Saturday, woke up tired and sore, mostly due to having done my first pullups in a while, I think. Also did lots of organ practice with lots of pedal work, which tends to also make my back tired
Today, Saturday
Vertical bar: + 15 kg, rf, 10-second hold each side
Rings: StC + FL x 1
PU: bw only x 2, good height, longish pause at top
Sunday, December 31, 2017
Saturday, December 30, 2017
Zercher and Hack DL, PU
Today, Friday:
No rings today
2" vertical bar DL w/ 15 kg (33 lb) plate, a couple each way, hold for perhaps 5-10 seconds each
Zercher DL: 145 x 1 - a little slow, x 2 - tried for speed and got super solid reps, x 3 - ab cramp, right front as I sat down afterwards, but all reps super solid again
Hack DL: 275 x 1, 1, 1, 2 paused tng
PU: bw + 12 kg R + 10 kg L x 1, switch weight/feet x 1 - haven't done any PU in a while, this felt a little foreign but basically good. Felt best on shoulder to let it stretch out at the bottom before starting up.
No rings today
2" vertical bar DL w/ 15 kg (33 lb) plate, a couple each way, hold for perhaps 5-10 seconds each
Zercher DL: 145 x 1 - a little slow, x 2 - tried for speed and got super solid reps, x 3 - ab cramp, right front as I sat down afterwards, but all reps super solid again
Hack DL: 275 x 1, 1, 1, 2 paused tng
PU: bw + 12 kg R + 10 kg L x 1, switch weight/feet x 1 - haven't done any PU in a while, this felt a little foreign but basically good. Felt best on shoulder to let it stretch out at the bottom before starting up.
Thursday, December 28, 2017
1APU, Rings, BP, DL variations
Today, Thursday
1APU @ 12" x 3R/L - improving!
Rings: StC + FL x 1
BP:
135 x 5 @ 4" blocks
135 x 5 @ 2" blocks - on my 19" bench, 2" blocks are better
135 x 6, 6, 6 @ 2" blocks
So, next time, we could go for sets of 6-8 reps, or we could go up in weight. Given that I'm such a weak bench presser, and given that 200 lbs is so far away, anyway, some of these are worth considering: I need 165 x 8 or 175 x 6 185 x 4 or 195 x 2-3 to get to > 200 x 1
I'm thinking that going after 165 x 8 and then the other numbers may actually be a good progression for me and, if so, then it'll be time to aim for 135 x 6-7 next time.
DL:
Straddle, 2" bar:
rf x 3, lf x 2, 2 - not enough rest after first set, grip was tired
discuss bar position and rotation w/ my wife, who was watching. Need to keep bar more pointing same direction as feet, which is also perpendicular to front.
lf - this time - x 3, much better - rest longer - x 2 rf - no more, in trying to rotate more, some rotational muscles are very tired and starting to cramp, especially left oblique, so we'll end w/ one fewer rep one way and that's perfectly fine. It seem whichever side I do first is the better one ...
Had planned on Hack DL but just too tired. BP @ 135 lbs is the most reps at this weight by a good deal - last time was 24 reps in 5 sets, and today, 28 reps in 5 sets. Legs are tired from BP and from DL.
1APU @ 12" x 3R/L - improving!
Rings: StC + FL x 1
BP:
135 x 5 @ 4" blocks
135 x 5 @ 2" blocks - on my 19" bench, 2" blocks are better
135 x 6, 6, 6 @ 2" blocks
So, next time, we could go for sets of 6-8 reps, or we could go up in weight. Given that I'm such a weak bench presser, and given that 200 lbs is so far away, anyway, some of these are worth considering: I need 165 x 8 or 175 x 6 185 x 4 or 195 x 2-3 to get to > 200 x 1
I'm thinking that going after 165 x 8 and then the other numbers may actually be a good progression for me and, if so, then it'll be time to aim for 135 x 6-7 next time.
DL:
Straddle, 2" bar:
rf x 3, lf x 2, 2 - not enough rest after first set, grip was tired
discuss bar position and rotation w/ my wife, who was watching. Need to keep bar more pointing same direction as feet, which is also perpendicular to front.
lf - this time - x 3, much better - rest longer - x 2 rf - no more, in trying to rotate more, some rotational muscles are very tired and starting to cramp, especially left oblique, so we'll end w/ one fewer rep one way and that's perfectly fine. It seem whichever side I do first is the better one ...
Had planned on Hack DL but just too tired. BP @ 135 lbs is the most reps at this weight by a good deal - last time was 24 reps in 5 sets, and today, 28 reps in 5 sets. Legs are tired from BP and from DL.
