Yesterday, Sunday, off - just a breathing walk and jog
Today, Monday
walk twice
GU: 10 kg x 2L, 2R, 1L, 1R - I feel like doing multiple reps on each side is a nice way to own a weight before moving up.
Barbell MP: 55 x 8, 8, 8 - finding left lat, able to get it involved on the way up but lose it on the way down.
Barbie weights on both these lifts, but they're both what I need. Need better body position in lockout of barbell MP, feel like lower back is extending too much - not for this weight, but need to fix this now in order to be able to handle heavier weights. Triceps and shoulders pretty fried after getups then these without much rest between.
Monday, June 11, 2018
Saturday, June 9, 2018
GU
Today, Saturday, will play piano for 5 hours, and a bit tired from yesterday, so nothing difficult.
walk
GU: alternating singles, lf, at 8 kg, 10 kg, and 12 kg. Good, at least I did 3 each side, up from the 2 I've been doing most days I do these. NB: still a big fear factor about pain in the downside shoulder and upper back but, so far, so good. No pain, but nonetheless hard to commit fully to that first step.
walk
GU: alternating singles, lf, at 8 kg, 10 kg, and 12 kg. Good, at least I did 3 each side, up from the 2 I've been doing most days I do these. NB: still a big fear factor about pain in the downside shoulder and upper back but, so far, so good. No pain, but nonetheless hard to commit fully to that first step.
Friday, June 8, 2018
GU, BP, DL
Yesterday, Thursday, not much - some bw windmills while on a walk
Today, Friday
GU: 10 kg x 2 each way, lf
long break
Very short on time, so
BP: 140 x 3, 160 x 2 - 2nd rep slow and barely legal, might have lowered a bit along the way
long break
DL
225 x 3 double over, paused tng
225 x 2 double over, paused tng
275 x 2 r/u, paused tng
315 x 2 l/u, paused tng
345 x 2 singles w/ reset at bottom, thought about a 3rd, decided to stand up and reset, but obviously didn't reset enough - left pec cramped as I started off the ground so I abandoned the lift. Had been hoping for 3, but encouraging that the first 2 weren't all that difficult.
http://www.youtube.com/watch?
Today, Friday
GU: 10 kg x 2 each way, lf
long break
Very short on time, so
BP: 140 x 3, 160 x 2 - 2nd rep slow and barely legal, might have lowered a bit along the way
long break
DL
225 x 3 double over, paused tng
225 x 2 double over, paused tng
275 x 2 r/u, paused tng
315 x 2 l/u, paused tng
345 x 2 singles w/ reset at bottom, thought about a 3rd, decided to stand up and reset, but obviously didn't reset enough - left pec cramped as I started off the ground so I abandoned the lift. Had been hoping for 3, but encouraging that the first 2 weren't all that difficult.
http://www.youtube.com/watch?
Wednesday, June 6, 2018
GU, MP, DL
walk
GU: 10 kg x 1L/R - enough, felt fine but want strength for other things. Using abs more/better
walk again
MP a la 033
00:00 - 16 kg x 4L
00:30 - 16 kg x 4R
01:00 - 18 kg x 3L
01:30 - 18 kg x 3R
03:00 - 20 kg x 2L
03:30 - 20kg x 2R
04:00 - 16kg x 4L
04:30 - 16 kg x 4R
06:00 - 18 kg x 3L
06:30 - 18 kg x 3R
07:00 - 20 kg x 2L
07:30 - 20 kg x 2R
09:00 - repeat above but right side first on everything, last set at 16:30
Total = 16 kg x 16 each way (256 kg), 18 kg x 12 each way (216 kg) , 20 kg x 8 each way (160 kg)
632 kg / 36 reps each way = 17.6 average weight, about 63%
Assuming a 28 kg 1RM:
57% x 16 reps, 64% x 12 reps, 71% x 8 reps
Will DL later
GU: 10 kg x 1L/R - enough, felt fine but want strength for other things. Using abs more/better
walk again
MP a la 033
00:00 - 16 kg x 4L
00:30 - 16 kg x 4R
01:00 - 18 kg x 3L
01:30 - 18 kg x 3R
03:00 - 20 kg x 2L
03:30 - 20kg x 2R
04:00 - 16kg x 4L
04:30 - 16 kg x 4R
06:00 - 18 kg x 3L
06:30 - 18 kg x 3R
07:00 - 20 kg x 2L
07:30 - 20 kg x 2R
09:00 - repeat above but right side first on everything, last set at 16:30
Total = 16 kg x 16 each way (256 kg), 18 kg x 12 each way (216 kg) , 20 kg x 8 each way (160 kg)
632 kg / 36 reps each way = 17.6 average weight, about 63%
Assuming a 28 kg 1RM:
57% x 16 reps, 64% x 12 reps, 71% x 8 reps
Will DL later
Tuesday, June 5, 2018
Archer PU
Today, Tuesday:
walk
bw windmills x 3, lf
Archer PU, 2 each way. 2nd set w/ straight legs (l-sit)
http://www.youtube.com/watch?
walk
bw windmills x 3, lf
Archer PU, 2 each way. 2nd set w/ straight legs (l-sit)
http://www.youtube.com/watch?
