Daughters

"cause I love her, and she loves you
just myself and forty friends in the name of Cocker power
out here on the road again
with Mad Dogs and Englishmen"
Leon Russell

Wandering through Costco last weekend, she spied a variety box of freeze-dried Mountain House:  "Dad, we should buy that for next year !"

So there will be another trip.  Music.  More pics:

Sunday
Dog walk in am. Sunny, good.
Afternoon. Need some heavy presses:
60 single arm swing warmup, 16kg

5+5 20kg press, last set bu
4+4 24
2+2 or 1+1x2 32
1 36
5+5 clean and hold 36.

10 36kg goblet squats
5+5 32 to 5+5 36 rows
20 24kg figure 8 to hold.
X3
That's it, heavy grinds.

Monday, Pradeep. So. Good.

Tuesday
Chest press required. Morning BU fool around. In late for:

20 28kg alternating floor press, flip to 10 pu
10 twin 24 front squats
10+10 32kg rows
10+10 step back lunge, 24 in rack
X3
30/30 20 rep pace 28kg swings x 5
Good.

Wednesday
In early for bu, heavy cleans and farmers walks with the 40kgs. Nobody in the gym trains with these. They use them to tie ropes to in bootcamp classes. I want to press 40kg in a year, only 4kg away on left.
60 min MH; strong.

Thursday
Ass is sore. Feeling front squats from Tuesday. Start in, we'll see how it feels.

Long cycle c&p
5 20kg
4 24
3 28
1 32

5+5 sls to same with 16kg bu.
10 inverted rows
10+10 bulgarian split squats
x3

5-1 single arm swing, 28 KG to 28kg tgu x 5
Very well was the answer. Right press very good, close to normal. Hit all presses, if I'd had a 36 bet it would have gone up right. Probably close to a PR in volume.

Friday
Back to back Pradeep in evening. Two hours of drenching om om om.

Saturday
Nothing, rest and run around.

Sunday
Take B in for 90 min EH. He rocks it.
Kick around sf for a couple of hours and then up to CT small group. Strap drills are murder, give me something heavy I can move. Only sweaty male in group. Sorry ladies, thank you for not wrinkling your lovely noses, or being discrete about it if you were.

Monday
In early for BU practice and heavy cleans. Stick the double 24's bu; up holds to 30 seconds. That is hard. Move to three three rep sets of double twin 32kg cleans. 45 second 32kg waiters walks in between x 2. Trainer doing cool plank drill, elbows with one arm straight out to side. Will steal.

Back for evening flow with EH, thank you.

Tuesday.

Barbell time. Overdue. Paste from Fito:

Tracked a workout for 1,951 pts

• Body Weight Squat:
  • 10 reps (+6 pts)
• Front Barbell Box Squat:
  • 60 lb x 10 reps (+30 pts)
  • 70 lb x 10 reps (+32 pts)
  • 80 lb x 10 reps (+34 pts)
  • 90 lb x 10 reps (+37 pts)
  • 100 lb x 10 reps (+39 pts)
  • 110 lb x 10 reps (+42 pts)
  • 60 lb x 10 reps (+30 pts)
• Push Press:
  • 90 lb x 10 reps (+43 pts)
  • 100 lb x 10 reps (+46 pts)
  • 110 lb x 10 reps (+49 pts)
• Trap Bar Deadlift:
  • 135 lb x 5 reps (+57 pts)
  • 185 lb x 5 reps (+81 pts)
  • 265 lb x 5 reps (+138 pts)
  • 285 lb x 5 reps (+158 pts)
  • 305 lb x 5 reps (+181 pts)
  • 325 lb x 3 reps (+166 pts)
  • 135 lb x 10 reps (+68 pts)
• Body Weight Inverted Row (Let Me Ups):
  • 10 reps (+16 pts)
  • 10 reps (+16 pts)
  • 10 reps (+16 pts)
• One-Arm Dumbbell Row:
  • 80 lb x 20 reps (+57 pts)
  • 80 lb x 20 reps (+57 pts)
  • 80 lb x 20 reps (+57 pts)
  • Very long time since picked up a barbell. Squats to push press too easy, trap deads went better than thought given squished disc at l/4-5. Must do more.
• Two-Arm Kettlebell Swing:
  • 70 lb x 20 reps (+51 pts)
  • 70 lb x 20 reps (+51 pts)
  • 70 lb x 20 reps (+51 pts)
  • 70 lb x 20 reps (+51 pts)
  • 70 lb x 20 reps (+51 pts)
• Turkish Get-Up (kettlebell):
  • 62 lb x 1 reps (+48 pts)
  • 62 lb x 1 reps (+48 pts)
  • 62 lb x 1 reps (+48 pts)
  • 62 lb x 1 reps (+48 pts)
  • 62 lb x 1 reps (+48 pts)
  • Tgu between swing sets
  
  Fourteen props by the time I pasted this. Thanks for the support; whoever you are.
  
  Wednesday
  Late MH, very good. May get four classes in this week.
  
  Thursday
  Doubles on my mind.
  16kg alternating one arm swing warm up, 60.
  
  10 double swings 24
  8 double c &p 24
  10 double 24 front squats
  20 snatches
  1 tgu
  X 5
  Ugh.
• Friday - rest.
•  Saturday - dog walk, that is all.
• Sunday
• Work morning, then down to ratty gym for first in forever deads, bench press and kroc rows
• 20 32kg swings, 10 36kg cleans, 1 3 tgu x 5
• This week.  Go.