Really, 5 days between Heavy and next, which is today's, Light workout. The last workout, which included my first ladders to 5, really took it out of me, and life is getting nuts here, too.
Today:
BP: 1-2-3, FSQ x 5 - two of thoese
BP: 3-3, FSQ x 5 - three of those except, for the final set of squats, worked with my wife and tried to really straighten my upper back - but it did _not_ feel good, and I stopped after one rep
That's it for today.
Onward and Upward!
Saturday, August 17, 2013
Tuesday, August 13, 2013
Variety - PU/Pistol
walk
1 bw pistol each side, 1 OAOL pushup, 2-step height, each side
frequent stretching to deal with the tight back and hips from all the BP and FSQ.
Onward and Upward
1 bw pistol each side, 1 OAOL pushup, 2-step height, each side
frequent stretching to deal with the tight back and hips from all the BP and FSQ.
Onward and Upward
Monday, August 12, 2013
Heavy Day - 2 x (1-2-3-4-5), 3 x (1-2-3-4) + FSQ, + DL 265 x 8 reps x 2 sets
Sunday - 5 mile walk
Monday, Heavy Day. Started lifting a 5 PM after a long, tedious day - DMV, banking, grocery store, kid-related errands several times, and that's not the half of it. The program must be followed, however, and tomorrow I'm working too much to handle heavy day, so here we go:
2 x BP 135 narrow, paused x 1-2-3-4-5 + FSQ 135 + bands, paused, x 5
3 x BP as above x 1-2-3-4 + FSQ as above
Had been hoping for 5 ladders to 5 but it wasn't to be today
DL:
based on last week, right under is our weaker grip so I'll do that one first today
265 x 8 right under - form was good, did it w/ legs, 8 reps felt like plenty
265 x 8 left under - form still good, focus is legs, legs, legs
This is our mini-wave because 265 x 8 is, according to 1RM calculator, easier than 255 x 10. 275 x 8 should be the same as 255 x 10, and maybe we can hit 285 x 8 - we'll see:
Onward and Upward - finished lifting at 7 PM.
Monday, Heavy Day. Started lifting a 5 PM after a long, tedious day - DMV, banking, grocery store, kid-related errands several times, and that's not the half of it. The program must be followed, however, and tomorrow I'm working too much to handle heavy day, so here we go:
2 x BP 135 narrow, paused x 1-2-3-4-5 + FSQ 135 + bands, paused, x 5
3 x BP as above x 1-2-3-4 + FSQ as above
Had been hoping for 5 ladders to 5 but it wasn't to be today
DL:
based on last week, right under is our weaker grip so I'll do that one first today
265 x 8 right under - form was good, did it w/ legs, 8 reps felt like plenty
265 x 8 left under - form still good, focus is legs, legs, legs
This is our mini-wave because 265 x 8 is, according to 1RM calculator, easier than 255 x 10. 275 x 8 should be the same as 255 x 10, and maybe we can hit 285 x 8 - we'll see:
Onward and Upward - finished lifting at 7 PM.
Saturday, August 10, 2013
Barbell Ladder - Medium Day
Today, Saturday: Medium Day
Decided to swap JS red bands, which are 25 lb., for purple, which are 50 lbs. but I'm not putting much tension on them. They're not doubled up around the squat stands to shorten them, but if today's squats feel OK, I might do that, either mid-workout or for the next one.
Warmup -
Walk
24 kg kb press x 2L, 2R
Towel PU x 1 w/ pause at the bottom, top, and bottom again
Workout Proper:
BP: narrow grip, 135 lb x 1-2-3
FSQ: 135 lb., JS purple on either side of the bar, 5
The above x 5
Ladder #2-5, double bands at bottom for FSQ
Ladders #3-4, BP: 2 sets of 3 instead of 1-2-3, ladder #5, 1 set of 6
Medium day felt kind of, well, medium - a good workout without being on the edge.
