Tuesday, April 23, 2024
23 April 2024: SQ (light), BP (light)
walk
Meet 4 days
SQ:
65 kg x 3
75 x 3
85 x 2
WM: 4kg x lf x 1
BP:
60 kg x 3
70 kg x 3
April 22, 2024: Variety
Been taking it easy in anticipation of an upcoming powerlifting meet
Today
Rings: usual
walk
Thursday, April 18, 2024
April 18, 2024: SQ (light), BP
WM: bw x lf x 3
walk
break
SQ: 85 kg x 3
short break
BP:
65 kg x 5 (had meant to do 62.5 - oh well ...)
67.5 x 4
72.5 x 3
77.5 x 2
80 x 1 - ever just so barely, but this is the first time I've gotten 80 kg at the end of a more-or-less full workout. ...
NB: continuing ... so probably means I can get 82.5 with fewer lifts beforehand, and that's what we should try next, I think.
Tuesday, April 16, 2024
16 April 2024: SQ
Not much over the weekend, walked a good deal
Monday, yesterday, feeling tired, took a nap
Today, Tuesday
walk (phone says 3.4 mi)
break
some bw WM
SQ:
75 kg x 3 (last week was 70 x 4)
80 x 3 - down 1 from last time
85 x 2 - down 1 from last time
90 x 1 - down 1 from last time
95 x 1 - same as last time, which was first time at this weight this cycle
100 x 1 - new weight this cycle - slow but didn't stop
Saturday, April 13, 2024
April 13, 2024: SW
WM: 4 kg x 1
SW:
40 kg x lf x 10's OTM for 10 min
short break
40 kg x 2h x 20
bar hang: 45 seconds, lf, one hand + middle+index (no thumb like last time) on the other
Thursday, April 11, 2024
April 11, 2024: SQ (light), BP (light), DL
NB: 2 days ago, SQ and BP, and yesterday, 40 kg swings x 4's x 18 sets, so a bit tired today
WM: bw x 1
All 3 lifts today. Not quite a mini-meet but getting use to the feeling of the order of the lifts.
SQ: 75 kg x 3
BP: 62.5 kg x 5
DL: (used little clamps today to get rid of 5 kg)
130 kg x 4 r/u (least favored)
140 x 3 l/u (favored)
150 x 2
160 x 1, 1 (or call it 2 - stood up, took a few breaths, and did the 2nd rep)
Wednesday, April 10, 2024
April 10, 2024: SW
Bar hangs: 40 second w/ one + middle+index each side
WM: 4 kg x 1, 1
long break
walk about 1.5 miles
break
SW: 40 kg x lf x OTM for 18 sets, grip starting to go on left side
avg = 124, max = 136
Tuesday, April 9, 2024
April 9, 2024: SQ, BP
bar hangs: 35 seconds each way, one + index+middle fingers
break
walk
break
SQ:
skipped 65 and 75 as warmups, just did 70
70 kg x 4
80 x 4 - down 1 from last time
85 x 3 - down 1 from last time
90 x 2 - down 1 from last time
95 x 1 - new weight this cycle
break
BP:
60 kg x 4
70 x 2
80 x 1
67.5 x 5, 5
NB: NL = 17, 67.5, what I thought would be good after last session, was perfect for backoff sets of 5 today
April 8, 2024: Variety
Inspired by some one-arm hanging videos:
Right arm + index+middle left: 30 seconds
break
Left arm + index+middle right: 30 seconds
Neither was terribly difficult but I need to go slowly with this as overtraining has happened in the past with one-arm hangs
Walked about 5 miles
Sunday, April 7, 2024
April 7, 2024: SW
Rings: usual (FL, FL, StC+KE)
long break
WM: 4 kg x lf x 1, 1
NB: BP just completely takes away how my right shoulder needs to work outside of BP
short break
SW: (Did these yesterday, 10 set on the 1:15)
40 kg x lf x OTM x 12 sets - form, ease, grip are all improving
avg = 126, max = 138
Saturday, April 6, 2024
April 6, 2024: SW, BP
SW: 40 kg x lf x 4's on the 1:15 with a student, 10 sets
break
WM: bw x a few
BP:
60 kg x 3
65 x 2
70 x 1
75 x 1
80 x 1
72.5 x 4
70 x 5 - probably 65 would have been better as the last rep was a bit of a grind. Or 67.5.
