AM:

rings: bw dip x 2

partial getups to elbow w/ 6 kg and 4 kg, about 5 each side total, Cramp in right hamstring - lovely....

headstand

another ring dip, deeper, slow, x 1

GS: 24 kg x 7

SW: 44 kg, 2h x 10 - focus on breaking the ceiling, x 10, focus on other things - power, lat connection - and also try to still break the ceiling. Can't quite manage everything but it's progress.

Finish w/ headstand + 3 leg raises

Plan for PM is DL again

PM: Decided on 1APU and snatche

1APU - on first porch step outside, 1R and 1L - not making my bad disc happy

SN: 16 kg x 1L/R, 2L/R, 5L, 5R, 10L, 10R - lots of sorting out the taming-the-arc/high-pull part of the snatch on my right side. Nothing heavier than 16 for a while.

## Friday, April 20, 2018

## Thursday, April 19, 2018

### GU, SQ, SW, later MP, PU, DL

Wednesday off

Today, Thursday

AM:

various GU, GS, KB FSQ w/ 2 x 24 paused, and SW 44 kg x 6, 6

Planned PM: Press, PU, DL

MP: 16 kg, rf x 1, 2, 3 w/o putting bell down, superset to PU archer, lf

rest a few

Repeat above but MP lf, and archer rf and got one each way but twice while I was up there.

Focus is on keeping right shoulder rolled back into proper position, and then keeping it tight.

DL:

try to start each set w/ wedge, use light and paused tng for the remaining reps

225 x 6 double over

245 x 5 r/u

265 x 4 l/u

285 x 3 double over - grip was iffy

305 x 2 r/u - last rep quick descent

325 x 1 l/u - slow grind, quick descent. My son said the weight moved to the right in the middle of the ascent.

Today, Thursday

AM:

various GU, GS, KB FSQ w/ 2 x 24 paused, and SW 44 kg x 6, 6

Planned PM: Press, PU, DL

MP: 16 kg, rf x 1, 2, 3 w/o putting bell down, superset to PU archer, lf

rest a few

Repeat above but MP lf, and archer rf and got one each way but twice while I was up there.

Focus is on keeping right shoulder rolled back into proper position, and then keeping it tight.

DL:

try to start each set w/ wedge, use light and paused tng for the remaining reps

225 x 6 double over

245 x 5 r/u

265 x 4 l/u

285 x 3 double over - grip was iffy

305 x 2 r/u - last rep quick descent

325 x 1 l/u - slow grind, quick descent. My son said the weight moved to the right in the middle of the ascent.

## Tuesday, April 17, 2018

### Light SQ, SW, GU

Some SQ to start the day

Everything very deep, pause, exhale, re-pressurize, come back up

GS: 24 kg x 5

GS: bw only x 5

FS: 95 lbs x 5

GS: 16 kg x 1 w/ 5 curls

HBSQ: 95 lbs x 7

Stood w/ 5-ft bar on my back for 3:00, did some 1-leg DL type movements, walked around a bit.

break

SW: 44 kg, 2h, 5 reps x 4 sets on long rests

GU: 4 kg, 4 alternating singles, bell on right side first, but done closer together today than yesterday. Still playing with form and cues for my modified getup.

Everything very deep, pause, exhale, re-pressurize, come back up

GS: 24 kg x 5

GS: bw only x 5

FS: 95 lbs x 5

GS: 16 kg x 1 w/ 5 curls

HBSQ: 95 lbs x 7

Stood w/ 5-ft bar on my back for 3:00, did some 1-leg DL type movements, walked around a bit.

break

SW: 44 kg, 2h, 5 reps x 4 sets on long rests

GU: 4 kg, 4 alternating singles, bell on right side first, but done closer together today than yesterday. Still playing with form and cues for my modified getup.

### Recovery - GU, MP, PU, SN

Today, Monday, April 16

AM: getups w/ 4 kg, alternating singles, bell on right side first, 5 each way.

Experimenting with rolling over the down leg into a b-squat position, so far, liking it.

PM:

Walk

MP: 16 kg, various singles, doubles, and triples w/o putting the bell down, supersetted w/ Archer pullups in pairs (one each side)

SN: 16 kg x 10L, rest, 10R

AM: getups w/ 4 kg, alternating singles, bell on right side first, 5 each way.

Experimenting with rolling over the down leg into a b-squat position, so far, liking it.

PM:

Walk

MP: 16 kg, various singles, doubles, and triples w/o putting the bell down, supersetted w/ Archer pullups in pairs (one each side)

SN: 16 kg x 10L, rest, 10R

## Monday, April 16, 2018

### Meet Results for April 14, 2018

April 14, 2018, Saturday - BP and DL at APF meet in Tribes Hill, NY.

Disappointing results:

BP: 165, 175, fail at 180

DL: 315, 335, fail at 360

First BP in a decade or more, also learning I need to stop taking 3 DL's - have taken 3 each of the last several meets and failed at every third attempt. Also weighed in same day and at USAPL weight of 66 kg (145.5 lbs.)

Disappointing results:

BP: 165, 175, fail at 180

DL: 315, 335, fail at 360

First BP in a decade or more, also learning I need to stop taking 3 DL's - have taken 3 each of the last several meets and failed at every third attempt. Also weighed in same day and at USAPL weight of 66 kg (145.5 lbs.)

## Thursday, April 12, 2018

### BP, DL

Been taking time off for the upcoming meet. I had kicked around the idea of making it a low-key meet and therefore not tapering, but not doing my best at a meet just isn't in my nature, so we're in the midst of a nice stretch of very little lifting.

Last lifting was a week ago, so this is a 10-day-or-so taper.

Today,

BP: 135 x 2, 1 and 165, my planned meet opener, x 1

DL, all with competition (l/u and r/o) grip

225 x 3 tng

275 x 1

315 x 1

Last lifting was a week ago, so this is a 10-day-or-so taper.

