May 29, 2020: MP, DL

Today, Friday

Rings: hang, pack/unpack

Dip stretch

MP: 65 lb x 8, 8

1 hour break

Rings: hang, pack/unpack

Dip stretch

MP: 75 lb x 5

Friday - 60% NL: 120 x 7, 130 x14, 140 x 4, 145 x 1 = 3365 kg / 26 lifts = 129.42 avg = 80.89%

see earlier posts for planned sets and reps, redid here just on gut feeling based on where I had a break in my teaching and then about how I wanted to order what was left.

Friday:

120 x 4, narrow sumo, double over - misloaded bar, was 117.5 kg (5 kg on one side, 2.5 kg on the other)

130 x 4, narrow sumo, r/u

140 x 2, conventional, l/u

145 x 1, conventional l/u, was after next set but wanted to get it done before my break

break to teach

rearranging the remaining 5 sets to:

130 x 3, narrow sumo, r/u

140 x 2, conventional, l/u

130 x 4, conventional, r/u

120 x 3, narrow sumo, r/u

130 x 3, narrow sumo, l/u

MP

Today, Thursday

walk

Stretch - cossack, etc., splits

press to front - dumbbell handle (10 lb), 1 arm at a time, lf, to 12, 12, 11, 1, 10, 2, 9, 3 o'clock.  Right side definitely worse, has a narrower groove.  Like these, will continue as warmup, may try both arms together at some point.

MP: 65 lb x 8, 7, 5 - 1 rep up from 8, 7, 4 a couple of days ago, my wife watching, working on posture at start, in middle, and at lockout

Variety - Sprints

Yesterday, Wednesday

QD style sprints, 5 of them over about 1 km (1/2-3/4 of a mile).

My wife timed my 30-step sprints at 8 seconds. Didn't time the rest periods but they were long enough. 5 sprints, however, felt like it might have been 1 too many without a bigger break.

May 26, 2020: MP, DL

Yesterday, Monday: walk, Dip Stretch, MP 65 lb x 6, 6

Today, Tuesday

walk

Dip Stretch

MP: 65 lb x 8, 7, 4

DL:

Tuesday - 40% NL: 120 x 5, 130 x 5, 140 x 6, 145 x 2 = 2380 kg / 18 lifts = 132.22 avg = 82.64%
Friday - 60% NL: 120 x 7, 130 x14, 140 x 4, 145 x 1 = 3365 kg / 26 lifts = 129.42 avg = 80.89%

Tuesday:

warmup - 110 kg x 1, narrow sumo, double over

120 x 5, narrow sumo, r/u

130 x 3, narrow sumo, l/u

140 x 3, conventional r/u

145 x 2, conventional, l/u && favored grip - 2nd rep easier!

Decided to switch the last two sets, had planned a pyramid both up and down

130 x 2 conventional r/u

longish break

140 x 3 conventional l/u


Our plan for Friday:

120 x 4

130 x 4

140 x 2

130 x 4

145 x 1

130 x 3

140 x 2

130 x 3

120 x 3

Variety

Stretch including Cossack sequence and splits

Cut the grass

Dip Stretch

MP: 65 lb x 6, 6 - progress

walk

Walk, 20-rep DL

Today, Sunday

3 mi walk

DL: for an informal contest,

80 kg x 20 reps double overhand, see

https://www.strongfirst.com/community/threads/high-rep-deadlifts.16694/page-2#post-285870

for details and a video link

Variety, Plan for Prep 1, Week 3

Today, Saturday

2-3 mile walk

MP: 65 lb x 5, 5 - first time this go-round for this weight


Working out DL plan for the coming week, Week 3 Prep 1

Week 3: 120 x 12, 130 kg x 19, 140 kg x 10, 145 kg x 3 = 44 lifts

We'll divide 40/60, so 18 lifts on Monday, and 26 lifts on Thursday

Monday: 120 kg x 5, 130 kg x 8, 140 kg x 4, 145 kg x 1 = 18 lifts

Thursday: 120 kg x 7, 130 kg x 11, 140 kg x 6, 145 kg x 2 = 26 lifts


*** Change of plans, changing so ARI is higher for first w/o and lower for second, and will likely do Tuesday and Friday

Unequal ARI:
Tuesday - 40% NL: 120 x 5, 130 x 5, 140 x 6, 145 x 2 = 2380 kg / 18 lifts = 132.22 avg = 82.64%
Friday - 60% NL: 120 x 7, 130 x14, 140 x 4, 145 x 1 = 3365 kg / 26 lifts = 129.42 avg = 80.89%