NB: NL = 17, backoff sets are the way to go for me for BP for now. Need the heavy single, need the volume, too.
Thursday, April 4, 2024
April 4, 2024: BP
walk
sore upper back, especially left side and near spine. rhomboids? Been working on keeping elbows and shoulder back while SQ yesterday
break
BP:
60 kg x 5
70 x 5
75 x 3 - recent PR reps @ this weight
80 x fail - felt heavy after unracking, didn't even try to press up. Next BP session needs to be volume at 70 kg, maybe some 65 and some 75.
Wednesday, April 3, 2024
April 3, 2024: SQ
Yesterday, Tuesday, walk
long drive
Today:
SQ:
65 kg x 3 - same as last time
75 x 2 - 1 less than last time
80 x 5 - same
85 x 4 - same
90 x 3 - one more than last time - good!
short walk
Monday, April 1, 2024
Sunday, March 31, 2024
March 31, 2024: SW
short walk
Rings: FL
long break
SW: 40 kg x lf x 4's OTM for 16 sets.
avg = 125, max = 138
NB: 3rd session w/ 40 kg, 2nd asession of 4's, longest to date. Grip still iffy but height is almost good enough.
another short walk
and another short walk to dinner in town and back
March 30, 2024: BP, DL
WM:
4 kg x 2, 6 kg x 1, 1, 1
short break
BP:
65 kg x 3
75 x 1 - slow lowering is the key to not messing up my shoulder position. That and reaching my chest up to meet the bar
80 x 1 - nice to get this. Felt leg drive kick in, had perhaps my best upper back bench arch ever for this
short break
DL:
125 kg x 3 r/u
135 x 1
145 x 1
155 x 1
165 x 1 - a little slow at the start but solid, held it lockout for a while. Two reds, a blue, and clamps on each side - nice
Thursday, March 28, 2024
March 28, 2024: BP, SW
walk
BP:
65 kg x 5
70 x 4
75 x 2
80 x fail
long break
SW: 40 kg x lf x 4's OTM for 10 sets
avg = 124, max = 136
Wednesday, March 27, 2024
March 27, 2024: SQ
WM: bw x 2
break
Rings: FL, FL
break
Rings: FL, StC + KE x 9 - have missed StC
break
SQ:
65 kg x 3
75 x 3 - down from 5 - now this is only a warmup, barely 70%
80 x 5 - up from 4
85 x 4 - up from 3
90 x 2 - up from 1
BP:
Tuesday, March 26, 2024
March 26, 2024: SW
Lots of walking - home from service station, break, into town, total about 5 miles
break
SW: 40 kg x lf x 3's OTM for 12 sets
avg = 120, max = 132
Monday, March 25, 2024
March 25, 2024: DL
Yesterday, Sunday, nothing
Today, Monday
WM: 6kg x lf x 1
break
walk
break
DL:
100 kg x double over, x r/u, x l/u - what was on the bar
125 kg (74%) x 5 r/u
130 (76%) x 4
135 (79%) x 3 l/u
140 (82%) x 2
145 (85%) x 1
150 (88%) x 1 - trying to take my time and push hard at the start like it's a 1RM attempt. Scary but what I need, I think.
Saturday, March 23, 2024
March 23, 2024: BP
A few swings while teaching
WM: 4 kg x lf x bw x 1, 4 kg x 3 - better
BP: heavy day, decided to go a little heavier and shorter than 5 x 5 today. Only 2 days since last BP
60 kg x 3
65 x 6
70 x 4 - felt great
75 x 1 - felt tired before I started, and this felt heavy
Friday, March 22, 2024
March 22, 2024: SW
WM:
4kg x 3, trying to keep weight light and get more reps and slightly deeper
Rings: FL x 4, short break, StC + (KE x 7)
break
SW:
32 kg x 4's x lf x 30 sets
avg = 114, max = 129 (but mostly a lot less than that)
Thursday, March 21, 2024
March 21, 2024: SQ, BP
walk
SQ:
65 kg x 3
75 x 5
80 x 4
85 x 3
90 x 1 - excellent result
long break
BP: light day
60 kg x 4 reps x 3 sets - very controlled lowering, longer than needed pause on chest, explode up with leg drive. A good easy day
Tuesday, March 19, 2024
March 19, 2024, BP, DL
Sunday - FL in the AM, then big day at church, then a walk, the taught. No lifting.
