Wednesday, June 29, 2022
June 29, 2022: Variety - WM, SW (40), DL (light)
NP: 8 kg x 5L/R, different angles
WM:
6 kg: left x 3, right x 2, 1
8 kg: right x 1, 1
SW:
28 kg x left x 10
28 kg x right x 10
28 kg x 2h x 20
DL Sumo: 135 x 1, 225 x 1, 3 - left knee not happy, 3 - focus on pushing knees out and was a little better
June 28, 2022: SW (40)
NP: 10 kg x 5L/R
yard work
break
SW: 28 kg x 10's on about 1:30, total 4 sets alternating hands, lf
FSQ:
60 kg x 5
69 kg (60 kg + 20 lb) x 5
74 kg (60 kg + 30 lb) x 2 - felt like form was going south, hips came up too fast.
Monday, June 27, 2022
June 27, 2022:
Yesterday, walk 4 miles and some kb swings and NP
Today:
NP: 8 kg x 5L/R
SW:
28 kg x left x 10
28 kg x right x 10
28 kg x 2h x 25
WHEEL: 2 on level ground, not all the way out but not too shabby, either.
Saturday, June 25, 2022
Thursday, June 23, 2022
Wednesday, June 22, 2022
June 22, 2022: SW (40), DL
Yesterday - walk, yard work
Today
NP: 8 kg x 7L/R, varying angle
SW:
00:00 28 kg x left x 10
01:00 28 kg x right x 10
extra minutes
03:00 28 kg x left x 10
04:00 28 kg x right x 10
break
DL:
125 kg x 3 double over, all paused tng today
00:00 135 x 5 l/u
04:00 135 x 5 r/u
08:00 135 x 5 l/u grip getting tired
12:00 135 x 5 r/u grip getting fried
16:00 135 x 3 l/u grip fried
19:00 135 x 2 l/u end
Monday, June 20, 2022
June 20, 2022: FSQ (light), BP
walk, w/ stretches and WM in the park on the way
NP: 10 kg x 5L/R varying angles
SW: 24 kg, 5 sets of 10 on the :55 (thus extra set left)
break
FSQ: 135 lb x 3, 4
BP:
145 lb x 9
160 x 4
150 x 5
160 x 3 - total 21 reps, tried to not go quite so hard today: medium volume and intensity
Sunday, June 19, 2022
19 June 2022: SW (20)
Saturday, just a bit while teaching, then played for 4 hours
Today, Sunday
walk a couple of times, phone says total was 4.4 miles
@5:30 pm
SW:
00:00 28 kg x left x 10
01:00 28 kg x right x 10
Friday, June 17, 2022
June 17, 2022: BP, DL
NP: 8 kg x 4L/R, increasingly wide
yard work - grip tired
BP:
145 lb x 6
155 x 5 - started gripping harder w/ left after noticing left wrist felt a little over extended, helped!
155 x 6 - recent (post-April meet) PR reps @ this weight
break
DL:
00:00 130 kg x 5 double over - lost grip on 5th rep after it got off the ground but it was an honest light tng
03:45 r/u
07:30 l/u
11:15 l/u
15:00 r/u - grip just barely holding on. NB: no grip-intensive yard work on DL day next time.
Thursday, June 16, 2022
June 16, 2022: SW (80)
NP: 8 kg x 8L/R, slow, varying angle
walk
SW: 24 kg x 10's lf OTM alternating, total 80
GU: 10 kg x 2 alternating singles, lf - not paying attention much to form, just to doing what my body allows, a good plan for me. Form things I'm minding - bearing elbow straight, don't kill my knees getting up and down.
break
FSQ:
bar x 3 - fast down and up
40 kg x 7 - fast down and up
60 kg x 5 - fast
65 kg x 5 - fast
Wednesday, June 15, 2022
June 15, 2022: SW(40)
push mower front and side lawn
walk twice, several sprints flat and stairs
SW: 10's lf on the :45 alternating sides
Sunday, June 12, 2022
June 12, 2022: Variety
afternoon:
Play around w/ OHS w/ a stick
MP: 16 kg x 10L/R
DL:
185 lb x 5 double over for speed
185 sumo x 5 double over for speed
Saturday, June 11, 2022
June 11, 2022: DL
lots of yard work, bit of teaching
DL: 125 kg x 5 x 5
00:00 double over
04:00 r/u
07:45 l/u
11:30 r/u
15:15 l/u
Friday, June 10, 2022
June 10, 2022: BP/DIP (light)
NP: 8 kg x 8L/R - slow, about 4-5 second each rep with 1/3 of that time at lockout, varied angles
break
cut lawn
break
PU: on rings, l-sit + 3 PU, trying to be more in a v-sit, felt like my feet were about neck height.
break
DIP: bw x 2, 3
BP: 145 lb x 5
DIP: bw x 5
BP: 145 x 7
Thursday, June 9, 2022
June 9, 2022: FSQ, SW (40)
walk
FSQ:
135 lb x 3, 3, 5 (quicker descent and bounce out of bottom), 5 (again bounce - these are improving)
break
SW:
00:00 24 kg x left x 10
01:00 24 kg x left x 10
02:00 24 kg x right x 10
03:00 24 kg x right x 10
Wednesday, June 8, 2022
June 8, 2022: SW(50), BP, DL (light)
NP: 8 kg x 2L/R, 3L/R - slower and longer pause than usual
SW:
00:00 24 kg x left x 10
01:00 24 kg x left x 10
02:00 24 kg x right x 10
03:00 24 kg x right x 10
04:00 24 kg x left x 10
break
BP:
145 lb x 6 (75%) = 870
155 x 5 (81%) = 775
165 x 3 (86%) = 495
155 x 5 = 775
145 x 7 = 1015 = 3930
145 x 5 = 725 = 4655
4655 / 31 NL = 150.2 lb average
150.2 /192.5 = 78% ARI
DL: light, for speed, mix of kg and lb plates on Klokov bar (just because it was convenient)
226 lb (80 kg + 50 lb)
x 5 reps x 2 sets double over (for speed) (61%)
Tuesday, June 7, 2022
June 7, 2022: FSQ, SW (50)
yard work
NP: 8 kg x 6L/R - mostly to the outside, which is harder - trying for BP grip width.
cossack sequence including 3 WM @ 4kg. Then 5 WM @ 4 kg.
NB: These are improving because I'm rediscovering my good hip hinge, and not really because I'm improving my thoracic mobility, IMO. But the good hip hinge WM is an important metric of my overall movement health so I'm glad to be getting it back again. I didn't do enough of this over the last few years when my big focus was on PL meets.
FSQ:
95 lb x 2
115 x 2
135 x 2
135 x 5 - some discomfort in right knee
switched to Klokov bar and Eleiko bumpers
60 kg x 5 - turned right foot out a little, no discomfort
SW:
00:00 24 kg x left x 10
01:00 24 kg x left x 10
02:00 24 kg x left x 10
03:00 24 kg x left x 10
04:00 24 kg x left x 10 - 50 swings
Monday, June 6, 2022
June 6, 2022:
NP: 6 kg x 3L/R, 8 kg x 3L/R, 10 kg x 5L/R, 8 kg x 10 starting wide and ending overhead
walk 4 mi today
Saturday, June 4, 2022
June 4, 2022: DL
NP: 8 kg x 12L/R, x 5L/R - second set a little slower w longer pause
DL: paused tng, started on the 3:00 but not enough rest towards end
00:00 125 kg x 5 double over
03:00 130 x 5 r/u
06:00 135 x 5 l/u
11:00 140 x 2 l/u
Friday, June 3, 2022
June 3, 2022: BP
walk
NP: 8 kg x 5L/R, last few to outside in prep for ...
BP:
145 lb x 5
155 x 3
145 x 6
155 x 4
145 x 5
165 x 1 - good pec/shoulder stretch at bottom
145 x 6 - another good pec/shoulder stretch on every rep
NB: 30 reps, excellent and a recent PR rep count
Thursday, June 2, 2022
June 2, 2022: Variety, FSQ
walk
NP: 6 kg (usual light weight) x 12L/R, trying for a bit of extra rotation while still staying packed and overall tight. Was good, should do more often
PU: rings, archer for the first time in a while. Out to right, center, out to left - just the one rep up, right, left, down
WHEEL: all with 1-2 pause at extension
4th step x 1
3rd step x 1, 1, 1
PU: rings, l-sit + 4 PU
break
FSQ: Oly shoes, 2nd session. Last time, just 95 and 105
95 lb x 3
105 x 1 - sat funny on left shoulder
105 x 4 - always driving elbows up helps with shoulders
115 x 5
125 x 5
Wednesday, June 1, 2022
June 1, 2022: SW
Sunday - drive to PA, a few wheel rollouts
Monday - actually ran, a mix of walking, sprinting, and tempo
Tuesday - sore from running
Wednesday, today
2 stair sprints
break
NP: 10 kg x 8L/R - may be a PR rep count at this weight
cossack sequence w/ WM @ 4k x 3R/L, short rest, x 3R/L - better
PU: rings, l-sit + 3 PU
SW: 24 kg x left x 15, untimed rest, x right x 15
Saturday, May 28, 2022
May 28, 2022: BP, DL
NP: 8 kg x 10L/R
break
NP: 10 kg x 4L/R, 1 extra left trying for a bit more rotation w/o losing scapula locked down. Not sure how I feel about it, a bit of click in the shoulder, maybe that's needed, maybe it's not good ...