Tuesday:

120 x 5

130 x 3

140 x 3

145 x 2

140 x 3

130 x 2


Friday:

120 x 4

130 x 4

140 x 2

130 x 4

145 x 1

130 x 3

140 x 2

130 x 3

120 x 3

May 22, 2020: MP, DL

Today, Friday

walk

MP: 55 lb x 12 - we'll try 65 lb next time

DL:

Plan is

2 x 140, 4 x 130, 18 x 120 as

5 x 120, 2 x 130, 5 x 120, 2 x 140, 5 x 120, 2 x 130, 3 x 120

Actual:

5 x 120 narrow sumo, r/u

2 x 130 narrow sumo, l/u

5 x 120 conventional, double overhand - grip a little loose by last rep

2 x 140 conventional, l/u - not difficult. Amazing how much better l/u feels

5 x 120 conventional, r/u

2 x 130 narrow sumo, r/u

3 x 120 narrow sumo, l/u

Variety, a little OHP and PU

Easy/Off/Variety today

short walk

OHP: 55 lb x 6, x 4 - improving in terms of form. Added a focus on t-spine extension for second set, felt much more natural and secure at the lockout

PU: https://youtu.be/ePrDSa0oPOc

1 slow rep

May 20, 2020: MP/PU, DL

Today, Tuesday

MP: 55 lb x 8, superset PU on bar x 1, controlled ascent, hold at top, slow descent

Repeat

break (to teach a lesson)

Repeat again

First 2 sets of PU feeling solid, 3rd set less so, so we'll stay on 3 sets of 8 for at least one more session.

break - walk, stretch, etc.

A few Q&D style sprints on my way home from an errand

DL:
Prep 1, Week 2:
Wed = 2 x 140, 3 x 130, 13 x 120
4 x 120, 2 x 140, 5 x 120, 3 x 130, 4 x 120 as

4 x 120 narrow sumo, r/u

2 x 140 conventional, l/u

5 x 120 narrow sumo l/u

3 x 130 conventional r/u

4 x 120 narrow sumo l/u

May 18, 2020: MP/PU (Variety/warmup), DL, SW

Today, Monday, after standing on my feet from 4 to 9 pm yesterday

walk into town twice

bodyweight "plie" squats, about 20 sec each way, x 1, 1

MP: 55 lb x 8 reps x 3 sets

PU: rings x 1, 1 - experiment with turning out instead of in at the top, didn't feel particularly good

PU on bar: 1 w/ hold for ~10 sec at top

Prep 1, Week 2:
56 lifts as 42 x 120 (5040), 9 x 130 (1170), 5 x 140 (700)
6910 kg / 56 = 123.39, / 160 = 77.12% HARI
Divde NL into 25/33/42
NL: Mon = 14, Wed = 18, Fri = 24

Mon = 1 x 140, 2 x 130, 11 x 120
3 x 120, 1 x 140, 5 x 120, 2 x 130, 3 x 120

Done as:

120 x 3, narrow sumo, l/u

140 x 1, conventional, l/u

120 x 5, narrow sumo, r/u

130 x 2, conventional, l/u

120 x 3, conventional, r/u

Rest of this week:
Wed = 2 x 140, 3 x 130, 13 x 120
4 x 120, 2 x 140, 5 x 120, 3 x 130, 4 x 120

Fri = 2 x 140, 4 x 130, 18 x 120
5 x 120, 2 x 130, 5 x 120, 2 x 140, 5 x 120, 2 x 130, 3 x 120

Finish with SW, 24 kg x 10L, 10R

Variety - OHP, slow PU, SW

Yesterday, just a short walk

Today, variety

Dip stretch

OHP: 55 lb x 8, 6, 5 - got some feedback, helped, need to keep right shoulder in what I know to be best alignment at all times, even if not doing so doesn't cause problems.

