Sunday, yesterday, walk about 5 miles - kind of warm
Today, Monday:
2 lb. Indian Clubs on front porch
24 kg: swing 10L, 10R
24 kg: goblet squat x 6
16 kg: halo x 4 each way
16 kg: windmill x 2L, 2R
Inman: 230 lbs. x 75 yard - first time over 155 lbs.
Later
24: windmill, 2L, 2R
32: windmill, 1L, 1R - dumped the left one after getting all the way down and most of the way back up with it, right was OK. Rusty, rusty, rusty, weak, weak, weak
Monday, August 11, 2014
Friday, August 8, 2014
Swing, Press, Pullup, Windmill
Friday, today, not much stretching
16: halo x 4 each way
24: goblet squat x 10 - damn, this is a belly exercise once you get a little tired
24: swing, 40 1-hand swing on the :40 as 10R, 10L, 10R, 10L - this is equal work/rest
20: press 6L, 6R, 1 pulup L foot, press 5L, 5R, 1 pullup R foot, non-false grip today, excellent height, 2nd one was Adam's Apple _over_ the bar after a longer than usual hang before starting.
20: windmill, lf, 4 - way rusty
16: halo x 4 each way
24: goblet squat x 10 - damn, this is a belly exercise once you get a little tired
24: swing, 40 1-hand swing on the :40 as 10R, 10L, 10R, 10L - this is equal work/rest
20: press 6L, 6R, 1 pulup L foot, press 5L, 5R, 1 pullup R foot, non-false grip today, excellent height, 2nd one was Adam's Apple _over_ the bar after a longer than usual hang before starting.
20: windmill, lf, 4 - way rusty
Thursday, August 7, 2014
32 kg 2-hand swings x 10, 10
Another crazy busy day, walked about a mile, swung a 32 kg bell for 2 sets of 10 2-handed swings
Wednesday, August 6, 2014
40 swings, 10 Presses
Sunday PM, drive to Baltimore
Monday, 5 slow pushups x 2, walk on campus tours, sit a lot, drive a lot
Tuesday, my aunt's funeral, 3 hours of driving
Wednesday, today:
walk a couple of miles
12: halo x 3-5 each way, played w/ breathing
24: goblet squat x 6
24: 1-hand swing, 10L first, total 4 sets (40 reps), did w/ only :20 of rest this time.
20: ( mil press, 5L, 5R, 1 PU bell on foot ) x 2 - form pretty good, getting used to doing these again.
Monday, 5 slow pushups x 2, walk on campus tours, sit a lot, drive a lot
Tuesday, my aunt's funeral, 3 hours of driving
Wednesday, today:
walk a couple of miles
12: halo x 3-5 each way, played w/ breathing
24: goblet squat x 6
24: 1-hand swing, 10L first, total 4 sets (40 reps), did w/ only :20 of rest this time.
20: ( mil press, 5L, 5R, 1 PU bell on foot ) x 2 - form pretty good, getting used to doing these again.
Sunday, August 3, 2014
100 x 24 kg 1-hand swings on the :60
A little stretching
5 mi walk w/ my wife
bw windmills
24: 100 swings as 10L, 10R, etc., on the :60 - first time for this in a long, long time. Practice nose-breathing in and out between sets, and after session was done.
Rest
16: windmill, 3L, 3R - on each side, first one fingertips, second one fist, third one palm, a way of doing these I often follow.
5 mi walk w/ my wife
bw windmills
24: 100 swings as 10L, 10R, etc., on the :60 - first time for this in a long, long time. Practice nose-breathing in and out between sets, and after session was done.
Rest
16: windmill, 3L, 3R - on each side, first one fingertips, second one fist, third one palm, a way of doing these I often follow.
Saturday, August 2, 2014
More Presses, Pullups, and a few DL variations
A little stretching, about 2 mi walk
32 kg: 10 x 2-hand swings
40 kg: 10 x 2-hand swings
* Will press 5-3-2 today, doubling my volume from 2 days ago.
20 kg: press x 5L, 5R, 1 min rest, 20 kg pullup right, normal (not false) grip
20 kg: press x 3L, 3R, no rest, 20 kg pullup left, normal (not false) grip
20 kg: press x 2L, 2R, no rest, 20 kg pullup right, false grip
Played w/ some AWA lifts:
* With 100 lbs. on bar:
1 hand suitcase DL x L, R - not an AWA lift but I like it, anyway
1 hand straddle DL x L, R
1 leg DL x R, L, R, L - tough
* Switch to Okie bar loaded to 225 lbs.
Straddle DL x R front, L front
* Enough of that
Hack DL: 225 x 1, 275 x fail, 275 x fail but got further - am pulling the bar into my body too much, 275 x 1 - it's humid and I'm sweaty, and I think some of this was the bar sticking to my legs on the way up. Anyway, got the lift - finally.
Conventional DL - an awful, wobbly thing, but up it went, so 275 x 1
32 kg: 10 x 2-hand swings
40 kg: 10 x 2-hand swings
* Will press 5-3-2 today, doubling my volume from 2 days ago.
20 kg: press x 5L, 5R, 1 min rest, 20 kg pullup right, normal (not false) grip
20 kg: press x 3L, 3R, no rest, 20 kg pullup left, normal (not false) grip
20 kg: press x 2L, 2R, no rest, 20 kg pullup right, false grip
* With 100 lbs. on bar:
1 hand suitcase DL x L, R - not an AWA lift but I like it, anyway
1 hand straddle DL x L, R
1 leg DL x R, L, R, L - tough
* Switch to Okie bar loaded to 225 lbs.
Straddle DL x R front, L front
* Enough of that
Hack DL: 225 x 1, 275 x fail, 275 x fail but got further - am pulling the bar into my body too much, 275 x 1 - it's humid and I'm sweaty, and I think some of this was the bar sticking to my legs on the way up. Anyway, got the lift - finally.
Conventional DL - an awful, wobbly thing, but up it went, so 275 x 1
Friday, August 1, 2014
Swings - 24 kg x 80 1-handed
Stretch a little, rolling a little
10 kg - kettlebell overhead squats. I'm awful at these but I should keep doing them. Did some shoulder dislocated and overhead squats with a stick as part of warming up.
Pushups - just a few slow, controlled, regular (2 arm, 2 leg) pushups
24 kg - goblet squat x 5
10 kg - windmill x 2R, 2L
24 kg: starting 10R, 80 1-handed swings in sets of 10 on the minute
10 kg - kettlebell overhead squats. I'm awful at these but I should keep doing them. Did some shoulder dislocated and overhead squats with a stick as part of warming up.
Pushups - just a few slow, controlled, regular (2 arm, 2 leg) pushups
24 kg - goblet squat x 5
10 kg - windmill x 2R, 2L
24 kg: starting 10R, 80 1-handed swings in sets of 10 on the minute
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