PU: rings, l-sit + 3 PU, again lit-sit, reps, only lower l-sit at finish of last rep
WM: bw x 1R/L, 4 kg x 1R/L, x 1R/L - better, more ROM in right hip towards back and therefore better weight distribution when it's time to come up, x 1L/R, x 1L/R
BP:
145 lb x 5
165 x 1
155 x 3
145 x 7, 5
155 x 5
NB: 27 minute BP session, 26 reps, 17 @ 145, 8 @ 155, 1 @ 165
break
DL:
125 kg x 4 singles on, perhaps, the :30, double over
130 x 5, r/u, paused tng
135 x 5, l/u, paused tng - tough, grip starting to go
NB: first time over 125 kg since meet 5 weeks ago.
May 25, 2022: Variety
walk to town, to a house on the other side, to another grocery store. Total 7.2 miles according to my phone, breaks between
NP: 8 kg x 8L/R
PU: l-site + 5 PU, this time into l-sit in hang, all reps, then release l-sit
MP: 16 kg x 5L/R - managed to have zero shoulder click on right side - excellent!
DL: 125 kg x 2
Tuesday, May 24, 2022
May 24, 2022: BP, DL
NP: 8 kg x 4L/R
break
PU: rings l-sit + 3 PU (then the phone rang, was going to do 5 today)
break
BP:
145 lb x 4, 5
155 x 3, 2
145 x 6 - 20 total reps today, good! Getting back into some volume, only last rep/set was a little hard.
DL: 125 kg x 2 r/u, x ? l/u, all paused tng
Monday, May 23, 2022
May 23, 2022: Variety
walk:
cossack sequence, wm w/ 4k, 3 each side
NP: 10 kg x 5L/R
PU: rings l-sit + 5 PU
DIP: moved the dip attachment to the other side of the rack, did bw x 3 super deep and slow
break
WHEEL: 4th step x 5, 5, 3
Sunday, May 22, 2022
May 22, 2022: HHH
walk
NP: 8 kg x 5L/R, more at wider angle
PU: l-sit + 5 PU
HEX HH (Hex/Trap bar, high handle), weighs 60 lb, first day using it:
170 lb x 1 (bar + pair of 25 kg)
280 x 1 (+ pair of 25 kg)
370 x 1 (+ pair of 45 lb)
420 x fail (+ pair of 25 lb) - grip didn't feel secure, weight didn't budge
Thursday, May 19, 2022
May 19, 2022: BP, DL
NP: 8 kg x 10L/R
walk
break
BP: 145 lb x 8
DL: all paused tng
125 kg x 4 double over
125 kg x 4 r/u (least favored grip)
125 kg x 5 l/u (favored grip)
Wednesday, May 18, 2022
May 18, 2022: SW (80)
Yard work
NP: 8 kg x 6L/R
cossack sequence
SW: more loading hips (swing further back)
00:00 24 kg x left x 10
01:00 24 kg x right x 10
02:30 24 kg x left x 10
03:30 24 kg x right x 10
05:00 24 kg x left x 10
06:00 24 kg x right x 10
07:30 24 kg x left x 10
08:30 24 kg x right x 10
avg = 125, max = 139
May 17, 2022: FSQ, BP
yesterday, cut the lawn
today:
walk
NP: 8 kg x 8L/R, some pointed out to be more like BP
break
PU: rings, l-sit + 5 PU. Felt left shoulder unpack a bit for final rep
FSQ: (last time was 95 lb x 1, 5
105 lb x 5, 5 - sorting out bar position, elbows, t-spine, etc
BP: 145 lb x 5
Sunday, May 15, 2022
May 15, 2022: FSQ, BP, DL
NP: 8 kg x 4L/R
PU: rings, l-sit + 4 PU w/ 180 degree rotation
FSQ: 95 lb x 1, x 5 - ATG, paused. Focus on pushing elbows up and not feeling the weight shift to my hands. Slightly wider grip, elbows in as well as up. A good effort today, form feels solid
BP:
135 lb x 5, 5
145 x 5
DL:
125 kg x 3 paused tng double over
125 kg x 3 paused tng r/u
125 kg x 4 paused tng l/u (favored mixed grip)
Friday, May 13, 2022
May 13, 2022:
Monday - drove a lot
Tuesday - not much
Wednesday - walked a total of 7 miles
Thursday - NP: 8 kg x 12L/R
Today, Friday
NP: 8 kg x 10L/R, x 5 L/R
Headstand - improving
PU:
on a bar,
"leg tuck" - did 3
the misnamed "kip up" - did 3
"kip up" with feet touching ceiling (about 2' above bar) x 2
on rings, a not-all-the-way-around skin-the-cat and then a 1-legged FL right leg out then left leg, other leg straight up in the air not tucked to chest.
Sunday, May 8, 2022
May 8, 2022: SW (50), BP (light), Wheel
AM
NP: 8kg x 5L/R
SW:
00:00 24 kg x left x 15
01:00 24 kg x left x 10
03:00 24 kg x right x 15
04:00 24 kg x right x 10
avg = 129, max = 143
PM:
BP: 135 lb x 7, 5
WHEEL: 4th step, decided not to go out further than I could keep my best hollow position - 3 reps
Saturday, May 7, 2022
May 7, 2022: SW, C&P, DL
Yesterday, Friday, walk about 4 miles
Today, Saturday:
AM
SW:
00:00 28 kg x left x 10
01:00 28 kg x right x 10
02:30 40 kg x 2h x 10
PM
C&P: 16 kg x 1L/R, 2L/R, 3L/R, 5L/R
NP: 8 kg x 8L/R, varying angle
DL: switched back to Eleiko comp bar
125 kg x 5 singles on the :60, double overhand
Thursday, May 5, 2022
May 5, 2022: SW (80)
Buteyko walk
one sort-of sprint after, a little slower and a little longer than a real sprint
break
SW: - did all reps left then all reps right. Noticed it left, not much on right
00:00 24 kg x left x 10
01:00 24 kg x left x 10
03:00 24 kg x left x 10
04:00 24 kg x left x 10
06:00 24 kg x right x 10
07:00 24 kg x right x 10
09:00 24 kg x right x 10
10:00 24 kg x right x 10
avg = 130, max = 145
May 4, 2022: SW (80), FSQ (very light/easy), BP (light/easy)
walk
walk again
SW: short on time, slightly shorter rests, on 3:00 is better
00:00 24 kg x left x 10
01:00 24 kg x left x 10
02:45 24 kg x right x 10
03:45 24 kg x right x 10
05:30 24 kg x left x 10
06:30 24 kg x left x 10
08:15 24 kg x right x 10
09:15 24 kg x right x 10
avg = 137, max = 150
break
NP: 8 kg x 3L/R, x 3L/R to about BP grip width angle
GU: 8 kg x 1L/R, x 1L/R - ugh, left knee already sore, left elbow doesn't want to stay locked out
FSQ: Put on Oly shoes and played w/ FSQ - felt best to just stand after unracking the bar and feel the weight on my shoulders, used 95 lb. (Switched back to PL bar in the SQ stands.) Did one rep but could feel the weight was on my hands and that's not good. Played w/ grip width, tried to keep elbows in a little.
BP: 135 lb x 2, 3, 5 - looking at setup location, took longish pauses on chest each rep
Tuesday, May 3, 2022
May 3, 2022: SW (80), DL
Yesterday, walk into town but not much else
Today, Tuesday: negative Covid test this AM
Buteyko walk
NP: 8 kg x 8L/R
PU: l-sit + 3 PU but on bar this time
SW:
00:00 24 kg x left x 10
01:00 24 kg x left x 10
03:00 24 kg x right x 10
04:00 24 kg x right x 10
06:00 24 kg x left x 10
07:00 24 kg x left x 10
09:00 24 kg x right x 10
10:00 24 kg x right x 10
avg = 134, max = 149
cut the grass with push mower - definitely exercise
break
walk
DL: 125 kg (275 lb) x 1, 1 double over - ahh, deadlifting real weights again
Monday, May 2, 2022
May 1, 2022: Variety (light DL)
Wed, Apr 27 - had been feeling a cold coming on, but felt worse after dinner
Thu, Apr 28 - covid test, rapid PCR, and was positive, not feeling great but no fever
Fri, Apr 29 - a lot of sleep and not much else, a little better, still pretty tired
Sat, April 30 - 4 hour nap!
Today, Sunday, May 1:
DL:
115 lb x a few singles
165 x 5 tng
205 x 6 tng
205 x 5 sumo tng
Wednesday, April 27, 2022
April 27, 2022: GU, SW
Still in recovery from competition last weekend ...
