Variety - pistols and pushups

Tired and sore from all my travels:

Walk a bit - it's very hot and humid so not too much.

(bw pistol x left, right + one-arm, one-leg pushup on 2-step elevation x left, right ) x 2

Onward and Upward

First Day Back after SF Barbell Cert and 1000 miles of driving

First day back, have decided to try a ladder cycle on narrow grip bench presses and front squats:

BP, grip pinkies just inside the rings

135: (1-2-3) x 3, (3-3) x 1 - counts as 4 ladders to 1-2-3.  Doing the 4th ladder as 3-3 probably cost me doing a 5th ladder - note to self, perhaps not the best choice for the future.

brought squat stands in from the deep recesses of the garage, a workout by itself

FSQ:

bar x 3

135 x 1-2-3 - paused 1 and 2 rep sets, bounced 3 as back felt better but should really pause these, too, for my goals, or at least continue to mix them.  All bounced?  Too easy to hit a wall where it doesn't work and not have the strength to progress further.  All paused?  Good, just need some practice at bounced.

break to teach a lesson, then more FSQ but only a little time in which to do them.

135: (3, 3) x 3 - today was heavy day, equal to 4 x (1-2-3) for both FSQ and BP

Onward and Upward

BP 185 x 1, DL 225 for a few, bw pistols

Monday, walk about 4-5 miles

Today, some stretching then:

BP: 135 x 3, 155 x 1, slightly raised bench, 165 x 1, 175 x 1, 185 x 1 - slow but it went

DL: 225 x 3 right under, 225 x 3 left under

short walk

bw pistol, lf, alternating singles total 2 each way - bw pistol is the perfect after-DL back stretch, IMHO.

Feeling pretty ready and on schedule for the SF Barbell cert this coming weekend.  Weighed 151 lbs. even this morning, would like to be 148 on Friday morning.

Onward and Upward

Walk, a few Windmills and Snatches

Hips tired, sore, tight after DL yesterday, so just walked and stretch

Today, Sunday:

walk more - really hot, did about 2-1/2 or 3 miles with a long coffee break in the middle

18: a few windmills and snatches each side.  Both of these are good checks of my form and shoulder health.

Onward and Upward.

A few barbell lifts: MP, FSQ, SQ, BP, DL

Getting ready for the AZ StrongFirst Barbell certification

MP:  95 x 4, 4

FSQ: 135 x 5

SQ: 135 x 3, 155 x 5

BP: bar x 3, 135 x 5, 155 x 3, 170 x 1, 175 x 1 - enough for today

DL: narrow sumo

265 x 3 right under

285 x 3 left under

Onward and Upward

MP, SQ in a few different ways.

StrongFirst Barbell Cert coming up, let's practice our standing military press:

bar x 5

65 x 5

85 x 5, 2 - second set, focus on using front shoulder muscles, felt fine

Long break

Decided to try some of the SFB tests

SQ: 135 x 5 deep and paused - will need to do bodyweight, haven't done this in a while

FSQ: 135 x 5 deep and paused.

Zerchers are a lift I don't do and they're on the lift list but not the test list.

bar x 3

95 x 2 - need to lower safeties even further, x 3 - need to figure out where to put elbows, seems like inside knees would be best.

Onward and Upward

BP

Spent a fair amount of the weekend in a car, did a few FSQ w/ 135 before I left - felt great.

Today, Monday:

BP:

135 x 3

155 x 3, 3, 4

165 x 2, 2

Enough for today

Onward and Upward