Nothing Sunday, lots of driving
Today, Monday
walk about 4 miles.
1A PU @ 10" x 3 alternating singles, all long rests/GTG between sets, less between arms
Rings: FL - play with, hold about 10 second at steep angle
Rings: StC x 1
SQ: Oly shoes, high bar,
135 x 5, exhaled and paused
135 x 4, paused and relaxed at the bottom but not exhaled.
Monday, October 8, 2018
Saturday, October 6, 2018
SQ, BP
Yesterday, Friday
Rings: dips, bottom position and a rep or two up
Rings: StC x fail
Ab cramps
Today, Saturday
SQ: - been a while
bar x 5 in socks, turned out stance
bar x 5 in Oly shoes (stay in these)
135 x 2, paused and exhaled
135 x 3 - no pause or exhale
135 x 3 - feet straighter, thought about pushing knees out, but left knees hurt afterwards
135 x 4 - still straighter feel, focus on feet/arches as well as knees, much better, also paused and exhaled
BP:
115 x 5 - 2-3 sec pause
115 x 3 - pause, exhale but keep arch, inhale, explode
Rings: dips, bottom position and a rep or two up
Rings: StC x fail
Ab cramps
Today, Saturday
SQ: - been a while
bar x 5 in socks, turned out stance
bar x 5 in Oly shoes (stay in these)
135 x 2, paused and exhaled
135 x 3 - no pause or exhale
135 x 3 - feet straighter, thought about pushing knees out, but left knees hurt afterwards
135 x 4 - still straighter feel, focus on feet/arches as well as knees, much better, also paused and exhaled
BP:
115 x 5 - 2-3 sec pause
115 x 3 - pause, exhale but keep arch, inhale, explode
Thursday, October 4, 2018
Rings, DL
In Italy on Monday
PU: hang for 2 min total on bar, PU at start and every :15, total 8 PU
and a few other things
Day after getting back, today, Thursday
Rings: play w/ dips, starting at bottom, seems very good. Just a couple
DL: Heavy Day week4
245 x 1, 1, 1 double over
285 x 1, 1, 1 double over - better at keeping the bar close
305 x 1, 1 r/u - start to helicopter, losing it to the front on the right side, which is underhand
325, all l/u:
x 2 - second rep a struggle, should wait a little longer between reps,
x 2 - second rep again a struggle, even though I waited a little longer
x 2 - first rep a struggle, rest about 3:00, second rep pretty much a death march but I _got_ it. Much to learn, but completed a tough day after a lot of time off, sitting for 12 hours, plane rides, etc - feeling pretty good overall. Built some toughness, or at least demonstrated some, today.
PU: hang for 2 min total on bar, PU at start and every :15, total 8 PU
and a few other things
Day after getting back, today, Thursday
Rings: play w/ dips, starting at bottom, seems very good. Just a couple
DL: Heavy Day week4
245 x 1, 1, 1 double over
285 x 1, 1, 1 double over - better at keeping the bar close
305 x 1, 1 r/u - start to helicopter, losing it to the front on the right side, which is underhand
325, all l/u:
x 2 - second rep a struggle, should wait a little longer between reps,
x 2 - second rep again a struggle, even though I waited a little longer
x 2 - first rep a struggle, rest about 3:00, second rep pretty much a death march but I _got_ it. Much to learn, but completed a tough day after a lot of time off, sitting for 12 hours, plane rides, etc - feeling pretty good overall. Built some toughness, or at least demonstrated some, today.
Thursday, September 27, 2018
Rings, DL
Today is Thursday
Yesterday, 5 singles each side of 1A PU @ 12"
Today, 1 single each side of 1A PU @ 10"
Rings: dips x 1, 3
Rings: StC x 1
Rings: L-Sit Archer, rf extended first, 2 each way, pointed toes - good
DL: volume Day #4 - 77.5% of 340 is 263.5 so 265
245 x 2 double over, paused tng
265 x 4 x 4 as r/u, r/u, l/u, l/u - silent tng, on the 2:15 so done in 7:15.
Yesterday, 5 singles each side of 1A PU @ 12"
Today, 1 single each side of 1A PU @ 10"
Rings: dips x 1, 3
Rings: StC x 1
Rings: L-Sit Archer, rf extended first, 2 each way, pointed toes - good
DL: volume Day #4 - 77.5% of 340 is 263.5 so 265
245 x 2 double over, paused tng
265 x 4 x 4 as r/u, r/u, l/u, l/u - silent tng, on the 2:15 so done in 7:15.
