on the 1:30, 1R/L, total of 7 each way (0, 1:30, 3, 4:30, 6, 7:30, 9).  Form feels like it's improving, other foot bearing less weight, better overall tightness.

DL: 265, no warmup because going for volume today, hook

singles on the :60 for 17 sets (from 00:00 to 16:00), felt awesome, got better as they went, was aiming for 14 sets minimum but considering going up to 20, however set #17 felt great but like I was just starting to get tired, and I have no need to push this further than I did:

Mon - 14 reps (10)
Tue - 6 reps (4)
Wed - 8 reps (6)
Thu - 10 reps (12)
Sat - 17 reps (8) - total for the week is 55 reps, up from 30 reps last week.  Last week's are in parenthesis.  Awesome improvement, definitely time to back off.

55 reps is 32% of 170, 30 reps is 18% of 170.  Could do 28% and 22% for NL for 4 weeks of 170 - would make a nice cycle to go 18, 32, 28, 22, and then maybe a test.