Several Unplanned Days Off

Sometimes life takes precedence over lifting.  Was going to have Heavy Day on Saturday but ended up picking a sofa at IKEA and taking it in to our son's apartment in the city.  Sunday, we had plans to go to a concert in the city, which ultimately fell through, but I ended up taking a lovely 4-5 mile walk with my wife instead.  Today, Monday, I have a 2-1/2 hour rehearsal for which I'll be standing and playing double bass the entire time, and it's important to me - and I decided to postpone Heavy Day until tomorrow, Tuesday.

Walked twice for about a mile each time today.

32 kg: swing 5 x 2-handed, 5L, 5R, 5 x 2-handed without putting the bell down, and that was it for today

Medium Day

It's raining outside so probably no walking today.  Instead, warmup with 1-hand swings, all in short sets, using 36, 32, and 24 kg bells.

BP: 155 x 1-2, DB BP x 5, curl left first
Speed DL: 165 x 10 r/u, starting slowly, which eliminates the lower back pain I felt the last few workouts
FSQ: 155 x 5

Total ladders: 4 - ran out of time, this is OK for today.

NB: - seem to have been rotating to the right at the bottom of my squats - not doing that helps.

Variety - 24 kg Pullup, 32 kg swings, 2 x 20 mil presses

Stretch, arm bars w/ 10 kg, walk, cut the grass

2 x 20 kg - mil press x 4 - trying to get right side to go straight up, doesn't want to, though, but doubles helps to keep the grooves at least similar

PU: 24 kg on left foot x 1, right foot x 1

32 kg swing, 5L+5R

That's it for today,

Onward and Upward

Light Day

Yesterday, a long and demanding day.  2 hour rehearsal at the piano in the afternoon, 2-1/2 hour rehearsal on upright bass in the evening.  Did a few 2-handed swings w/ a 32 kg.

Today, decided to warm up with 1-handed 32 kg swings, switching hands every 3 reps, so 3L, 3R, 3L, 3R, and put the bell down.  Repeat a few minutes later, noticed some grip fatigue the second time through.  Going for a hooks-of-the-fingers grip.

Walk 2 mi

BP: 155 x 1-2, DB DB 2 x 25 lb x 5, hammer curl right first, 1-2 breaths each press rep at bottom
Speed DL: 165 x 10 left under, on first rep, felt it in left side of back at bottom - nothing bad but a muscle or group not firing before it needed to, only just after it was called upon.
FSQ: 155 x 5

Above total of 2 ladders, switching l/r stuff each ladder

Ran out of time, and that will be light day - a bit off, but in the proper spirit.

Onward and Upward

Variety - Walk, Press 2 x 20 kg

2 mi walk

2 x 20 kg: military press x 5.  Focus on straight up groove (straighter, anyway), and tight glutes and minimal lean back.

First 5 ladder workout this cycle, DL 8-RM PR

Last lifted on Tuesday due to a very busy week - played in a concert on Thursday, had a doctor's appointment on Friday.

5 ladders to 3 today, plus deadlifts

BP: 155 x 1-2-3 (no backoff DB presses - saving energy for DL at end)
Speed DL: 115 x 3 reps r/u (had been doing 165 x 10, again saving for heavy DL)
FSQ: 155 x 5

Almost no rest during the ladder, 10-15 minutes between ladders

Ladders done: 5 (alternating DL grip so 2nd set l/u)

DL: warmup with 4 singles: 225 r/u, 225 l/u, 275 r/u, 275 l/u

295 x 8 r/u is weaker, do first - this is an 8-rep PR, 1RM calculator says 366 lbs = nice

295 x 8 l/u is stronger grip - a second set of the PR weight/reps, very nice, indeed

No more for today.

Onward and Upward.

4th workout - 4 ladders, Varied Set/Rep Scheme a little

warmup - walk, stretch a bit

BP: 155 x 1-2-3, DB BP: 25s x 5, curl up and put down right first
Speed DL: 165 x 10 on thin bar, l/u
FSQ: 155 x 5

BP: 155 x 3-3, skipped DB BP - getting short on time
Speed DL: 165 x 10 on thin bar, r/u, right knee was sore during these
FSQ: 155 x 5

BP: 155 x 1-2-3, DB BP: 25s x 5, curl up and put down left first
Speed DL: 165 x 10 on thin bar, l/u
FSQ: 155 x 5

BP: 155 x 5, skipped DB BP - getting short on time, decided to 1 hard set, 5 felt good
Speed DL: 165 x 10 on thin bar, r/u, right knee was sore during these, something about this grip
FSQ: 155 x 5

Onward and Upward