Today,

BP: 135 x 2, 1 and 165, my planned meet opener, x 1

DL, all with competition (l/u and r/o) grip

225 x 3 tng

275 x 1

315 x 1

## Wednesday, April 4, 2018

### BP

Wednesday

short walk

warmup:

GS: 24 kg x 3, 36 kg x 2

BP: week 3, session 1

95 x 5

115 x 3

135 x 4

145 x 3

165 x 1

Planned: 135 x 3, 115 x 2

Actual: 135 x 9

short walk

warmup:

GS: 24 kg x 3, 36 kg x 2

BP: week 3, session 1

95 x 5

115 x 3

135 x 4

145 x 3

165 x 1

Planned: 135 x 3, 115 x 2

Actual: 135 x 9

### DL, Ab Wheel

Tuesday:

DL: bar on 4" blocks

reps w/ same weight done w/ standup reset and a few breaths between

225 x 1 r/u

225 x 1, 1 l/u - needed to push harder w/ left foot, hence 2nd rep

275 x 1 r/u

275 x 1 l/u

315 x 1 r/u

315 x 1 l/u

DL: bar on 4" blocks

reps w/ same weight done w/ standup reset and a few breaths between

225 x 1 r/u

225 x 1, 1 l/u - needed to push harder w/ left foot, hence 2nd rep

275 x 1 r/u

275 x 1 l/u

315 x 1 r/u

315 x 1 l/u

370 x 1 r/u

370 x 1 l/u - tiring but doable

390 x fail x r/u - lower back felt fatigued, didn't even bother to complete getting weight off the blocks. Felt tired even approaching the bar. Just couldn't get tight. Next time, 375, 380, or 385 for more than 2 reps will be the goal - this is too heavy after 370, and maybe too heavy, period. I think 375 would be prudent.

OHP: stick x 20

Wheel: 4th step, standing x 5 singles

## Monday, April 2, 2018

### BP

BP: - might go 2, 1, 3 this week, week #3

Monday:

Rings: StC + FL x 1

95 x 4 - middle fingers on rings, as usual of the last week or so

115 x 3

135 x 5

145 x 3

165 x 2

135 x 3

115 x 4 - index fingers on rings

95 x 3 - pinkies on rings

Monday:

Rings: StC + FL x 1

95 x 4 - middle fingers on rings, as usual of the last week or so

115 x 3

135 x 5

145 x 3

165 x 2

135 x 3

115 x 4 - index fingers on rings

95 x 3 - pinkies on rings

## Friday, March 30, 2018

### BP

Friday:

BP:

95 x 4

115 x 3

135 x 5

145 x 2

165 x 1

Finish was 135 x 3, 115 x 4, 135 x 3, instead did

135 x 6

115 x 12

BP:

95 x 4

115 x 3

135 x 5

145 x 2

165 x 1

Finish was 135 x 3, 115 x 4, 135 x 3, instead did

135 x 6

115 x 12

### Variety

Thursday

raining outside

SW about OTM as

44 kg x 2h x 5

24 kg x L x 5

24 kg x R x 5

44 kg x 2h x 6

24 kg x L x 7

24 kg x R x 8

More swings than I've done in a while, and they all felt good, albeit a little foreign. Enough for today.

raining outside

SW about OTM as

44 kg x 2h x 5

24 kg x L x 5

24 kg x R x 5

44 kg x 2h x 6

24 kg x L x 7

24 kg x R x 8

More swings than I've done in a while, and they all felt good, albeit a little foreign. Enough for today.

## Wednesday, March 28, 2018

### BP, DL Rack pulls

Short walk

BP:

95 x 5

115 x 3

135 x 5

145 x 2

165 x 1

135 x 5

115 x 3

135 x 4

BP:

95 x 5

115 x 3

135 x 5

145 x 2

165 x 1

135 x 5

115 x 3

135 x 4

115 x 3

95 x 12

DL rack pulls

Experimenting with setup still. 2" DL block + 3/4" ply under bar on each side, 3 sheets of 3/4" ply for 2-1/4 under feet, so start is off by about 1/2 inch. Also went w/ 225 on bar, might even need to go heavier.

Did 5 or 6 reps, last one was best - 6 seconds is a long time!

-S-

DL rack pulls

Experimenting with setup still. 2" DL block + 3/4" ply under bar on each side, 3 sheets of 3/4" ply for 2-1/4 under feet, so start is off by about 1/2 inch. Also went w/ 225 on bar, might even need to go heavier.

Did 5 or 6 reps, last one was best - 6 seconds is a long time!

-S-

## Tuesday, March 27, 2018

### DL and Variety

Rings: Dip x 2

DL - 4" shortened ROM via blocks

315 x 1, 1 r/u

385 x 1, 1 l/u - thought about a third, approached bar, but was too tired in lower back. Going on 3-4 min rest. 385 is 105% of last June's 365, and 109% of February's 353.

walk

1APU: lf, on 10" box x 1

MP:: a stick x 17 reps, just looking for form and posture and no shoulder discomfort

DL - 4" shortened ROM via blocks

315 x 1, 1 r/u

385 x 1, 1 l/u - thought about a third, approached bar, but was too tired in lower back. Going on 3-4 min rest. 385 is 105% of last June's 365, and 109% of February's 353.

walk

1APU: lf, on 10" box x 1

MP:: a stick x 17 reps, just looking for form and posture and no shoulder discomfort

## Monday, March 26, 2018

### BP

Today, Monday

Tired, no walk

MP: see-saw, 16 kg x 2, felt weak and tight, just a few reps, perhaps 4-5 each side

Rings: StC + FL x 1

BP:- week #2, session #3 - ugh, 15 sets, NL = 61, I think

Week #2 is the biggest week of the cycle, and session #3 the heaviest session of both the week and the cycle

95 x 5

115 x 3

135 x 5

145 x 4

165 x 2

115 x 4

Tired, no walk

MP: see-saw, 16 kg x 2, felt weak and tight, just a few reps, perhaps 4-5 each side

Rings: StC + FL x 1

BP:- week #2, session #3 - ugh, 15 sets, NL = 61, I think

Week #2 is the biggest week of the cycle, and session #3 the heaviest session of both the week and the cycle

95 x 5

115 x 3

135 x 5

145 x 4

165 x 2

135 x 4

115 x 4

95 x 6

165 x 1

135 x 5

115 x 4

135 x 5

115 x 4

135 x 5

135 x 5

95 x 4

## Saturday, March 24, 2018

### Rings, Ab Wheel (standing), DL

Saturday

short walk

rehearsal

Rings: StC + FL x 1 - getting better, holding longer, still not flat but angle is improving, and my focus is on adding time at this angle before proceeding to holding my feet lower.

