## Friday, October 23, 2020

### October 23, 2020: SQ/BP/DL

SQ: day's focus
135 x 5
145 x 4
155 x 3, 3
165 x 2
175 x 1
BP: 155 x 4
DL:
135 kg x 1 double over
135 kg x 1 r/u
135 kg x 1 l/u
NB: starting to figure out how to wedge

## Thursday, October 22, 2020

### October 22, 2020: GU, SQ/BP/DL

GU:
rf, bw x 1
8 kg: rf, bw x 1 but with lots of repeats of the earlier stages
Also sorting out my "half-kneeling stance," which isn't that. Pushing _backwards_ on the front heel is the key for me.
walk 3.5 miles
SQ: 135 lb x 5
BP: 145 lb x 6
DL:
115 kg x 2 double overhand
125 kg x 2 r/u
135 kg x 2 l/u - good setup for 1st rep, too quick to do 2nd rep and therefore wasn't a good setup or rep
145 kg x 1

### October 21, 2020

walk
PU: assisted one-arm on uneven rights x 2 left, 2 right w/ 5 min rest between.
SQ: (light)
135 x 3, 3
BP: (20 total reps, heavy
145 x 5
155 (84%) x 3, 3
160 (86%) x 3, 3, 3
DL: (light)
115 kg x 1 double over - experimenting with vertical shins today
115 kg x 3, r/u, standup resets
115 kg x 3, l/u, standup resets

## Wednesday, October 21, 2020

### October 20, 2020

PU: uneven rings about 18" apart, all left first
lf, 2 reps + 5-second hang
short rest
lf, 1 rep + 2-second hang
short rest
lf, 1 good rep + 1 failed rep - clearly not enough rest
SQ:
65 lb x 5
95 lb x 5
135 lb x 5, 5, 5
BP: 145 x 4
DL:
115 kg x 5 double overhand, stand up resets
115 kg x 4, double over, more vertical shins

## Monday, October 19, 2020

### October 19, 2020: GU, SW (recovery)

Meet report for Saturday, October 17, 2020:
BP:
80 kg x fail - didn't wait for start command
80 kg
85 kg x fail - fought with it but stopped at sticking point.
DL:
Warmed up to 142.5 kg
150 x 1
160 x fail
Today, Monday, October 19, 2020:
Recovering still
GU:
8 kg x 4 alternating singles, rf
SW:
00:00 - 32 kg x 2h x 10
01:00 - 32 kg x 2h x 10
03:00 - 24 kg x left x 10
04:00 - 24 kg x right x 10

## Wednesday, October 14, 2020

### October 14, 2020

walk
meet taper - today is Wednesday, meet is Saturday
BP: 135 x 5
DL:
125 kg x glute budge, glute budge, lift l/u
same but r/u

### October 13, 2020: SQ, BP

Not much for the last three days
No lifting Saturday, Sunday, Monday, 10-11-12 October. Rehearsal and concert Sat/Sun, recover Monday
Today, Tuesday, October 13 - 4 days out from BP + DL (push-pull) meet in Philly
SQ: experimenting with hand positions
45 x 5, long pauses, adjust stance
95 x 3, long pauses, adjust stance
115 x 3, short pause, very small stance adjustment
135 x 3
155 x 3, 3 - we'll call it a good day there for today
BP:
135 x 8 - PR reps @ this weight - these are getting to be so easy, feels great that this has happened
155 x 6 - also PR reps @ this weight
175 x 2 - also PR reps @ this weight, although I think my butt came off the bench on 2nd rep
2360 lb / 16 reps = 147.5 lb / 175 = HARI = 84.3%

## Tuesday, October 13, 2020

### October 9, 2020: BP,

BP:
135 x 3
155 x 2
175 x 1
185 x 1 - recent PR (probably for the last 15 years)
155 x 4 - total 11 lifts, 1695 / 11 = 154.1 = 88% HARI
DL:
Various up to 145 kg

## Thursday, October 8, 2020

### October 8, 2020: SQ, BP

Yesterday, Wednesday, 7 Oct 2020, played around with barbell squats for the first time in a long time, working up to 135 lbs for a triple, paused and exhaled at the bottom, high bar in Oly shoes and Allstars
Definitely did things to make my right shoulder sore.
Today, Thursday:
dip stretch, short ring hangs, Egyptians and other things to loosen/realign right shoulder
SQ:
looking for good low-bar shoulder position, trying pinkies on rings, fingers on bar but not palms, and low bar
45 lb (empty bar) x 10
65 lb x 9
85 lb x 8
95 lb x 7 - hand and shoulder position improving throughout
break - teaching
BP:
135 x 5
150 x 5
165 x 3 - PR at this weight, excellent
150 x 6

## Tuesday, October 6, 2020

### October 6, 2020:

1 mile Buteyko walk w/ 4 pauses, last walk-run
SW:
00:00 32 kg x 10 l
01:00 32 kg x 10 r
03:00 44 kg x 10 x 2h
04:00 44 kg x 10 x 2h
Like this better when the 2h are first - they are more fatiguing than the 1h and therefore better done fresher. Also been a while since I did these ...
walk
PU:
doubled Eagle Loops, so about 17" difference, x 1 each way, lf
short hang, rf, maybe 3-4 seconds
uneven rings, now 17" also x 1 each way w/ 5-sec hang at end
BP:
135 x 3
155 x 3
165 x 2
170 x 2
10 lifts, Total 1540, HARI = 154 lbs = 88%

