Saturday, June 28: Meet in 100% Raw Powerlifting Federation:
SQ: 80 kg (176 lbs.), 87.5 kg (193 lbs.), 92.5 kg (204 lbs.)
BP: 60 kg (132 lbs.), 75 kg (165 lbs.) - no third
DL: 140 kg (308 lbs.), 162.5 kg (157.5 lbs.)
Sunday, walked 5 miles
Today, Monday:
20 kg:
L/R x (1 c&p, 1 windmill)
L/R x (2 c&p, 2 windmill starting at top of second press)
20 kg:
Swings: 10T, 10L, 10R, 10L, 10R on the minute = 50 total
Onward and Upwards
Monday, June 30, 2014
Monday, June 23, 2014
A little Deadlifting 5 days out from my meet.
I had a very busy week last week and decided, after Tuesday, not to lift.
I've been walking, stretching, and recovering from my week.
Today, stretched, walked 3 miles, then
24: 1 mil press + 2 windmills x left, right
Zercher DL: 135 x 1 - a little out of practice but basically OK
DEADLIFT:
Hack: 225 x 1
Conventional: 225 x 1, 1, 1 - last with controlled lowering - 285 x 1 normal lowering, 310 x 1 w/ controlled lowering. All these were double overhand - grip seems not to be an issue these days.
I think that's going to be all the DLing I do between now and Saturday
I've been walking, stretching, and recovering from my week.
Today, stretched, walked 3 miles, then
24: 1 mil press + 2 windmills x left, right
Zercher DL: 135 x 1 - a little out of practice but basically OK
DEADLIFT:
Hack: 225 x 1
Conventional: 225 x 1, 1, 1 - last with controlled lowering - 285 x 1 normal lowering, 310 x 1 w/ controlled lowering. All these were double overhand - grip seems not to be an issue these days.
I think that's going to be all the DLing I do between now and Saturday
Tuesday, June 17, 2014
3rd from last DL workout before next meet: 295 x 12 singles.
Warmup - walk 2 mi
Cossack sequence
Halos w/ 16 kg
Goblet squat and curls w/ 16 kg
FSQ 135 x 1
SQ: 135 x 1, 185 x 1
BP:115 x 5, 165 x 1 - near limit, was slow, 150 x 2 - G-d I'm awful at these, and G-d they make my lower back hurt.
DEADLIFT
225 x 1, 1 overhand
295 x 10 single starting l/u (favored grip - _tough_ today, still kept pace of about 1 rep per minute, not completely sure I did rep #5 but I did at least 9 reps and probably did 10. Just plain tired, tried to keep calling on my good form cues - belly of air, stance not too wide, crush the bar, take the slack out of the bar, pull back towards my shins as I go up.
16: about 10 hand-to-hand swings, just to loosen up
Onward and Upward
Cossack sequence
Halos w/ 16 kg
Goblet squat and curls w/ 16 kg
FSQ 135 x 1
SQ: 135 x 1, 185 x 1
BP:115 x 5, 165 x 1 - near limit, was slow, 150 x 2 - G-d I'm awful at these, and G-d they make my lower back hurt.
DEADLIFT
225 x 1, 1 overhand
295 x 10 single starting l/u (favored grip - _tough_ today, still kept pace of about 1 rep per minute, not completely sure I did rep #5 but I did at least 9 reps and probably did 10. Just plain tired, tried to keep calling on my good form cues - belly of air, stance not too wide, crush the bar, take the slack out of the bar, pull back towards my shins as I go up.
16: about 10 hand-to-hand swings, just to loosen up
Onward and Upward
Monday, June 16, 2014
No DL - Hip Lift 805 lbs., Swing, Curl, and Goglet Squat 40 kg
Walk about 1 mi.
Stretch a little - cossack sequence
Hip Lift.
Now calling the bar 100 lbs. will have to weigh it again in its new configuration.
235 x 1, 505 x 1, 805 x 1, 1 - just got it off the ground the first time, choked up the chain a bit, second time got much higher and felt great, felt like I had room to move.
