Wed/Thu/Fri: Press, DL

Wednesday, September 14

24 kg x 2
28 kg x 1 - yes! (3)
24 x 3 (6)
21.14 x 5 (11)

24 x 3 (14)
21.14 x 4, 5 (23)

DL: DDD Day #12, 275 lb. x 5 singles, nice, controlled negatives, focus on being slow from knees to ground, 1:00 rest between


Thursday, September 15

24 kg x 4
21.14 kg x 4, 6 (14)

DL: same old thing, 275 x 5 singles - this time, stayed at bar, probably :30-:45 between reps.


Friday, September 16

21.14 x 5, 6
24 x 2
21.14 x 5

DL: Daily Dose Deadlift, Day #14:

275 x 1
295 x 1
315 x 4 singles, all double overhand - grip was really good for the first 2, not so great for the rest, especially left.

Decided to stop here. I could have done another, double overhand or gone to alternate grip, but I realized I've done 6 lifts at 75% or greater as opposed to my usual 5, so I'm going to start including more regular warm lifts and/or just doing 6 or 7 singles. 

I think I need at least a couple of warmup lifts every day, not to warm up but to keep the volume of lifts recommended by the program, which say 2-4 warmup lifts. I've done a couple of warmups sometimes, will do 7-9 total lifts every time going forward.

Swing, Press, DL

Tuesday - longer (3mi) walk

AM - Swings:

15L, 15R, 15L, 15R on the :75 - longer sets helped me find good form and keep it, nice change of pace.

PM:
10 presses

24 kg x 2
28 kg x 1 - slow but up it went
21.14 kg x 3, 4 (10)

DL: 275 x 5 singles, Day #11 of DDD, rest periods shorter, form better, weight easier

Press, DL

Walk

Stretch

Press 21.14 kg: 6, 3, 5, 3, 6, 3 = 26 reps

DL: contralateral 1-arm, 1-leg DL @ 24 kg, 1 each side, nice and slow and controlled.

Then the usual 275 x 5 singles.  Day #10 of Daily Dose Deadlift.

-S-

Swing

Yesterday, Saturday - very tired, sleepy, and it was hot and humid and I walked again. Was considering 100  x 1h swings, did nothing

Today, Sunday - not a usual exercise day for me because playing in church is already a big day, but a bit after coming home:

Swing:

36 kg x 2h x 10, 10
24 kg x 1h x 10L, 10R, 10L, 10R

all on the :60 - enough for today.  Probably should have gone on the :75 today.

Press, DL

Friday, Week 3 of Prep Cycle 2, Day 4

24 kg x 2 (2)
28 kg x 1, 1 (4) - nice to get 2 in the same day, and 3 in the same week, both PR's of late

24 x 2, 24 x 3, 24 x 4 (13)
21.14 x 3, 21.14 x 5 (21)

DL: 275 x 5 - this is Day #9, and day 14 will be the next time we go heavier than 275. 275 is getting very easy. My thought process is first push and then pull, reinforce by what I saw Ed Coan teach but it's been what has always been strongest, anyway - nice to have it in three words.

Swing, Press, DL

Thursday:

walk, stretch

Swing: 36 kg  x 2h x 10, 10

Press:

24 kg x 4, 3 (7)

21.14 kg x 6 (13)

24 kg x 3 (16)

DL

275 x 5 OTM (on the minute)

Swing, Press

Yesterday, Tuesday:

24 kg x 3 - first time starting a lifting session with a triple @ 24 kg = good
28 kg x 1 - freakin' awesome, first time I got a rep on my left side on the first try for this pressing go-round

24 kg x 4 (8)
21.14 kg x 3 (11), avg 23.58 kg, HARI 84.2%

Today, Wednesday:

walk (as usual) + a little stretching

100 swings as 10's on the :75 this time, down from the :90 last time but really felt the same or actually easier

rest, then today's format:

press 24, rest 1:00, press 21.14, rest longer, start next set

24 x 2, 21.14 x 3 (5) 

24 x 3, 21.14 x 3 (11)

24 x 3, 21.14 x 3 (17)

24 x 3, 21.14 x 3 (23)

24 x 2 (25)