MP, DL

Took Tuesday and Wednesday off from lifting but walked both days. A little stretching, and on Tuesday, a 4/10 mile jog.

Today, Thursday


PU: 1 single ring pullup, 5 seconds up and 5 seconds down, hands rotated to chinup at top and back out on descent


MP:

20 kg x 5L/5, x 5L/R

On the 2:15

24 kg x 10 singles, soju and tuba, day 4

Notes: last time was on the 2:30, time before that was on the 3:00

break

DL:

110 kg x 3 narrow sumo, 3 conventional

same

same - total 18 reps, all at 110 kg for the first time since hurting back a couple of weeks ago.

Notes: After talking to Pavel, have new instructions for narrow sumo and trying to follow them.

MP, DL

Yesterday, Sunday

MP: 2 sets of 5 each way @ 20 kg


Today, Monday:

MP: 3 sets of 3 each way @ 20 kg, did 3 x FSQ each side after the last set each side (finish press, SQ from rack position)

24 kg x 8 singles on the 2:30 - pretty good. Tried going more straight up on left side but it doesn't feel good.

DL:

205 x 3 narrow sumo, x 3 conventional

225 x same

switch to DL area

110 kg (244 lb) x same

MP, DL

Yesterday, Friday - had gotten woken up at 4 am, so tired.

Busy teaching day plus lots of admin stuff

No walking, no lifting, nice carbolicious dinner

Today, Saturday,

Very busy teaching morning

MP:

20 kg x 5L/R, x 5L/R

24 kg x 6 singles - Soju & Tuba, Day 2

DL: lots of rearranging weight storage today, then:

Empty bar on the ground x a few

Empty bar while standing on 4" boxes x a few

135 lb x 3 while standing on 8" boxes

185 x 3 narrow sumo, x 3 conventional

205 x same

225 x same

Overall, slightly heavier than last time. We'll try 245 (as 110 kg on the other bar) next time

Light MP

Today, Thursday

walk twice, total about 4 miles

late (6 pm) lifting

Rings: StC + angled FL

MP: 20 kg x 5L/R, x 5L/R

MP, DL

Getting back on the horse as far as pressing goes:


MP:
20 kg x 5L/R, 5L/R
24 kg x 4 singles L/R - see https://www.strongfirst.com/upgrade-your-strength-with-the-soju-and-tuba-press-program/

DL: still on bar my wife is using in the gym

155 lb x 3 narrow sumo, x 3 conventional, all double overhand

205 x same, bit of a break between sumo and conventional

225 x same as immediately above. 18 total reps today

That'll be it for today, planning to finish with 245 on the other bar tomorrow

later

2 mile walk

MP light, DL light

Second day of feeling pretty good after back tweak last Wednesday and first DL's yesterday, still going to be light exercise and some volume.

MP:

10 kg x 15L, 15R - weight was whatever I picked up that looked small

14 kg x 10L, 10R

18 kg x 5L, 5R - open palm (spear hand) for everything

All felt good

About an hour's break

DL: in lbs

105 x 1 narrow sumo

155 x 3 narrow sumo, x 3 conventional

175 x same

195 x same - total 18 reps (105 doesn't count)

Light DL

My first post in 5 days - I tweaked my lower back. How? Mostly really pushing windmills hard, because even though I use a light weight, I was working against my own inflexibility and ended up over-rotating my lumbar spine.

Two days ago, on Friday, I tried a few deadlifts with 105 lbs. and they didn't feel good. I also tried taking some naproxen and it didn't help, almost made it feel worse.

Yesterday afternoon, I started naproxen again, and continued it today, and just now, I did the following deadlift sessions.

bar x 2 narrow sumo, x 2 conventional

repeat above with 65, 85, 105 lbs.

x 3 narrow sumo, x 3 conventional with 115, 135, and 155 lbs.

Was able to move quickly, felt great to deadlift, felt great to get some volume in, albeit with barbie-for-me weights. Certainly could have done more but don't have any need to rush this recovery. 4 days after a pretty serious tweak and difficulty doing much of anything, this kind of deadlifting workout is right on schedule.

Short DL

DL: 120 kg, all double overhand today

conventional x 1
narrow sumo x 1
conventional x 1

MP

Yesterday off, just a walk/ruck with a lot of groceries

Today, Tuesday

WM: trouble getting right side to work without pinching disc so some bw and 4 kg before 8 kg.

A bunch of singles, doubles, and triples on both sides @ 8 kg.