Yesterday:
walk
NP: 8 kg x 5L/R x 3 sets: one straight front, one angled out, one angled in
Today
NP: 8 kg x 3L/R, 10 kg x 5L/R, 12 kg x 3L/R (PR reps @ this weight, left pec cramping)
GU: crossover style: 8 kg x 1L/R on regular floor (painful on hip), x 1L/R on softer floor (much better)
SW:
00:00 24 kg x left x 10
01:00 24 kg x left x 10
02:00 24 kg x left x 10
05:00 24 kg x left x 10
06:00 24 kg x left x 10
07:00 24 kg x left x 10
avg = 124, max = 142 - just below zone 4
walk
Monday, April 25, 2022
April 25, 2022: DL (light sumo)
April 22 - weigh-in 67.2 kg, eat a lot after that
April 23 - Meet in Norwood, NJ
SQ: 92.5, 100, 107.5 kg, all good, 107.5 is a new NJ record
BP: 80, 85 good, lost balance at hand-off on 90 and failed
DL: 150, 160 good, just too tired and couldn't get 170 off the ground
April 24, Sunday - early: SW @ 24 kg x 40, PM SW @ 24 kg x 80
Today
NP: 10 kg x 1L/R
break
DL: Sumo, 115 lb x 5, 165 lb x 5, x 5, 215 x 5
walk
Thursday, April 21, 2022
April 21, 2022: Variety
Yesterday, walk the proverbial 10,000 steps, 3.8 miles
Today
walk
NP: 8 kg x 8L/R
PU: l-sit and 1 PU on rings
maybe some squats later, we'll see. Weigh-in tomorrow, was about 1 kg over this morning
Tuesday, April 19, 2022
April 19, 2022: Variety
Yesterday, walk 5.6 miles, nothing else
Today, short walk
The usual warmup:
NP: 10 kg x 5L/R
PU: l-sit on rings x 4
A bunch of 32 kg kettlebell deadlifts with a student
Nothing else today, resting up for the meet on Saturday. BW was 151.8 lb this morning, needs to be 148.7 Friday morning, started taking herbal water pills last night.
Saturday, April 16, 2022
April 16, 2022: Mini-meet/DL: SQ (light), BP (light), DL
Yesterday, a few light SQ and BP
Today:
short walk
PU: 3 on a tree branch
NP: 8 kg x 5L/R - had been allowing left shoulder to unpack in order to get extra rotation and left should has been bothering me, fixed that and left shoulder feels much better
SQ:
155 lb x 3, 175 x 3, 195 x 1, 205 x 1
BP:
135 lb x 5, 155 x 4, 175 x 1, 195 x 1, 205 x 1
DL:
125 kg x 3 double over
135 x 3 r/u
150 x 3 l/u - will open with this weight because I can triple it.
Friday, April 15, 2022
April 13, 2022: Variety
walk
NP: 8 kg x 3L/R, 10 kg x 3L/R, 8 kg x 10L/R - amazing how much better my shoulders feel after these
PU: the usual - rings, l-sit + 3 PU
break
SQ: 155 lb x 3
BP: 135 lb x 5
break
MP: 16 kg x 3L/R - interesting
Tuesday, April 12, 2022
April 12, 2022: SW (120)
Lots of driving later on Sunday (April 10) and again on Monday, yesterday, April 11.
Today, Tuesday, April 12:
Cossack sequence
WM: a few bw and a few w/ 8 kg
NP: 10 kg x 5L/R
break
NP: 10 kg x 5L/R
PU: usual l-sit + 2 PU
SW: aiming for more explosive reps, plus doing on 3:30/series instead of 4:00
00:00 28 kg x left x 10 - min = 83
01:00 28 kg x left x 10 - max = 135
03:30 28 kg x right x 10 - min = 86
04:30 28 kg x right x 10 - max = 141
07:00 28 kg x left x 10 - min = 112
08:00 28 kg x left x 10 - max = 146
10:30 28 kg x right x 10 - min = 117
11:30 28 kg x right x 10 - max = 148
14:00 28 kg x left x 10 - min = 119
15:00 28 kg x left x 10 - max = 154
17:30 28 kg x right x 10 - min = 123
18:30 28 kg x right x 10 - max = 152
avg = 134 , max = 154
April 10, 2022: SW (80)
short walk
NP: 10 kg x 5L/R, a little slower and with longer pause at lockout than I sometimes do
PU: usual rings, l-sit + 3 PU
SW: (on 3:30 today instead of the usual 4:00)
00:00 28 kg x left x 10
01:00 28 kg x left x 10
03:30 28 kg x right x 10
04:30 28 kg x right x 10
07:00 28 kg x left x 10
08:00 28 kg x left x 10
10:30 28 kg x right x 10
11:30 28 kg x right x 10
avg = 133, max = 151 - weird spike while recovering, must be something wrong w/ hardware
Sunday, April 10, 2022
April 9, 2022: SQ (light), BP (light), DL
Yesterday, only walk, was feeling pretty sore, tired, and hungry from the previous day's BP session
Today, Saturday
NP: 8 kg x 7L/R
SQ:
155 lb x 3, 5
175 x 3
BP:
135 lb x 5
155 lb x 5
DL:
125 kg x 3 double over
130 x 1 double over
137.5 x 1 r/u
147.5 x 1 r/u
157.5 x 1 l/u
167.5 x fail l/u - overall tired today, am a bit overtrained.
Thursday, April 7, 2022
April 7, 2022: SQ (light), BP
bar hang for a bit
NP: 10 kg x 7L/9R - felt like I needed to establish more control at the end ROM in terms of the internal rotation of the bell.
break
walk
SQ: 155 lb x 5 rock bottom
BP:
135 lb x 6
145 x 6
155 x 6
165 x 2
175 (91%) x 1
185 lb (84 kg) (96% 1RM x 1 - excellent, best BP of current cycle
175 x 2
165 x 3
155 x 4
31 lifts, avg 153.7 lb
Wednesday, April 6, 2022
April 6, 2022: SW (120)
NP: 2 x 10kg x 5L/R - don't like double as much
NP: 10 kg x 4L/R
PU: 5 on a regular bar, slightly false grip, dead hang, pack, then up to touch adam's apple to bar on each rep, just a change of pace. Right shoulder a bit uncomfortable, likes rings better
break
PU: 2 on a regular bar. Used "long collarbone" cue for my right shoulder and it helped a good deal
SW: half the reps w/ 32 kg, trying for solid, comfortable grip even at the expense of a little height
00:00 32 kg x left x 10
01:00 28 kg x left x 10 - max = 126
04:00 32 kg x right x 10
05:00 28 kg x right x 10 - max = 128
08:00 32 kg x left x 10
09:00 28 kg x left x 10 - max = 140
12:00 32 kg x right x 10
13:00 28 kg x right x 10 - max = 143
16:00 32 kg x left x 10
17:00 28 kg x left x 10 - max = 148
20:00 32 kg x right x 10
21:00 28 kg x right x 10 - max = 147
avg = 122, max = 148
Tuesday, April 5, 2022
April 5, 2022: SW, SQ
walk
NP: 8 kg x 5L/R
SW:
00:00 32 kg x left x 5
00:30 32 kg x right x 5
01:00 32 kg x left x 5
01:30 32 kg x right x 5
04:00 28 kg x left x 10
05:00 28 kg x right x 10 - 40 swings today
avg = 128, max = 145
break
SQ:
155 lb x 7 bounced off bottom
175 x 4 deep enough
195 x 1
205 x 1
Monday, April 4, 2022
April 4, 2022: SW (80)
walk
NP: 10 kg x 5L/R
PU: l-sit PU x 3 on rings
NP: 8 kg x 8L/R
break
SW: enough 32 kg of late, all 28 kg today, best form at top and quickest turnaround at the back
00:00 28 kg x left x 10
01:00 28 kg x left x 10
04:00 28 kg x right x 10
05:00 28 kg x right x 10
08:00 28 kg x left x 10
09:00 28 kg x left x 10
12:00 28 kg x right x 10
13:00 28 kg x right x 10
avg = 125, max = 146
Sunday, April 3, 2022
April 3, 2022: SW (80)
early AM walk
long break
NP: 10 kg x 3L/R
PU: l-sit + 3 PU
1-leg DL: 115 lb x 1L/R
break
eat
SW:
00:00 28 kg x left x 10
01:00 28 kg x left x 10
04:00 28 kg x right x 10
05:00 28 kg x right x 10
08:00 32 kg x left x 10
09:00 32 kg x left x 10
12:00 32 kg x right x 10
13:00 32 kg x right x 10 - 80 swings
avg = 132, max = 156 - belly full, makes everything harder
Saturday, April 2, 2022
April 2, 2022: SQ (light), BP (light), DL
Yesterday, just walk
Today is 3 week before the April 23 meet.
NP: 8 kg x 6L/R
SQ: 155 lb x 5, 175 x 3, 195 x 1, 1, 205 x 1 - videod the last few, deep enough but just barely
BP: 135 lb x 5, 155 x 5, 175 x 1
DL: on DL bar
125 kg x 3 double over
135 x 3 r/u
145 x 2 double over
155 x 1 l/u - not the volume I'd hoped for, but going with what I feel like today, and high volume isn't it.
