Saturday - walked w/ 200 lbs., didn't go terribly far, was too much for me for this day. Zercher walked 155 back.
Sunday - drive to Philly, rehearse, stay overnight
Monday - went to a funeral, drove home, taught, was very tired.
Tuesday, today
AM, stretch and qigong including 2 crane pistols
PM, 2" bar straddle DL, always left in front first, and trying thumbs around instead of false grip today, very short rest between sides
135 x 1, 1
225 x 1, 1
225 x 3, 3 - touch and go, felt pretty solid, especially second side
255 x 2, 2 - had to reset first set because grip was unbalanced, but second (right front) side was touch and go
280 x 0, 1 - failed left front, again front didn't come up completely, probably could have fought it out but decided to fight out the other, stronger side - got the other side, although it was slow.
Onward and Upward
Tuesday, September 30, 2014
Friday, September 26, 2014
ROP-like C&P + PU Ladders w/ 20 kg
Thursday - in Philly performing after driving down last night, then drive home. Just some stretching early AM
NB: It is _very_ important not to enter into a state of over-training of over-living by lifting too much when my life is this busy at this time every year. I feel good, pretty well recovered, and that's important to the big picture.
Today, Friday
Walk 2 mi
Stretch, qigong on the front porch including 1 crane pistol each way. Body stiff, tight at the start, but this all helped a lot.
20 kg ROP-like C&P, used 16 kg on foot for PU
C&P x 1L/R, PU x 1 on L foot
C&P x 2 L/R, PU x 2 R
C&P x 3 L/R, PU x 3 L
NB: The press isn't difficult at 20 kg, but achieving any volume is, regardless of weight, because I haven't been pressing much laterly. 20 kg is the right spot for me for now, if and until I get to some volume on a weekly basis.
C&P x 1L/R, PU x 1 R
C&P x 2 L/R, PU x 2 L
C&P x 3 L/R, PU x 1 R - was supposed to be 3 but I was so focused on form that I plain forgot - duh! It's OK, I'm a little tired, anyway.
24 kg: 1h swing, lf, 10L + 10R on no break - felt explosive. Not sure if lat stayed tight enough at top, though, but had lots of float.
NB: It is _very_ important not to enter into a state of over-training of over-living by lifting too much when my life is this busy at this time every year. I feel good, pretty well recovered, and that's important to the big picture.
Today, Friday
Walk 2 mi
Stretch, qigong on the front porch including 1 crane pistol each way. Body stiff, tight at the start, but this all helped a lot.
20 kg ROP-like C&P, used 16 kg on foot for PU
C&P x 1L/R, PU x 1 on L foot
C&P x 2 L/R, PU x 2 R
C&P x 3 L/R, PU x 3 L
NB: The press isn't difficult at 20 kg, but achieving any volume is, regardless of weight, because I haven't been pressing much laterly. 20 kg is the right spot for me for now, if and until I get to some volume on a weekly basis.
C&P x 1L/R, PU x 1 R
C&P x 2 L/R, PU x 2 L
C&P x 3 L/R, PU x 1 R - was supposed to be 3 but I was so focused on form that I plain forgot - duh! It's OK, I'm a little tired, anyway.
24 kg: 1h swing, lf, 10L + 10R on no break - felt explosive. Not sure if lat stayed tight enough at top, though, but had lots of float.
Wednesday, September 24, 2014
Walk, Stretch, Qigong, Press, Swing
Today, Wed
walk 2 mi, stretch
qigong on the front porch inc. 2 alternating singles crane pistol
20 kg mil press, lf, 1, 3
24 kg swing, 10L, 10R, no break
walk 2 mi, stretch
qigong on the front porch inc. 2 alternating singles crane pistol
20 kg mil press, lf, 1, 3
24 kg swing, 10L, 10R, no break
Tuesday, September 23, 2014
Steinborn, Inman, 2" bar straddle DL
Saturday, walk 4 mi - warm and muggy. Stretch
Sunday - drive 2-1/2 hours each way to a 3-hour rehearsal
Monday - qigong and stretching on the front porch, walk 2 mi.