PU:

bw on rings x 25 seconds for 1 rep as 10-sec up, 5-sec hold, 10-sec down

bw on bar x 30 seconds

SW: 24 kg x 10L, 10R - rest a bit between, maybe 1:00

May 15, 2020: Variety, MP, DL

Today, Friday

Warmup/therapy/ROM

PU: on rings, super slow with pauses at very places in both directions, perhaps 10-15 seconds

FSQ: bar x 8

OHP: bar x 8 - slow in both directions, right shoulder didn't feel good for the first few but found a groover for the last few

Rings - played with moving from bottom position of dip to top of pullup, experiment for what a muscleup negative would feel like. Feet on a box the whole time, and low rings

Dip Stretch

MP:

20 kg x 3L/R - left felt weak, right felt good - odd, backwards of what I expected

DL:

warmup: 110 x 3 narrow sumo double over, 120 x 2 same

Prep 1, Week 1, Day 3:

Need 9 x 130, 5 x 140, 1 x 145, doing as as

Misloaded bar with a 15 on left and a 10 on right, so 135 kg x 1 r/u
Fixed that, then

130 x 3 r/u (81.25%)

140 x 3 l/u (87.5%)

145 x 1 l/u (91.625%)

140 x 2 l/u

130 x 4 l/u

130 x 2 r/u

For next week:

Week 2: 56 lifts as 42 x 120 (5040), 9 x 130 (1170), 5 x 140 (700)
6910 kg / 56 = 123.39, / 160 = 77.12% HARI
Divde NL into 25/33/42
NL: Mon = 14, Wed = 18, Fri = 24

Mon = 1 x 140, 2 x 130, 11 x 120
3 x 120, 1 x 140, 5 x 120, 2 x 130, 3 x 120

Wed = 2 x 140, 3 x 130, 13 x 120
4 x 120, 2 x 140, 5 x 120, 3 x 130, 4 x 120

Fri = 2 x 140, 4 x 130, 18 x 120
5 x 120, 2 x 130, 5 x 120, 2 x 140, 5 x 120, 2 x 130, 3 x 120

Variety

Today, Friday

GU: bw x a few, before that just rolling around to come up to the elbow on both sides x a few

MP: 20 kg x 4L/R

Rings - hang, then 1 slow PU w/ pause at top

FSQ: bar x 5

OHP: bar x 5

PU: bar x 2, dead hang first, slow but quicker than previous on rings, still pause at top

May 13, 2020: Makeup DL's

Today, Wednesday

Correcting a change of plan / correction to Monday's lifts

Mon = 13 - did wrong work initially
Did 120 kg x 7, 110 x 4, 130 x 1, 140 x 1
Need 120 x 7 for the week, so that's done.

Needed 130 x 6 on Monday, so we'll do 5 today
Needed  140 x 3 so we'll do 2 today
Need 145 x 1

Warmup -

110 kg x 1, 1 narrow sumo, double overhand
120 kg x 1 same

the rest conventional
130 x 3 r/u
140 x 2 l/u - excellent result, slight release and reset at bottom
145 x 1 l/u - most in a while
130 x 3 l/u

Thu (or maybe Friday) = 19 lifts nominally but because we did all the 120 on Monday, only 15 left
9 x 130, 5 x 140, 1 x 145, as

130 x 3
140 x 3
145 x 1
130 x 3
140 x 2
130 x 3

Variety

Variety day again

Rings - PU x 1, about 7 seconds each way, false grip (to the extent I'm able)

PU - bar, same timing, tactical grip

GU: bw x 1 each way

More rolling to the elbow, a few to each side, but not GU, just however it felt good ...