Thursday, March 31, 2022
March 31, 2022: SW (100), SQ (light), BP, DL (light)
Yesterday, nothing - felt lousy early AM, got better as the day went on
Today, Thursday
MP: 12 kg x 1L/R
NP: 8 kg x 8L/R w/ varying angles
WM: bw x 1L/R, 1L/R - better
SW:
00:00 28 kg x left x 10 - min = 76
01:00 28 kg x left x 10 - max = 128
04:00 28 kg x right x 10 - min = 71
05:00 28 kg x right x 10 - max = 128
08:00 32 kg x left x 10 - min = 94 - not feeling like 20 each hand @ 32 kg today
09:00 32 kg x right x 10 - max = 141
12:00 28 kg x left x 10 - min = 101
13:00 28 kg x left x 10 - max = 139
16:00 28 kg x right x 10 - min = 98
17:00 28 kg x right x 10 - max = 137
avg = 117, max = 141
break
walk
SQ: 155 lb x 3, 5
BP:
135 lb x 5
165 (86%) x 4
175 (91%) x 2
165 x 4
175 x 2
165 x 4 - a little tough, not enough rest before this set
180 (93%) x 1 - slow but not a death march
165 x 4
26 lifts, avg 161.3 lbs (83.6%)
DL: 125 kg x 3 double over
Tuesday, March 29, 2022
March 29, 2022: SW (120), SQ, BP (light)
NP: 8 kg x 5L/R
PU: rings, l-sit + 3 PU
WM: bw x 1L/R
SW:
00:00 28 kg x left x 10 - 88 valley
01:00 28 kg x left x 10 - 133 peak
04:00 28 kg x right x 10 - 91
05:00 28 kg x right x 10 - 136
08:00 32 kg x left x 10 - 102
09:00 32 kg x right x 10 - 147
12:00 32 kg x left x 10 - 105
13:00 32 kg x right x 10 - 149
16:00 28 kg x left x 10 - 118
17:00 28 kg x left x 10 - 152
20:00 28 kg x right x 10 - 111
21:00 28 kg x right x 10 - 149
avg = 129, max = 152
break
walk
SQ: first day on 25 kg (55 lb) SQ bar
145 lb x 5
155 x 1
175 x 2
195 (85%) x 2, 2
175 x 5,
195 x 2 - missed the sq stands on the way back in, might need to make them a little closer together
March 28, 2022: SW (100)
Yesterday, Sunday, just a walk and later a nap
Today, Monday
NP: 10 kg x 3L/R, 3L/R w/ varied angle
PU: l-site + 3 PU on rings.
NB: Today, trying to make sure arms are fully straight at the bottom but shoulders remain packed. Interestly, it seems my left should wasn't quite as far down as it could be so I made that change. It is challenging for me to keep the l-sit while fully straightening the arms - sometimes I straight the arms but don't return to completely vertical - so this has been good to work on.
SW:
00:00 28 kg x left x 10 - 88 valley
01:00 28 kg x left x 10 - 132 peak
04:00 28 kg x right x 10 - 90
05:00 28 kg x right x 10 - 136
08:00 32 kg x left x 10 - 100
09:00 32 kg x right x 10 - 147
12:00 28 kg x left x 10 - 108
13:00 28 kg x left x 10 - 149
16:00 28 kg x right x 10 - 107
17:00 28 kg x right x 10 - 147
avg = 125, max = 149
walk
Saturday, March 26, 2022
March 26, 2022: SQ (light), BP (light), DL
several C&P/MP with 16 and 20 kg, a few 1h swings w/ 24 kg while teaching
break
NP: 10 kg x 3L/R
SQ: 135 lb x 5 deep paused, 175 x 3, 3
BP: 145 lb x 10 - PR reps at this weight
DL:
125 kg x 2 double over
135 x 2 double over
145 x 2 r/u
155 x 1 l/u - slow
165 x 1 l/u - slower but still kept moving. This weight was my lifetime PR until a meet 2 months ago on Feb. 19, 2022.
Friday, March 25, 2022
March 25, 2022: Variety
NP: 8 kg x 1-2-3 ladder L/R, 10 kg x 1-2 ladder L/R, 12 kg x 1L/R
WM: bodyweight, still looking for good form on right side
short walk
break
PU: rings, l-sit + 2 PU
Evil Wheel: 2 reps x 5 sets, 10 total is a recent PR
walk
Thursday, March 24, 2022
March 24, 2022: SW (80), BP
no warmup (NP, PU) today
SW:
00:00 28 kg x left x 10
01:00 28 kg x left x 10
05:00 28 kg x right x 10
06:00 28 kg x right x 10
10:00 32 kg x left x 5
10:30 32 kg x right x 5
11:00 32 kg x left x 5
11:30 32 kg x right x 5
15:00 28 kg x left x 10
16:00 28 kg x right x 10
avg = 119, max = 147 - lower avg because I took longer-than-usual inter-series rests
BP:
145 lb x 4
155 x 5
165 x 3
155 x 4
165 x 3
155 x 4
165 x 3
175 (91%) x 1 - right shoulder felt odd although not painful, was a death march of a slow lift
145 (75%) x 5
32 lifts, avg 155.625 lb
Wednesday, March 23, 2022
March 23, 2022: SW (70), SQ
walk
SW:
00:00 28 kg x left x 20
03:00 28 kg x right x 20
06:00 28 kg x left x 15
09:00 28 kg x right x 15 - total 70 reps
avg = 129, max = 147
break
NP: 8 kg x 5L/R w/ varying in-out angles
SQ:
155 lb x 3
185 x 3 reps x 8 sets - good amount of volume today, happy I went with triple for this weight, which is 80%
Tuesday, March 22, 2022
March 22, 2022: Variety
No lifting yesterday - on the road
Today:
walk
NP: 8 kg x 2L/R, 10 kg x 2L/R, 12 kg x 2L/R (PR!), 10 kg x L/R
PU: usual warmup of: rings, l-sit + 3 PU
Had planned this as SQ day but too much else going on, will do that tomorrow
Sunday, March 20, 2022
March 20, 2022: SW (30)
walk
NP: 2 x 8kg - new for me - x 8 reps
PU: l-sit + 3 PU - observing that regular grip lets me get another rep but mostly I use false grip so 3 seems to be about it
SW:
00:00 28 kg x left x 15
02:30 28 kg x right x 15
avg = 126, max = 140
March 19, 2022: Variety (warmup only)
NP: 10 kg x 5L/R
PU: rings, L-sit + 4 PU
Saturday (today) is usually DL day but did it yesterday because the rest of today is very busy.
Friday, March 18, 2022
March 18, 2022: SW (60), DL
NP: 8 kg x 1-2-3 L/R
PU: rings, l-sit + 4 PU - first time doing 4
SW:
00:00 32 kg x left x 5
00:30 32 kg x right x 5
01:00 32 kg x left x 5
01:30 32 kg x right x 5 - max = 139
04:00 28 kg x left x 10
05:00 28 kg x left x 10 - max = 142
08:00 28 kg x right x 10
09:00 28 kg x right x 10 - total 60
avg = 128 max = 143
break
DL:
3:14 pm
00:00 135 kg x 1 over
01:00 135 x 2 r/u
03:00 135 x 3 l/u
3:28 pm
00:00 135 kg x 1 over
01:00 135 x 2 r/u
03:00 140 x 3 l/u
3:39 pm - getting short on time so shorter rests
00:00 135 kg x 1 over
01:00 135 x 2 r/u
03:00 140 x 3 l/u
3:50 pm
00:00 135 kg x 1 over
01:00 135 x 2 r/u
03:00 140 x 3 l/u
136.875 kg (81.7%) average, NL = 24
Thursday, March 17, 2022
March 17, 2022: SW (60), SQ (light), BP
walk
PU: using L-sit + 3 PU
NP: 8 kg x 8L/R
SW:
00:00 32 kg x left x 5
00:30 32 kg x right x 5
01:00 32 kg x left x 5
01:30 32 kg x right x 5 - max = 130
03:00 28 kg x left x 10
04:00 28 kg x left x 10 - max = 134
07:00 28 kg x right x 10
08:00 28 kg x right x 10 - total 60
NB: feeling a bit of a bone bruise where right index finger meets palm when using the 32 kg, must be gripping differently
avg = 118, max = 134
SQ: 155 lb x 4
BP: all competition form/format
145 lb (75%) x 5
155 (80%) x 6 - surprise
165 (85%) x 3 - could have done another
145 x 8
155 x 5 - set of 8 makes this set harder, but still solid
165 x 3 - getting a little tired
175 (91%) x 1 - total 31 lifts, avg 153.8 lbs
break
Evil Wheel: 3 sets of 3, board on 4th step
Wednesday, March 16, 2022
March 16, 2022: Variety: walk, WM
Second night in a row of sleeping too hot - ugh
Big lifting day yesterday, so basically no lifting today
walk
WM: bw x 3L, 3R
WM: 8 kg, 1L, tried several time R and it would press on nerve, finally got 1, another R and got that - I think I have to be sure to push out to the _side_, and not the back/hinge, in my setup. And a third rep R, then another L to finish
Tuesday, March 15, 2022
March 15, 2022: SW (60), SQ, BP (light), DL (light)
NP: 5L/R - very slow and controlled
PU: rings, bar-style keeping rings facing away, very slow 1/2 PU.