Standing Ab Wheel: top end of board on 4th step x 2, 1 to pretty full extension w/ pause

DL - variety DL

225 x 5 l/u - reset at bottom

225 x 5 r/u - reset at bottom

275 x 1 l/u - practicing competition setup to not be so long at bar before starting lift, also remembering to push hard on left foot when left hand is underhand, otherwise bar comes up unevenly.

275 x 1 r/u - same setup, but slower

315 x 1 l/u - same - I think pushing on the ball of the foot makes a difference

315 x 1 r/u - same

short walk

rehearsal

Rings: StC + FL x 1 - getting better, holding longer, still not flat but angle is improving, and my focus is on adding time at this angle before proceeding to holding my feet lower.

Standing Ab Wheel: top end of board on 4th step x 2, 1 to pretty full extension w/ pause

DL - variety DL

225 x 5 l/u - reset at bottom

225 x 5 r/u - reset at bottom

275 x 1 l/u - practicing competition setup to not be so long at bar before starting lift, also remembering to push hard on left foot when left hand is underhand, otherwise bar comes up unevenly.

275 x 1 r/u - same setup, but slower

315 x 1 l/u - same - I think pushing on the ball of the foot makes a difference

315 x 1 r/u - same

## Friday, March 23, 2018

### BP

yesterday, nothing

Today, Friday

Earlier:

Goblet SQ @ 24 kg x 5, 5

FSQ @ 2 x 24 kg x 5

BP:

95 x 5

115 x 5 (combining planned 3 and 2 at end of session)

135 x 4

145 x 3

165 x 1

135 x 3

HBBS: 95 x 4, paused, prying

Today, Friday

Earlier:

Goblet SQ @ 24 kg x 5, 5

FSQ @ 2 x 24 kg x 5

BP:

95 x 5

115 x 5 (combining planned 3 and 2 at end of session)

135 x 4

145 x 3

165 x 1

135 x 3

HBBS: 95 x 4, paused, prying

### BP

Yesterday, Tuesday, DL rack pulls - 2-1/4" ROM, 3 singles x 2 sets

Today, walk

SW: 24 kg x 1h x lf x 4 sets

BP: week 1, session 3 - NL = 40

95 x 5

115 x 3

135 x 5

145 x 3

165 x 2 - first time for 165 x 2, got hand-off and spotters

165 x 1 - again hand-off and spotters

145 x 2

135 x 4

115 x 4

135 x 3

115 x 3

95 x 5

Today, walk

SW: 24 kg x 1h x lf x 4 sets

BP: week 1, session 3 - NL = 40

95 x 5

115 x 3

135 x 5

145 x 3

165 x 2 - first time for 165 x 2, got hand-off and spotters

165 x 1 - again hand-off and spotters

145 x 2

135 x 4

115 x 4

135 x 3

115 x 3

95 x 5

## Tuesday, March 20, 2018

### BP (wk 1 #1), Health/DL @ 4" to 383 lbs.

Today:

walk

Rings: StC + FL x 1

BP - latest PS cycle, thank you, John!

This week will be 1, 3, 2

95 x 4

115 x 2

135 x 5

145 x 2

165 x 1

115 x 2

Health/DL -

DL w/ weights elevated 4", all quick negatives

225 x 1, 1 double over

295 x 1 double over

361 x 1 r/u (+15 kg plates = 66 lbs.)

383 x 1 l/u (+5 kg plates = 22 lbs.) - stand tall for a while at lockout

405 x fail l/u (again + 22 lb) - felt lower back just give up. Nothing broken/torn/whatever, stopped right away, but I could just feel it didn't want to bear this load, even from 4" off the floor.

Very interesting, first time for these, probably best to try for 383-ish next time but for more than one single

Also was after BP, maybe better to put these on a day by themselves next week.

walk

Rings: StC + FL x 1

BP - latest PS cycle, thank you, John!

This week will be 1, 3, 2

95 x 4

115 x 2

135 x 5

145 x 2

165 x 1

115 x 2

Health/DL -

DL w/ weights elevated 4", all quick negatives

225 x 1, 1 double over

295 x 1 double over

361 x 1 r/u (+15 kg plates = 66 lbs.)

383 x 1 l/u (+5 kg plates = 22 lbs.) - stand tall for a while at lockout

405 x fail l/u (again + 22 lb) - felt lower back just give up. Nothing broken/torn/whatever, stopped right away, but I could just feel it didn't want to bear this load, even from 4" off the floor.

Very interesting, first time for these, probably best to try for 383-ish next time but for more than one single

Also was after BP, maybe better to put these on a day by themselves next week.

## Saturday, March 17, 2018

### DL

Today, Saturday;

Big DL Day. Week #3, session #4, 39 lifts in 9 sets. 29 DL's may be a person record for a training day.

225 x 5 double over, paused tng

275 x 3 double over, paused tng

225 x 4 r/u, singles w/ quick negative and quick reset at bottom (didn't let go of bar)

275 x 2 r/u, singles w/ quick negative and quick reset at bottom (didn't let go of bar)

305 x 1 l/u

340 x 1 l/u - spent too long setting up at the bottom, lift went but was slow and left side lagged

225 x 9 - double over, singles w/ quick negative and quick reset at bottom (didn't let go of bar)

Subbed out 275 x 4 for the following two sets

285 x 2 - l/u w/ quick negative and quick reset at bottom (didn't let go of bar)

265 x 2 - r/u w/ quick negative and quick reset at bottom (didn't let go of bar)

Big DL Day. Week #3, session #4, 39 lifts in 9 sets. 29 DL's may be a person record for a training day.

