DL

Lifted Monday, Tuesday, Wednesday, took yesterday off

Today, Friday

DL: 

225 x 3 double over, paused tng

285 x 9 l/u paused tng

https://youtu.be/viwVNM3nUro

long break - phone call

285 x 4 r/u paused tng

GS, SW, GU, 1APU, MP, PU, DL

Today, Wednesday

breathing walk w/ run at end

break

GS: 24 kg x 5

SW: 20 kg x 10's, lf, extra set left so 110 total, on about the :55

GU: 10 kg, lf x 1 each way full, x 1-2 each way to elbow, x 1 each way full.

short break

1APU: Mon did 10" x 1, today 12" x 2R, 2L

MP: 20 kg x lf, x 1, 2, superset archer PU, lf, x 2 each way

this is already a lot of not-DL lifting, so we'll stop there.  DL is the one and only priority

DL:

225 x 5 double over, paused tng

265 x 5 l/u, paused tng

315 x 3 l/u, paused tng - 3 reps at this weight, paused tng, is a PR for sure

Thought about a second set @315 but decided that the next step after a peak is always down, so stop here for today, and we'll see what we feel like tomorrow, maybe try 275 x 10.

GU, DL

Today, Tuesday:

walk

GU: 2 each way to the hand w/ 10 kg.  Was going to do bw-only, but there was a 10 kg bell, and it seemed to me to be OK to try it, and it was just fine.  I was in the low-ceiling part of the basement where I can't do full getups, anyway, so just to the hand, but spent time at both the elbow and the hand positions, working on t-spine opening, shoulder packing, moving my head and neck around, etc.

walk again

DL:

225 x 3 double over, paused tng

265 x 10 l/u, paused tng, certainly a PR rep count @ this weight

265 x 5 r/u, paused tng

Interestingly, yesterday was 18 lifts and averaged 265, which is 75% of 353.  Today, even though I did this by feel, the same thing.  Rep ranges were probably out of bounds for some things but that's OK, IMO.

GU, 1APU, MP, Rings, DL, Standing Wheel

Was off on Friday and Saturday, visiting and travelling with family.

Yesterday, Sunday, was a big day,
 and I took two naps in the afternoon.

Today, Monday

Breathing walk w/ run at end

walk

GU: 8 kg x 3 each way, left-up/right-down first.  Getting better, could have done another but didn't - moderation is the key here.

break, walk

PM:

1APU: @ 10", 1R + 1L - not bad

MP: 20 kg, rf x 3R, 3L + Archer PU x 3 each way, also rf - last rep, really didn't hold myself up w/ ring held in on right side.

rest

MP: 18 kg, lf, x 8L, 8R

rest

Rings: StC + FL x 1

Enough pressing for today, enough pullup and pushup and ring things for today, too.

DL: - new Rogue, 20 kg, stainless steel bar

225 x 7 double over, paused tng

265 x 5 l/u, paused tng

315 x 2 l/u, x 2 r/u, x2 l/u, all paused tng

WHEEL: standing, 4th step x 2, rest, 4th step but out, relax, come back x 1

GS, SW, GU, MP, PU, DL

Today, Thursday, a relatively early start

GS: 24 kg x 2, 20 kg x 3 - all w/ long pauses at the bottom, all trying to figure out how to grip, comparing left and right hands

SW: 20 kg, lf, x 10's on the :60.  11 sets total to get in an extra set w/ left hand.  There seems to be a necessary, albeit very slight, shift of the hips away from the bearing arm side.  I sometimes resist pushing into my right hip, but doing that makes my left side swings much better.  A work in progress, not sure of all my observation's validity, but the final set of swing on the left side, with a start by making sure I was "into" my right hip, felt altogether more solid and on another level in terms of connectedness and power.

GU: 8 kg, lf, alternating singles, 2 each side - excellent.  Already getting tired and won't do more today, but very happy with this.

Plan for about an hour from now:

MP/PU, DL

MP:

16 kg, lf, x 1, 1, 2, 2
rest briefly
18 kg, lf, x 1, 1, 2, 2

rest a little longer

20 kg, lf, x 1, 1, 3, 3 - first triple w/ 20 kg, nice.  Total 10 presses each side today, light day but immediately after medium day yesterday.  Was 28 presses on Monday and 18 yesterday

PU: on bar, bw + 20 kg on left foot, rest,repeat right foot.  Paused a few seconds at top, Adam's apple touching bar at bottom - higher would have been nice.  Slow negative.

DL:

225 x 6 double over, paused tng
255 x 5 r/u, paused tng - right shoulder felt misaligned afterwards
305 x 3 r/u, paused tng - repeat same grip, right shoulder fine this time
305 x 3 l/u, paused tng - good

GS, MP, PU, DL

Today, Wednesday, feeling a bit tired, haven't been sleeping great, bw 151.6 this morning, which is OK but not great, either.

GS: 24 kg x 7

MP:

18 kg x rf x 4
rest
18 kg x lf, x 3, 4 (w/o putting bell down, as all ladders have been of late)
rest
18 kg x rf x 5, superset archer PU x rf x 3 each way

Did a total of 28 presses on Monday, total of 18 today, we'll call this medium day.  Monday included 6 reps @ 20 kg and 7 reps @ 16 kg (and 15 @ 18 kg), so the average was very close to 18 kg.  Today, all 18 kg.  We'll see how we feel about pressing again tomorrow since we're away Friday and Saturday - perhaps we're home in enough time on Saturday for me to lift - we'll see.

3 archer PU each way was good.

Handling of my right shoulder is improved today - think the walk this AM while focusing on keep it in the right place but very relaxed - I think that helped.

DL:
225 x 5 double over, paused tng
255 x 5 l/u, paused tng
305 x 3 l/u, paused tng
305 x 3 r/u, paused tng

Variety

Bit of an odd week, so taking today, Tuesday, as I usually would do Wednesday - variety

walk

Cossack sequence

headstand leg raises, a few

Ring dips and playing with ring strict muscle up with various cheats, standing on boxes, trying to figure it out.