Today, Monday
SW: 44 kg x 2h x 8, 10 - just do to a few today
1APU: on bench (18"): 2L/R, 2L/R, 3L/R, 3L/R, 3L/R - first time for this many reps in 1 session, also noticing weight starting to come off the other foot, which is good. 13 reps in 5 sets
MP: 18 kg x 5, 5 - really trying to stay stacked tightly under the weight, felt like I succeeded. Would like to own 18 kg x 5, 5 before moving up to 20 kg.
DL: 275 x 1 r/u, x 2 t-n-g l/u, x 2 t-n-g r/u
Monday, February 27, 2017
SW, SN
Yesterday, Saturday - off, just took a nap and walked
Today, Sunday, after church
SW: 44 kg x 2h x 7, 7, 5, 10, 5, 5 all on long, untimed rests - total 39 swings, focus on practicing technique and not conditioning. Interestingly, did these in dress clothes and you have to sit deeper into your hinge to avoid getting tangled in the clothing - at least I did.
SW x 1h x various:
24 kg x 10's on the 1:15 x 4 sets, total 40
28 kg x 8's on the 1:15 x 4 sets, sub-total 32, total 72
32 kg x 6's on the 1:15 x 4 sets, sub-total 24, total 96
36 kg x 4's on the 1:00 x 4 sets, sub-total 16, total 112
For the day, 161 swings and 60 snatches
Walk, no more lifting.
Today, Sunday, after church
SW: 44 kg x 2h x 7, 7, 5, 10, 5, 5 all on long, untimed rests - total 39 swings, focus on practicing technique and not conditioning. Interestingly, did these in dress clothes and you have to sit deeper into your hinge to avoid getting tangled in the clothing - at least I did.
SW x 1h x various:
24 kg x 10's on the 1:15 x 4 sets, total 40
28 kg x 8's on the 1:15 x 4 sets, sub-total 32, total 72
32 kg x 6's on the 1:15 x 4 sets, sub-total 24, total 96
36 kg x 4's on the 1:00 x 4 sets, sub-total 16, total 112
SN:
18 kg x 15's in :35 on the 2:00, total 4 sets = 60 reps - tight lockout, throw the bell back, nose inhale for all sets, "kya" at lockout," and nasal both ways for all recovery.
For the day, 161 swings and 60 snatches
Walk, no more lifting.
Sunday, February 26, 2017
SW, SN, 1APU, DB BP,
Today, Friday:
SW:
44 kg x 2h - didn't count, perhaps 10-15 while teaching, then an hour or so later:
20 kg x 1h x 10's OTM, lf, 4 sets, total 40
rest extra :30
24 kg x 1h x 8's OTM, lf, 4 sets, total 72
SW:
44 kg x 2h - didn't count, perhaps 10-15 while teaching, then an hour or so later:
20 kg x 1h x 10's OTM, lf, 4 sets, total 40
rest extra :30
24 kg x 1h x 8's OTM, lf, 4 sets, total 72
rest extra :30
28 kg x 1h x 6's OTM, lf, 4 sets, total 96 swings
rest extra :30
SN:
18 kg, 10L + 10R on the 1:30
rest 2-3 min
18 kg, 10L + 10R on the 1:30, total 40 snatches
rest
1APU: on bench (18"), 1L/R, 1L/R, 4L/R
DB BP: 35's x 3, 3 - rest/exhale on most reps
long break
DL: 245 x 5 light touch-n-go, 265 x 4 light touch-n-go (grip was giving out), 265 x 2 r/u, x 2 l/u, both light t-n-g again
Thursday, February 23, 2017
SW, 1APU, MP, DL
Today, Thursday:
no walk
SW - 2h, OTM:
44 kg x 5
36 kg x 5
44 kg x 5
36 kg x 5
no walk
SW - 2h, OTM:
44 kg x 5
36 kg x 5
44 kg x 5
36 kg x 5
44 kg x 9
36 kg x 10 - total 39 swings
36 kg x 10 - total 39 swings
1APU: on bench (18"), 3L/R, short on time so moving on
MP: 18 kg x 5L/R - form improving, short on time so no second set
DL: 225 x 10 light t-n-g, felt great.
Wednesday, February 22, 2017
SW, 1APU, MP, PU, DL
Yesterday, Tuesday - lots of walking, lots of driving. Lower back still a little sore from controlled negative of 315 lb. DL, but managed to carry in a 44 kg bell from the car, something I wouldn't have been able to do 24 hours ago.
Today, Wednesday:
Lower back a little sore but ever better.
SW: On the 2 min today:
16 kg x 10L/10R, switch on the fly
20 kg x 20L
20 kg x 20R
60 swings for now, maybe more later, focus is sitting deeply into hinge.