225 x 5 double over, paused tng

275 x 3 double over, paused tng

225 x 4 r/u, singles w/ quick negative and quick reset at bottom (didn't let go of bar)

275 x 2 r/u, singles w/ quick negative and quick reset at bottom (didn't let go of bar)

305 x 1 l/u

340 x 1 l/u - spent too long setting up at the bottom, lift went but was slow and left side lagged

225 x 9 - double over, singles w/ quick negative and quick reset at bottom (didn't let go of bar)

Subbed out 275 x 4 for the following two sets

285 x 2 - l/u w/ quick negative and quick reset at bottom (didn't let go of bar)

265 x 2 - r/u w/ quick negative and quick reset at bottom (didn't let go of bar)

### BP

Yesterday, Friday:

Walk

BP 1RM test

95 x 3

135 x 2

155 x 1

175 x 1

185 x fail - probably not enough rest before this one

Later, worked w/ my son and some of his friends, did a bunch of swings, some Zercher SQ, some barbell cleans and FSQ.

Walk

BP 1RM test

95 x 3

135 x 2

155 x 1

175 x 1

185 x fail - probably not enough rest before this one

Later, worked w/ my son and some of his friends, did a bunch of swings, some Zercher SQ, some barbell cleans and FSQ.

## Thursday, March 15, 2018

### DL

walk

DL: week 3, session #2

225 x 5 double over, paused tng

275 x 6 as singles l/u (favored grip), reset at the bottom, all pretty good although breathing was harder by the end

225 x 5 r/u

DL: week 3, session #2

225 x 5 double over, paused tng

275 x 6 as singles l/u (favored grip), reset at the bottom, all pretty good although breathing was harder by the end

225 x 5 r/u

### BP

Walk

BP, Week 3, session 3 (this week is 2, 3, 1)

95 x 7

125 x 5

135 x 5

145 x 2

160 x 1

135 x 6

125 x 5

135 x 3

125 x 5

All w/ no rest other than to change the weights, then stand at the rack and take 3 breaths, then have at it again. By the end, I was near my limits to finish the reps, but that's OK, I think. This is likely the most BP I've even done in a single session.

BP, Week 3, session 3 (this week is 2, 3, 1)

95 x 7

125 x 5

135 x 5

145 x 2

160 x 1

135 x 6

125 x 5

135 x 3

125 x 5

All w/ no rest other than to change the weights, then stand at the rack and take 3 breaths, then have at it again. By the end, I was near my limits to finish the reps, but that's OK, I think. This is likely the most BP I've even done in a single session.

## Tuesday, March 13, 2018

### Rings, DL

Tuesday

Walk

Rings: StC + FL x 1

DL:

225 x 3 hover

225 x 2 hover

275 x 3 quick singles with reset at bottom

225 x 3 hover - various grips on hovers

Walk

Rings: StC + FL x 1

DL:

225 x 3 hover

225 x 2 hover

275 x 3 quick singles with reset at bottom

225 x 3 hover - various grips on hovers

## Monday, March 12, 2018

### Rings, BP, DL

Monday, March 12, 2018

Breathing walk + jog

BP - week 3, session 2 (plan is 2, 3, 1 this week)

DL - week 3, session 3 (plan is 3, 1, 2, 4 this week)

BP:

95 x 6

125 x 6

135 x 6

145 x 1

160 x 1

135 x 5

125 x 4

OHP: just a stick for a few reps

SQ: HBBS - 95 lbs. x 5 good reps, paused and exhaled at the bottom, fighting with right knee to stay out and winning the fight, I think - will need video to confirm.

DL:

225 x 7 - as singles w/ standup reset, x 3 r/u, x 3 l/u, x 1 double over. Hover on the way up, getting better at finding spot.

275 x 4 - as above, x 2 r/u and x 2 /lu

305 x 1 r/u

275 x 3 x 1 r/u, x 2 l/u

225 x 7 as x 6 r/u w/ paused tng, x 1 l/u - had planned to do double overhand but did this instead.

Breathing walk + jog

BP - week 3, session 2 (plan is 2, 3, 1 this week)

DL - week 3, session 3 (plan is 3, 1, 2, 4 this week)

BP:

95 x 6

125 x 6

135 x 6

145 x 1

160 x 1

135 x 5

125 x 4

OHP: just a stick for a few reps

SQ: HBBS - 95 lbs. x 5 good reps, paused and exhaled at the bottom, fighting with right knee to stay out and winning the fight, I think - will need video to confirm.

DL:

225 x 7 - as singles w/ standup reset, x 3 r/u, x 3 l/u, x 1 double over. Hover on the way up, getting better at finding spot.

275 x 4 - as above, x 2 r/u and x 2 /lu

305 x 1 r/u

275 x 3 x 1 r/u, x 2 l/u

225 x 7 as x 6 r/u w/ paused tng, x 1 l/u - had planned to do double overhand but did this instead.

## Saturday, March 10, 2018

### 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

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

## Friday, March 9, 2018

### 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

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

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

## Wednesday, March 7, 2018

### 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.

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.

## Tuesday, March 6, 2018

### 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

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

## Monday, March 5, 2018

### 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.

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:

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-

## Friday, March 2, 2018

### BP

BP:

85 x 6

105 x 5

115 x 5

135 x 1

145 x 1

156 (kg plates) x 1

166 x 1

171 x 1

Have done 3 extra reps already, and heavy ones, so:

115 x 6, recast as 125 x 4

105 x 6, recast as 125 x 5

SQ: high bar back, 95 x 5 still in Oly shoes. Some discomfort in both knees, feels like stretching out tight stuff.

85 x 6

105 x 5

115 x 5

135 x 1

145 x 1

156 (kg plates) x 1

166 x 1

171 x 1

Have done 3 extra reps already, and heavy ones, so:

115 x 6, recast as 125 x 4

105 x 6, recast as 125 x 5

SQ: high bar back, 95 x 5 still in Oly shoes. Some discomfort in both knees, feels like stretching out tight stuff.