Monday - cat woke me up twice in the middle of the night, walk, no lifting
Today, Tuesday
walk
BP:
60 kg x 5
65 x 5, 5, 5, 5 - took about 50 minutes, took longer and longer rests between sets, especially before 4th and 5th set
break
DL: switch to other bar and other room
135 kg x 5 r/u
break
140 kg x 5 l/u (favored)
Friday, March 15, 2024
March 15, 2024: SQ, BP
Two days ago, busy day, tired and sore, didn't lift
Yesterday, had a 24-hour stomach bug
Today, Friday
WM: 4 kg x 2, 6 kg x 1
SQ:
65 kg x 3
75 x 5
80 x 4
85 x 2
BP:
Going on 3 min rests instead of 5
60 kg x 5, 5 - felt much too light
65 kg x 5, 4 - failed 5th rep, felt really pumped before last set, should have waited longer
March 12, 2024: DL
Two days ago, Sunday, usual Rings and nothing else
Yesterday, Monday
WM: 4 kg x lf x 1
Rings: usual
walk
Today, Tuesday
BP: 60 kg x 5, 5, 5, 5, 5
long break
walk
DL:
125 kg hack least favored r/u x 4
125 kg conventional r/u x 4
135 kg conventional l/u x 4
Saturday, March 9, 2024
March 9, 2024: SQ
SW: a few while teaching
break
walk
SQ:
65 kg x 10 - just to shake things up a bit
75 x 5
80 x 3
Friday, March 8, 2024
March 8, 2024: SW
WM 4kg x 1 lf
Rings - usual including 3 FL spaced out
break
walk 3 mi
SW: 32 kg x lf x 6's x OTM for 24 sets/minutes, NL = 144
avg = 145, max = 158
Thursday, March 7, 2024
March 7, 2024: SQ, DL
skipped rings
some yard work
SQ:
70 kg x 5
75 kg x 4, 4
BP:
70 kg x 1
break
DL:
125 kg x double over x hack x 3
132.5 kg x r/u x conventional x 3
132.5 kg x l/u x conventional x 3
March 6, 2024: SW
Rings: Usual
walk about 3 mi
SW:
32 kg x lf x 6's OTM for 24 sets
NL = 144
had been eating, pulse was 95 to start
avg = 144, max = 160 - not red zone but close, still was able to talk reasonably comfortably
Tuesday, March 5, 2024
March 5, 2024: SQ
Sunday, was very tired, so no lifting and just a short walk
Monday, also still tired, did rings, took a 1-hour walk, still no lifting
Today, Tuesday:
Rings: usual
break
walk
SQ: low bar, back
65 kg x 5
70 x 5 - both very deep - a good day back to some squatting
March 2, 2024: SW
Rings: usual, just 1 FL
A few more heavy 2h swings:
48 kg x 5
56 kg x 5, 5
64 kg x 5 - all on long rests
Saturday, March 2, 2024
March 1, 2024: DL
Rings: usual but 3 FL
break
walk
12:40 PM
DL: 145 kg x 1 r/u, x 1, 1 l/u
break
2:55 PM
same
5:00 PM
DL - just one rep
Thursday, February 29, 2024
February 29, 2024: SW
Rings: FL x 4 today, then StC + KE
walk
long break
SW: all 2h
48 kg x 5
56 kg x 5, 5
64 kg x 5
long break
SW: 32 kg x lf x 6's for 20 sets
avg = 138, max = 150
NL = 20 + 120 = 140 today
February 28, 2024: DL
Rings: FL x 2
break
Zercher DL: 95 lb on 2" box x 1, 3
Rings: StC + KE
break
12:27 PM
DL: 145 kg x 1 r/u, x 1, 1 l/u (favored)
1:42 PM
DL: 145 kg x 1 l/u, x 1 r/u, x 1 l/u
Tuesday, February 27, 2024
February 27, 2024: SW
Left shoulder was bothering me overnight - got up in the morning and clicked it back into place.