Monday, September 24, 2018
DL
Today, Monday, after no lifting for a week
Belated Heavy day from last week. Will pull twice this week but backwards, and we'll have another one-pull week to get back on track
NB: Worked super hard Tuesday and Wednesday, woke up sick on Thursday but taught all day, was sick and mostly in bed all day Friday and most of Saturday, got better by still couldn't speak normally by Sunday, and now today is Monday
1APU @ 10" x 1, 1 lf
SQ: HBBS, 135 lbs. super deep and paused, allstars
BP: 135 x 5, 155 x 4, a recent PR reps at this weight, and bodyweight this AM was 149.2 lbs.
DL: Surovetsky Heavy #3
245 x 3 paused tng - warmup
285 x 3 r/u w/ reset at bottom
305 x 2 l/u w/ reset at bottom
325 x fail - planned 3 singles, but just not able to muster the oomph today, and that's what it is.
Well, turns out I misloaded the bar to 345, not 325, so not exactly a fail at 325. Onward and upward
Belated Heavy day from last week. Will pull twice this week but backwards, and we'll have another one-pull week to get back on track
NB: Worked super hard Tuesday and Wednesday, woke up sick on Thursday but taught all day, was sick and mostly in bed all day Friday and most of Saturday, got better by still couldn't speak normally by Sunday, and now today is Monday
1APU @ 10" x 1, 1 lf
SQ: HBBS, 135 lbs. super deep and paused, allstars
BP: 135 x 5, 155 x 4, a recent PR reps at this weight, and bodyweight this AM was 149.2 lbs.
DL: Surovetsky Heavy #3
245 x 3 paused tng - warmup
285 x 3 r/u w/ reset at bottom
305 x 2 l/u w/ reset at bottom
325 x fail - planned 3 singles, but just not able to muster the oomph today, and that's what it is.
Well, turns out I misloaded the bar to 345, not 325, so not exactly a fail at 325. Onward and upward
Monday, September 17, 2018
DL
Yesterday, Sunday, very busy and no lifting
Today, Monday, start at 5:15 pm
MP: w/ KB, 18 kg x 7 l/r - slow and controlled, felt good
SQ: HBBS 135 lbs x 5, deep, paused, exhaled was the intention, but first rep or two didn't go that deep. Didn't wear any shoes, might have something to do with it. Last time, wore Allstars, need to try again in Oly shoes.
BP: 155 x 4
DL: 255 x 5 x 5 again, volume day, same weight as last time but this time it's exactly 75%. Finished a little sooner, about every 2:15 for a new set today.
Today, Monday, start at 5:15 pm
MP: w/ KB, 18 kg x 7 l/r - slow and controlled, felt good
SQ: HBBS 135 lbs x 5, deep, paused, exhaled was the intention, but first rep or two didn't go that deep. Didn't wear any shoes, might have something to do with it. Last time, wore Allstars, need to try again in Oly shoes.
BP: 155 x 4
DL: 255 x 5 x 5 again, volume day, same weight as last time but this time it's exactly 75%. Finished a little sooner, about every 2:15 for a new set today.
Saturday, September 15, 2018
Light SQ and BP, DL
Very busy, short walk, didn't start lifting until 6:15 pm
OHP: empty bar x 5
SQ: HBBQ, 135 lbs., x 3 deep, paused, exhaled
BP: 135 x 3, 155 x 3, 170 x 2 - good!
DL: Surovetsky Heavy Day #2
255 x 1 over
275 x 3 w/ standup reset as over, over, r/u
295 x 2 w/ standup rest r/u
305 x 2 reps x 3 sets, standup reset between reps, walk away for 2-3 min between sets, r/u for first set, l/u for remaining 2 sets
TBDL: 295 x 2, light touch-and-go, that's all I've got.
OHP: empty bar x 5
SQ: HBBQ, 135 lbs., x 3 deep, paused, exhaled
BP: 135 x 3, 155 x 3, 170 x 2 - good!
DL: Surovetsky Heavy Day #2
255 x 1 over
275 x 3 w/ standup reset as over, over, r/u
295 x 2 w/ standup rest r/u
305 x 2 reps x 3 sets, standup reset between reps, walk away for 2-3 min between sets, r/u for first set, l/u for remaining 2 sets
TBDL: 295 x 2, light touch-and-go, that's all I've got.
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