SW: 15's today to work on grip, lengthened both set and series rest times
00:00 28 kg x left x 15
01:30 28 kg x left x 15 - max = 141
05:00 28 kg x right x 15
06:30 28 kg x right x 15 - max = 145
avg= 123, max = 145
break
SQ:
155 lb x 5
175 x 4
155 x 5
175 x 4
155 x 5 - deeper
175 x 4 - competition depth
155 x 3 - getting tired but mostly getting worried about total rep count and time
175 x 4, 4
Total 175 x 20, 155 x 18
BP: 145 lb x 8 - good result, had another one, maybe two in me
DL: 135 kg x 2 over, x 2 r/u, x 2 l/u
walk about 3 miles
Monday, March 14, 2022
March 14, 2022: SW (120)
SW: mixed in 32 kg in a different way
00:00 28 kg x left x 10
01:00 28 kg x left x 10 - max = 136
04:00 28 kg x right x 10
05:00 28 kg x right x 10 - max = 140
08:00 32 kg x left x 10
09:00 28 kg x left x 10 - max = 147
12:00 32 kg x right x 10
13:00 28 kg x right x 10 - max = 148
16:00 32 kg x left x 10 - grip was tough on this set
17:00 28 kg x left x 10 - max = 156
20:00 32 kg x right x 10
21:00 28 kg x right x 10 - max = 156 - total 120 swings, 40 w/ 32 kg
avg = 133, max = 156
Sunday, March 13, 2022
March 13, 2022: SW (40)
NP: 8 kg x 8L/R, different angles for some
SW:
00:00 32 kg x left x 10
01:00 32 kg x right x 10 - grip not great, especially left
04:00 32 kg x left x 10
05:00 32 kg x right x 10 - grip a little better
avg = 123, max = 144
Saturday, March 12, 2022
March 12, 2022: SW (80), DL
walk
NP: 10 kg x 5L/R
PU: rings, 1 l-sit + 3 PU
SW: 1st time 80 sw in left/left, right/right format
00:00 28 kg x left x 10
01:00 28 kg x left x 10 - max = 144
04:00 28 kg x right x 10
05:00 28 kg x right x 10 - max = 146
08:00 28 kg x left x 10
09:00 28 kg x left x 10 - max = 151
12:00 28 kg x right x 10
13:00 28 kg x right x 10 - max = 153
avg = 135, max = 153
DL: interesting day, did BP day yesterday but want to get back on schedule, and feeling great today, so ...
135 kg (298 lbs) (81%) - timed ladder
00:00 x 1 double over
01:00 x 2 r/u
03:00 x 3 l/u - now wait longer than last time, a full 10 minutes
14:00 x 1 double over
15:00 x 2 r/u
17:00 x 3 l/u
added a 1.25 kg on each side, so now 137.5 kg (303 lb)
28:00 x 1 double over
29:00 x 2 r/u
31:00 x 3 l/u - PR deadlift workout for sure, 18 reps @ about 300 lbs.
Friday, March 11, 2022
March 11, 2022: SW (15), SQ (light), BP
A few barbell deadlifts @ 275 lb while teaching
long break
NP: 8 kg x 5L/R
PU: the usual l-sit + 3 PU
SW: 40 kg x 2h x 15, max = 135
SQ:155 lb x 5
BP: on short (3:00) rests
135 lb x 5
155 x 5, 4, 4, 4 - 5 sets in 16 min, last rep was a struggle but got it.
Thursday, March 10, 2022
March 10, 2022: SW (40), WM, Wheel
tired from yesterday's strength training
still getting through the end of a cold
NP: 8 kg x 5L/R
PU: rings, l-sit, 3 PU
SW: - had a big protein shake about 1/2 ago, swings not feeling great, belly kind of full, NR high before I even started
also tried a full series left then a full series right today for the first time in a long time
00:00 28 kg x left x 10
01:00 28 kg x left x 10 - max = 145
04:00 28 kg x right x 10
05:00 28 kg x right x 10 - max = 145 - only 40 swings today
avg = 128, max = 145 - everything lower than usual today
break
walk - right shoulder feels like it's loosening up
WM: 4 kg x 1L/R - good!
EVIL WHEEL: standing, 4th step x 2, 2, 3 - up from 3 singles last time
Wednesday, March 9, 2022
March 9, 2022: SQ, BP (light), DL (light)
Decided to skip the swings today - did 200 total in the prior 2 days, which is a lot for me, so a day off here is good, plus it's a heavy barbell day
Cossack sequence - hips have been feeling tight
WM: bw x 2L, 3R, 4 kg x 3L/R - very interesting on right side. I have to feed-forward extra ab tension to prevent lumbar rotation, and focus on rotating only from t-spine, and then it's OK. First two reps w/ 4 kg kettlebell were borderline irritating disc at best, last rep was good after adding extra pressurization. Ugh that I have to do this, but I have to do this.
PU: rings, 1 L-sit + 3 PU, playing with a more "false" grip but I can't really hold that at the bottom yet, but I tried a bit - maybe it will come with some practice.
SQ:
135 lb x 5
165 x 5, 5, 5, 5
BP: 145 lb x 7
break
DL:
135 kg x 1 double over
135 kg x 1 r/u
135 kg x 2 l/u - a good, light day (low volume, not light weight)
Tuesday, March 8, 2022
March 8, 2022: SW (80)
PU: rings, l-sit, 3 pu. Tried to keep straighter and closer to the rings today
NP: 10 kg x 5L/R
WM: bw x 1L/R, 4kg x 1L/R but right pressed on nerve a bit, so redo right only - much better
SW:
00:00 28 kg x left x 10
01:00 28 kg x right x 10 - max = 122
04:00 28 kg x left x 10
05:00 28 kg x right x 10 - max = 131
08:00 28 kg x left x 10
09:00 28 kg x right x 10 - max = 140
12:00 28 kg x left x 10
13:00 28 kg x right x 10 - max = 139 - 80 today after 120 yesterday
avg = 116, max = 140 - everything lower than usual today
Monday, March 7, 2022
March 7, 2022: SW (120), SQ (light), BP (light), DL
PU: l-sit + 2 PU on rings, trying to hang straighter down
NP: 10 kg x 8L/R - not sure I am fully locking out, will pay closer attention
NP: 10 kg x 1L/R w/ 5-sec hold at lockout. Left side feels fine, right feels like a true lockout is a little further than I've been going, but I was able to go the extra bit and it felt fine just now.
SW:
00:00 28 kg x left x 10
01:00 28 kg x right x 10 - max = 131
04:00 28 kg x left x 10
05:00 28 kg x right x 10 - max = 140
08:00 28 kg x left x 10
09:00 28 kg x right x 10 - max = 144
12:00 28 kg x left x 10
13:00 28 kg x right x 10 - max = 147
16:00 28 kg x left x 10
17:00 28 kg x right x 10 - max = 153
20:00 28 kg x left x 10
21:00 28 kg x right x 10 - max = 152 - first time 120 swings in this format
avg = 129, max = 153
break
walk
SQ: 135 lb x 5, paused at bottom; 155 x 5, not paused but still ATG depth
BP: 135 lb x 10, 155 x 5 - good
DL:
115 kg (69%) x 3 double over
125 (75%) x 1 r/u
135 (81%) - timed ladder
00:00 x 1 r/u
01:00 x 2 r/u
03:00 x 3 l/u
11:00 x 1 r/u - thought about starting on 10:00 but just wasn't quite ready
12:00 x 2 r/u
14:00 x 3 l/u - excellent result today, aiming for 3 ladders to 3 but stopping here. Today is first real DL since meet 16 days ago.
Sunday, March 6, 2022
March 6, 2022: SW (60)
yesterday, still dealing with a cold, no exercise
today, Sunday:
no warmup
SW:
00:00 28 kg x left x 10
01:00 28 kg x right x 10 - max = 135
03:00 28 kg x left x 10
04:00 28 kg x right x 10 - max = 142
07:00 28 kg x left x 10
08:00 28 kg x right x 10 - max = 144
avg = 127 , max = 144
Friday, March 4, 2022
March 4, 2022: SW (60), C&P
NP: 10 kg x 8L/R, varied angles, not long hold except for last couple each side
PU: rings, l-sit + 3 PU, videod and notice I'm sitting back quite a bit
SW:
need to fill in, did the usual 60 swings
later
C&P: 20 kg x 4L/R
Thursday, March 3, 2022
March 3, 2022: SW (60), SQ, BP
a bit tired, bit of a sore throat (covid test = negative)
NP: 8 kg x 3L/R, 10 kg x 3L/R, 12 kg x 1 (not great), x 1 (solid)
PU: 1 L-sit + 3 PU. Yesterday and today both, while trying to keep as much of a false grip as I can, my left pinkie side slipped a little. Have to keep working on that.
SW: mixed inter-series rests
00:00 28 kg x left x 10
01:00 28 kg x right x 10 - max = 133
03:00 28 kg x left x 10
04:00 28 kg x right x 10 - max = 141
07:00 28 kg x left x 10
08:00 28 kg x right x 10 - max = 142 - 60 swings today, might try for 100 again tomorrow
avg = 124, max = 142
long break
long walk
SQ: 145 lb x 5 - deep
BP:
135 lb x 8 - paused on chest, working on timing and groove
145 x 6 - first one, felt funky in left shoulder, fixed form/tightness and the rest were fine.