Rings: usual but only 1 FL and only 4 KE - all fine
break
walk
break
walk again
break
walk again - total 4.7 mi
SW: 32 kg x lf x 6's OTM for 16:00, total 96 reps - first 12 minutes were good, felt over the line for the last 4 but will adapt for nex time, I hope.
avg = 137, max = 147.
NB: HR wouldn't go below 90 to start, tired from walking today, from DL yesterday, from stress today. Also first time all 6's
Monday, February 26, 2024
February 26, 2024: DL
Documenting the day today, Monday, in more detail than usual.
By the time I started doing some exercise, phone says I've walked about 1/2 mile, about 1000 steps. Errands around the house - emptied trash cans, put the compost out in the back, took the trash can to the street, etc. Coffee, protein bar, vitamins, water.
8:55 AM
Rings: hang w/ 1 hand and first two fingers of the other, about 15 seconds each side
9:00 AM
Rings: FL x about 10 seconds
9:15 AM
Rings: FL again
10:05 AM
Rings: StC + KE (Skin the Cat + Kip Extensions)
12:30 PM
DL: 145 kg x 1 l/u, x 1 r/u, x 1 l/u
walk
2:55 PM
same
4:50 PM
same - NL up to 9 today
Sunday, February 25, 2024
February 25, 2024: DL
8 AM
Rings: usual but only one FL
long break
12:20 PM
DL: 145 kg x 1 l/u (favored), x 1 r/u, x 1 l/u on about 2-3 min rest between. Felt good to start with favored grip
3 mile walk
3:25 PM - DL as above
February 24, 2024: DL
yesterday, 2 DL's in the afternoon, another pair an hour or two later
Today
Rings: FL
walk
break
Rings: FL
walk again
10:15 AM
Rings: Finish usual: StC + KE
11:35 AM
DL: 145 kg, conventional, x 1 r/u, x 1 l/u
Wednesday, February 21, 2024
February 21, 2014: SW, Rings, DL
Monday and Tuesday, 4 and 6 miles of walking, respectively
Today, Wednesday:
Rings: FL
break
SW: 32 kg 1h swing
16 sets of 4 swings OTM
8 sets of 6 swings OTM
NL = 64 + 48 = 110 swings
avg = 115, max = 140 - heartrate never got abotu 127 or to before we switched to 6's
long break
Rings: another FL then the usual StC and kip extensions
short break
DL:
2:37 pm
145 kg x conventional x r/u x 3, reset at bottom
2:55 pm
145 kg x conventional x l/u x 3, same
4:32 pm
145 kg x conventional x r/u x 2, stand up between
4:44 pm
145 kg x conventional x l/u x 2, same
Sunday, February 18, 2024
February 18, 2024: DL
Rings - usual
long break
DL: 145 kg x 4 singles on about the 1:15, alternating least and best mixed grips
Friday, February 16, 2024
February 16, 2024: SW, DL
Rings - FL
walk
Rings - finish usual (only 1 FL today)
SW:
32 kg x 4's OTM x 16 sets, NL=64
avg = 126 (was 130), max = 141 (was 134) - really tried to keep bell height and good form but also to "take it easy" more
break (drive, sit for an hour, drive)
WM: 8kg, lf, 1, 1, 1 - not a great but last rep was the best. Tough to "get into it" in terms of good posture after sitting so much.
DL:
145 kg x hack x least favored
145 kg x conventional x least favored
rest about 12 min
145 x hack x favored - bit ugly, left hand had trouble holding on.
145 x conventional x favored x 2
Thursday, February 15, 2024
February 15, 2024: WM, DL
Rings - usual, total 3 FL
WM: 8kg x lf x 1, 1, 1 - yesterday was first time in recent memory, this is good!
Wasn't as careful on 2nd rep and it wasn't as good. 3rd rep was better than 2nd but not as good as 1st.
break
DL: all conventional today, each a single on about 5 minutes rest
140 kg x 1 least favored (r/u)
150 x 1 favored
155 x 1
160 x 1 - hips came up a little at the start. Maybe need to start GTG heavier than 140/145.