Monday, June 4, 2018
PU, MP, BP, DL
Monday, today
walk, including bw windmill x 5, lf
PU: gooseneck, because we were talking about it on the forum. Got one, but switched to standard grip after my neck touched the bar - ouch
MP: bar, empty, x 10, 55 lb. x 10. Shoulders good/OK, no pain, no binding, nothing weird, continue to grip hard with pinkies and externally rotate, special focus on long right collar bone and space in that shoulder.
SN: 033, 16 kg SN, lf:
00:00, 2L, explosive up, normal lower
00:30, 2R, explosive up, normal lower
01:00, 3L, explosive up, pull down, left shoulder not happy with negative
01:30, 3R, explosive up, pull down, good - but stopping here
BP:
140 lbs. x 1-2, 1-2, 3 - medium day
break
DL:
245 x 3, competition grip l/u - 2 tng, 1 after a reset at the bottom, didn't feel particular good. Focus on left lat. Not used to DL on Mondays any more, tired from my always-busy Sunday. These felt "fast" but not tight. Tried to setup at the top, but it didn't work well.
245 x 3, double over. Focus on pushing to start, much better - missed that in previous set. Setup at the top again, better this time.
245 x 5 l/u again - solid set, did a reset at the bottom for each, just one breath.
11 total reps today, not much, but it feels like a recovery session. More on Wednesday, heavy on Friday.
walk, including bw windmill x 5, lf
PU: gooseneck, because we were talking about it on the forum. Got one, but switched to standard grip after my neck touched the bar - ouch
MP: bar, empty, x 10, 55 lb. x 10. Shoulders good/OK, no pain, no binding, nothing weird, continue to grip hard with pinkies and externally rotate, special focus on long right collar bone and space in that shoulder.
SN: 033, 16 kg SN, lf:
00:00, 2L, explosive up, normal lower
00:30, 2R, explosive up, normal lower
01:00, 3L, explosive up, pull down, left shoulder not happy with negative
01:30, 3R, explosive up, pull down, good - but stopping here
BP:
140 lbs. x 1-2, 1-2, 3 - medium day
break
DL:
245 x 3, competition grip l/u - 2 tng, 1 after a reset at the bottom, didn't feel particular good. Focus on left lat. Not used to DL on Mondays any more, tired from my always-busy Sunday. These felt "fast" but not tight. Tried to setup at the top, but it didn't work well.
245 x 3, double over. Focus on pushing to start, much better - missed that in previous set. Setup at the top again, better this time.
245 x 5 l/u again - solid set, did a reset at the bottom for each, just one breath.
11 total reps today, not much, but it feels like a recovery session. More on Wednesday, heavy on Friday.
Saturday, June 2, 2018
BP, DL
Yesterday, Friday, off, just played around, did a skin the cat
Today, Saturday, lifting late PM to simulate meet environment
walk
BP: - a go with 80% 1RM and the Rite of Passage
140 lbs. x 1-2-3
rest
140 lbs. x 1-2-3
Today, Saturday, lifting late PM to simulate meet environment
walk
BP: - a go with 80% 1RM and the Rite of Passage
140 lbs. x 1-2-3
rest
140 lbs. x 1-2-3
rest
140 lbs. x 1-2-3 - our first heavy day
BP plan for the week: Tue = 140 lbs. x 1-2 x 3 ladders, Thu = same weight x 3 singles
DL: starting 5:40 PM
225 x 5, double over, paused tng
285 x 3, r/u, paused tng
335 x 4 singles, l/u - reset at bottom for first 3, stood up and took a few breaths but stayed at the bar before the 4th rep. Left side again trailing off the floor, so need to work on that with lighter weights during the coming week.
BP plan for the week: Tue = 140 lbs. x 1-2 x 3 ladders, Thu = same weight x 3 singles
DL: starting 5:40 PM
225 x 5, double over, paused tng
285 x 3, r/u, paused tng
335 x 4 singles, l/u - reset at bottom for first 3, stood up and took a few breaths but stayed at the bar before the 4th rep. Left side again trailing off the floor, so need to work on that with lighter weights during the coming week.
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