GS, SW, GU, MP/PU, DL

After a good lifting week, an interesting weekend.  Big meal Friday night, big meal Saturday lunch, big meal Sunday dinner.  Lots of driving, too.

Saturday morning, did monkey bar swings

http://www.youtube.com/watch?v=LGLwg1_JnwQ

https://youtu.be/q6oK0y0W1YA

Was nervous about doing these and injuring a shoulder, but took my time, and got it done - slowly, cautiously, but did it.

Was sore Sunday morning but no shoulder joint issues, just sore upper back muscles from doing a new thing (well, a thing I hadn't done in a few decades).

Today, Monday

AM:

What I've taken to calling my GS (goblet squat) session is really just any variety of squat-like thing, it seem:

Cossack sequence ending w/ bw-only windmill x 3 on each side

GS x 1 @ 16 kg w/ 5 curls

FSQ: 2 x 24 kg, x 1, 2 x 20 kg x 1.  Thought about doing some repetition cleans or doing C & FSQ, but felt like this was enough for today.

GS: 24 kg x 5

SW:
24 kg x 10's OTM x total 60, lf

GU: a few each bw, 4 kg, 8 kg.  8 kg not great.

Need to do cossack sequence more - last section, where we're stretching the outside of the hip, is excellent work for my right shoulder when it's supporting.

PM Plan: MP/PU and DL

PM:

MP: 20 kg x 1, 2 + 16 kg x 3, 4, lf, superset archer PU x 2 each way, lf, and then a partial FL hold
rest
MP: 20 kg x 1, 2, + 18 kg x 3, rf, superset archer PU x 2 each way, rf
rest
MP: 18 kg x 1, 2, 3 lf, no PU (forgot ...)
rest
MP: 18 kg x 1, 2 (cl before both), 3 (just MP), rf, no superset - getting tired, still have to DL

DL:

Learned that USAPL bar is much less bendy than an Okie DL bar, so switched to

Texas Power Bar:

225 x 4 double over, paused tng
255 x 5 l/u, paused tng - OMG, easy
305 x 3 l/u, paused tng - solid
305 x 3 r/u, paused tng - bit of a grind but did it.

GS, SW, GU, MP/PU, DL

Today, Friday

short walk

AM:

GS

GS: 24 kg x 5
FS: 24 kg x left x 5, 24 kg x right x 5

SW: 44 kg x 2h x 10 x 4 sets on the 1:30

GU: 6 kg x 2 alternating singles each way

PM:

MP:
1.  16 kg x 1-2-3 ladder, lf + super 2 alternating archer PU, lf
rest
2.  repeat but 3R, 3L, 3R, 3L + 2 PU rf
rest
3.  repeat as above but lf
rest
4. repeat as above but 6R, 6L + 2 archer - archers are harder rf
rest
5. 20 kg x 1-2, 16 kg x 3, no pullups

DL

Thu was same as Mon, today, Friday, same as Tue in terms of grip but 2 sets of 3

Halo, Ring Dips, MP + Ring PU, DL

Today, Thursday

AM:

Breathing walk w/ jog at end, so decided to do different warmups because tired from running

16 kg: halo, 5 alternating singles each way

Rings: dips x 2, slow, paused, etc.  rest a little and repeat.

Planned PM:  Press, PU, DL

PM:

MP:
1.  16 kg x 1-2-3 w/o putting bell down, lf, superset 2 rings pu, trying false grip, rings/palms facing body
rest
2.  repeat but rf, rings parallel, still false grip of sorts - stays better on right than left
rest
3.  repeat, back to lf, tighter grip yielded a better false grip, rings started at 45 degrees and tried to turn them out at the top
rest
4.  repeat, rf, skipped PU altogether because grip was getting tired and still had DL's to do, and this was the first day of actually trying to keep a false grip

DL:
245 x 5, paused tng, l/u, definitely getting easier
rest
295 x 3, paused tng, l/u - excellent.  Focus is on push balls of feet, grip pinkies, neutral neck, wedge, push balls of feet and lift.  Repeat w/ other grip - tired, feels like a meet 3rd attempt, but went well because I knew the weight wasn't too heavy.  Ready to try +5-10 lbs. next time, which is tomorrow, or go for more than 3 reps, but I think a triple is enough.

295 x 3, paused tng, r/u

GS, SW, GU

Today, Wednesday

GS:
bw x 5
24 kg x 5, paused and exhaled
FS 24 kg x 2 bells x 5, paused and exhaled

SW:
24 kg x 10L, 10R, 10L, 10R, 10L  - on the :60, total 50 reps.  left definitely worse, trying to improve form in smoothness and connectedness - just feels off on that side, slow, weak.

GU:
4 kg, lf, 5 alternating singles in our new form.  Interesting that firing right glute but not left is easy, but firing left glute makes right want to fire also - that is part of the route of my problems w/ my left arm up.

Maybe more later but no heavy DL

GS, SW, GU, MP, PU, DL

Today, Tuesday

short walk

Noon-ish:

GS - bw only x 10
SW: 44 kg x 2h x 10, 10, 10, 6 on the 1:30
GU: 4 kg, always left arm has weight first because right shoulder down is the weird thing, x 5 alternating singles in fairly rapid succession.  Working out the form liking it.

PM: Planned MP, PU, DL

MP: 16 kg, lf, x 1-2-3, superset Archer PU x 2 each way, lf

rest about 5:00

repeat by rf on both things

rest about 5:00

Repeat as 1st set

rest about 5:00

DL:  as yesterday but opposite grips

245 x 5 r/u paused tng
295 x 2 r/u, x 2 l/u, x 2 r/u paused tng w/ 2-3 min rest between sets

GS, SW, GU, MP, Rings, DL

Today, Monday:

AM:

GS: bw only x 5, 24 kg x 5, x 1 @ 16 kg w/ 5 curls at the bottom

SW: 44 kg x 2h x 10, 9, 10 on the 1:30.  Shortened middle set by a rep because my balance felt funny.

Heart pounding by the end of the last set, time to stop for today w/ a goal of doing swings every day this week.

Walk

PM:

MP: 16 kg x 1-2-3, lf, w/o putting bell down, superset w/ Archer PU, lf, x 2 each way

rest a few

Repeat above

break

Rings: StC + FL x 1

breatk

DL:
Trying an experiment.  Today

245 x 5 l/u paused tng
295 x 2 l/u, x 2 r/u, x 2 l/u paused tng w/ 2-3 min rest between sets

The idea is to repeat this session a few times to come to a conclusion about which over/under I really prefer - I'm still not sure. l/u, r/o was the focus this session and what I've been competing with lately.

The plan is that 295 x 6 is my DDD, and 245 x 5 is my warmup.

Inman - first of the season

Sunday.

First Inman of the season.

5-foot, 30-lb (I think) bar (maybe 35?) with a 10 lb. rubber plate on each end.  Walk 17 minutes.  Back yard to street, right on Hope to Cedar, left to Gilbert, around the curve and right onto Hope, home and into the back yard.

Edit the following Friday:

Measure course w/ a wheel:  3546 feet, 6 inches, which equals 1081 meters