Wednesday, February 14, 2024
February 14, 2024: DL-GTG, SW
Rings: usual, spread out over the first half of the day
break
WM: 8kg x lf x 1 - best in recent memory
short break
WM: 8kg x lf x 1 again
DL:
least favored grips
140 kg x straddle x rf (right front) x 1
140 kg x hack x r/u x 1
140 kg x conventional x r/u x 1, 1
30-40 min later
repeat but favored grips
NL = 8
an hour later
SW:
32 kg x 4's OTM x 16 sets, NL=64
avg = 130, max = 141
Tuesday, February 13, 2024
February 12, 2024:
Yesterday, a tiring day - taught 3 hours after chuch in the AM. No lifting, but the usual Rings stuff happened
Today:
WM: 6 kg x lf x 5 - these are getting better, slowly, but it's happening.
Rings: FL
walk 4 mi
Rings: 3 more FL then the usual StC + KE (kip extensions)
walk again
Saturday, February 10, 2024
February 10, 2024: SW
Rings: usual
break
SW:
on long rests
56 kg x 2h x 5
56 kg x 2h x 5
64 kg x 2h x 5
64 kg x 2h x 5
February 9, 2024: GTG DL
early walk
break
Rings: usual (now includes 2 FL singles)
break
DL:
12:45 PM
140 kg x least favored grip x straddle x 1, hack x 1, conventional x 1 - much quicker between lists as no weight changing, and also getting stronger
break
3:20 PM
same but favored grip
Thursday, February 8, 2024
February 8, 2024: GTG DL
Farmers walk - outside, a pair of 32 kg bell (39 mm diameter handles) for 97 meters.
break
Rings: usual, now doing a 2nd FL every day so FL, break, FL, break StC + KE.
break
walk
1:30 PM
135 kg x straddle x right in front x 1
140 kg x hack x least favored
140 kg x conventional by least favored
3:25 PM
140 kg x straddle x left in front x 1 - recent PR
140 kg x hack x favored
145 kg x conventional by favored
February 7, 2024: Variety
Came down with a cold, no exercise Sun/Mon/Tue except some short walks
Today, Wednesday
Rings: usual but 2nd FL
break
WM: several double @ 6kg lf throughout the day. Felt good, felt like they're finally getting easier.
Saturday, February 3, 2024
February 3, 2024: GTG DL
WM - 6kg x lf x 2
break
SW: a few 48 kg x 2 while teaching
break
WM - 6kg x lf x 2
Rings: usual
DL:
3:00 PM
135 kg x straddle x right in front x 1
135 kg x hack x least favored
140 kg x conventional by least favored
3:20 pm
135 kg x straddle x left in front x 1
140 kg x hack x favored
140 kg x conventional by favored
3:50 pm
135 kg x straddle x right in front x 1
140 kg x hack x least favored
140 kg x conventional by least favored
4:50
Changed the plan - did NL=12 yesterday for the first time, don't want to repeat. Instead, add 10 kg and do a single
150 kg x conventional x favored grip - I think my hips are doing well, working what I need to work.
NL=10 today
Friday, February 2, 2024
February 2, 2024: GTG DL again
Rings: usual
WM: 6 kg x lf x 2 - making an effort to keep the shoulder open/back helps
DL:
1:20 pm - each lift about a minute apart
130 kg x straddle x right in front x 1
140 kg x hack x least favored
140 kg x conventional by favored
break
walk
2:10 pm
130 kg x straddle x left in front x 1
140 kg x hack x least favored
140 kg x conventional by favored
break
3:20 pm
130 kg x straddle x right in front x 1
130 kg x hack x least favored - forgot to add 10 kg
130 kg x conventional by favored - same, forgot to add
3:35 pm
140 kg x straddle x left in front x 1 - able to get this w/ favored-for-this-lift grip
140 kg x hack x least favored
140 kg x conventional by favored
NL = 12 today, most so far
Thursday, February 1, 2024
February 1, 2024: SW
Rings - usual but one extra FL
break
walk
SW: as last time, 16 sets total, avg = 130, max = 140
Wednesday, January 31, 2024
January 31, 2024: GTG DL
Some WM scattered throughout the day @ 6k, lf
Rings: FL
walk
Rings: rest of usual
DL:
Straddle: 125 kg x 1 each way
Hack + conventional on short rest: 140 kg x 1 each w/ least favored mixed grip
rest 10 minute
Hack + conventional as above but other grip
break
Straddle: 130 kg x right front (not great) x 1, left front x 1 - good
10 min break
Conventional 140 kg x least favored x 1, rest 1-2 min, favored by 1
Tuesday, January 30, 2024
January 30, 2024: GTG-ish DL
No rings today
short walk into town for errands
WM: bw x lf x 1, 6 kg x lf x 1
DL:
Hack: 140 kg x least favored grip x 1, 1-2 min rest, Conventional same
8 min rest
Repeat but favored mixed grip
Monday, January 29, 2024
January 29, 2024: Variety, GTG DL
Rings: usual
walk
GTG-ish DL: 140 kg x conventional x 1
Rings: usual again to demo for a friend
GTG-ish DL's
140 kg x ...