1APU: on bench: 1L/R, 1L/R, 1L/R, 2L/R - remembering to focus on driving hard into heel
MP: 18 kg x 3L/R
PU: bb style x 2
MP: 18 kg x 5L/R - perhaps not as strict, but I still think good. Focus on different form requires constant vigilance.
PU: bb style x 2 - better
Maybe this combo alternating w/ dumbbell BP and SN - we'll see
DL: lower back still sore, but feeling pretty good compared to 2 days ago, so 225 today, all singles, all quick drop.
225 x 1 double overhand, then 4 singles switching over/under grips each rep. Felt great, and felt light
Today, Wednesday:
Lower back a little sore but ever better.
SW: On the 2 min today:
16 kg x 10L/10R, switch on the fly
20 kg x 20L
20 kg x 20R
60 swings for now, maybe more later, focus is sitting deeply into hinge.
1APU: on bench: 1L/R, 1L/R, 1L/R, 2L/R - remembering to focus on driving hard into heel
MP: 18 kg x 3L/R
PU: bb style x 2
MP: 18 kg x 5L/R - perhaps not as strict, but I still think good. Focus on different form requires constant vigilance.
PU: bb style x 2 - better
Maybe this combo alternating w/ dumbbell BP and SN - we'll see
DL: lower back still sore, but feeling pretty good compared to 2 days ago, so 225 today, all singles, all quick drop.
225 x 1 double overhand, then 4 singles switching over/under grips each rep. Felt great, and felt light
With Phil Scarito
Sat/Sun - off
Monday, w/ Phil Scarito, a great session.
2h swings w/ 44 kg - should use the deeper hinge, which I'm very capable of, and keep the good lockout in upper body. Still could drive heels harder, IMHO.
MP: worked on light weights and staying really tight, w/ zero lumbar extension. Did not do this on 20 kg, so went back to 16, got it, then to 18 kg, got it, then to 20 kg - tough but got it.
Worked on 1APU - good pointers from Phil about really pushing into my heels and spreading the load and, per Phil, will work on 2 leg version until on floor before switching to 1-leg version
Some dumbbell bench presses, discussed when to relax, positioning the dumbbells, etc.
SN: some weight (don't remember), worked on pulling the bell down to get a more explosive turnaround at the back.
DL: barbell DL up to 315, slight back tweak as I did a slow lowering of 315 lbs, which was stupid to try on my part, given that I was pretty tired already. Discussed various positioning options at the start.
Great day, had a milkshake from Shake Shack afterwards to celebrate and re-carb
Monday, w/ Phil Scarito, a great session.
2h swings w/ 44 kg - should use the deeper hinge, which I'm very capable of, and keep the good lockout in upper body. Still could drive heels harder, IMHO.
MP: worked on light weights and staying really tight, w/ zero lumbar extension. Did not do this on 20 kg, so went back to 16, got it, then to 18 kg, got it, then to 20 kg - tough but got it.
Worked on 1APU - good pointers from Phil about really pushing into my heels and spreading the load and, per Phil, will work on 2 leg version until on floor before switching to 1-leg version
Some dumbbell bench presses, discussed when to relax, positioning the dumbbells, etc.
SN: some weight (don't remember), worked on pulling the bell down to get a more explosive turnaround at the back.
DL: barbell DL up to 315, slight back tweak as I did a slow lowering of 315 lbs, which was stupid to try on my part, given that I was pretty tired already. Discussed various positioning options at the start.
Great day, had a milkshake from Shake Shack afterwards to celebrate and re-carb
Friday, February 17, 2017
SN, 1A1LPU, DL
Today, Friday
walk
SN:
16 kg x 8L, 8R, 8L, 8R OTM
20 kg x same on the 1:30 - total 64 reps. Haven't done these in forever, just looking for a good hardstyle version. Feels like a tonic to the shoulder and upper back.
1A1LPU: @ 20" - bench + 2" box: 1L/R, 1L/R, 2L/R
DL: 286 x 2 t-n-g, 1, 1, 1 - with my friend and student, John, watching, and demonstrating some variations in DL technique.
walk
SN:
16 kg x 8L, 8R, 8L, 8R OTM
20 kg x same on the 1:30 - total 64 reps. Haven't done these in forever, just looking for a good hardstyle version. Feels like a tonic to the shoulder and upper back.
1A1LPU: @ 20" - bench + 2" box: 1L/R, 1L/R, 2L/R
DL: 286 x 2 t-n-g, 1, 1, 1 - with my friend and student, John, watching, and demonstrating some variations in DL technique.
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