Sunday - after church
WM: 14 kg x 3L/R
StC on rings + Front Lever practice x 1
SW: 24 kg x 10's on the :55, 8 sets, 80 swings
DL: 225 x 1, 275 x 6 singles, all double overhand
DL'ing today because I'll miss a couple of days after this
Sunday, April 9, 2017
Saturday, April 8, 2017
TSC
Yesterday, Friday, no lifting in preparation for TSC on Saturday.
Today TSC
DL: 225 x 1, 255 x 1, 285 x 1, all double overhand, then 325 x 1 left under for the record, same weight r/u, l/u, and r/u, total 4 singles @ 325.
1 pullup
1 x 20kg snatch
Today TSC
DL: 225 x 1, 255 x 1, 285 x 1, all double overhand, then 325 x 1 left under for the record, same weight r/u, l/u, and r/u, total 4 singles @ 325.
1 pullup
1 x 20kg snatch
Thursday, April 6, 2017
WM, SW, MP, DL
Today, Thursday:
breathing walk early but then rain got heavier
but yesterday, Wednesday, walked a bit over 3 miles to pick up car in Fair Lawn
GU: bw to hand, a couple on each side
floor stretching, focus on hip flexor with thigh on ground
WM: bw x 1, 12 kg x 3L/R, 16 kg x 3L/R - more stable than before, 20 kg x 2L/R - first time in a while w/ this weight, need to grip right side more tightly.
SW: 24 kg, 10's OTM, lf, form felt pretty good by the end, did a total of 60 reps (6 sets)
rest (and protein bar, and cup of coffee)
MP: all lf, 24 kg x 2, 22 kg x 3, 20 kg x 6, 24 kg x 2 - total 13
DL: 285, conventional
x 1, 1, 1 double over, light touch-n-go
x 1, 1, 1 right under, light touch-n-go
x 1, 1, 1 left under, light touch-n-go
Decided to add the feeling of opening my hips like I would for a squat - wow, what a difference. 9 total reps today and every one of them felt easy.
breathing walk early but then rain got heavier
but yesterday, Wednesday, walked a bit over 3 miles to pick up car in Fair Lawn
GU: bw to hand, a couple on each side
floor stretching, focus on hip flexor with thigh on ground
WM: bw x 1, 12 kg x 3L/R, 16 kg x 3L/R - more stable than before, 20 kg x 2L/R - first time in a while w/ this weight, need to grip right side more tightly.
SW: 24 kg, 10's OTM, lf, form felt pretty good by the end, did a total of 60 reps (6 sets)
rest (and protein bar, and cup of coffee)
MP: all lf, 24 kg x 2, 22 kg x 3, 20 kg x 6, 24 kg x 2 - total 13
DL: 285, conventional
x 1, 1, 1 double over, light touch-n-go
x 1, 1, 1 right under, light touch-n-go
x 1, 1, 1 left under, light touch-n-go
Decided to add the feeling of opening my hips like I would for a squat - wow, what a difference. 9 total reps today and every one of them felt easy.
Wednesday, April 5, 2017
WM, SW
Today, Wednesday - variety day
walk
WM: 16 kg, bw x 1 each side, then attempted 5L/R with a focus I started at the end a couple of days ago, of a better lockout at the top after each rep. Interestingly, this hits the weirdness in my right shoulder on the _next_ rep, and as I was finishing the 3rd rep on the right side, my elbow bent and I decided to terminate the set. I rested a few minutes and did another set of 3R, which went better but feeling again that I'm touching on the right shoulder weirdness.
The discomfort on the right side is much worse with bent press, so I think I have something I can work with here.
On _both_ side, locking out is a problem because my elbows hyperextend. The left does this more than the right, and the left is more wobbly since I can't really lock out. I'm sure I'll figure it out sooner or later, but for now, 16 kg gets wobbly, and we will stay with 16 kg until it's not and then a little after that.
SW: maybe it's because I'm moving forward very well on my deadlifts, but swings just want to be on the way back burner this week.
24 kg: 10's on the :30, lf, total 4 sets. Expected to be able to go longer with this but not at all interested in pushing things so 40 reps today after 30 reps yesterday. Interestingly, breathing numbers have been up, so maybe these go together somehow - focus is on the ends of the spectrum, heavy barbell DLs and Buteyko breathing.
Thought about getups but running short on time, maybe tomorrow.
Plan is DL tomorrow, Thursday, then off Friday, and do Friday's planned 325 lb. lift on Saturday at the TSC.
walk
WM: 16 kg, bw x 1 each side, then attempted 5L/R with a focus I started at the end a couple of days ago, of a better lockout at the top after each rep. Interestingly, this hits the weirdness in my right shoulder on the _next_ rep, and as I was finishing the 3rd rep on the right side, my elbow bent and I decided to terminate the set. I rested a few minutes and did another set of 3R, which went better but feeling again that I'm touching on the right shoulder weirdness.
The discomfort on the right side is much worse with bent press, so I think I have something I can work with here.