## Thursday, March 1, 2018

### DL

StC + FL x 1

DL: slight reordering to put 2nd sets of 225, which had been listed 2nd, as 4th set. This is better according to PS principles, as I understand things.

225 x 5 double over, paused tng

275 x 4 r/u, paused tng

305 x 1 l/u

225 x 4 double over, paused tng - hovered just off the ground, both directions, on all reps - very interesting, indeed, and not terribly pleasant

DL: slight reordering to put 2nd sets of 225, which had been listed 2nd, as 4th set. This is better according to PS principles, as I understand things.

225 x 5 double over, paused tng

275 x 4 r/u, paused tng

305 x 1 l/u

225 x 4 double over, paused tng - hovered just off the ground, both directions, on all reps - very interesting, indeed, and not terribly pleasant

## Wednesday, February 28, 2018

### BP, DL

BP: week 1, session 2 of 3

85 x 5

105 x 5

115 x 4

135 x 1

115 x 5

105 x 3

SQ: high bar, 95 x 4 - Oly shoes, very deep, paused

DL: week 1, session 2 of 4

225 x 9 double overhand, paused tng (supposed to be x 3, 4 - whoops, mis-counted)

275 x 3 double overhand, paused tng

85 x 5

105 x 5

115 x 4

135 x 1

115 x 5

105 x 3

SQ: high bar, 95 x 4 - Oly shoes, very deep, paused

DL: week 1, session 2 of 4

225 x 9 double overhand, paused tng (supposed to be x 3, 4 - whoops, mis-counted)

275 x 3 double overhand, paused tng

## Tuesday, February 27, 2018

### DL - variety on 4" blocks

Tuesday

DL on 4" blocks

225 x 2 double over

275 x 1 double over

325 x 1 r/u, x 1 l/u

365 x 1 r/u, x 1 l/u - excellent, and variety day, we'll call it

DL on 4" blocks

225 x 2 double over

275 x 1 double over

325 x 1 r/u, x 1 l/u

365 x 1 r/u, x 1 l/u - excellent, and variety day, we'll call it

## Monday, February 26, 2018

### Rings, BP, DL

Today, Monday, February 26, 2018

Walk

Rings: StC + FL x 1

BP: 85 x 3, 105 x 6, 115 x 4, 135 x 1, 115 x 3

SQ: high bar, still in SQ shoes, 95 lbs. x 3, paused, exhaled, looking to stretch/straighten out back

DL: 225 x 2 on 6" blocks - bar just below knee, weird to start there

DL:

225 x 5 double over, paused tng

275 x 3 double over, paused tng

Grip a little tired for DL from BP but, at these weights, feels fine, just a little pumped.

Walk

Rings: StC + FL x 1

BP: 85 x 3, 105 x 6, 115 x 4, 135 x 1, 115 x 3

SQ: high bar, still in SQ shoes, 95 lbs. x 3, paused, exhaled, looking to stretch/straighten out back

DL: 225 x 2 on 6" blocks - bar just below knee, weird to start there

DL:

225 x 5 double over, paused tng

275 x 3 double over, paused tng

Grip a little tired for DL from BP but, at these weights, feels fine, just a little pumped.

## Thursday, February 22, 2018

### SW, Rings, GU, DL

Today, Thursday

SW: 44 kg x 2h x 4 singles

WM: bw x 3L/R

TT (toe touch) x a few

Rings: StC + FL x 1

GU: 10kg, to hand, ladder 1-2, lf - 6 total reps

DL: from floor, double overhand, paused tng

trying for new form, keeping weight pulled in closer to body

225 x 5 double over

225 x 5 double over - noticing that thumbs brush outsides of shins, maybe need slightly narrower stance or slightly wider grip width? ... we'll have to experiment.

SW: 44 kg x 2h x 4 singles

WM: bw x 3L/R

TT (toe touch) x a few

Rings: StC + FL x 1

GU: 10kg, to hand, ladder 1-2, lf - 6 total reps

DL: from floor, double overhand, paused tng

trying for new form, keeping weight pulled in closer to body

225 x 5 double over

225 x 5 double over - noticing that thumbs brush outsides of shins, maybe need slightly narrower stance or slightly wider grip width? ... we'll have to experiment.

### Post-Meet Week

Catching up on the last week.

Took the rest of the week off from Thursday.

Lifted on Sunday, February 18, 2018 at the NEPA USAPL meet. Was oldest lifter in meet, pulled 152.5 kg first attempt, 160 kg second, and failed 165 kg third. (336, 353, 364 lbs., respectively).

Monday, did 6 x 8kg getups, first 5 to elbow, last rep to hand, plus headstand w/ leg raise

Off yesterday

Today, Wednesday, basement gym is a mess but

GU: 8 kg, rf, 2 to elbow and 3 to hand each side.

SW: 44 kg x 2h x 3 deadstart reps

16/16: See-saw Mil Press, lf, 10 each side

Headstand: several leg raises then held headstand

Going to look into deadlift blocks to work on over 100% 1RM lifts with a reduced range of motion.

Took the rest of the week off from Thursday.

Lifted on Sunday, February 18, 2018 at the NEPA USAPL meet. Was oldest lifter in meet, pulled 152.5 kg first attempt, 160 kg second, and failed 165 kg third. (336, 353, 364 lbs., respectively).

Monday, did 6 x 8kg getups, first 5 to elbow, last rep to hand, plus headstand w/ leg raise

Off yesterday

Today, Wednesday, basement gym is a mess but

GU: 8 kg, rf, 2 to elbow and 3 to hand each side.

SW: 44 kg x 2h x 3 deadstart reps

16/16: See-saw Mil Press, lf, 10 each side

Headstand: several leg raises then held headstand

Going to look into deadlift blocks to work on over 100% 1RM lifts with a reduced range of motion.

