Bodyweight is up to 155, feels good but feels like it's time to lift again, too.
New Cycle: BP comp grip and high bar, very deep FSQ, both w/ 155 lbs. on the bar.
Today, the plan calls for 3 x (BP x 1-2-3, FSQ x 5).
We will work on increasing that to 5 ladders to 3 then work on upping heavy day, per usual for the modified ROP ladder progression we're doing.
BP: 135 x 1 warmup, 155 x 1-2-3
FSQ: 135 x 2 warmup, 155 x 5
BP: 155 x 1-2-3, FSQ: 155 x 4 - playing with form and, so far, sitting back more feels like it makes me weaker, not stronger. Only got 4 reps.
BP: 155 x 1-2-3 - tried pinkies on rings for set of 2, felt stronger at lockout but weaker at bottom, went back to ring fingers on rings, my competition grip, for set of 3, FSQ: 155 x 5 - my wife says my right hand is further from my right shoulder than my left hand is from my left shoulder - need to be mindful of that for next workout.
36 kg: 2-hand swing x 10
Onward and Upward
Monday, September 2, 2013
Sunday, September 1, 2013
A Bike Ride
Saturday: 90 minute drive, 10-mile bike ride - mountain bike but on the roads. Haven't ridden in a year, felt great, just a little unusual. Strong is good. Another 90 minute drive home.
Today, Sunday: short walk, then
24 kg mil press, lf, 4 - felt good, helps right the back from the bike riding and driving yesterday
8 kg windmill, lf, 5 - haven't done these except bodyweight in a while, decided to start light.
Onward and Upward!
Today, Sunday: short walk, then
24 kg mil press, lf, 4 - felt good, helps right the back from the bike riding and driving yesterday
8 kg windmill, lf, 5 - haven't done these except bodyweight in a while, decided to start light.
Onward and Upward!
Thursday, August 29, 2013
Test Day
Testing for a 8-12 rep max on bench press and front squat.
The BP test is a bit complicated since my most recent cycle was all narrow grip. To warmup and to get used to a normal grip, I did:
135 lb, narrow: 1
135 x 1 inch wider, 2
135 x middle of knurling, x 3
135 x pinkies on the rings x 4
135 x ring fingers on the rings x 5
So far, so good, and I will keep ring fingers on the rings as my competition grip - wider feels weaker to me.
145 x 5 - started fast, were slower by the end
With spotters:
155 x 8
FSQ
135 x 1, 2 - feeling rusty, not feeling tight at all, 5 - better
145 x 2 - enough
160 x 3 - nervous system tired (from BP, I presume), decided not to do more, will just go with 155 on _both_ lifts for next cycle.
Finish w/ 32 kg x 20 2-hand swings - felt good: posture good, pushing through feet, explosive.
Onward and Upward
The BP test is a bit complicated since my most recent cycle was all narrow grip. To warmup and to get used to a normal grip, I did:
135 lb, narrow: 1
135 x 1 inch wider, 2
135 x middle of knurling, x 3
135 x pinkies on the rings x 4
135 x ring fingers on the rings x 5
So far, so good, and I will keep ring fingers on the rings as my competition grip - wider feels weaker to me.
145 x 5 - started fast, were slower by the end
With spotters:
155 x 8
FSQ
135 x 1, 2 - feeling rusty, not feeling tight at all, 5 - better
145 x 2 - enough
160 x 3 - nervous system tired (from BP, I presume), decided not to do more, will just go with 155 on _both_ lifts for next cycle.
Finish w/ 32 kg x 20 2-hand swings - felt good: posture good, pushing through feet, explosive.
Onward and Upward
Wednesday, August 28, 2013
Planned Down Time
After my Heavy Day last Friday, which completed my ladder cycle, I had two very busy days over the weekend - drive to Philly with a stop on the way down, 4 hour rehearsal there, take my wife's 92-year-old Aunt out to dinner, another 4-hour rehearsal on Sunday, and the drive home.
Monday, just some walking and some stretching
Tuesday: bodyweight. 3 OAOL 2-step pushups as alternating singles, 1 pistol each way, more walking, more stretching, plus 10 2-hand swings w/ a 32 kg
Today, Wednesday: some stretching, plus:
10 x 2-hand swings w/ 32 kg, 24 kg press x left, right singles
10 more 2-handed swings w/ 32 kg, 24 kg press x 3 left, 3 right.
