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Trying to be social about training

12/26/22 --Variety Day
G. Squat 1x5 32 kg
Cleans with 32 kg. I did not keep a good count
Deadhangs: 2x10 count
Afternoon: Racked carries 32 kg. about 20 paces per arm.
I am not comfortable with a 32 kg bell in the rack, I am going to have to fix that if I want to press it.

12/27/22 -- Light Day number 4
Clean and Press: 5(1+2+3) 24 kg. 30 Total
Snatch: 2d6=9
9x5 20 kg. 45 Total
Deadhangs: 15x10 count
This seems to be going well. I am going to put off testing until the 5th week. I just don't think that I can get the 32 kg bell all the way up. In the meantime, I am getting a lot of volume in.
 
12/28/22 -- Variety Day
Deadhangs: 3x25 count
G. Squat: 1 32 kg, with a 30 count hold at the bottom
Cleans: 1x5, followed by a 10 paces racked carry. 32 kg
Suitcase carries: 32 kg, about 30 paces per hand.

12/29/22 -- Medium Day
Clean and Press: 5(1+2+3), 24 kg. 30 Total
Swings: 2d6=7
6x15, 32 kg 90 total
Deadhangs: 15x10 count
I would be content to step load with three sessions per week of this day until I improve. But, that is not the program.
 
12/31/22 -- Heavy Day number 4
Clean and Press: 3(1+2+3+4), 2(1+2+3), 24 kg. 42 Total
Swings: 2d6=8
9x10, 40 kg 90 total
Deadhangs: 18x10 count
The sets of three in the clean and press are starting to seem easy.
My average weight for this week is 223 lbs, which is up 3 pounds since November. Considering this includes Thanksgiving, and Christmas this is really not that bad.
 
1/2/23 -- Light Day number 5
Clean and Press: 5(1+2+3), 24 kg. 30 Total
Snatch: 2d6=8
9x5, 20 kg. 45 total
Deadhangs: 15x10 count
I still seem to be recovering well. I am planing on letting the volume do its work.
 
1/3/23 -- Variety Day
Deadhangs: 2x20 count
G. Squat: 1x5 32 kg
Cleans: 1x5, 32 kg. Followed by racked carries for 12 paces.

1/4/23 -- Medium Day number 5
Clean and Press: 5(1+2+3), 24 kg. 30 Total
Swing: 2d6=10
7x15 +10, 32 kg. 115 Total
Deadhangs: 15x10 count
I don't have much to say. I am just punching the clock; I will test on Saturday to see if it is working.
 
1/5/23 --Variety Day -- Mobility only
Deadhangs: 2x25 count
G. Squat: 1 with about 20 seconds of "passive active" at the bottom with my elbows.

1/7/23 -- Testing

The 32 kg Clean and Press did not go. So I did the clean and press with the 24 kg to technical failure.
C&P R: 7, 24 kg. I just got tired at 6 and stopped pumping them out.
C&P L: 5, 24 kg. Too much back lean on the 6th, so I no reped it.
These where filmed and I can review them further latter.

10 minutes of snatchs with a 16 kg bell. They were not unbroken because I reached technical failure around the 3rd set, and set the bell down at the end of the 4th. I was not opening my hand at the top for a smooth lockout, and was not release the bell on the way down for a smooth drop. Also if I want to transfer the bell from hand to hand with a swing, I should practice that. I think I only got around 100 reps in 10 minutes, but I was doing this to make sure that I knew what 10 minutes felt like.

So, the takeaway is that I should stop the accelerated schedule nonsense. I need more time with the lifts. Oddly enough, my heavy day number 6 is going to have the same presses as heavy day number 4.
 
1/9/23 -- Light Day Number 6
Clean and Press: 5(1+2) 24 kg. 15 Total
Snatch: 2d6=11
4x10; 6x5, 20 kg
Deadhangs: 1x20 count; 10x10 count

On a regular schedule. 5 ladders to 2 just doesn't seem like enough to make progress.
 
1/10/23 -- Variety Day
Deadhangs: 2x20 count
G. Squats: 3x5, 32 kg

1/11/23 -- Medium Day Number 6
Clean and Press: 5(1+2+3), 24 kg. 30 Total
Swings: 2d6 = 4
4x20, 32 kg. (80 Total)

Well, light days are light, medium days are medium, and heavy days are hard.
 
1/12/23 -- Variety Day
Deadhangs: 3x20 count
"Active Negatives:" 2x5 per hand with a band that says 30 lbs on the handle. I loop a band around the pullup bar to have something to pull down like the active negative for the press. This is meant as a light tonic exercise, so I am watching to make sure that it does not hinder recovery.
G. Squats: 3x5, 32 kg

1/14/23 -- Heavy day Number 6
Clean and Press: 3(1+2+3+4), 2(1+2+3) 24 kg. 42 Total
Swings: 2d6=4
5x10, 40 kg. 50 Total
Deadhangs: 18x10 count.
I have another 2 weeks to build momentum to carry me over the ladders to 5. I feel good a couple of hours after the session has ended.
 
1/16/23 -- Light Day Number 7
Clean and Press: 5(1+2) 24 kg. 15 Total
Snatch: 2d6=8
20 kg. 4x10, 6x5 70 Total
Deadhangs: 10x10 count
I did the presses with my feet together, and at least tried to do them standing ramrod straight.
I also did one full set of 5 snatches after the 8 minutes was up. I filmed them and did not realize that the camera on my phone silences the buzzer on the clock.
 