Wednesday, March 2, 2022
March 2, 2022: SW (80), SQ, BP, DL
warmup:
NP: 10 kg x 6L/R, vary angle
PU: 1 L-sit and 3 PU, 180 degree rotation, pointed toes
only a short rest before swings today so it felt like HR was going to be higher
SW:
00:00 28 kg x left x 10
01:00 28 kg x right x 10 - max = 141
04:00 28 kg x left x 10
05:00 28 kg x right x 10 - max = 148
08:00 28 kg x left x 10
09:00 28 kg x right x 10 - max = 148
12:00 28 kg x left x 10
13:00 28 kg x right x 10 - max = 151
avg = 132, max = 151
long break
SQ: 135 lb x 5, 7, 5, 8 - 25 reps, all rock bottom, paused - back to the barbell again
BP: 135 lb x 3, 5 - ah, great t-spine/pec/shoulder stretch, have missed doing these
break
DL: 115 kg (253 lb) x 2 double over, x 3 double over
Tuesday, March 1, 2022
March 1, 2022: SW (60)
NP: 10 kg x 5L/R
walk
WM: bw x 2 alternating singles
PU: rings, 1 L-sit w/ 3 PU, tried less ring rotation today, not sure exactly why but it felt fine. Also tried to point toes
SW:
00:00 28 kg x left x 10
01:00 28 kg x right x 10 - max = 132
03:00 28 kg x left x 10
04:00 28 kg x right x 10 - max = 142
06:00 28 kg x left x 10
07:00 28 kg x right x 10 - max = 145 = only 60 swings because I was short on time.
avg = 128, max = 145
Monday, February 28, 2022
February 28, 2022: SW (100)
been doing a few bw-only windmills, looking for good form, lately
WM: bw x 1
It's Monday, 9 days post-meet, time to get things going again
PU: rings, 1 L-sit and 3 pullups w/ rotation of rings
NP: 8 kg x 8L/R - been using 10 kg lately, decided to change it up today
SW:
00:00 28 kg x left x 10
01:00 28 kg x right x 10 - max = 135
04:00 28 kg x left x 10
05:00 28 kg x right x 10 - max = 142
08:00 28 kg x left x 10
09:00 28 kg x right x 10 - max = 146
12:00 28 kg x left x 10
13:00 28 kg x right x 10 - max = 148
16:00 28 kg x left x 10
17:00 28 kg x right x 10 - max = 149 - first time 100 swings in this format (at least in a long time)
avg = 127, max = 149
NB: I think the warmups I did, and then not taking a long break before the swings, act to raise my HR slightly during the swing session.
Saturday, February 26, 2022
February 26, 2022: SW
NP: 10 kg x 4L/R
SW:
00:00 28 kg x left x 10
01:00 28 kg x right x 10 - max = 128
04:00 28 kg x left x 10
05:00 28 kg x right x 10 - max = 136
08:00 28 kg x left x 10
09:00 28 kg x right x 10 - max = 141
12:00 28 kg x left x 10
13:00 28 kg x right x 10 - max = 142
avg = 121, max = 142
Thursday, February 24, 2022
February 24, 2022: SW
hang from rings
NP: 10 kg x 5L/R
PU: rings, l-sit, 180 rotation, x 1
SW:
00:00 28 kg x left x 10
01:00 28 kg x right x 10 - max = 127
04:00 28 kg x left x 10
05:00 28 kg x right x 10 - max = 133
08:00 28 kg x left x 10
09:00 28 kg x right x 10 - max = 141
12:00 28 kg x left x 10
13:00 28 kg x right x 10 - max = 147
avg = 120, max = 147
Wednesday, February 23, 2022
February 23, 2022: SW, C&P
PU: 1 on rings w/ 180 rotation
NP: 10 kg x 3L/R
SW:
00:00 28 kg x left x 10
01:00 28 kg x right x 10 - max = 132
04:00 28 kg x left x 10
05:00 28 kg x right x 10 - max = 137
08:00 28 kg x left x 10
09:00 28 kg x right x 10 - max = 142
12:00 28 kg x left x 10
13:00 28 kg x right x 10 - max = 146
avg = 122, max = 146
NB: 80 swings today, still back in Zone 1 by 16:00
walk
break
C&P: 20 kg x 3L/R
Monday, February 21, 2022
February 21, 2022: SW
Friday - weigh-in for meet
Saturday: https://www.strongfirst.com/community/threads/meet-report-uspa-19-february-2022.21416/
Sunday: off
Today, Monday
SW:
00:00 28 kg x left x 10
01:00 28 kg x right x 10 - max = 131
04:00 28 kg x left x 10
05:00 28 kg x right x 10 - max = 138
08:00 28 kg x left x 10
09:00 28 kg x right x 10 - max = 144
avg = 118, max = 144 - tired, so maybe that's what HR is lower
Thursday, February 17, 2022
February 17, 2022: SW
SW:
00:00 28 kg x left x 10
01:00 28 kg x right x 10 - max = 135
04:00 28 kg x left x 10
05:00 28 kg x right x 10 - max = 145
08:00 28 kg x left x 10
09:00 28 kg x right x 10 - max = 147
avg = 127, max = 147 - slightly higher average than yesterday, but back in Zone 1 sooner at the end
walk
Wednesday, February 16, 2022
February 16, 2022: SW, NP, SQ, BP
Yesterday, just walk
Today
SW:
00:00 28 kg x left x 10
01:00 28 kg x right x 10 - max = 134
04:00 28 kg x left x 10
05:00 28 kg x right x 10 - max = 141
08:00 28 kg x left x 10
09:00 28 kg x right x 10 - max = 147
avg = 125, max = 147
NB: high averge and high max not withstanding, this is the first time I've been back in Zone 1 at the 12:00 mark, was around 100.
short break
NP: 8 kg x 8L/R
walk
break
SQ: 135 lb x 5
BP: 145 lb x 5
Monday, February 14, 2022
February 14, 2022: Meet Week: DL
1-leg DL: 95 lb x 2L/R
break
DL:
120 kg x 4 double over
120 kg x 2 right under
120 kg x 2 left under - Oh, happy day - I love deadlifting.
Sunday, February 13, 2022
February 13, 2022: SW
SW:
00:00 28 kg x left x 10
01:00 28 kg x right x 10 - max = 122
04:00 28 kg x left x 10
05:00 28 kg x right x 10 - max = 129
08:00 28 kg x left x 10
09:00 28 kg x right x 10 - max = 137
12:00 28 kg x left x 10
13:00 28 kg x right x 10 - max = 141 = total 80 today
avg = 116, max = 141
February 12, 2022: SQ, BP
SQ:
135 lb x 3
185 (84 kg) x 1, 1
205 (93 kg) x 1 (barely deep enough), x 1 - deeper but harder to stand up with
BP:
135 lb x 8
155 (70 kg) x 6
175 (79 kg) x 1
Friday, February 11, 2022
February 11, 2022: SW
NP: 10 kg x 5L/R
SW:
00:00 28 kg x left x 10
01:00 28 kg x right x 10 = max 141
04:00 28 kg x left x 10
05:00 28 kg x right x 10 = max 148
08:00 28 kg x left x 10
09:00 28 kg x right x 10 = max 149
avg = 130, max = 149
Thursday, February 10, 2022
February 10, 2022: SW, SQ
SW:
00:00 28 kg x left x 10
00:00 28 kg x right x 10 - max = 138
04:00 28 kg x left x 10
05:00 28 kg x right x 10 = max = 143
08:00 28 kg x left x 10
09:00 28 kg x right x 10 = max = 148
avg = 129, max - 148 - took a bunch of B6 as part of XPEL today, maybe that's why the high HR - felt fine, felt good
walk
break
SQ: 155 lb x 5, 175 lb x 4
February 9, 2022: SW
walk
SW: - on the 3:00 this time
00:00 28 kg x left x 10
01:00 28 kg x right x 10
03:00 28 kg x left x 10
04:00 28 kg x right x 10
06:00 28 kg x left x 10
07:00 28 kg x right x 10
avg = 132, max = 147
Wednesday, February 9, 2022
February 8, 2022: SW
NP: 10 kg x 5L/R
SW:
00:00 28 kg x left x 10
00:00 28 kg x right x 10 - max = 123
04:00 28 kg x left x 10
05:00 28 kg x right x 10 = max = 130
08:00 28 kg x left x 10
09:00 28 kg x right x 10 = max = 136
avg = 111, max = 136 - a little lower here on day #3 (consecutive) of 60 swings in this format
Monday, February 7, 2022
February 7, 2022: SW, SQ (light), BP (light), DL (gym PR)
SW:
00:00 28 kg x left x 10
00:00 28 kg x right x 10 - max = 121
04:00 28 kg x left x 10
05:00 28 kg x right x 10 = max = 132
08:00 28 kg x left x 10
09:00 28 kg x right x 10 = max = 137
avg = 114, max = 137 - nearly identical readings to yesterday
break
SQ:
135 lb x 3 - ATG, paused
155 x 5
175 x 3
185 x 2
BP:
135 lb x 5
155 x 5
DL: on DL bar but with kilo plates today
125 kg x 2 double over
135 x 2 r/u
145 x 1 l/u
155 x 1 l/u
165 x 1 l/u - https://www.youtube.com/watch?v=3sJ8RtrYYfA - best gym DL ever, ties competition PR
Sunday, February 6, 2022
February 6, 2022: SW, Variety
Friday - walk
Saturday - sleep a lot
Sunday, today, early:
SW:
00:00 28 kg x left x 10
01:00 28 kg x right x 10 - max = 122
04:00 28 kg x left x 10
05:00 28 kg x right x 10 - max = 132
08:00 28 kg x left x 10
09:00 28 kg x right x 10 - max = 138 - interesting
avg = 113, max = 138
break
walk
break
NP: 8 kg x 5L/R, 10 kg x 1L/R, 12 kg (PR weight) 1L/R, x 1L/R
Shoulder dislocates with a stick
WM: bw x 1R/L, x 1R/L
Thursday, February 3, 2022
February 3, 2022: BP
walk
SQ: 135 lb x 3
BP:
135 lb x 5
145 x 4
155 x 3
165 x 3 - felt too good to do only 2
175 x 2
180 x 1 slow but solid
165 x 5 - excellent
February 2, 2022: MP, SW
walk a couple of times, both short
MP: 20 kg x 3L/R w/ my favorite twist at the top
SW: 40 kg x 2h x 17
Tuesday, February 1, 2022
February 1, 2022: SQ
SQ:
135 lb x 2
155 x 5
175 x 1, 3
195 x 1
185 x 2
thought about 175 but getting tired
155 x 5 - atg depth, felt easy
Monday, January 31, 2022
January 31, 2022: Variety, SW
1-leg DL: 105 lb x 1L/R
NP: 8 kg x 3L/R, longish hold
MP: 20 kg x 2L/R
PU: L-sit, false grip, 180 degree rotation
1-leg DL: 105 lb x 1L/R
NP: 10 kg x 3L/R, longish holds
C&P: 20 kg x 4L/R
PU: RT (rolling thunder) x 2
WM: bw x 1R/L
NP: 8 kg x 3L/R
SW:
00:00 28 kg x left x 5
01:00 28 kg x right x 5 - repeat for a total of 50 swings (on 0, 2, 4, 6, 8)
avg = 129, max = 139 - funny but HR was higher while I felt more relaxed
Sunday, January 30, 2022
January 30, 2022: SW
Sunday morning
PU: 1 x ring rotation and slow
NP: 8 kg x 7 L/R
SW:
00:00 48 kg x 2h x 5
01:00 48 kg x 2h x 5
04:00 48 kg x 2h x 5
05:00 48 kg x 2h x 5
08:00 40 kg x 2h x 7 (lost balance on planned 8th rep)
09:00 40 kg x 2h x 10 - total 37 swings
avg = 124, max = 146 (was 136 until starting at 08:00)
Saturday, January 29, 2022
January 29, 2022: SQ (light), BP (light)
shovel a bit of snow
SQ:
95 lb x 5
135 x 5
NP: 8 kg x 3L/R
SQ 165 lb x 3
185 x 1
BP:
135 lb x 5
155 x 5
165 x 3
175 x 2 - stop here, no need to be a pig about it.
