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"