SW

Today, Thursday, sort of early (9:30 am)

SW: 24 kg

00:00 10L + 10R
02:00 20L
04:00 20R - a great way to spend 5 minutes

MP, DL

20 kg: halo and GS, a few

MP: 20 kg, same reps as last time, took :30 out of each ladder and another :30 out between ladders

00:00 2R/L
01:30 3R/L
03:30 5R/L (was 4:00 last time)

repeat starting on 09:00 (was 10:00 last time)

repeat starting on 18:00 but only 1st set, so total 22 reps/side instead of 30/side, we'll call this medium day

DL:
120 kg x 5 r/u, fingerhooks

rest until 5:00

repeat other grip

FSQ, SW

Today, Tuesday

16 kg: Halo + GS w/ curl - x 1, 2

FSQ: 2 x 24 kg x 3

Repeat both the above

SW: - all untimed, with full, untimed recovery

44 kg x 10 2h
32 kg x 10 L
32 kg x 10 R
32 kg x 10 L - extra set on weaker side

MP, SW

Yesterday, Sunday, the usual big musical day, and a late afternoon walk

Today, Monday

12 kg: bent arm bar, 5L, 5R. Bent leg at 90 degrees and hooked on a kettlebell

MP: 20 kg, rf
00:00 - 2
01:30 - 3
04:00 - 5

repeat starting on 10:00

repeat starting on 20:00 - last 5's a little slow but definitely better than 3 days ago, and up to 30 reps each side

SW:

Rest a few, then - decided if I'm working on conditioning, I need lighter weights and the volume control turned down from 10 - I prefer 10, but I think I may have gotten 8 this time, will aim for 7 next time.

00:00 - 32 kg x 2h x 10
02:00 - 32 kg x 2h x 10
04:00 - 24 kg x L x 10
06:00 - 24 kg x R x 10

Repeat, so

08:00 - 32 kg x 2h x 10
10:00 - 32 kg x 2h x 10
12:00 - 24 kg x L x 10
14:00 - 24 kg x R x 10

Halo+GS, MP, DL

Today, Friday

16 kg warmup - 1 halo + 1 GSQ, 2+2, 3+3

MP: 20 kg x (2-3-5) x 2, rf (that's new) = 20 reps per side, roughly equal to (1-2-3) x 3 = 18 reps or (1-2-3) x 4 = 24 reps

DL:
6 singles on the minute
overhand grip as normal for the first 3, then more fingerhooks
120 kg for the first 5 then 130 kg for the last one, still fingerhook grip

Overhead walk/hold

Yesterday, Tuesday, walk more, drive a bunch

Today, Wednesday:

walk

On the 2:00, overhead walk/hold w/ 12 kg, rf, for 1:00, :45, and :30

00:00 - walk/hold 1:00 r
02:00 - l
04:00 - same but :45
06:00 - same l
08:00 - same but :30
10:00 - same but l

focus on keeping abs tight not hips forward and leaning back

my overhead mobility is pretty crappy, so doing this in good posture means working against my own inflexibility, so it's not easy, and is especially good ab exercise

Recovery

Today, Monday, on a short vacation with my wife:

walk a few miles.

jog on the bridge for perhaps 2-3 minutes.

a few bw-only windmills

later

10 kg overhead walk, rf - OMG, this is a missing practice that I must do more regularly.

SW

At 8 am (early for me)

00:00 - 44 kg x 2h x 6
01:00 - 44 kg x 2h x 6
02:00 - 32 kg x L x 6
03:00 - 32 kg x R x 6

06:00 - 44 kg x 2h x 6
07:30 - 44 kg x 2h x 6

C&P/MP

Today, Saturday

After a 5:30 to 7:30 pm nap yesterday, slept great last night, first time in a while - lots of thing have been disturbing sleep, including the kids, the cat, and my wife being sick.

Early, long shower today - more recovery. Plus two naps

Late in the day:

C&P: 22 kg, ladder 1-2, lf
MP: 22 kg, 2, lf - slight pinch of herniated disc on right side press

MP: 22 kg, 3, lf - focused on slight t-spine rotation to the right between arms and during right side press - voilà, much better, no disc squeeze - excellent

Walk

Today, Friday:

long walk - phone says I walked 4.3 miles today

long, late afternoon nap

SW, GU, C&P

Today, Thursday

SW:

00:00 2h x 5
01:00 2h x 5
02:00 L x 5
03:00 R x 5

Repeat at 05:00 and 10:00

HR - avg = 120, max = 139, less intense than snatches for me, even when snatches are 16 kg

long break

bw windmills, toe touch

Dip stretch - 3

GU: 16 kg, lots to elbow, 1 full each side

short break

C&P: 18 kg x 1-2-3-4 ladder, lf - rack position better than last time but right shoulder a little sore also afterwards, however left shoulder was sore yesterday, so maybe just some loosening up happening and things are moving around.

GU, C&P, DL

Today, Wednesday

GU: 16 kg to elbow, rf, x 2 each side

C&P: 22 kg x 5L, 4 + 1 R - right side rack needs to change

walk

DL: 120 kg x 3 r/u, x 3 l/u

SW/SN

Yesterday, Monday, just a few getups, plus dip stretch and a StC on the rings

Today, Tuesday

walk

00:00 - SW 32 kg x 6L/R
01:30 - SN 18 kg x 10L/R

Repeat on 05:00 and 10:00, total 36 swings and 60 snatches

BAB (bent armbar), GU

Yesterday, Thursday:

walk

00:00 - 10+10 24 kg swings
01:30 - 10+10 24 kg snatches

05:00 - repeat twice more, total 60 swings and 60 snatches


Today, Friday

walk

pack/unpack shoulders drill on rings - been doing this lately more, also on bar. Helps line up things in right shoulder.

16 kg: bent arm bar by a few each side - haven't done these in forever

GU: 16 kg, tried left up first, 2 alternating singles each side plus a few extra to elbow w/ right up.

Dress rehearsal last night, concert tonight, so a fairly easy day today

GU, SW, DL

Today, Wednesday

walk

GU: 16 kg x 1 each way, then extra to elbow 2, 3, or 4 at a time, more on problematic r-u/l-d side

SW: 32 kg x 5L, 5R

DL:

120 kg x 5 r/u, x 5 l/u - good result, paused tng, out of breath after each set, but we moved 1200 kg and that's good.

SN

Today, Tuesday

walk

SN: 14 kg x 20R, 20L, 15R, 15L = 70 in about 3:40, aiming for easy

GU, SW, DL

Haven't been logging this week's lifting. Didn't do much, just assorted getups and ...

Tuesday -

SW
44 kg x 2h x 5
32 kg x 1h x 5L, 5R

Yesterday

3 mi walk

SN
16 kg x 10R+10L in about :50, on the 03:00, 3 sets


Today

GU: 18 kg x 2 alternating singles, rf

SW:
44 kg x 2h x 6, 7
32 kg x 6L, 6R

DL:
120 kg x 1 r/u, x 2 r/u, x 3 l/u
130 kg x 1 r/u, x 2 r/u, x 3 l/u - very good. 130 kg is 80% of 1RM, probably more like 85% or more of what I could do today

NB: working on not rolling forward as I start my pull. Still setting up further back, then moving a little forward and stopping, then pulling.

GU

Today, Monday

walk

GU: after a few failed attempts with 18 kg, did

12 kg x 2
14 kg x 1
16 kg x 1 w/ short walk at overhead position

BP

Today, Saturday

very short walk

taught for 3-1/2 hours

late afternoon:

BP: 145 x 3, 3 - excellent