Wednesday, November 27, 2019

WM, Zercher DL

Today, Wednesday


A few snatches while teaching

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

Zercher DL: 145 x 2 - progress


StC + FL x 1

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

Tuesday, November 26, 2019


Today, Tuesday


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.

Monday, November 25, 2019


Nothing yesterday, Sunday - busy day

Today, Monday:


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

Saturday, November 23, 2019

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

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

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

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

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

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

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

Thursday, November 21, 2019


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.


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.

Wednesday, November 20, 2019


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:


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.

Monday, November 18, 2019


Today, Monday, after a short walk


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.

Saturday, November 16, 2019

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

Thursday, November 14, 2019

SW, KB cl, fsq, mp

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

0:00 - 10
1:00 - 10
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

Wednesday, November 13, 2019


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

Tuesday, November 12, 2019


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

Wednesday, November 6, 2019

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


Today, Tuesday

MP: 75 lb x 4, 6, 7

Monday, November 4, 2019


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.

Friday, November 1, 2019

Ring, MP, MP, DL

Today, Thursday


walk again

Rings: StC + FL

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

MP: 75 lb x 2, 3, 5


MP: kb 22 kg x 4L/R

Straddle DL: 225 x 5 rf, x 5 lf