break to shovel more
DL: on DL bar
236 lb (225 + clamps) x 3 double over, x 3 r/u, x 3 l/u
286 (275 + clamps) x 3 r/u, x 3 l/u
336 (325 + clamps) x 1, 1 l/u - total 17 lifts today
Friday, January 28, 2022
January 28, 2022: SW
NP: 8 kg x 5 L/R
walk
NP: 8 kg x 10 L/R
SW:
00:00 28 kg x left x 5
01:00 28 kg x right x 5
02:00 28 kg x left x 5
03:00 28 kg x right x 5
1 extra minute
05:00 28 kg x left x 7
06:00 28 kg x right x 7
07:00 28 kg x left x 7
08:00 28 kg x right x 7 - longer set
2 extra minutes
11:00 28 kg x left x 5 - shorter rests
11:30 28 kg x right x 5
12:00 28 kg x left x 5
12:30 28 kg x right x 5 - total 68 swings
avg = 127 max = 149
Thursday, January 27, 2022
January 27, 2022: SW, SQ (light), BP
NP: 8 kg x 5L/R
SW: as yesterday, 5L on 00:00, 5R on 01:00, repeat for total of 80 reps
avg = 118, max = 133 - yesterday was 124 and 141, but I will admit I didn't feel as powerful as yesterday but some things felt better, too.
walk
SQ: bar x 3
BP:
135 lb x 5
165 x 4
170 x 3, 2
175 x 1, fail - last week and this, not resting enough between sets
155 x 4, 4
Wednesday, January 26, 2022
January 26, 2022: SW
A few things while teaching
break
SW: 28 kg x alternating l/r x 5's on the :60, total 80 reps
00:00 28 kg x left x 5
01:00 28 kg x right x 5
02:00 28 kg x left x 5
03:00 28 kg x right x 5
etc, repeat until
14:00 28 kg x left x 5
15:00 28 kg x right x 5, total 80 reps
avg = 124, max = 141
NB:max through first half was 130.
NB: Interesting, these are pretty profoundly unsatisfying.
Tuesday, January 25, 2022
January 25, 2022: SW, SQ
Trying to keep HR lower for swings today - an experiment
SW:
00:00 28 kg x left x 5
01:00 28 kg x right x 5
02:00 32 kg x left x 5
03:00 32 kg x right x 5
(no extra minute - not smart)
04:00 28 kg x left x 5
extra minute here
06:00 28 kg x right x 5
07:00 32 kg x left x 5
08:00 32 kg x right x 5
extra minute
10:00 40 kg x 2h x 5
11:00 40 kg x 2h x 5
extra minute
13:00 40 kg x 2h x 10 - total 60 swings
avg = 118, max = 142 (but max during 1h swings was 130
break
SQ:
135 lb x 3 - rock bottom, paused, exhaled
155 x 2
00:00 185 x 3
04:00 185 x 3
08:00 185 x 3
12:00 185 x 3
17:00 185 x 2 + failed, let the bar roll off my back at the bottom, no harm done
I have a bit of a cold - went for PCR covid test yesterday, results came back negative today - but feeling less than 100%. SQ felt great right up until they didn't
Monday, January 24, 2022
January 24, 2022: Easy
Fighting a cold, had planned this as DL day but will do that tomorrow instead
NP: 8 kg x 8L/R
C&P: 20 kg x 5L/R - haven't done this in a while but they felt good.
January 23, 2022: SW
SW:
00:00 24 kg x left x 10
00:30 24 kg x right x 10
01:00 24 kg x left x 10
01:30 24 kg x right x 10 - boy, am I not good at this!
avg = 136, max = 148
Saturday, January 22, 2022
January 22, 2022: SQ (light), BP, DL (light)
Not lifting on Wednesday - too busy teaching.
Not lifting on Thursday - was on Fabio's FB Live and then busy teaching
Not lifting on Friday - another busy teaching day, and still a bit tired
Today, Saturday
SQ: 155 lb x 3, 185 x 1
Have missed swings so grabbed the 56 kg bell and did a set of 5 2h
BP:
135 lb x 5
165 x 4, 4, 4, 3, 3
break
DL: on DL bar
105 lb x 1
155 x 1
205 x 1
255 x 1
285 x 1 r/u, x 1 l/u
325 x 1 r/u, short break, x 1 l/u - first of these, tried to do more legs but ended up feeling it more in my back. 2nd single was good
https://youtu.be/lVpUbS6kF4A
Tuesday, January 18, 2022
January 18, 2022: SW, SQ
warmup:
rings 180 degree rotation partial
NP: 8 kg x 5L/R
SW:
00:00 24 kg x left x 15
01:00 28 kg x left x 10
02:00 32 kg x left x 5
05:00 24 kg x right x 15
06:00 28 kg x right x 10
07:00 32 kg x right x 5
10:00 36 kg x 2h x 20
avg = 119, max = 148 (during 2h, before that max was 132)
SQ:
135 lb x 5
155 x 3
175 x 4, 4, 4, 4, 4 - excellent, 4 reps x 5 sets on about the 5:00 - definitely stronger, also likely good that I didn't take a long walk before squatting today. Last week was 3 reps x 7 sets, this is better!
Sunday, January 16, 2022
January 16, 2022: SW
Sunday, so not much
NP: 8 kg x 8L/R
SW:
00:00 32 kg x left x 5
00:30 32 kg x left x 5
01:00 32 kg x left x 5
01:30 32 kg x left x 5
04:00 32 kg x right x 5
04:30 32 kg x right x 5
05:00 32 kg x right x 5
05:30 32 kg x right x 5
avg = 122, max = 141
A bastardization of a Q&D protocol. Grip still not up to this task, but I've been avoiding these and should do more of them, probably mixing 28 and 32 kg 1h swings
Saturday, January 15, 2022
15 January 2022: SW, SQ (light), BP (light), DL
Yesterday, just some walking - tired from lifting late yesterday, and a busy day besides.
Today:
NP: 8 kg x 5L/R w/ longer hold at end of last rep
SW: 56 kg x 10
SQ: 135 lb x 1
BP: 135 lb x 10
DL:
On Texas DL bar, standing on 3/4" platform (showing my wife something for her new setup), double over grip:
105 lb x 1, 155 x 1, 205 x 2, 255 x 3
On Eleiko bar, DL slippers, was math challenged but below are actual lifts.
Plan was 130 x 2, 2, then 140 x 1, 1, 150 x 1, 160 x 1, then backoffs
127.5 kg (281 lb) x 2 r/u
127.5 x 2 l/u
132.5 x 1 r/u
132.5 x 1 l/u
140 x 1 l/u
150 x 1 l/u
160 x 1 l/u - 14 total lifts including warmups
Thought about backoff sets, but took a long rest and then didn't feel like lifting anything even vaguely heavy so ended here.
