SQ: 72.5 kg x a few, very deep
BP: 70 kg x 3, 75 x 1, 80 x 1 - heaviest since last summer, possible opener
DL:
125 kg x 1 r/u
135 x 1 r/u
145 x 1 l/u (favored grip)
152.5 x 1 l/u - possible meet opener - not best form, bar not against shins - but not difficult or too slow
Walk - 1.5 miles
walk again - about the same
SQ:
72.5 kg x 2 - super deep, paused and exhaled
72.5 x 3 - just deep
72.5 x 5
30 min break
BP:
70 kg x 3
72.5 x 3
75 x 2
77.5 x 1
30 min break
DL: up to 145 kg for a triple
Friday, 28 Feb - poor step-ups w/ 30 lb backpack, sore back the next day
Saturday, 1 Mar - off
Sunday, 2 Mar - off
Monday, 3 Mar - 4:30 pm excellent step-ups, 12/min (metronome at 60), 14" box - new, avg = 125, max = 141, 75 minutes - great session, 14" box is a keeper!
Today, Tuesday
Walk 3.1 miles home from car service
SQ:
67.5 kg x 3 (actually 72.5 kg)
77.5 x 2 (actually 82.5 kg)
87.5 x 2 (actually 92.5 kg)
97.5 (actually 102.5 kg) - felt tired, decided not to do.
I had mis-calculated all the weights above - they were all 5 kg light as I didn't take the 25 kg bar weight into account
yesterday, felt tired and tight, took a nap
Today:
walk 1 mile early AM
walk 2 miles at noon
BP:
70 kg x 2
72.5 kg x 5 - wow, up from 70 x 4 last time
DL: up to 155 kg x 1
early AM - 1 mile walk
2 hour break
Begin playing w/ snatches.16 kg, on the :10
break
18" step-ups, down to 6", on 5 count, 36 minutes
Friday, February 21 - step-ups, 51 minutes
Saturday, off
Sunday, 1-mile walk early then off
Today, Monday, February 24
Rings: StC + KE x 8 - noticing I feel strong with rings more in a straight line, IOW, more like a bar.
long break, planning SQ in a couple of hours
SQ:
70 kg x 3
75 x 3
80 x 3
85 x 3
90 x 2
95 x 1
short break
BP:
70 kg x 3, 4
yesterday, SW: 28 kg x 3's on the :30, not great, got about 15 minutes before HR hit 145, took an extra 2 min rest then did 5 more minutes.
Today, Thursday:
SQ: Oly shoes, 65 kg x 5, rock bottom, paused, exhaled
BP: 65 kg x 7 - recent RM at this weight, 65 x 7 = 1RM = 78, 65 x 8 = 1RM = 81 and I think I could have gotten another rep. Excellent result
DL:
125 kg x 2 double over
135 x 5 r/u - good
150 x 1 l/u - was slow, didn't feel strong, had been hoping for more, up to 3 reps. Still, most weight since last meet.
yesterday, lots of driving and not much else, little bit of walking
Today, Tuesday:
SQ: 65 kg x 6
BP:
60 kg x 5
62.5 x 5
65 x 4
67.5 x 3
70 x 2
Early AM - walk 2 miles
Step-ups later: 16-5/8" box, 44 minutes, avg = 132, max = 146 - big improvement
on the road now for the rest of today and all of tomorrow
Yesterday, SW: 28 kg x 3's on the :30, 14 minutes (28 sets), HR a little better than last time
Today:
StC + KE
short break
SQ: 25 kg bar, Chuck's
65 kg x 3
70 x 5
80 x 3
90 x 1
Yesterday, Wednesday, February 12 - snow shovel
Felt kind of cooked from yesterday's training, no other exercise, just some bar hangs, got a late nap in.
Today, Thursday, February 13: a little snow shovel, feel much better overall than yesterday
Plan is light SQ, light BP, and heavy DL. Going to try to get in enough SQ and BP to make me a little tired for DL and we'll then see how the DL goes.
SQ:
65 kg x 5
75 x 3
87.5 x 1 - most weight to date in the current, short, meet prep cycle
30-min-ish break
BP:
60 kg x 8 - more than 2 days ago x 1 rep
65 x 5 - same as 2 days ago but felt better, was able to stay tighter
70 x 1 - enough for today
30-min-ish break
DL:
125 kg x 5 r/u
135 x 4 l/u
145 x 3 l/u - slow but not bad, really
Tired at the end of yesterday, not completely sure what I want to do today.
Rings: StC + KE x 6 - my ability with these is slowly returning, felt relatively quick and without a sticking point in coming out of the bottom.
break
Step-ups. Steady state, 16" box, 5 cadence, 6" step down each side. 28 minutes, avg = 135 max = 148 - first in a long time, felt good to do.
shovel more snow
GU: a few to elbow, mostly trying to figure out when left elbow is down
BP:
60 kg x 7
62.5 x 6
65 x 5
That's enough for today - 65 kg x 5 was not in doubt but felt like a decently heavy set.
long break then plan on swings
SW:
warmup: 56 kg x 2h x 4 reps OTM x 4 sets
short break
28 kg x 3's on the :30, got 7 min only before hitting 144.
Yesterday, Saturday, February 8: SW: 28 kg x 3's on the :30, 15 minutes, avg = 131
Today, Sunday, February 9:
shoveled snow
break
SQ: Oly shoes
45 kg x 7
55 x 6
65 x 5 - last time we went up to 60 kg
70 x 4
75 x 3
80 x 2
BP: 60 kg, middle fingers on the rings x 5, x 6 x 5 - ok, getting tired
break
DL:
DL bar: 200 lb x 250 lb x 1
PL bar: 125 kg double over x 2, x 3
Rings: a few inverted ring plank rows, figuring out where rings need to be. Good for upper back.
GU: 6 kg, rf, 1 each way then 4-5 consecutive reps to the elbow each side
GBFP: 115 lb x 10, 8, 8 - starting to figure out this movement.
break
ZSQ: 6 o'clock, 150 lb x 2, 2, 3 - my 6 o'clock isn't terrible quad dominant because of my limited dorsiflexion.