Maybe, maybe, some sort of max test tomorrow - might look for a 10-rep max on FSQ and/or BP.
Onward and Upward
Monday, just some walking and some stretching
Tuesday: bodyweight. 3 OAOL 2-step pushups as alternating singles, 1 pistol each way, more walking, more stretching, plus 10 2-hand swings w/ a 32 kg
Today, Wednesday: some stretching, plus:
10 x 2-hand swings w/ 32 kg, 24 kg press x left, right singles
10 more 2-handed swings w/ 32 kg, 24 kg press x 3 left, 3 right.
Maybe, maybe, some sort of max test tomorrow - might look for a 10-rep max on FSQ and/or BP.
Onward and Upward
Friday, August 23, 2013
Heavy Day
Nothing except walking and stretching yesterday - was going to lift but ended up waiting 3 hours to see my doctor for my should-be-annual-but-the-last-one-was-three-years-ago physical examination.
Warmup - walking a few miles, stretch
Finished 5 ladders to 5!!!!!
(BP: 135 narrow x 1-2-3-4-5, FSQ 145 x 5) x 5
Notes - BP is getting so much stronger! Not hard to knock these out now.
Messing around with bar position on left shoulder - have been actually putting pressure on protrusion at end of clavicle, letting the bar rest slightly more forward but still pushing against my throat, feels much better on left shoulder.
DL - narrow sumo
275 x 8 right under - focus on legs, head relatively up, minimal t-spine flexion
275 x 8 left under - solid!
Onward and Upward
Warmup - walking a few miles, stretch
Finished 5 ladders to 5!!!!!
(BP: 135 narrow x 1-2-3-4-5, FSQ 145 x 5) x 5
Notes - BP is getting so much stronger! Not hard to knock these out now.
Messing around with bar position on left shoulder - have been actually putting pressure on protrusion at end of clavicle, letting the bar rest slightly more forward but still pushing against my throat, feels much better on left shoulder.
DL - narrow sumo
275 x 8 right under - focus on legs, head relatively up, minimal t-spine flexion
275 x 8 left under - solid!
Onward and Upward
Wednesday, August 21, 2013
Variety - Pushup, Pistol, Pullup
A few OAOL 2-step height pushups,
a few pistols,
2 towel pullups,
24 kg on foot pullups x 3 left foot, 3 right foot - for the frequency of my pullup training, 3 reps is probably OK, but I could go 28 kg and settle for a single or a double and that might serve my purposes better.
Heavy Day - tomorrow, 3 ladders to 5!
a few pistols,
2 towel pullups,
24 kg on foot pullups x 3 left foot, 3 right foot - for the frequency of my pullup training, 3 reps is probably OK, but I could go 28 kg and settle for a single or a double and that might serve my purposes better.
Heavy Day - tomorrow, 3 ladders to 5!
Monday, August 19, 2013
Medium Day: 5 ladders to 4
A very busy day yesterday - drive 30 minutes, played in church, drove 2-1/2 hours to a 4-hour rehearsal in Philly, drove 2 hours home.
Today, medium day, with the hope of another Heavy Day on Thursday
Warmup - walked some, stretched some
BP: 135 x 1-2-3-4 x 1, FSQ without bands this time, trying to get better posture: 135 x 5 x 1
added a 5 to each side of the FSQ bar for 145 total
BP: 135 x 1-2-3-4 x 3, FSQ without bands this time, trying to get better posture: 145 x 5 x 3
Tried, on both bench and SQ, to have better mid-back posture. I didn't do as well as the reps and sets wore on, but I can live with that - these are new-to-me muscles and I'm beginning to be able to feel them working. It's just that by the last set of SQ, they were too tired to help, and I did more of a hips up first finish.
Onward and Upward
Today, medium day, with the hope of another Heavy Day on Thursday
Warmup - walked some, stretched some
BP: 135 x 1-2-3-4 x 1, FSQ without bands this time, trying to get better posture: 135 x 5 x 1
added a 5 to each side of the FSQ bar for 145 total
BP: 135 x 1-2-3-4 x 3, FSQ without bands this time, trying to get better posture: 145 x 5 x 3
Tried, on both bench and SQ, to have better mid-back posture. I didn't do as well as the reps and sets wore on, but I can live with that - these are new-to-me muscles and I'm beginning to be able to feel them working. It's just that by the last set of SQ, they were too tired to help, and I did more of a hips up first finish.
Onward and Upward
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