No more today - haven't done these in a while but they are _great_.
40: 2-hand swings x 10, 10
40: curl, goblet squat by horns, another goblet squat, lower, drop
Onward and Upward
Stretch a little - cossack sequence
Hip Lift.
Now calling the bar 100 lbs. will have to weigh it again in its new configuration.
235 x 1, 505 x 1, 805 x 1, 1 - just got it off the ground the first time, choked up the chain a bit, second time got much higher and felt great, felt like I had room to move.
No more today - haven't done these in a while but they are _great_.
40: 2-hand swings x 10, 10
40: curl, goblet squat by horns, another goblet squat, lower, drop
Onward and Upward
Sunday, June 15, 2014
DL 275 x 12 singles
A little stretching.
Walk 5 miles.
Zercher DL: singles at 135, 165, 175 - still pretty easy
SQ: singles at 135, 155, 175
BP: singles at 135, 155
DEADLIFT:
225 x 1 overhand
275 x 12 singles starting r/u - tired from the walk and the other lifting, but felt like I was able to summon sufficient tightness to do this.
40 kg: 2-hand swing x 10 - not my best, of course, but better than nothing
Onward and Upward
Walk 5 miles.
Zercher DL: singles at 135, 165, 175 - still pretty easy
SQ: singles at 135, 155, 175
BP: singles at 135, 155
DEADLIFT:
225 x 1 overhand
275 x 12 singles starting r/u - tired from the walk and the other lifting, but felt like I was able to summon sufficient tightness to do this.
40 kg: 2-hand swing x 10 - not my best, of course, but better than nothing
Onward and Upward
Saturday, June 14, 2014
Week 7 Only as Pre-Meet Prep
Walk 3 miles
Stretch a little, including some qigong and a pistol each side - pistols were awful and weak but they had a long pause at the bottom, exhale, repressurize and come up.
SQ: showed my wife a front squat, a low-bar, wide stance back squat, and a high bar, narrow stance back squat, and she thought the low-bar, wide-stance looked the best. Interesting that I find that one the least comfortable, but I will try to do this, just for one or two light attempts, at the meet on June 28.
BP: 125 x 3, 145 x 3, 1 - ugh, I'm awful at these, but we were experimenting with blocks under my feet and I definitely like it, have to get something a little sturdier than the 2 x 4 pieces I used today.
40 kg: 10 x 2-hand swing, pretty solid, actually.
DEADLIFT:
225 x 1 overhand
Per the plan, do the final week of the 7-week DL Singles Cycle based on the new 1RM
260 x 15 singles, starting left under, right over and alternating reps. Went very well, feel great afterwards.
Onward and Upward
Stretch a little, including some qigong and a pistol each side - pistols were awful and weak but they had a long pause at the bottom, exhale, repressurize and come up.
SQ: showed my wife a front squat, a low-bar, wide stance back squat, and a high bar, narrow stance back squat, and she thought the low-bar, wide-stance looked the best. Interesting that I find that one the least comfortable, but I will try to do this, just for one or two light attempts, at the meet on June 28.
BP: 125 x 3, 145 x 3, 1 - ugh, I'm awful at these, but we were experimenting with blocks under my feet and I definitely like it, have to get something a little sturdier than the 2 x 4 pieces I used today.
40 kg: 10 x 2-hand swing, pretty solid, actually.
DEADLIFT:
225 x 1 overhand
Per the plan, do the final week of the 7-week DL Singles Cycle based on the new 1RM
260 x 15 singles, starting left under, right over and alternating reps. Went very well, feel great afterwards.
Onward and Upward
Friday, June 13, 2014
Day Off
Well, I was tired and sore and hungry today, so nothing but some stretching and a nice walk - boy, does walking ever cure what ails me.
Will try to lift tomorrow, maybe get halfway to the first workout of the last week of the 7-week DL singles cycle I just completed, and then I"m hoping to do those 5 workouts next week.
Will try to lift tomorrow, maybe get halfway to the first workout of the last week of the 7-week DL singles cycle I just completed, and then I"m hoping to do those 5 workouts next week.
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