Tuesday, today:
Steinborn: 135 up and down right, 135 up and down left but lost it putting it down. Might be that up left and down right is what works best for me.
Steinborn 175 up left, walk, bounce off
Fulton Straddle DL
touch and go, 225 x 3 left in front, short rest, 225 x 3 right in front, 285 x 1 left front, x 1 right front - both slow, right front got stuck, but both finished successfully.
Nice workout today.
Sunday - drive 2-1/2 hours each way to a 3-hour rehearsal
Monday - qigong and stretching on the front porch, walk 2 mi.
Tuesday, today:
Steinborn: 135 up and down right, 135 up and down left but lost it putting it down. Might be that up left and down right is what works best for me.
Steinborn 175 up left, walk, bounce off
Fulton Straddle DL
touch and go, 225 x 3 left in front, short rest, 225 x 3 right in front, 285 x 1 left front, x 1 right front - both slow, right front got stuck, but both finished successfully.
Nice workout today.
Friday, September 19, 2014
Steinborn Lift, Inman Walk, 2" bar Straddle Deadlift
Wednesday, yesterday, nothing - too busy
Today, Thursday, a bit of stretching to warm up
Steinborn - 135 lbs., up on left, SQ x 3, down on right
Steinborn - same but switch sides for up and down
Inman Mile - Steinborn 155 lbs. up on left, walk 200 yards (driveway twice), bounce off.
Inman Mile - Steinborn 155 lbs. up on right, walk 150 yards (driveway, a bit in street, more in driveway), bounce off.
Today, Thursday, a bit of stretching to warm up
Steinborn - 135 lbs., up on left, SQ x 3, down on right
Steinborn - same but switch sides for up and down
Inman Mile - Steinborn 155 lbs. up on left, walk 200 yards (driveway twice), bounce off.
Inman Mile - Steinborn 155 lbs. up on right, walk 150 yards (driveway, a bit in street, more in driveway), bounce off.
2" bar Straddle DL:
135 x rf, lf,
225 x lf, rf - better,
270 x same - using thumbless grip, it feels stronger
Tuesday, September 16, 2014
New Hip Belt Today - Hand and Thigh Lift, Hip Lift
Stretch, just not in the mood to do qigong today
Hand and Thigh Lift - trying for more upright start
190 x 1, 1, 1
270 x 1
360 x 1
450 x 1, 1
540 x 1, 1
Hip Lift with new belt - so far, so good.
540 x 1
680 x 1, 1
820 x 1 (added a pair of 35s each side
940 x 1 (a 35 and a 25 on each side)
Hand and Thigh Lift - trying for more upright start
190 x 1, 1, 1
270 x 1
360 x 1
450 x 1, 1
540 x 1, 1
Hip Lift with new belt - so far, so good.
540 x 1
680 x 1, 1
820 x 1 (added a pair of 35s each side
940 x 1 (a 35 and a 25 on each side)
Monday, September 15, 2014
A little to stay in the groove.
walk 1 mi
qigong on the front porch including 2 alternating single crane pistols
135 lbs. - Steinborn from left side, SQ x 5, place in rack at finish
Interesting - I got my back to parallel to the ground, which made it easier to get the weight onto my shoulder but harder to stand up. Good it was only 135.
Very tired from a weekend of rehearsing in Philly and all the driving, so that will do it for today - 3 hour rehearsal tonight, too.
qigong on the front porch including 2 alternating single crane pistols
135 lbs. - Steinborn from left side, SQ x 5, place in rack at finish
Interesting - I got my back to parallel to the ground, which made it easier to get the weight onto my shoulder but harder to stand up. Good it was only 135.
Very tired from a weekend of rehearsing in Philly and all the driving, so that will do it for today - 3 hour rehearsal tonight, too.
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