Wednesday, October 30, 2019

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

Tuesday, October 29, 2019


Today, Tuesday

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


Monday, October 28, 2019

MP, Dip, DL

Today, Monday

MP: 75 lb x 1
Dip: bw x 2


MP: 75 lb x 2
Dip: bw x 4


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


MP: 22 kg kb x 3L/R


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.


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

Wednesday, October 23, 2019

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.

Tuesday, October 22, 2019

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:


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.

Thursday, October 17, 2019

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.


Wednesday, October 16, 2019

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 again

DIP: bw x 4, rest, x 5

Tuesday, October 15, 2019


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:


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.

Tuesday, October 8, 2019


Today, Tuesday

Short walk


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


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.

Monday, October 7, 2019

MP and BP test numbers for SFL

Short walk

Long meeting


75 x 5, 5 - no warmup, good


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

Saturday, October 5, 2019


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



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

Wednesday, October 2, 2019


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


65 x 3

80 x 5



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


115 x 5

145 x 4

165 x


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


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.