tag:blogger.com,1999:blog-79508574849800194402024-03-28T08:40:10.858-07:00We Ride ChickensFrom "Enter The Kettlebell" by Pavel Tsatsouline, Page 82:
"A passing-by jarhead buddy of his joked, “Are those your legs, or are you riding a chicken?!” Fighting men ride chickens - got a problem with that?"
I am not a fighting man but I choose to ride chickens, to be strong and thin. A few months shy of my 57th birthday, I also want to be healthy in every way possible.Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.comBlogger2524125tag:blogger.com,1999:blog-7950857484980019440.post-26410189707416104652024-03-27T11:00:00.000-07:002024-03-27T11:37:49.160-07:00March 27, 2024: SQWM: 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:
Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-85378284969983435532024-03-26T12:38:00.000-07:002024-03-26T12:38:54.378-07:00March 26, 2024: SWLots 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 = 132Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-47473009838446180092024-03-25T05:22:00.000-07:002024-03-25T13:00:58.988-07:00March 25, 2024: DLYesterday, 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.
Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-65137359357805261622024-03-23T12:39:00.000-07:002024-03-25T05:00:18.282-07:00March 23, 2024: BPA 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
Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-82984548446173981022024-03-22T08:38:00.000-07:002024-03-23T12:30:44.111-07:00March 22, 2024: SWWM:
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)
Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-35212027911859090122024-03-21T10:13:00.000-07:002024-03-21T13:24:13.475-07:00March 21, 2024: SQ, BPwalk
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 daySteve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-5928209540058278052024-03-19T09:10:00.000-07:002024-03-19T14:05:35.149-07:00March 19, 2024, BP, DLSunday - 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)Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-14352082829394675752024-03-19T09:09:00.000-07:002024-03-19T09:09:20.979-07:00March 16, 2024: SWRings - usual
SW: 10's OTM, lf, NL=100 - this was my glycoltic session
Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-43727454011709578332024-03-15T08:55:00.000-07:002024-03-15T09:50:10.251-07:00March 15, 2024: SQ, BPTwo 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 longerSteve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-31041885703042387292024-03-15T08:54:00.000-07:002024-03-15T08:54:33.963-07:00March 12, 2024: DLTwo 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 4Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-12750844986525712182024-03-09T11:35:00.000-08:002024-03-09T12:09:16.523-08:00March 9, 2024: SQSW: a few while teaching
break
walk
SQ:
65 kg x 10 - just to shake things up a bit
75 x 5
80 x 3
Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-74750426842345186462024-03-08T12:31:00.000-08:002024-03-08T12:31:34.599-08:00March 8, 2024: SWWM 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 = 158Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-65074258157701288032024-03-07T11:28:00.000-08:002024-03-07T11:28:17.559-08:00March 7, 2024: SQ, DLskipped 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 3Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-1207880798539896322024-03-07T09:56:00.000-08:002024-03-07T11:28:51.508-08:00March 6, 2024: SWRings: 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
Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-19979699799558008912024-03-05T12:14:00.000-08:002024-03-05T12:14:52.993-08:00March 5, 2024: SQSunday, 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
Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-78511079727577341002024-03-05T06:52:00.000-08:002024-03-05T06:52:17.886-08:00March 2, 2024: SWRings: 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 restsSteve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-86900024502479304892024-03-02T08:45:00.000-08:002024-03-02T08:45:05.519-08:00March 1, 2024: DLRings: 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
Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-24185721566409490412024-02-29T13:17:00.000-08:002024-03-01T05:51:56.638-08:00February 29, 2024: SWRings: 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 todaySteve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-58581245933057289112024-02-29T07:18:00.000-08:002024-02-29T07:18:35.137-08:00February 28, 2024: DLRings: 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
Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-69128350204696694822024-02-27T06:06:00.000-08:002024-02-27T12:00:27.740-08:00February 27, 2024: SWLeft 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'sSteve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-77069346708408040102024-02-26T11:59:00.000-08:002024-02-27T06:05:36.659-08:00February 26, 2024: DLDocumenting 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
Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-3392690241796226592024-02-25T09:34:00.000-08:002024-02-25T12:31:38.732-08:00February 25, 2024: DL8 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
Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-7222878554384105442024-02-25T04:44:00.000-08:002024-02-25T04:44:41.492-08:00February 24, 2024: DLyesterday, 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
Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-87009855957393360672024-02-21T07:16:00.000-08:002024-02-21T13:43:57.364-08:00February 21, 2014: SW, Rings, DLMonday 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
Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-91454710290269941582024-02-18T10:26:00.000-08:002024-02-18T10:26:48.574-08:00February 18, 2024: DLRings - usual
long break
DL: 145 kg x 4 singles on about the 1:15, alternating least and best mixed gripsSteve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0