Wednesday, December 27, 2017
1APU, Rings, OHP, HBBSQ
Today, Wednesday
1APU @ 12" x 1L/R, 2L/R
Rings: StC + FL x 1
OHP: 65 lb x 5, 5, 5, 5, 5 - 5 sets of 5
HBBSQ: 85 lb x 12 - grip about 1" of knurling showing on the inside. Legs felt a little jelly-like coming up the stairs, surprising.
Out of time, so maybe tomorrow is BP and a bunch of DL variations
1APU @ 12" x 1L/R, 2L/R
Rings: StC + FL x 1
OHP: 65 lb x 5, 5, 5, 5, 5 - 5 sets of 5
HBBSQ: 85 lb x 12 - grip about 1" of knurling showing on the inside. Legs felt a little jelly-like coming up the stairs, surprising.
Out of time, so maybe tomorrow is BP and a bunch of DL variations
Rings, Zercher DL, FSQ
After a very busy Sunday and Monday, today, Tuesday, start lifting at 4 PM or so
1APU @ 12" x 2R/L - definitely better to go right first - been doing that, will keep doing that
Rings: StC + FL x 1
Zercher DL: 135 x 2, 145 x 2 - light pause on the ground between reps
Between sets, tried Scott lift, basically a Zercher DL that starts on the knees, and cannot do it, probably because it _requires_ lower back rounding.
FSQ: 85 lb x 12 - because my wife said I started coming out of the hole hips first last time after a few reps, this time I focused on driving the elbows up and got 12 solid reps. Interesting that my right hand gets under the bar more squarely while my left rotates so it's mostly index finger and not as much middle and ring finger.
FSQ: 85 lb x 3 - tried gripping differently, think the difference is tighter triceps and scapula things on the left side. Probably the right side is naturally tighter but I've been focusing on mobilizing it, so now need to add focus on left side as well. This set was better.
1APU @ 12" x 2R/L - definitely better to go right first - been doing that, will keep doing that
Rings: StC + FL x 1
Zercher DL: 135 x 2, 145 x 2 - light pause on the ground between reps
Between sets, tried Scott lift, basically a Zercher DL that starts on the knees, and cannot do it, probably because it _requires_ lower back rounding.
FSQ: 85 lb x 12 - because my wife said I started coming out of the hole hips first last time after a few reps, this time I focused on driving the elbows up and got 12 solid reps. Interesting that my right hand gets under the bar more squarely while my left rotates so it's mostly index finger and not as much middle and ring finger.
FSQ: 85 lb x 3 - tried gripping differently, think the difference is tighter triceps and scapula things on the left side. Probably the right side is naturally tighter but I've been focusing on mobilizing it, so now need to add focus on left side as well. This set was better.
Saturday, December 23, 2017
Rings, DL
Have been very busy, tired, and resorted to eating much of the Christmas candy we've been giving in an attempt to keep my weight from dropping - and it's been working. 153 lbs. this morning, and that's fine.
Yesterday, no lifting,
Today, Saturday, no lifting until 5:30 PM, then
Rings: StC + FL x 1
Zercher DL: 95 lb x 1, 115 x 1, 135 x 1, 135 x 2 - short pause on the ground
Hack DL: 275 x 1, 1 - improving
Yesterday, no lifting,
Today, Saturday, no lifting until 5:30 PM, then
Rings: StC + FL x 1
Zercher DL: 95 lb x 1, 115 x 1, 135 x 1, 135 x 2 - short pause on the ground
Hack DL: 275 x 1, 1 - improving
Thursday, December 21, 2017
1APU, Rings, BP, Hack DL
Didn't lift yesterday - had planned to but was still very tired from, I guess, the lifting the day before the the meet a few days before that.
Today, Thursday
1APU @ 12" - finding better form: 2L/R
Rings: StC + FL x 1
BP: 135 lb. x 3, 5, 5, 5, 6 - playing w/ box height under feet. That's my 24 reps in 5 sets, will continue to aim for 3 sets x 8 reps
DL: short on time, and Hack seems to be the most important for me now so:
Hack: 275 x 1, 1 - damn tough, 2nd rep was better because I really focused on pushing with the legs, and also got the knees where the need to be, which is further forward than I think, as I set up and before I started. (On the first rep, every kind of slid forward as I was starting to pull).
Today, Thursday
1APU @ 12" - finding better form: 2L/R
Rings: StC + FL x 1
BP: 135 lb. x 3, 5, 5, 5, 6 - playing w/ box height under feet. That's my 24 reps in 5 sets, will continue to aim for 3 sets x 8 reps
DL: short on time, and Hack seems to be the most important for me now so:
Hack: 275 x 1, 1 - damn tough, 2nd rep was better because I really focused on pushing with the legs, and also got the knees where the need to be, which is further forward than I think, as I set up and before I started. (On the first rep, every kind of slid forward as I was starting to pull).
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