SQ: FSQ x bar x 5

OHP: bar x 5

Shoulders feeling nicely used, need more things other than just pressing.

Zercher DL: 115 lb x 1, 1 - refinding my form, getting more comfortable at the bottom both at the start and the end of the lift.

Steinborn SQ: bar x pickup from the front each side, no good, traps hurt. Pickup from the side each side + 5 SQ, good.

May 11, 2020: MP, DL

MP:

S&T Day #9, 5 doubles

24 kg

00:00 x 2L/R

03:45 x 2L/R

07:30 x 2L, 1R = failed 2nd rep right. Looking for different groover, also played cello earlier today which calls for a very relaxed right should.

No more pressing for a few days - cello first was the first time I've done this and it's not a good combo/order

DL:

120 kg x 4 narrow sumo r/u

110 kg x 4 narrow sumo l/u && favored grip

120 kg x 3 conventional r/u

130 kg x 1 conventional l/u

140 kg x 1 conventional l/u

Excellent first day of PS50 cycle

Variety

Today, Sunday

Variety - 1-arm suitcase barbell DL, 135 lb x 1L/R

4 mi walk

MP, DL

Yesterday, not much

Today, Saturday, during a break in teaching schedule:

MP: S&J day #8, 2nd day of doubles

24 kg

00:00 - x 2L/R

03:00 - x 2L/R

06:00 - x 2L/R

10:00 - x 2L/R

Planning a PS DL cycle to start next week, but for today


DL: on 4 days rest, probably take 2 days off again then start a new PS cycle on Monday

110 kg (242 lb)

x 5 narrow sumo r/u

x 5 narrow sumo l/u - favored grip

x 5 conventional r/u

x 5 conventional l/u

Notes: 20 reps, more than the usual-of-late 18 reps, more than most DL sessions I've done, good, and good prep for what's to come.

MP

Nothing Tuesday or Wednesday except walk and stretch

Today, Thursday

walk

MP:

20 kg x 4L/R

Soju and Tuba, day #7, first day of "phase 2", doubles from 3 to 8

24 kg

00:00 x 2L/R in about 1:00

03:30 x 2L/R in about :45

07:00 x 2L/R in about :45

A good first day of doubles

Was tired and decided to put DL off - this is arguably a good back-off week for DL after achieving 6 triples @ 120 kg on Monday.

MP, DL

MP:

Soju and Tuba, day #6, 14 singles of 24 kg on the 2:00

Time has gone down from on the 3:00 by :15 a session. On the 2:00 was pretty simple to get done.


DL:

120 kg (266 lb) x 3 narrow sumo, x 3 conventional, double overhand

120 kg x same, right under (least favored) grip

120 kg x same, left under (favored grip) - as usual, better this way.

Need to pay attention to things on over/under grips - thumbs getting in the way at lockout on the over hand but not when doing double over so stance must be shifting somehow.

Was holding at lockout a little longer, plus the heavier weight, and grip was toasted by the last set.

18 total reps in a workout is a lot of DL for me but, so far, I can accommodating it alright.

MP, DL

Yesterday, Friday

walk

MP: 20 kg x 4L/R, x 4L/R - that's all that felt good, went with what felt good.

Today, Saturday

walk, cut part of the lawn

warmed up with:
PU: 1 each way, 1 hand + index and middle fingers, slow, paused at top, etc.
and did not do any lighter presses to warmup

MP: 24 kg x 12 singles on the 2:15 - same interval as last time, continued focus on different aspects of technique, especially using tightness to find good, strong, pain-free groove on each shoulder, and controlled negative.

DL:

110 kg (244 lb) x 3 narrow sumo, x 3 conventional, double overhand

changed, per my wife watching me, to only pinkies on knurling for narrow sumo

120 kg (266 lb) x 3 narrow sumo, x 3 conventional, right under (least favored) grip

120 kg x same, left under (favored grip) - as usual, better this way.