SW: 110 lb t-handle x 2h x 5 reps x 5 sets on the minute


MP: no timer

20 kg x 1, 2, 3, 4 = 10

x 6, 5 = 21

x 4, 3, 4, 2 = 34

x 4, 5, 2, 5 = 50

WM, DL

WM:
8 kg, lf, x 1, 1, 2, 3 - focus on pushing weight up at all times

DL: Sumo

Tried regular bar and weight, got a rep or two but felt form was off, so into the other room:

95 lb x 3

165 lb x 5

215 lb x 3 - a good working weight for future tries at this

WM, SW, MP

Friday, just a short walk. Toasted from yesterday, felt like I could have lifted but I choose not to.

Today, Saturday

WM: 8 kg x 3L, x 2R, 1R - better, but wow, does it take perfect setup for my right side to work. Still, can't complain about all good reps today.

SW: 110 lb t-handle x 10, 10 - have to make sure shoulders stay down through all 10 reps.

MP: all lf, light day, goal is 30 reps

22 kg x (2-3) x 4 = 20 total

22 kg x 4

24 kg x 2, 1 = 27 total

22 kg x 3 = 30 total, and none using the 20 kg, mostly 22 kg today. It's fair to say that I'm 10% stronger - 22 kg vs. 20 kg - than I was when I started this cycle a few weeks back, and probably more than that.

MP

Today, Thursday

long-ish walk

More housework/construction - just too toasted after 2nd day of this and too short on time to make it, so this heavy day is a failure.

MP:

00:00 -
22 kg x 1
20 kg x 4
22 kg x 3
20 kg x 4, 5, 2, 4, 3, 3, 3, 3, 4, 3, 4, 3 = 53 total and that's it for today. CNS fatigue big time, can't grip bell tightly any more

Let's plan Sat = Medium and Mon = Light, then 2 days rest, then another go at heavy day for 70 reps on Thursday next

Yard work

Today, Wednesday

Buteyko walk + jog

Cut down trees in back of yard.

FSQ, WM

Today, Tuesday, variety

walk

FSQ: 2 x 24 kg x 3, 3, 3 w/ behind-the-heels dead clean to start each set

WM: 8 kg x 2L, 2R, 1R - second rep R wasn't good and that is definitely where I need the extra practice, anyway.

MP

Today, Monday:

walk

MP: ROP light day, all lf, need equivalent of 5 x 1-2-3 or 30 reps

24 kg x 1
22 kg x 2, 3
20 kg x 4 - total 10

24 kg x 1
22 kg x 2, 3
20 kg x 4 - total 20

24 kg x 2 - excellent!
22 kg x 4 - excellent!
20 kg x 4 w/ slow negative to make sure the negative is a pain-free groove (which, when I lower too fast, it isn't)

Total = 30

Variety: WM, SW, 1LDL

Today, Sunday

Buteyko walk and jog

Variety Day

WM: 8 kg, l/r, x 1 fingertip, x 1 knuckles, x 1 palms

SW: 110 lb, x 2h x 8 - focus both on packing shoulders and not worrying about height

1LDL: 24 kg x 1R/L

break

WM: 8 kg, l/r, 1 x palm

1LDL: 24 kg x 1R/L

WM: 8 kg x r only, x 1 palm - better setup, good result

DL

Saturday:

SW: 110 lb x 2h x 10, 10 - video, not keeping shoulders, especially right, packed at top but otherwise looks pretty good to me

DL: Sumo today

120 kg x 5 singles, just working on finding my good form at this - got better as they went.

walk

MP

SW: 110 lb x 2h x 10

MP:

00 - 2L/R
02 - 3L/R
04 - 5L/R - total 10

07 - 3L/R
09 - 4L/R
11 - 3L/R - total 20

13 - 2L/R
15 - 3L/R
17 - 5L/R - total 30

20 - 3L/R
22 - 4L/R
24 - 3L/R - total 40

26 - 2L/R
27:15 - 2L/R
28:45 - 3L/R
31 - 2L/R
32 - 1L/R - total 50

Variety - SW, BP, 1LDL

Today, Thursday

SW: t-handle, 110 lbs (checked weight today), 2h x 10, 10 w/ ~5 min between

walk

long break

BP: 135 x 3, 3

1LDL: 24 kg contralateral x 1L, 1R

walk again

MP

Feeling tired the past few days, but pretty good today

SW: t-handle, 2h x 110 lb x 10, 10

MP: ROP Heavy, goal 65 reps of mostly triples on 2:00

00 - 3L/R
02
04
06
08
10 - 4L/R = 19 reps
12 - 3L/R
14
16 - 4L/R = 29 reps
18 - 3L/R
20
22
24 - 4L/R = 42 reps
26 - 3L/R
28
30
32
34
36
38
40 - 2L/R = 65 reps