Meet Postponed - Time for Adjusting the Plan

Mon - walk, stretch

Tue - walk, stretch

Wed - Mini Meet - per Marty and since actual meet got postponed by 2 weeks

Earlier BP warmup: DB BP: 20's x 8, 30's x 5

Also a few swings and some Primal Move stuff while assisting my wife and two friends with their practice.

Then:  Circuit training speed on this due to lack of time - start to finish in less than 30 min

FSQ: bar x 3

SQ: bar x 3, 95 x 3, 135 x 3, 165 x 1, 185 x 1


BP: bar x 2, 135 x 4, 165 x 1 - oops, was supposed to be 160, oh well


DL: 225 x 3 overhand, 285 x 1 left under

The plan is mini-meet today, Sunday, next Wed, next Sun, each SQ and BP + 10 lbs., each DL + 15 lbs., all just working up to a single for the day.

Finisher: 24 kg mil press, 3 left, 3 right, superset w/ 24 kg PU, bell on left (weaker) foot, also 3

And that's all she wrote, so

Edit - a bit later, HLR x 2, 2

Onward and Upward

Mini-Meet

Saturday - walked, stretched

Sunday:

SQ:  video of 1rst and 2nd attempts

http://youtu.be/q8SMiTEQ8-Y

bar x 5

95 x 5

135 x 5

165 x 1

195 x 1 - planned first attempt

205 x 1 - planned second attempt, same as third attempt in July, 215 will be third

BP:

bar x 5

95 x 5

135 x 5

165 x 1 - planned first attempt

175 x 1 - planned second attempt, same as max in July which was 2nd.

DL:

225 x 5 overhand

275 x 1 right under

305 x 1 - left under, planned meet first attempt

320 x 1 - left under, planned meet second attempt, 335 will be third

-S-

Variety - Windmills

Thursday:   Felt pretty lousy after yesterday's squatting -

12 kg windmills x 3 each side

Walked.

Friday

Stretched

Pullup w/ 2 fingers on each hand and a 24 kg on my foot - did just one rep, unpleasant for those 4 fingers.

24: mil press once left, once right, put bell on foot and one pullup

HLR x 2, 2 - tried to keep elbows locked better on second set

Will now walk to run errands yet again.

Onward and Upward

Variety Day, Last SQ Day Before Meet

Tuesday - variety day, walked to run some errands, did some nice stretching

Wednesday - was going to be SQ/BP day but I found having spotters for my BP really helped my confidence last weekend so I'm going to SQ only today, and will get more BP in at my mini-meet on Sunday.

warmup - short walk, general stretching, OHS w/ stick, OHS w/ empty bar

FSQ: bar x 1, 95 x 2 - deep, paused and exhaled.  I find myself really missing front squats.

Note to self - the bar weight is on my left hand more than it should be.  Right side is fine.  Tried focusing on driving left elbow forward today but need to remain mindful of this problem.

SQ:

95 x 3 - deep, paused and exhaled

135 x 5 - deep (probably 2-3" below parallel) but no pause or exhale

155 x 1 - start recording, good

175 x 1 - good

195 x 1 - good

215 x fail - possibly too low, also possibly too many ramp-up lifts.  155 x 1 was pretty pointless, probably could have gone 165, 190, 215, don't know if that would have helped.  Also probably sank warmups too deep, seem to have lost a bit of my feeling for proper depth.  Damn - not happy.

Onward and Upward, I hope.

Monday - Another Easy Day

Bodyweight hip circles, neck rotations, windmills,

20 kg b/u c&p x 1 each side

Did some splits yesterday afternoon so let's do some windmills:

20 kg windmill x 1 each side - been a while since I did weighted windmills, and this felt awful

12 kg windmill x 3 each side - OK, a more appropriate effort, still not great but did get palm on the ground on both sides.  Amazing what these fire and what they stretch.

Later, walk for some errands and some more easy stretching.

Onward and Upward - tomorrow or Wednesday, I think it will be SQ/BP day

Sunday - SQ, BP, DL

Didn't get to lift until 4 PM.

Warmup was walking and stretching

SQ: 135 x 1, 2, 1  - not a squat day, just did a few warmups, paused, rock bottom, just stretching out.

BP: 20 lb. db's x 8, 135 x 5, 160 x 1, 170 x 1, 180 x 1 - best BP single in 7 years, we'll take that sort of lift any day.  Not much of a BP by most standards but, like I said, we'll take it.  My all-time meet best is 190 and that was 7 years ago, maybe more like 10 years ago.

DL: Tried Sumo - right under, 225 x 1, left under, 225 x 1 - both narrow sumo stance, felt pretty strange, 2nd rep bothered my right knee somewhat

DL: conventional, 225 x 3 overhand - piece of cake

DL: 275 x 1, 290 x 1, 305 x 1 - slow but steady on all

48: 2-handed swing, 20 in :30

Onward and Upward

Kettlebell See-Saw Press

Today I had 60 seconds to lift - really, that was it - behind schedule, had hours of driving ahead of me and my wife already impatient with me.  What to do?

2 x 24 kg bells - clean, see-saw press.  Totaled 10 reps (5 reps each side).  A perfect short workout that provides a lot of things, including some loaded mobility work as you shift under the load.

Tip: Keep your glutes tight during any two-bell overhead work, including this one.  You want to move under the weights a little but you don't want the motion to come from your lumbar spine, and clenching your butt will help make sure that what's supposed to move moves and what's not supposed to move stays put.

Stretched as I could at breaks during all the driving today.

Tomorrow, it'll either be a Bench/DL workout or a mini-meet or somewhere in between.

Onward and Upward.