## Wednesday, February 14, 2018

### Rings, DL

Walk, a bit longer than usual, about 25 min each way

Rings: StC + FL x 1

DL: on 3/4" platform: This is week 4, session 3 as we're going backward for the final week to taper

225 x 2 r/u, paused tng

225 x 2 l/u (favored), paused tng

275 x 1 r/u - misloaded bar at first, one a 25 on one side, so fixed, and did the lift just fine.

305 x 1 l/u

Rings: StC + FL x 1

DL: on 3/4" platform: This is week 4, session 3 as we're going backward for the final week to taper

225 x 2 r/u, paused tng

225 x 2 l/u (favored), paused tng

275 x 1 r/u - misloaded bar at first, one a 25 on one side, so fixed, and did the lift just fine.

305 x 1 l/u

## Tuesday, February 13, 2018

### Rings, DL

Breathing walk w/ run at end.

Rings - StC but failed to come out of it after getting nice and deep. Tried to come up fast rather than tight, and I got stuck. Way tired overall - just no break at the show - taught two sessions on Sunday, drove around a bunch last night, dog tired today.

bw 151.4, started taking 2 herbal water pills this AM.

Doing week 4, session 4 of DL plan on week 4, day 1, in order to taper

DL: on 3/4" platform this week

225 x 3 double over paused tng

275 x 2 double over paused tng

305 x 1 l/u

Rings - StC but failed to come out of it after getting nice and deep. Tried to come up fast rather than tight, and I got stuck. Way tired overall - just no break at the show - taught two sessions on Sunday, drove around a bunch last night, dog tired today.

bw 151.4, started taking 2 herbal water pills this AM.

Doing week 4, session 4 of DL plan on week 4, day 1, in order to taper

DL: on 3/4" platform this week

225 x 3 double over paused tng

275 x 2 double over paused tng

305 x 1 l/u

## Saturday, February 10, 2018

### Rings, DL

Saturday, DL cycle Week 3, Session 4. This is a highest volume, heaviest day, and the first time we've done it on a Saturday.

Rings: StC + FL x 1

DL: all on 1-1/2" platform

225 x 4 double over, paused tng

275 x 5 double over, paused tng

305 x 2 r/u, paused tng

330 x 1, l/u

Rings: StC + FL x 1

DL: all on 1-1/2" platform

225 x 4 double over, paused tng

275 x 5 double over, paused tng

305 x 2 r/u, paused tng

330 x 1, l/u

## Friday, February 9, 2018

### DL

Week 3, Session 3

Some bw-only windmills, goblet squats, and a few sets of 10 swings w/ 24 kg while teaching this AM

Walk

DL: on 1-1/2" platform this week

225 x 4 double overhand

275 x 4 r/u

305 x 1, 1 l/u - better use of lats and therefore keeping the bar close on the 2nd rep.

Some bw-only windmills, goblet squats, and a few sets of 10 swings w/ 24 kg while teaching this AM

Walk

DL: on 1-1/2" platform this week

225 x 4 double overhand

275 x 4 r/u

305 x 1, 1 l/u - better use of lats and therefore keeping the bar close on the 2nd rep.

## Thursday, February 8, 2018

### Variety: Rings, Zercher DL

Week 3, mid-week variety day

Rings: StC + FL x 1

Zercher DL: 165 x 4 paused tng, a PR for reps @ 165, I think

Rings: StC + FL x 1

Zercher DL: 165 x 4 paused tng, a PR for reps @ 165, I think

### Rings, DL

DL Comp Cycle, week 3, session 2

Rings: StC + FL x 1

DL: all on 1-1/2" platform this week

225 x 5 - double overhand, paused tng

275 x 3 - right under, paused tng

305 x 2 - left under, as singles

Rings: StC + FL x 1

DL: all on 1-1/2" platform this week

225 x 5 - double overhand, paused tng

275 x 3 - right under, paused tng

305 x 2 - left under, as singles

## Tuesday, February 6, 2018

### DL

Tuesday, week 3, DL session 1. Moved back a day so heavy day will be on Saturday

No rings, short on time

DL: all on 1-1/2" platform starting today and for the rest of this week

225 x 4 double overhand, paused tng

275 x 2, same

305 x 1 l/u

No rings, short on time

DL: all on 1-1/2" platform starting today and for the rest of this week

225 x 4 double overhand, paused tng

275 x 2, same

305 x 1 l/u

## Monday, February 5, 2018

### Rings, Zercher DL

Monday, Week 3 of DL program

Will lift Tu/We/Fri/Sat this week to get heavy day closer to competition day of Sunday

Walk

Rings: StC + FL x 1

Zercher DL: 165 x 1, x 2, First single wasn't sufficiently warmed up, nothing terrible happened. 2nd set was much better.

Will lift Tu/We/Fri/Sat this week to get heavy day closer to competition day of Sunday

Walk

Rings: StC + FL x 1

Zercher DL: 165 x 1, x 2, First single wasn't sufficiently warmed up, nothing terrible happened. 2nd set was much better.

### DL - Week #2, Session #4

Week 2, Session 4:

Walk

DL: all on 2-1/4" platform

225 x 3 double over, paused tng

275 x 3 double over, paused tng

305 x 3, 2 x r/u, 1 x l/u, all as singles w/ stand-up reset

330 x 1 l/u - solid

Walk

DL: all on 2-1/4" platform

225 x 3 double over, paused tng

275 x 3 double over, paused tng

305 x 3, 2 x r/u, 1 x l/u, all as singles w/ stand-up reset

330 x 1 l/u - solid

## Thursday, February 1, 2018

### Rings, DL

Thursday. DL plan from John Spezzano, Week #2, session #3

breathing walk + jog

walk

Rings: usual

DL: on 2-1/4" platform

225 x 3 double over, paused tng

275 x 2, r/u then l/u

305 x 3, r/u then 2 x l/u - did all DL's in the space of 15 minutes, last one was slow but solid. Need to allow more time for tomorrow's session, which includes 330 lbs. 8 lifts today, 10 tomorrow and a heavy one at the end.

breathing walk + jog

walk

Rings: usual

DL: on 2-1/4" platform

225 x 3 double over, paused tng

275 x 2, r/u then l/u

305 x 3, r/u then 2 x l/u - did all DL's in the space of 15 minutes, last one was slow but solid. Need to allow more time for tomorrow's session, which includes 330 lbs. 8 lifts today, 10 tomorrow and a heavy one at the end.