hack x 1 least favored grip, conventional by one same with 1-2 min betwee
15-20 min break
hack x 1 favored grip, conventional by one same
Need to do more DL earlier in the day
Sunday, January 28, 2024
January 28, 2024: SW
Rings: usual
long break
a few WM here and there w/ 6 kg
SW:
00 - 36 kg x left x 4
01 - 36 kg x right x 4
02 - 32 kg x left x 4
03 - 32 kg x right x 4
05 - 36 kg x left x 4
06 - 36 kg x right x 4
07 - 32 kg x left x 4
08 - 32 kg x right x 4
09 - 36 kg x left x 4
10 - 36 kg x right x 4
11 - 32 kg x left x 4
12 - 32 kg x right x 4
13 - 36 kg x left x 4
14 - 36 kg x right x 4
15 - 32 kg x left x 4
16 - 32 kg x right x 4
17 - 36 kg x left x 4
18 - 36 kg x right x 4
18 - 32 kg x left x 4
20 - 32 kg x right x 4
21 - 36 kg x left x 4
22 - 36 kg x right x 4
23 - 32 kg x left x 4
24 - 32 kg x right x 4
NL = 96
avg = 129, max = 140
NB: Had a pretty big lunch about 90 minute prior to this, also did a bit of exercise, and pulse was about 115 when I started - wasn't great exercising with a full belly.
Saturday, January 27, 2024
January 27, 2024: GTG DL
Last night was the 3rd night out of 4 I've been awakend in the middle of the night, so no exercise today but a short walk, and a nap
Today, again a mid-night disturbance ... can't win.
Rings: usual
WM: a few bw-only earlier, now 6 kg x lf x 3 - improving
GTG DL: minimum 15 min rest between lift
140 kg x 1 r/u (least favored)
Hack: 130 kg x 1 double over
WM: 6 kg x lf x 5 - progress
GTG DL:
Conventional: 140 kg x 1 l/u (favored)
Hack: 135 kg x 1 double over
Hack: 140 kg x 1 double over - finally!!!
No longer GTG, just playing with ...
Assorted Hack DLs on a DL bar, experimenting with mix grip for the first time. Approximately one single each way with 135, 185, 235, 285.
Seems like the grip I like best for conventional, with my right palm facing to the back and my left palm facing front, feels better. I call that l/u for left under on conventional DL but I'm not sure what's over what's under here.