Thursday, January 13, 2022
January 13, 2022: SW, SQ (light), BP
NP: 8 kg x 3L/R
SW:
00:00 36 kg x 2h x 10
01:00 36 kg x 2h x 10
wait until 4:00 - pulse went below 80 bpm
04:00 36 kg x 2h x 10
05:00 36 kg x 2h x 10
needed extra minute to get pulse into zone 1 (which is 107)
09:00 36 kg x 2h x 10
10:00 36 kg x 2h x 10 - 4th consecutive day of swings: 2h, 2h, 1h, 2h
avg = 126, max = 147
SQ: 155 lb x 2
BP: 140 lb x 3
165 x 4, 3, 4, long break, 1, 2, 2, short break, 3, short break, 4 = 23 reps
155 x 5 - decided to add a backoff set, not much less weight, and 5 reps felt good, close to max reps, but good.
Wednesday, January 12, 2022
January 12, 2022: SW, 1-leg DL
SW:
00:00 28 kg x left x 20
03:00 28 kg x right x 20
10:00 28 kg x left x 20
14:00 28 kg x right x 20 - hit Zone 1 briefly at 13:20 but waited until 14:00 but was already back into Zone 2 then.
avg = 123, max = 153
break
1-leg DL: 105 lb x 2R/L - getting better, x 2R/L again
Tuesday, January 11, 2022
January 11, 2022: SW, SQ
Some NP and ring rotate partial PU
SW: (second day in a row, but at a later time)
00:00 36 kg x 2h x 10
01:00 36 kg x 2h x 10
wait until HR in zone 1
04:00 36 kg x 2h x 10
05:00 36 kg x 2h x 10
wait until HR in zone 1 - didn't need the extra minute this time.
08:00 36 kg x 2h x 10
09:00 36 kg x 2h x 10
was in zone 1 again by 13:00
avg = 124, max = 149
big break, lifting at 6 pm
SQ:
135 lb x 2
155 x 1
175 x 3 reps x 7 sets - had thought about 8 sets but it was 6:40 pm, I was tired and hungry. Basta!
Monday, January 10, 2022
January 10, 2022: SW, 1-leg DL, C&P
Yesterday, nothing
Today, starting early
NP: 8 kg x 8L/R
SW:
00:00 36 kg x 2h x 10
01:00 36 kg x 2h x 10
wait until HR in zone 1
04:00 36 kg x 2h x 10
05:00 36 kg x 2h x 10
wait until HR in zone 1 - took an extra minute
09:00 36 kg x 2h x 10
10:00 36 kg x 2h x 10
was in zone 1 again at 14:00 but took a long time to come down from 130's
avg = 125, max = 147
long break
NP: 8 kg x 4L/R to different "o'clocks"
1-leg DL: 105 lb x 2L/R, 2L/R - if I don't do these more often, everything time I do them, the glute medius and minimus (I presume) are so sore ...
WM: bw x 1R/L, slow and controlled, big lateral arch and stretch back for right shoulder, all good
C&P: 20 kg x 5L/R - 10 min between arms, right arm felt great, much better than usual.
Saturday, January 8, 2022
January 8, 2022: SQ (light), BP (light), DL
20-minute session today:
SQ: singles @ bar, 135, 155, triple @ 175 lb
BP: 155 lb x 5
DL: 130 kg (287 lb) x 5 l/u, x 5 r/u only about 2:00 between sets, last rep of 2nd set a little tough
Friday, January 7, 2022
January 7, 2022: Variety
Shovel snow, stretch a little, had planned this as DL day but that will have to wait.
January 6, 2022: 1-leg DL, C&P, SQ, BP (all light)
walk
bw windmill x 1L/R - ugh
1-leg DL: touch-and-go with a light pause
105 lb x 2R/L - tried 3 R but muscles literally just gave out
105 x 1L/R - switched which went first this time. Still just awful at these
105 x 2L/R - still ugly, but 5 total so we'll be please with that.
C&P: 20 kg x 5
long break
bw windmill x 1L, 2R - right side again bothering disc
C&P: 20 kg x 3
SQ: 135 lb x 5
BP: 155 lb x 3
Thursday, January 6, 2022
January 5, 2022: SQ (light), BP
SQ: 155 lb x 3
BP:
135 lb x 3
160 x 5, 5, 3 and fail - setup too quickly, got too far under the bar and unracking was weird, and none of the reps felt good
break
160 x 3 w/ a spotter but wasn't needed - fixed setup, lifts were solid
Tuesday, January 4, 2022
January 4, 2022: SW, SQ
PU: rotating rings PU x 1, partial x 1 but still 180 degree rotation
NP: 2 x 6kg x 8 reps, varying angles focusing on straight out and inward as prep for 2h swings
SW: Yet another format
00:00 48 kg x 2h x 5
01:00 48 kg x 2h x 5
02:00 44 kg x 2h x 5
03:00 44 kg x 2h x 5
04:00 40 kg x 2h x 5
05:00 40 kg x 2h x 5
06:00 36 kg x 2h x 5
07:00 36 kg x 2h x 5
08:00 32 kg x 2h x 5
09:00 32 kg x 2h x 5
avg = 140, max = 151
walk
SQ:
bar x 1
135 lb x 2
155 x 2
175 x 4, 4, 4, 4, 3
break
C&P: 20 kg x 5L/R
Monday, January 3, 2022
January 3, 2022: SW, C&P
Yesterday, walk 5.6 miles (according to my phone)
Today:
warmup w/ NP: 8 kg x 5L/R to different directions, x 8L/R still varied but closer to straight ahead
SW:
00:00 28 kg x left x 15
02:00 28 kg x left x 10
04:00 28 kg x left x 5
06:00 28 kg x right x 15
08:00 28 kg x right x 10
10:00 28 kg x right x 5 - total 60 swings
avg = 124 max = 141
long break
C&P: 20 kg x 5L/R
Saturday, January 1, 2022
January 1, 2022: SQ (light), BP (light), DL
some cleans and presses while teaching
SQ:
135 lb x 3
155 x 3
175 x 3, 2, 1 - experimenting with form
BP:
135 lb x 2, 2 - pinkies inside rings, didn't feel good on left shoulder so didn't bring all the way to chest
stretch shoulder and pecs
135 lb x 4 pinkies on rings - felt good
135 x 5 middle finders on rings - felt good
DL:
155 lb x 1, 205 x 1, 255 lb x 1 all double over
125 kg x 4 r/u
125 x 4 l/u
135 x 2 r/u - legs more tired than I expected
135 x 2 l/u - definitely better with this grip, felt significantly easier
145 x 1 l/u
155 x 1 l/u - solid
145 x 1 l/u - first time pyramiding down in as long as I can remember
thought about more but I'm pretty cooked - could do more but decided not to. Total of 18 DL's today if we include the 3 warmups, happy with that. Average lift was 132.3 kg, 81% of 1RM, high but not too high.
December 31, 2021: Variety: 1-leg DL
warmup - PU partial on rings w/ 180 degree rotation (and false grip, as usual)
1-leg DL: 105 lb x 2R/L, x 2R/L
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June
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- June 29, 2022: Variety - WM, SW (40), DL (light)
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- June 22, 2022: SW (40), DL
- June 20, 2022: FSQ (light), BP
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- April 25, 2022: DL (light sumo)
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- April 13, 2022: Variety
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- April 10, 2022: SW (80)
- April 9, 2022: SQ (light), BP (light), DL
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- March 19, 2022: Variety (warmup only)
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- March 15, 2022: SW (60), SQ, BP (light), DL (light)
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- March 12, 2022: SW (80), DL
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- March 4, 2022: SW (60), C&P
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- March 1, 2022: SW (60)
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- February 28, 2022: SW (100)
- February 26, 2022: SW
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- February 23, 2022: SW, C&P
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- February 16, 2022: SW, NP, SQ, BP
- February 14, 2022: Meet Week: DL
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- February 11, 2022: SW
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- February 9, 2022: SW
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- February 7, 2022: SW, SQ (light), BP (light), DL (...
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- January 31, 2022: Variety, SW
- January 30, 2022: SW
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- January 28, 2022: SW
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- January 26, 2022: SW
- January 25, 2022: SW, SQ
- January 24, 2022: Easy
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- January 8, 2022: SQ (light), BP (light), DL
- January 7, 2022: Variety
- January 6, 2022: 1-leg DL, C&P, SQ, BP (all light)
- January 5, 2022: SQ (light), BP
- January 4, 2022: SW, SQ
- January 3, 2022: SW, C&P
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About Me
- Steve Freides
- I teach private music lessons in our home for most of my living. I am a church music director and organist, and a synagogue choir director. I hold a DMA (Doctor of Musical Arts) degree and have taught at NYC's Mannes College of Music and Bergen (NJ) Community College. For https://StrongFirst.com, I am Forum Administrator, Director of Community Engagement, and a Senior Instructor. I hold multiple state, national, and world records as a powerlifter specializing in the deadlift, including having set the NJ record in the USA-PL for Raw Division, Men 60 to 64 years of age, 66 kg (146 lb.) weight class.