Variety - Swings

Had a 3-hour dress rehearsal last night, and have a concert tonight, so today is another Variety Day.

Stretch

Walk about 1.5 mi.

7 explosive 2-hand swings w/ 32 kg, active rest until fully recovered, 7 of the same but with 36 kg.  Both sets felt fantastic, and I feel better than I did before I did them - excellent.

Rest, repeat w/ 1 arm swing w/ 24 kg - 7 left, active rest, 7 right.  Again, feels great, but noticing that grounding w/ right-handed swings isn't as good as w/ left, so

Rest, repeat above but right side first - better.  Thinking about pushing through my left foot helps my right foot stay more solidly on the ground - go figure but it works.

42 swings without even breathing hard - nice.

Onward and Upward

Variety - Stretch, Press, Stretch, Walk

Floor work for stretching

Press 2 x 20 kg for 5 solid reps, focused on matching pace side to side and full extension at the top while keeping glutes tight and thighs zipped up.  Felt great

walk

Onward and Upward

Light Day, Ladders to 2, Heavier Curls/DB Press

Tuesday - very tired after two rehearsal on Monday, decided to take it easy

Wednesday - Light Day

Notes - increased DB BP from 25s to 35s, curl to start is tough, right is harder than left

BP: 155 x 1-2, DB BP curl 35s, left first, 5
Speed DL: 145 x 10, left under
FSQ: 155 x 5

Ladders: 5

3rd ladder, left first curl failed on right, so rolled more and curled right first.
4th and 5th ladders, rolled more to my side and got it everything.

Onward and Upward

Variety - see-saw mil press, hand to hand swing

Sunday - stretch, walk

Monday - stretch, walk, and

1 towel pullup

2 alternating singles of bodyweight windmill each side, palm to floor

20 kg x 2, see-saw press, right first, 12 total (6 each side), stopped when I was just starting to feel them, probably could have gone for 20 total but I have a long day ahead of me.

24 kg, hand to hand swings, 20 total (10 each side)

Onward and Upward

Heavy Day - First Ladder to 4, Deadlift 8RM PR

Warmup - not much, hectic Saturday, made post-PSAT brunch for five 11th-graders, roasted coffee, lots of laundry, dish washer, etc.  Stretched a little.

No DB BP on heavy day, minimal light DLs between BP and FSQ, big DL 2 sets at the end

BP: 155 x 1-2-3-4 - first ladder to 4, made sure to take my time between rungs, rung of 4 felt solid and controlled.
DL: 125 x 3 r/u
FSQ: 155 x 5

Above Ladders x 1

BP: 155 x 1-2-3
DL: 125 x 3 l/u
FSQ: 155 x 5

Above Ladders x 4

NB: Unloaded bar from last week, had misloaded - it was only 290, not 295 because there was a 5 on the right side where there should have been a 10.

DL: warmup with singles: 225 r/u, 225 l/u, 285 r/u, 285 l/u

305 x 8 r/u (weaker grip) = PR

305 x 8 l/u (stronger grip) = Repeat the PR

Finish with a walk to my son's soccer game.

Onward and Upward

Medium Day

Yesterday, a couple of OAOL 2-step pushups and matching bw pistols, and walk

Today, walk to warm up, stretch a bit, then

BP: 155 x 1-2-3, DB BP 25s x 5 right up/down first
Speed DL: 145 x 10 right over (left under)
FSQ: 155 x 5

Ladders: 5

Not bad - everything is getting easier, especially the FSQ.

Onward and Upward!

Medium Day

Walk, stretch, very tired from rehearsal last night and just, well, life - lots of driving.

BP: 155 x 1-2, no db bp
Speed DL: 125 x 10 r/u
FSQ: 155 x 5

Ladders done: 4

Last ladder, did BP, did 3 DL, skipped FSQ - short on time