1/17/23 -- Variety Day
Deadhangs: 2x20 count
"Active Negatives:" 2x5
D.F.Squats: 3x5 (2x20kg)
The "active negatives" don't really seem to be working. I can't get the range of the motion right, I either have to grab the band just under the pull up bar (in which case there is too much resistance and I can't get my hand under my chin) or start too low (in which case it is an arm exercise, and not what I am trying to do.)

1/18/23 -- Medium Day number 7
Clean and Press: 5(1+2+3) 24 kg. 30 Total
Swings: 2d6= 8 [I rolled double fours twice in a row]
32kg Two-handed swings, 6x15 + 13. 103 total
Deadhangs: 15x10 count
The presses on the medium day seem to be getting easier.
 
1/19/23 --Variety Day
Deadhangs: 2x20 count
Various pulls with the resistance tube that I have been calling a band.
G. Squat: 3x5, 32 kg

1/21/23 --Heavy day number 7
Clean and Press: 4(1+2+3+4), 1(1+2+3) 24 kg. 46 total
Swings: 2d6=10
10x10 two-handed swings 40 kg
Those swings felt great, they were very powerful and floated to chest level.
 
1/23/23 -- Light Day number 8
Clean and Press: 5(1+2) 24 kg. 15 Total
Snatch: 2d6 = 9
6x10 20 kg. 60 Total
Deadhangs: 10x10 count
It took me far too long to figure out that if I am going to press with my feet together, I have to pull my elbow all the way down to load the lats. I hope the volume is not just burying me in bad reps. More rest with the snatchs means more sets of 10 before switching to sets of 5, but fewer snatchs overall. I have to think about that one.
 
1/24/23 -- Variety Day
Deadhangs: 2x30 count
G. Squat: 1x5, 32 kg
Various pulls with the resistance tube. This is no good, I am using my arms not my back. This is not what I wanted at all. I am settling down for mobility only on the variety days because the next five weeks look hard.

1/25/23 -- Medium Day Number 8
Clean and Press: 5(1+2+3) 24 kg. 30 Total
Swings: 2d6=6
6x15, 32 kg. 90 Total
 
1/26/23 -- Variety Day
Deadhangs: 2x30 count
G. Squat 1, 32 kg. A count of 30 at the bottom and than back up.
Get Up 1 L, 1 R. 16 kg. With two presses thrown it at random positions.
I felt good so, C&P: 1 R, 32 kg. I causally PRed on a lift that I have been working on for a long time. Than I left well enough alone because this is all the encouragement I need to keep going.

1/28/23 -- Heavy Day Number 8
Clean and Press: 5(1+2+3+4) 24 kg. 50 Total
Swings: 2d6 = 9
8x10, 40 kg
Deadhangs: 20x10 count
Well I have reached the point where I am more than willing to start eating my way to a bigger press. I am just not ready for this to be my medium day session.
 
1/30/23 -- Light Day Number 9
Clean and Press: 5(1+2+3) 24 kg. 30 Total
Snatch: 2d6=5
4x10 +8, 20 kg. 48 Total
Deadhangs: 15x10 count
I am tired, but I can keep going. The clean and press ladders took about an hour.
Also that was the first time that I rolled a 5, the only number that I have not yet rolled is a two. The random time is random.
 
1/31/23 -- Variety Day
Deadhangs: 2x30 count
G. Squat: 30 count at the bottom then up. 1, 32 kg.
Get Up: 1 L, 1R. 16kg. With presses at the half-kneeling position on the ways up and down and before the side-hinge on the way up.
This is more of a heavy mobility day than a variety day.

2/1/23 -- Medium Day Number 9
Clean and Press: 5(1+2+3+4), 24 kg. 50 Total
Thee presses took about an hour and twenty minutes. [1:20]
Swings: 2d6 = 11
8x15, +9, 32 kg. 129 Total.
Today was easier then I thought it would be. I am clearly getting stronger.
 
2/2/23 -- Variety Day
Deadhangs: 2x30 count
G. Squat: 30 count at the bottom then up, 32 kg
Get Up: 1 R, 1 L. 16 kg. With presses at the half-kneeling position on the way up and down and before the side -hinge on the way up only

2/4/23 -- Heavy Day Number 9
Clean and Press 1(1+2+3+4+5), 4(1+2+3+4) 24 kg. 55 Total
Swings: 2d6 = 6 minutes
7x10 two-handed 40 kg. 70 Total

Well, I am in the hardest part of the prgoram, but I seem to being fine.
 
2/6/23 -- Light Day Number 10
Clean and Press: 5(1+2+3) 24 kg, 30 Total
Snatch: 2d6 = 4, 4x10, 20 kg
Deadhangs: 15x10 count
This is feeling more and more like a light day.
 
2/7/23 -- Variety Day
Deadhangs: 2x30 count
G. Squat: 30 count at the bottom than up. 32 kg
Get Up 1 L, 1 R. 16 kg. With presses in the half-kneeling position, and a press before the side-hinge on the way up only.
The active negative for the press. 1 R, 1 L. 32 kg. On the right I simply clean and pressed the bell, I needed help from my right arm on the left. And of course the long active negative felt more natural on the right as well.

2/8/23 -- Medium Day Number 10
Clean and Press: 5(1+2+3+4), 24 kg. 50 total
Swings: 2d6 = 11. 8x15, 32 kg. 120 Total
Deadhangs: 20x10 count
I am eating a lot. 50 clean and presses per hand gives me an appetite.
 
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