On _both_ side, locking out is a problem because my elbows hyperextend. The left does this more than the right, and the left is more wobbly since I can't really lock out. I'm sure I'll figure it out sooner or later, but for now, 16 kg gets wobbly, and we will stay with 16 kg until it's not and then a little after that.
SW: maybe it's because I'm moving forward very well on my deadlifts, but swings just want to be on the way back burner this week.
24 kg: 10's on the :30, lf, total 4 sets. Expected to be able to go longer with this but not at all interested in pushing things so 40 reps today after 30 reps yesterday. Interestingly, breathing numbers have been up, so maybe these go together somehow - focus is on the ends of the spectrum, heavy barbell DLs and Buteyko breathing.
Thought about getups but running short on time, maybe tomorrow.
Plan is DL tomorrow, Thursday, then off Friday, and do Friday's planned 325 lb. lift on Saturday at the TSC.
Tuesday, April 4, 2017
SW, 1-leg DL, 1APU, DL (DDD #12)
Today, Tuesday
short walk
SW: 40 kg x 2h x 10's OTM, only 3 sets, total 30 swings - just not feeling it today, maybe more later
Haven't done pistols in a while, so did one awful, ugly, partial range pistol each side with a 6 kg kettlebell - yup.
1-leg DL, contralateral, with a 24 kg kettlebell, left foot and right arm first.
rest
1-leg DL, 2 bells, lf, 2 x 20 kg, stand up w/o weight between reps. Work on keeping right shoulder down.
rest
1APU: @ 12" x 4L/R, 3L/R, 4L/R - 11 total, keeping hip down more, feeling overall better at these because I started alternating them and MP in consecutive workouts instead of doing both each time.
DL: 285, conventional, all singles, quick drop, stand up, a few breaths, and next rep
x 1, 1, double over
x 1, 1, right under
x 1, 1, left under
Elapsed time: 2:30
short walk
SW: 40 kg x 2h x 10's OTM, only 3 sets, total 30 swings - just not feeling it today, maybe more later
Haven't done pistols in a while, so did one awful, ugly, partial range pistol each side with a 6 kg kettlebell - yup.
1-leg DL, contralateral, with a 24 kg kettlebell, left foot and right arm first.
rest
1-leg DL, 2 bells, lf, 2 x 20 kg, stand up w/o weight between reps. Work on keeping right shoulder down.
rest
1APU: @ 12" x 4L/R, 3L/R, 4L/R - 11 total, keeping hip down more, feeling overall better at these because I started alternating them and MP in consecutive workouts instead of doing both each time.
DL: 285, conventional, all singles, quick drop, stand up, a few breaths, and next rep
x 1, 1, double over
x 1, 1, right under
x 1, 1, left under
Elapsed time: 2:30
WM, MP, DL
Yesterday, Sunday, just a little walking
Today, Monday
longer walk (about 3 miles)
WM: 16 kg x 5L/R - ownership of 5L/R windmills @ 16 kg is starting to happen. Somehow, really pushing into my hip helps me rotate better in my t-spine, or so it feels.
MP: 24 kg x 2L/R, 20 kg x 5L/R, 24 kg x 2L/R, 20 kg x 5L/R
DL: 285, conventional,
x 1, 1 double over, light touch-n-go
x 1, 1 right under, light touch-n-go
Today, Monday
longer walk (about 3 miles)
WM: 16 kg x 5L/R - ownership of 5L/R windmills @ 16 kg is starting to happen. Somehow, really pushing into my hip helps me rotate better in my t-spine, or so it feels.
MP: 24 kg x 2L/R, 20 kg x 5L/R, 24 kg x 2L/R, 20 kg x 5L/R
DL: 285, conventional,
x 1, 1 double over, light touch-n-go
x 1, 1 right under, light touch-n-go
x 1, 1 left under, light touch-n-go
Timed - whole thing over in two minutes flat.
Timed - whole thing over in two minutes flat.
Monday, April 3, 2017
WM, 1APU, DL
Today, Saturday
WM: 16 kg, 5L/R
1APU: @ 12" x 2L/R, 2L/R (excellent feedback from my wife on these sets), 3L/R, 3L/R - focusing on dropping the hip to counteract my tendency to have my butt in the air for these. Don't seem to be very good at firing my glutes to make this happen, but abs are definitely firing. 10 total reps, first time in a long time for that.
DL: DDD, 285, conventional, all singles w/ quick drop, all on about :30 rest
x 1, 1 double over
x 1, 1 right under
x 1, 1 left under
WM: 16 kg, 5L/R
1APU: @ 12" x 2L/R, 2L/R (excellent feedback from my wife on these sets), 3L/R, 3L/R - focusing on dropping the hip to counteract my tendency to have my butt in the air for these. Don't seem to be very good at firing my glutes to make this happen, but abs are definitely firing. 10 total reps, first time in a long time for that.
DL: DDD, 285, conventional, all singles w/ quick drop, all on about :30 rest
x 1, 1 double over
x 1, 1 right under
x 1, 1 left under
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