## Wednesday, January 31, 2018

### Rings, Zercher DL

Rings:

Zercher DL

185 x 1

195 x 1

205 x 1 - I believe this is a new PR

Increasing intensity as my meet nears, and this will be the heaviest in this lift until after the meet, Probably back to triples at 165 or so for the next few.

Zercher DL

185 x 1

195 x 1

205 x 1 - I believe this is a new PR

Increasing intensity as my meet nears, and this will be the heaviest in this lift until after the meet, Probably back to triples at 165 or so for the next few.

## Tuesday, January 30, 2018

### Rings, DL

Tuesday, week 2, session 2

Rings: StC + FL x 1

DL: on 2-1/4" platform

225 x 3 double overhand, paused tng

275 x 2, r/u, stand up and reset (a few breaths) between

305 x 2 l/u, same - 2nd rep was slower, but I felt tighter. Interesting - something like better technique but less intensity of effort.

Rings: StC + FL x 1

DL: on 2-1/4" platform

225 x 3 double overhand, paused tng

275 x 2, r/u, stand up and reset (a few breaths) between

305 x 2 l/u, same - 2nd rep was slower, but I felt tighter. Interesting - something like better technique but less intensity of effort.

## Monday, January 29, 2018

### Rings, DL

Friday - week #1, session #4

Rings: StC + FL x 1

DL:

@ 3", double over,

225 x 3

275 x 2

@ 3", l/u

305 x 2

@3", r/u

330 x 1

Rings: StC + FL x 1

DL:

@ 3", double over,

225 x 3

275 x 2

@ 3", l/u

305 x 2

@3", r/u

330 x 1

## Thursday, January 25, 2018

### Rings, DL

Rings: Partial false grip - pullup x 1, StC + FL x 1

DL: 3" platform

225 x 3 r/u, short rest

275 x 2 l/u, short rest

305 x 2 l/u - all easy today, even on the platform elevation

DL: 3" platform

225 x 3 r/u, short rest

275 x 2 l/u, short rest

305 x 2 l/u - all easy today, even on the platform elevation

## Wednesday, January 24, 2018

### Rings, Zercher DL

Rings: StC + FL x 1

Zercher DL: 185 x 3 - only a little dizzy, x 3 again, a little less dizzy although not perfect in that regard

ab cramp afterwards, right side rectus, which is where it usually is when I get them.

Zercher DL: 185 x 3 - only a little dizzy, x 3 again, a little less dizzy although not perfect in that regard

ab cramp afterwards, right side rectus, which is where it usually is when I get them.

### Rings, DL

Rings: StC + FL x 1

DL: all double overhand, all 3" platform

225 x 1

275 x 2 - 95% tng - light touch but paused.

305 x 1

No video - all lifts felt easy.

Looking forward to Zercher DL tomorrow

DL: all double overhand, all 3" platform

225 x 1

275 x 2 - 95% tng - light touch but paused.

305 x 1

No video - all lifts felt easy.

Looking forward to Zercher DL tomorrow

## Tuesday, January 23, 2018

### Rings, DL

Yesterday, Monday

walk

Rings: StC + FL x 1

John's DL program: on 3" block, double over, singles @ 225, 265, 295

walk

Rings: StC + FL x 1

John's DL program: on 3" block, double over, singles @ 225, 265, 295

## Friday, January 19, 2018

### Rings, Zercher DL

Rings: StC + FL x 1

Zercher DL: 185 x 2, 2, 2 - got dizzy on second rep of each set but progressively less so. First rep of third set, got nice and tight in arm curl and that rep felt the best of the day. Last time was 175 x 3, 185 x 3, so today is progress, and we'll aim for 185 x 3 reps x 2 sets next time or soon.

Zercher DL: 185 x 2, 2, 2 - got dizzy on second rep of each set but progressively less so. First rep of third set, got nice and tight in arm curl and that rep felt the best of the day. Last time was 175 x 3, 185 x 3, so today is progress, and we'll aim for 185 x 3 reps x 2 sets next time or soon.

## Thursday, January 18, 2018

### Rings, DL

Rings: StC + FL x 1

DL: conventional, 265 lbs, double over, 5 singles on very short rest

break

x 2 singles, stand up and reset in the middle.

DL: conventional, 265 lbs, double over, 5 singles on very short rest

break

x 2 singles, stand up and reset in the middle.

## Tuesday, January 16, 2018

### Rings, Zercher DL, OHP

Today, Tuesday:

Lots of walking - 5 stops, out for close to 2 hours

Rings: StC + FL x 1

Zercher DL: 175 x 3, 145 x 1 (my wife's DL bar), 185 x 3 - hips back seems to be the secret to this lift, both during setup and as you lower it. 185 is yet another PR triple

break

OHP: 75 lb. x 3, 3, 4, 4, 4, 5 - 23 reps in 6 sets. Goal will be 24 reps in 5 sets next time.

Lots of walking - 5 stops, out for close to 2 hours

Rings: StC + FL x 1

Zercher DL: 175 x 3, 145 x 1 (my wife's DL bar), 185 x 3 - hips back seems to be the secret to this lift, both during setup and as you lower it. 185 is yet another PR triple

break

OHP: 75 lb. x 3, 3, 4, 4, 4, 5 - 23 reps in 6 sets. Goal will be 24 reps in 5 sets next time.

## Monday, January 15, 2018

### Rings, 1APU, DL Sumo

Today, Monday

short walk

Rings: StC + FL x 1

1APU @ 10" x 2R/L, 3R/L

DL: Sumo, all double overhand: 245 x 2, 265 x 8, 4, 3 - first reps still worse than later, but getting better as I start to figure this out.