Next workout, probably Monday, we'll see how many 1-2-3-4-5 ladders of the press we can get
Onward and Upward
Decided to swap JS red bands, which are 25 lb., for purple, which are 50 lbs. but I'm not putting much tension on them. They're not doubled up around the squat stands to shorten them, but if today's squats feel OK, I might do that, either mid-workout or for the next one.
Warmup -
Walk
24 kg kb press x 2L, 2R
Towel PU x 1 w/ pause at the bottom, top, and bottom again
Workout Proper:
BP: narrow grip, 135 lb x 1-2-3
FSQ: 135 lb., JS purple on either side of the bar, 5
The above x 5
Ladder #2-5, double bands at bottom for FSQ
Ladders #3-4, BP: 2 sets of 3 instead of 1-2-3, ladder #5, 1 set of 6
Medium day felt kind of, well, medium - a good workout without being on the edge.
Next workout, probably Monday, we'll see how many 1-2-3-4-5 ladders of the press we can get
Onward and Upward
Thursday, August 8, 2013
Light Day: BP/FSQ
Decided to wait an extra day, so Monday was heavy, and Thursday, today, will be light.
Warmup -
Long walk,
24 kg mil press, lf, 4 each way
24 kg bell-on-foot tactical pullups, left foot first, 2 each way
The Workout Proper
BP: as usual for this cycle, narrow grip, 135 lbs, 5 x (1-2) (ladder #1=1-2, remainder = 1 set of 3 each)
Each ladder supersetted with
FSQ: 135 lbs, shortened mini bands, 5
And that's it for today
Onward and Upward
Warmup -
Long walk,
24 kg mil press, lf, 4 each way
24 kg bell-on-foot tactical pullups, left foot first, 2 each way
The Workout Proper
BP: as usual for this cycle, narrow grip, 135 lbs, 5 x (1-2) (ladder #1=1-2, remainder = 1 set of 3 each)
Each ladder supersetted with
FSQ: 135 lbs, shortened mini bands, 5
And that's it for today
Onward and Upward
Monday, August 5, 2013
Heavy Day, Week 2
Lots of driving over the weekend.
Today, walk 3 miles, then:
BP: narrow, 135 lb., 1-2-3-4 x 1, rest 2-3 min
FSQ: shortened minis, super deep, paused, 135 lb.: 5
Above repeated after long rest for a total of 5 times - big jump but appropriate given the light weight and relative ease of performance for me.
DL: narrow sumo, started left under, full hand grip instead of just finger hooks:
255 x 10, left under
rest
255 x 10, right under - upper back rounded, don't know if grip preference is an issue but I was way more tired for this set than the first one, that's for sure.
Onward and Upward
Today, walk 3 miles, then:
BP: narrow, 135 lb., 1-2-3-4 x 1, rest 2-3 min
FSQ: shortened minis, super deep, paused, 135 lb.: 5
Above repeated after long rest for a total of 5 times - big jump but appropriate given the light weight and relative ease of performance for me.
DL: narrow sumo, started left under, full hand grip instead of just finger hooks:
255 x 10, left under
rest
255 x 10, right under - upper back rounded, don't know if grip preference is an issue but I was way more tired for this set than the first one, that's for sure.
Onward and Upward
Friday, August 2, 2013
Light Day
Yesterday, Thursday, lots of driving with our relatives, a few OAOL pushups and pistols in the morning, along with some qigong. When I got home, 24 kg mil press x 3 each side plus stretching
Friday, lots more driving ahead, so a short morning walk then some stretching (cossack sequence) then some quick lifting:
BP: Narrow for this cycle, 135 x 3, 4
FSQ: 135 w/ shortened mini bands, going for maximum depth, paused: 2, 3
Kneeling Wheel, full extension and pause, 3
Onward and Upward!
Friday, lots more driving ahead, so a short morning walk then some stretching (cossack sequence) then some quick lifting:
BP: Narrow for this cycle, 135 x 3, 4
FSQ: 135 w/ shortened mini bands, going for maximum depth, paused: 2, 3
Kneeling Wheel, full extension and pause, 3
Onward and Upward!
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