Swing, Press, DL

Monday:

Swing:

24 kg

10L+10R, wait until 1:45 (so about 1-1:10 min rest)

10R+10L, wait until 3:30 (so about 1-1:10 min rest

10L, 10R on OTM

40 kg x 10 2h

Total 70 swings, done in 5:45

PM:

Press

21.14 x 3
24 x 2 (5)
28 x 1 (6)

repeat for (12), then

24 x 3
21.14 x 5
24 x 2

DDD will be Day 20 (last week Mon through Fri was 15 through 19).  Next heavy will be on 21, which is tomorrow, might put it off a day due to schedule - will not be pressing tomorrow any which way.

Will be 330 lbs. not 335

24 kg 1-leg, 1-arm contralateral DL by 3 alternating singles each side.

DL: 275 x 6 singles (felt like I didn't warmup much, so an extra rep) in 4:15, just stood at the bar, all felt pretty good.

Swings, Press, DL

Friday

Swing:

24 kg, 10's on the minute starting left, still working on form, total 100 reps

Later, Press:

21.14 kg x 5, 6, 5

DL: 275 again, 1 straddle each way in the usual way (left rear first), plus 5 singles all standing at the bar so short rests

Press, DL

Yesterday, Thursday

Press:
21.14 x 3
24 x 2
28 x 1 (6)

That was good - let's do it again.

21.14 x 3
24 x 2
28 x 1 (12)

DL: 275 x 5 singles, once every 2-3 minutes

Left hip was sore this morning, still a bit off somehow

Swing, Press, DL

walk

stretch (cossack sequence + wm)

Swing:
24 kg: 16L, 16R, 10L, 10R all on short-ish (:30-45) rest, focus on keeping shoulder back at apex/lockout

Press:

21.14 kg x 3, 4, 5, 6
24 kg x 2

DL: 275, straddle 1 each way but started with left front today, then 5 singles conventional double overhand, as usual

Swing, Press, DL

AM

swing, rest 1:00 between sets

24 kg x 10L+10R (as a single set, switch on the fly)

24 kg x 10L+10R (as a single set, switch on the fly)

40 kg x 2h x 15

Total 65 swings, will press and DL later

Later:

Press:

28 x fail - midsection not doing its job, lats neither, a bit tired from swings, I think.

24 x 1

28 x 1, 1

24 x 1, 2, 3 (9) - this is going to be enough for today, will add another tomorrow.

DL: 275 lbs., straddle x 1 each way, 5 singles conventional - getting easier and easier.

Press, DL

Sunday - exhausted after church, walk, then 2-hour nap

Monday, yesterday

warmup = 1-leg contralateral DL x 24 kg x double each way

MP:

21.14 kg x 3 (3)
24 kg x 2 (5)
28 kg x 1 (6)
24 kg x 3 (9)
28 kg x 1 (10) - held overhead, did a partial windmill
24 kg x 2, 3, 4 (19)
21.14 kg x 3 (22)

DL:

275 straddle x 1 each way, 5 singles x conventional as usual, Day #15 of DDD

Saturday: Swings

Haven't done enough swings this week:

36 kg x 2h x 10

24 kg x 1h x 10L, 10R

36 kg x 2h x 10

24 kg x 1h x 10L, 10R

36 kg x 2h x 10

Did these on the :60, but that was a little too quick for today.  I was definitely more explosive, and I guess if I'm going to be that explosive, I am going to have to do fewer reps or take longer rests.  An interesting swing day.

An hour or two later,

40 kg x 2h x 10 - just because