January 25, 2024: DL
Rings: usual
break
WM: 6 kg x lf x 2
break
DL:
Hack: 125 kg x several singles on about 10 minutes rest
break
Hack:
130 kg x 1
135 x 1
140 x fail
140 kg, Conventional, double over - 3 singles about 5-10 minutes apart
break
140 kg x 1 conventional, double over
Wednesday, January 24, 2024
January 24, 2024: Hack DL
WM: 6 kg x lf x 1
break
Rings: usual
break, short walk
break
WM: 6 kg x lf x 3
DL:
140 kg x conventional x double over x 1
15 min rest
140 kg x hack x fail, fail
break
135 kg x hack x fail
125 kg x hack x 1 - finally
Tuesday, January 23, 2024
January 23, 2024: SW
Rings: usual
break
WM: bw x 1
break
WM: 6 kg x 1
break
WM: 6 kg x lf x 3 - getting easier
SW:
00 - 36 kg x left x 4
01 - 36 kg x right x 4
02 - 32 kg x left x 4
03 - 32 kg x right x 4
05 - 36 kg x left x 4
06 - 36 kg x right x 4
07 - 32 kg x left x 4
08 - 32 kg x right x 4
09 - 36 kg x left x 4
10 - 36 kg x right x 4
11 - 32 kg x left x 4
12 - 32 kg x right x 4
13 - 36 kg x left x 4
14 - 36 kg x right x 4
15 - 32 kg x left x 4
16 - 32 kg x right x 4
NL = 64
avg = 122, max = 134
Monday, January 22, 2024
January 22, 2024: DL
Rings: FL
long break
Rings: the rest of usual (StC + kip extensions x 3-8)
break
DL: on 15 min or longer breaks
140 kg x conventional double over x 1
140 kg x sumo double over x 1
140 kg x conventional double over x 1
Sunday, January 21, 2024
January 21, 2024: DL
Rings - usual
long break
DL: GTG
120 kg x 1 double over, focus on not letting hips come up first. Thought it was 140 - oops
45 minutes later, these all about 10 minutes apart
140 kg Hack x fail, just reload bar and try again
130 kg Hack x 1
135 kg Hack x 1
140 kg x conventional x 1 double over
Saturday, January 20, 2024
January 20, 2024: DL
Rings: usual
break
DL: Hack: 120 kg x 1-2-3-4 - felt quads getting tired on 3rd reps of last set but was able to fix form/positioning
break
WM: 6 kg x lf x 2, 8 kg x left, fail right, 6 kg x lf x 2 - must, must, must increase volume on these, GTG.
Friday, January 19, 2024
January 19, 2024: SW, DL
Rings: usual
walk
SW:
00 - 32 kg x left x 6
01 - 32 kg x right x 6
02 - 32 kg x left x 6
03 - 32 kg x right x 6
04 - 32 kg x left x 6
05 - 32 kg x right x 6
06 - 32 kg x left x 6
07 - 32 kg x right x 6
08 - 32 kg x left x 6
09 - 32 kg x right x 6
10 - 32 kg x left x 6
11 - 32 kg x right x 6
avg = 119, max = 132
later
DL: 140 kg x 1, 1 r/o grip to demo 'fast/easy' form and 'good' form
Thursday, January 18, 2024
January 18, 2024: SQ, BP
WM: 6 kg x lf x 6
break
Rings: usual
WM: 6 kg x lf x 1-2-3 ladder
SQ: 70 kg x 3, 3, 4
BP: 70 kg x 1-2-3-4, 1-2-3 - didn't have it to try the last set today. I think the windmills tire my right shoulder, even with the light weight
Wednesday, January 17, 2024
January 17, 2024: SW
WM: 6 kg x lf x 1
break
Rings: usual
break
WM: 6 kg x lf x 2
break
SW:
01 - 32 kg x left x 6
02 - 32 kg x right x 6
03 - 40 kg x left x 4
04 - 40 kg x right x 4
05 - 48 kg x 2h x 5
06 - 48 kg x 2h x 5
extra minute's rest
07 - 32 kg x left x 6
08 - 32 kg x right x 6
09 - 40 kg x left x 4
10 - 40 kg x right x 4
11 - 48 kg x 2h x 5
12 - 48 kg x 2h x 5
NL = 60
January 16, 2024: SQ
Yesterday, on the road
Today, Tuesday
Rings: usual
WM: 6 kg x lf x 1
break
SQ:
65 kg x 5, 6
70 x 5, 6
Sunday, January 14, 2024
January 14, 2024: SW
WM: 6 kg x lf x 1
Rings: usual
break
WM: 6 kg x lf x 2
break
SW:
01 - 32 kg x left x 6
02 - 32 kg x right x 6
03 - 40 kg x left x 4
04 - 40 kg x right x 4
05 - 48 kg x 2h x 5
06 - 48 kg x 2h x 5
07 - 32 kg x left x 6
08 - 32 kg x right x 6
09 - 40 kg x left x 4
10 - 40 kg x right x 4
11 - 48 kg x 2h x 5
12 - 48 kg x 2h x 5
13 - 32 kg x left x 6
14 - 32 kg x right x 6
15 - 40 kg x left x 4
16 - 40 kg x right x 4
17 - 48 kg x 2h x 5
18 - 48 kg x 2h x 5
19 - 32 kg x left x 6
20 - 32 kg x right x 6
NL = 102 reps
Saturday, January 13, 2024
January 13, 2024: Variety
https://youtu.be/dRN9QpVpOKA - 1:05 hang from Rolling Thunder handles at 7:45 AM. Saw a video, decided to try it.