No more time - tomorrow, Zercher DL, I hope

short walk

Rings: StC + FL x 1

1APU @ 10" x 2R/L, 3R/L

DL: Sumo, all double overhand: 245 x 2, 265 x 8, 4, 3 - first reps still worse than later, but getting better as I start to figure this out.

No more time - tomorrow, Zercher DL, I hope

## Friday, January 12, 2018

### Rings, 1APU, DL

Yesterday, too busy - no exercise

Today, Friday, nice warmup of Cossack sequence and windmills while teaching

Later

Rings: StC x 1 - deep, long hang, skipped the FL

1APU @ 10" x 2R/L, x1R/L

DL: Sumo, 245 lbs x 8 - took a slightly more turned-out stance, felt great, x 8 again, both double overhand. No knee discomfort first set but set up very carefully. Slight knee discomfort second set, reset right foot in middle and solved that.

Today, Friday, nice warmup of Cossack sequence and windmills while teaching

Later

Rings: StC x 1 - deep, long hang, skipped the FL

1APU @ 10" x 2R/L, x1R/L

DL: Sumo, 245 lbs x 8 - took a slightly more turned-out stance, felt great, x 8 again, both double overhand. No knee discomfort first set but set up very carefully. Slight knee discomfort second set, reset right foot in middle and solved that.

## Wednesday, January 10, 2018

### Rings, Zercher DL, Sumo DL

A little run at the end of the breathing walk today again

Rings: StC + FL x 1

Zercher DL: 165 x 3, 175 x 3 - both those are PR triples

Sumo DL: 225 x 8 double over - these are getting easier _fast_. For both these kinds of DL, I need just a little more turnout than I think when I start, and especially on the right foot, I think.

Rings: StC + FL x 1

Zercher DL: 165 x 3, 175 x 3 - both those are PR triples

Sumo DL: 225 x 8 double over - these are getting easier _fast_. For both these kinds of DL, I need just a little more turnout than I think when I start, and especially on the right foot, I think.

## Tuesday, January 9, 2018

### GS, DL Sumo

Today, Tuesday:

walk

Goblet Squat (GS): 24 kg x 3, 32 kg x 3

DL:

Sumo @ 175 x 4

Sumo @ 225 x 4, 5 - got better as they went. I tend to not want to sit back and I need to more. Still have to try to figure out the wedge.

walk

Goblet Squat (GS): 24 kg x 3, 32 kg x 3

DL:

Sumo @ 175 x 4

Sumo @ 225 x 4, 5 - got better as they went. I tend to not want to sit back and I need to more. Still have to try to figure out the wedge.

## Monday, January 8, 2018

### Rings, BP

Nothing on the weekend - rehearsal and work on Jamboree

Today, Monday:

My first breathing walk in a while because the weather is starting to break. Jog at the end

Rings: StC + FL x 1, StC a second time because should felt like I hadn't gotten it to the right place the first time.

BP: 135 x 5, 145 x 4, 135 x 7, 145 x 5 - only 4 sets today and out of time, but a good day.

Today, Monday:

My first breathing walk in a while because the weather is starting to break. Jog at the end

Rings: StC + FL x 1, StC a second time because should felt like I hadn't gotten it to the right place the first time.

BP: 135 x 5, 145 x 4, 135 x 7, 145 x 5 - only 4 sets today and out of time, but a good day.

## Friday, January 5, 2018

### Rings, 1APU, Zercher DL

Rings: StC + FL x 1

1APU @ 10" x 2R/L, x 1R/L rest chest briefly at bottom, @18" bench x 3L/R - left first because it felt weak last set

PU: Archer. x 1 extend right, x 1 extend left

Zercher DL: a bit tired, but 165 x 2 tng, x 2 tng - 4 is recent PR reps @ this weight, so we'll stop there for today

out of time

1APU @ 10" x 2R/L, x 1R/L rest chest briefly at bottom, @18" bench x 3L/R - left first because it felt weak last set

PU: Archer. x 1 extend right, x 1 extend left

Zercher DL: a bit tired, but 165 x 2 tng, x 2 tng - 4 is recent PR reps @ this weight, so we'll stop there for today

out of time

## Wednesday, January 3, 2018

### Rings, Various DL's

Today, Wednesday.

Again, short on time

Rings: StC + FL x 1, back to rings like a bar to start

Zercher DL: 155 x 3 tng, 165 x 3 tng - excellent!

DL: 2" bar, straddle: 245 x 2 each way on short rest, longer rest, repeat

DL: Hack, 275 x 2

DL: Conventional x 2 - haven't done this in a while, grip tired from the day's lifting but otherwise pretty easy

Again, short on time

Rings: StC + FL x 1, back to rings like a bar to start

Zercher DL: 155 x 3 tng, 165 x 3 tng - excellent!

DL: 2" bar, straddle: 245 x 2 each way on short rest, longer rest, repeat

DL: Hack, 275 x 2

DL: Conventional x 2 - haven't done this in a while, grip tired from the day's lifting but otherwise pretty easy

## Tuesday, January 2, 2018

### Rings, 1APU, OHP

Today, Tuesday:

Rings: StC + FL x 1 - held rings parallel today instead of like a bar

1APU @ 10" x 2R/L - have been doing some at 10" instead of 12" and not noticing the difference. Right thumb a bit sore at base afterwards

OHP: 75 lbs. x 4, 5, 4

That's it for today - out of time.

Rings: StC + FL x 1 - held rings parallel today instead of like a bar

1APU @ 10" x 2R/L - have been doing some at 10" instead of 12" and not noticing the difference. Right thumb a bit sore at base afterwards

OHP: 75 lbs. x 4, 5, 4

That's it for today - out of time.

### 1APU, Rings, Zercher DL

Today, Monday

1APU @ 12": 1R/L, 1R/L, 1R/L

Rings: StC + my usual, angled FL x 1

Zercher DL: 145 x 3 tng, 155 x 3

1APU @ 12": 1R/L, 1R/L, 1R/L

Rings: StC + my usual, angled FL x 1

Zercher DL: 145 x 3 tng, 155 x 3

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