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.