Rings: usual, slowing lower of legs from l-sit
January 12, 2024: Variety
WM: 6 kg x lf x 1, 2
walk
break
SW: 32 kg x lf x 6's on the :60 for 12 sets, NL=72 avg = 120, max= 135
Thursday, January 11, 2024
January 11, 2024: DL
Rings: usual
break
walk
break
DL, Hack: singles @ 95 lb, 145, 195, 205
DL, conventional:
125 kg x 3 r/u
140 x 10 l/u (82.35% 1RM) PlanStrong predicts 5-7 RM for this weight
Wednesday, January 10, 2024
January 10, 2024: SQ, SW
WM: 6 kg x lf x 2
Rings: usual
break
WM: 6 kg x lf x 3 on left, 5 singles on right
SQ: 25 kg bar for the first time, first SQ in a few weeks, first low-bar back SQ in about 3 months.
47 kg x 3
57 x 3
67 x 3
75 x 5
break
SW:
00:00 - 32 kg x left x 6
01:00 - 32 kg x right x 6
02:00 - 32 kg x left x 6
03:00 - 32 kg x right x 6
04:00 - 32 kg x left x 4
05:00 - 32 kg x right x 4
06:00 - 32 kg x left x 4
07:00 - 32 kg x right x 4
08:00 - 32 kg x left x 6
09:00 - 32 kg x right x 6
10:00 - 32 kg x left x 6
11:00 - 32 kg x right x 6 - NL = 64 swings
Tuesday, January 9, 2024
January 9, 2024: Variety, BP
Rings: a few FL's with varying strategies, e.g., getting as high as possible as quick as possible then coming right down. Then the rest of the usual - StC followed by kip extensions.
SW:
48 kg x left x 5, right x 5 - very low
40 kg x left x 10, short rest, 40 kg x right x 10 - low although higher than the 48, focus on keeping grip good
break
WM: 6 kg x lf x 2, 3 - progress
break
BP: 155 lb x 1, 2, 3, 4 - good first day back
January 8, 2024: WM, SW
Over the Jan 6-7 weekend, not much. Shoveled snow, walked
Today, Monday
Rings: usual
WM:
6 kg x lf x 1, 1, 2
8 kg x lf x 1 - right side only went when I ran my left hand down inside my left leg. Not perfect but a start with a heavier weight
NL = 5 WM each side today, need to keep up the volume with these better than I have been
short break
SW:
00:00 - 32 kg x left x 6
01:00 - 32 kg x right x 6
02:00 - 40 kg x left x 4
03:00 - 40 kg x right x 4
04:00 - 48 kg x 2h x 5
05:00 - 32 kg x left x 6
06:00 - 32 kg x right x 6
07:00 - 40 kg x left x 4
08:00 - 40 kg x right x 4
09:00 - 48 kg x 2h x 5
rest about 6-7 minutes minutes
15:00 - 32 kg x left x 6
16:00 - 32 kg x right x 6
17:00 - 40 kg x left x 4
18:00 - 40 kg x right x 4
19:00 - 48 kg x 2h x 5 - 75 swings, 40 kg were low and/or ugly for the most part but we have to start somewhere
Friday, January 5, 2024
January 5, 2024: SW
Tried the "spear" press drill - 15 lb bar, a single each side, 4 sets. I like it
WM: 6 kg x lf x 1
Rings: usual
break
walk
break
SW:
00:00 - 32 kg x left x 10
01:00 - 32 kg x right x 10
02:00 - 40 kg x left x 5
03:00 - 40 kg x right x 5
04:00 - 32 kg x left x 10
05:00 - 32 kg x right x 10
06:00 - 40 kg x left x 5
07:00 - 40 kg x right x 5 - 60 swings
January 4, 2024: Variety
January 1 - walk a few times
January 2 (Tuesday) - walk a bit in town
January 3 (yesterday) - a few WM @ 6 kg, one set of 15 2h swings with a 48 kg bell while teaching
Today:
WM: 6kg x lf x 2, 1
Rings: usual
later, a few goblet squats, RT hang, RT PU while teaching
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