DL (includes plan for next 2 weeks)

Walk

SW: 44 kg x 2h x 3 dead-stop singles as warm-up

DL:225 x 4 (x 2 r/u, x 2 l/u)275 x 2 (r/u, l/u)
225 x 3 (r/u)
275 x 1 (l/u) - excellent
305 x 1 (l/u) - slower but still OK
340 x 1 (l/u) - slower still, but steady and even, and was comfortable holding at lockout

First week of this Prep Cycle, did

Mon = 1
Tue = 2
Thu = 3
Sat = 4

Second week, did

Mon = 1
Tue = 3
Thu = 2
Fri/Sat = 4 (moved some volume to Fri, will not do this in the future)

Plan for week 3:

Mon = 3
Tue = 1
Thu = 2
Sat = 4

Plan for week 4:

Mon = 2
Tue = 3
Thu = 1
Sat = 4

Rings, BP, DL (light)

Today, Friday

Rings: StC + FL - went extra far around today, was harder to come back around, and didn't have as much left in my abs for as good a FL as last time.

BP

Light session, #1 from week #2

95 x 3
125 x 5
135 x 4
145 x 1

Decided to split up the big day planned for tomorrow into 2 parts:

Today:

225 x 4 double over
275 x 3 as r/u w/ hover on descent, l/u w/ hover on descent, l/u w/ hover on ascent
First time hover w/ more than 225, seemed OK although I think the sour/sweet spot is higher than I think it is.
225 x 3 - messed up, forget to take off 25's, so first rep was 275 - oops.  Hover on descent on final rep

Tomorrow will be
225 x 4
275 x 2
225 x 3
275 x 1
305 x 1
340 x 1

DL

Today, Thursday:

Lots of snow shoveling last night and more this morning.

Walk

DL:

225 x 4 r/u
225 x 4 l/u
275 x 4 as 3 r/u, 1 l/u - l/u is definitely feeling stronger and like I have my best form.  Also not bothering my right knee, which r/u sometimes is.

305 x 1 l/u

BP

BP:

95 x 5
125 x 5
135 x 5
145 x 2
160 x 1
135 x 3
115 x 3

Only enough time to load the bar between sets.

SQ: HBB, 95 lbs, still in Oly shoes, 4 reps w/ long pauses and finding right spacing of feet, tracking of knees, etc.

DL

Tuesday:

Run at end of breathing walk

Walk, and walk again

DL:  Week 2, doing Session #3 now in order to be more rested for the big session on Saturday

225 x 6 r/u, paused tng (least favored mixed grip, we think.)
225 x 6 l/u, paused tng

275 x 5 - did 4 r/u, paused tng, stood up long enough to take a few breaths and switch grip, and did the last one l/u

305 x 1 l/u

Rings, BP, DL

Off Sunday

Today, Monday:

Walk

Rings: StC + FL x 1

BP: Doing Week #2, Session #2 today, to mix things up a bit, numbers revised in light of new 1RM

95 x 3
125 x 6
135 x 6
155 x 2

DL:

225 x 6 - hover, as l/u x 2, r/u x 2, l/u x 1, r/u x 1
Some of the reps aren't all that hard because I don't hit the spot exactly, but some are very tough because I find the weak spot exactly.

275 x 3 - switching mixed grips
First time doing something after the hover DL's - felt fine, actually, they were fast.

DL

Saturday DL:

Plan:

225 x 6

225 x 6

275 x 6

305 x 1

340 x 1

Revised to avoid 275 x 6 before two heavy singles, now 2 sets of 3 w/ that weight, and reorder

225 x 6, double over, paused tng

275 x 3, double over, paused tng

305 x 1, l/u

275 x 3, r/u

340 x 1, l/u - slow, but it went.  Not sure if left under and right over is actually my strongest, might try the other way next week.

225 x 6, double over, hover in both directions, as singles w/ reset at bottom. first rep r/o, then switch.  Got closer to stopping at my absolute weakest point as the set went on, just so much fun ...

-S-