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.

1APU, DL

walk

1APU @ 12" x 1, 1, 1 rf

DL:

Narrow Sumo, 180 x 1, 2, 1 hook grip

Conventional: 265 hook paused tng x 1-2-3-4 - barely holding onto thumb on right side

DL

Very tired from evening rehearsal last night and staying up late

Dip stretch x 1

DL:

178 x 1, 1, 1 narrow sumo (after working w/ Bob on these yesterday).  This weight is 49.7% 1RM so I guess it counts.

Had planned to do less volume this week, but volume is feeling good so going up 20% instead of down 20%

Last week Monday, total 10 reps, this week total 12 reps
Last week Tuesday, total 4 reps, this week total 6 reps
Last week Wednesday, total 6 reps as 1-2-3, this week total 8 reps as 1-2-3-2, and also warmups

265, hook grip, paused tng x 1-2-3-2

NB: must remember to squeeze right thumb itself tightly against the bar, then grip over top w/ 2 fingers.  For whatever reason, right thumb wants to be passive and then it starts coming loose.

1APU, DL

Today, Tuesday

walk

1APU @ 12", rf, x 1, 1, 1
bb-style PU x 1 - was already getting height, now pulling in closer - interesting
1APU @ 12", rf x 1, 1, 1

PU: bar x bw x 1, 1, x bw + 30 lb. dumbbell x 1

Rings:

DL: 265, hook, paused tng x 3, 1, 2 = 6

!APU, DL

Off Saturday and Sunday, exhausted by Sunday afternoon, took a 3-hour nap

Today, Monday

walk w/ SE sprints

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

DL: 265, hook, conventional, paused tng
1-2-3
1-2-3 - 12 total, up from 10 last Monday

1APU, DL

Two days here:

Yesterday, Friday, had to perform in the evening, so did a StC on the rings w/ an angled FL and a single 1APU @ 12" each side, and walked a lot

Today, Saturday, lifting after 5 PM.

1APU @ 12", rf, x 1 superset 1 bb style pullup, hold at top
rest 5-10 min
repeat above

DL: 265, hook (dealing with a bit of a bruise, right palm near pinkie callus), paused tng

2, 2, 2, 2 - still playing with keeping the bar pulled in - still not my natural groove, which is straight up, but I can't dispute the fact that the lift feels _lighter_ when I keep the bar pulled in to my shins.

For the week, 5 deadlift days (Mo-Tu-We-Th-Sa) with volume of 10-4-6-12-8 lifts.  Monday was 3, 3, 2, 2, Tu was 1, 3, Wed was a single ladder 1-2-3, Thu was 2 ladders of the same, and Saturday was 4 doubles.

A nice first week of DL 5 days out of 7, 50 lifts at 75%.

Thinking about aiming for 40 next week (2 extra rehearsals), 32 the following week (1 rehearsal and 1 performance), and perhaps 58 the week after, which would be percentages of 180 lifts as 28, 22, 18, and 32.  Not sure how I will break down each week yet because I like averaging 10 lifts per lifting day but I also like lifting 5 days per week.

1APU, DL

Today, Thursday

Dip Stretch

1APU @ 12" - 2R/L - nice to get 2 each side (not as alternating singles)

DL: 265, hook grip, paused tng

00:00 - 1 rep
rest 1 min
01:15 - 2 reps
rest 2 min
03:30 - 3 reps

rest 5 min (until 8:45 elapsed time)

08:45 - 1 rep
rest 1 min
10:00 - 2 reps
rest 2 min
12:15 - 3 reps

repeat, 12 reps total, great, easy way to hit a best rep count w/ this weight this training block.  Grip on right was slipping a bit - fingers weren't holding onto thumb well, so reset it before last rep of the day

1APU, DL

Today, Wednesday

NB: Interrupted sleep the last couple of nights in a row, feeling tired today

1APU @ 12" x 1R/L

walk/run - SE-style sprints, decided to go back to longer, and did 30-, 30-, 40-, 20-step.  40 just because it felt fantastic.

1APU @ 12" x 1R/L superset 1 wide-grip, bb-style PU
1APU @ 12" x 1R/L - trying to keep glutes firing

DL: hook grip, 265 x 1, 2, 3

1APU, DL

Today, Tuesday

Busy day, no walk early but will walk into town later.  Also walked twice yesterday

1APU @ 12".  Going rf now, starting to figure out what to do w/ right shoulder.  3 singles each way today, enough, could do more but need to, per PlanStrong, vary the daily total

DL: 265, hook, paused tng x 1, 3

1APU, DL

No lifting Saturday or Sunday (sprints on Saturday)

Today, Monday

1APU, superset w/ wide grip pullup, about 5 or 6 each way.  Started lf, switched to rf as I try to sort out what's going on with my right shoulder.  Did one more rep right than left, but didn't even go down to the box on the last few on the right side - just looking for good form.

DL: hook grip, 265, conventional, very light tng x 3, 3, 2, 2, each set on the 2:30.  Felt good, and 10 total is the most I've done in a single hook grip session.  For this week, I think we keep looking for volume at this weight, and then maybe next week or the week after, we start increasing the weight.

Sprints

Today, Saturday

Walk about 3 miles, and towards the end, do a bunch of 20-step sprints, probably 6 in total.  Felt fantastic.

1APU, Dip, Rings, DL

Today, Friday

walk w/ some jogging - balls of feet landing, 80 steps, walk, 100 steps

1APU @ 12" x 1L/R

Dip x 3

1APU @ 12" x L/R

Rings: StC + angled FL x 1

DL: 265 (120 kg), conventional, hook grip, light/paused tng

2, 2, 1 - feeling some odd things in my left knee yesterday and today.  No pain, just some odd tracking., 3 - last set, pushed down more on inside ball of left foot and screwed feet to the outside, maybe a slightly wider stance, and maybe a slightly straighter-ahead left foot - all better.  8 reps, just like yesterday, but in 4 sets instead of 7.

1APU, Dip, DL, Rings

Yesterday, Wednesday:

1APU @ 12", GTG, 2 w/ Rings StC in between.

DL: 6 singles plus a double in 5:00, posted video

Today, Thursday:

1:15 bar hang w/ 12 kg bell on belt.

1APU - GTG, 4 singles @ 12", feedback to help get butt at proper angle

Dip: bw x 3

DL: 265 x 3 tng hook conventional - first triple at this weight, I think