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  weighin 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 handoff 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: lsit and 1 PU on rings
maybe some squats later, we'll see. Weighin 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: lsit 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: Minimeet/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, lsit + 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 lsit + 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, lsit + 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: lsit 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: lsit + 3 PU
1leg 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.
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2022
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April
(15)
 April 27, 2022: GU, SW
 April 25, 2022: DL (light sumo)
 April 21, 2022: Variety
 April 19, 2022: Variety
 April 16, 2022: Minimeet/DL: SQ (light), BP (ligh...
 April 13, 2022: Variety
 April 12, 2022: SW (120)
 April 10, 2022: SW (80)
 April 9, 2022: SQ (light), BP (light), DL
 April 7, 2022: SQ (light), BP
 April 6, 2022: SW (120)
 April 5, 2022: SW, SQ
 April 4, 2022: SW (80)
 April 3, 2022: SW (80)
 April 2, 2022: SQ (light), BP (light), DL

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April
(15)
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 USAPL for Raw Division, Men 60 to 64 years of age, 66 kg (146 lb.) weight class.