## Monday, October 5, 2020

### October 5, 2020

Saturday, taught, had a doctor's appointment, then a 2-hour rehearsal on upright.
Sunday, first indoor church service since March, and 4-mile walk.
Today, Monday, a bit tired but basically OK.
PU: on uneven rings, left first
Rings had been 12" apart
13" apart x 1, still too easy, nose touching top of ring
14" apart x 1, same
hang right 2-3 second, hang left 2-3 seconds
15", same, maybe a tiny bit harder
BP:
135 x 7
145 x 7
155 x 4, 2 = 20 reps = enough for today
DL - focus on hips at start
115 kg x 3 r/u
125 kg x 1 l/u
135 kg x 1 l/u

## Friday, October 2, 2020

### October 2, 2020: BP

BP:
135 x 3
155 x 2
165 x 1
175 x 1 - almost missed racking it on the right side
180 x 1 - was careful to rack with straight arms then lower onto hooks
DL:
115 kg x 6
125 kg x 4

## Thursday, October 1, 2020

### October 1, 2020: DL

walk
DL:
115 kg (red, blue) x 3 double over - butt lower to start but it comes up first
115 kg x 3 - leaned into hips to start, felt right to me
125 kg (+black) x 3 double over, all the rest as above
135 kg (+2nd black) x 3 r/u, stand up resets as practice for competition
145 kg (red, blue, green + black) x 2 l/u
150 kg (+2nd black) x 1 l/u

## Wednesday, September 30, 2020

### September 30, 2020: BP

walk
Dip stretch
break
PU, uneven rings, one each way
BP: pyramid today (with a little 1-leg DL in the middle)
135 x 7 = 945
145 x 6 = 870
155 x 5 = 775
1-leg DL: contralateral, left leg first
12 kg x 1 each way
18 kg x 1 each way
BP:
165 x 2 = 330 - I think 3 reps would have been possible but 165 x 2 is a recent PR and that'll do
155 x 5 = 775
145 x 6 = 870 = 4565 / 31 = 147.26 = HARI = 84%
Decided against the final set - this is a volume PR already at 31 reps

### September 29, 2020: Variety (DL)

Yesterday, September 28, Monday, just a 2 mile walk
Today:
warmup with a 3.5 mile walk
further warmup
SW:
00:00 32 kg x 10 left
01:00 32 kg x 10 right
03:00 44 kg x 10 2h - felt really explosive, but stopping here because it's DL day
DL:
125 kg x 5 double over
130 kg x 4 r/u
135 kg x 3 l/u
140 kg x 2 r/u
145 kg x 1 l/u

## Sunday, September 27, 2020

### September 27, 2020: Variety (PU, BP, SW)

walk
PU: rings:
1 arm + middle/ring/pinkie on Eagle loop, lf x 1 - 10 second hang at the end of each
reverse
repeat above, timed the hang - 15 seconds left, 9 seconds right. I start to slowly rotate when hanging right, and right pinkie and ring finger are definitely weaker than left
single each side on 12" height difference rings, no hold at end
another single each side on uneven rings as above
last set, so 5 reps each side in total
BP: 150 lb x 5
Had planned to DL but grip and lats feel pretty fried - maybe tomorrow
SW - easy/recovery day
00:00 - 32 kg x 2h x 10
01:00 - 32 kg x 2h x 10
03:00 - 24 kg x left x 10
04:00 - 24 kg x right x 10

## Saturday, September 26, 2020

### September 26, 2020: (SW, BP)

SW:
00:00 44 kg x 2h x 10
01:00 44 kg x 2h x 10
03:00 32 kg x left x 10
04:00 32 kg x right x 10
06:00 44 kg x 2h x 10
break
BP: Saturday mini-meet
135 (~60 kg) x 4
145 (~65 kg) x 3
155 (~70 kg) x 2
165 (~75 kg) x 1
170 (~77.5 kg) x 1
175 (~80 kg) x 1 = 1795 / 12 = HARI = 149.58 lb
excellent! matches current working PR
total

## Friday, September 25, 2020

### September 25, 2020: Variety

GU: left first: 8 kg, 12 kg, 18 kg.
12 was a little shaky.
18 was a little more shaky, but no harm, no foul. Other than demonstrating control of the weight, which I clearly did not do, it was a legit getup on each side.
Haven't done more than 12 kg much, only 16 kg once last time, so this is a good thing.
DL:
125 kg x 2 double over
125 x 2 r/u
140 x 2 l/u - my wife said form was good on first rep, hips came up first on 2nd rep
Later
PU, rings:
left hand + middle/ring/pinkie on Eagle loop x 1
reverse
same but on unequal rings @ 12" height difference
reverse
same again but back to Eagle loops, and did a double each way
Dip stretch, just to finish

### September 24, 2020: Variety (PU, DL)

walk
PU, rings: left arm + middle, ring, and pinkie x 1
reverse
Stopped here but right arm hang didn't feel good, will try two next time
BP:
135 x 3 = 405
145 x 2 = 290
155 x 2 = 310
160 x 2 = 320
145 x 4 = 580
160 x 2 = 320 = 2225 in 15 reps
145 x 3 = 435 = 2660 in 18 reps
165 x 1 = 165 = 2825 in 19 reps = 148.68 = HARI = 85%
170 x 1 = 170 = 2995 in 20 reps = 149.75 = HARI = 85.6%
Haven't done 170 in a long time - proves that doing all my 1-arm-assisted PU has taken its toll on my BP.
DL:
125 kg x 1 r/u, x 1 l/u
135 kg x same

## Thursday, September 24, 2020

### September 23, 2020: Variety (DL)

Tried 1 BP @ 135 lbs., felt stiff, sore, and weak, so no more of that today
DL: all conventional, mixed grip
125 x 4, r/u
125 x 4, l/u
135 x 3, r/u
135 x 3, l/u

## Tuesday, September 22, 2020

### September 22, 2020: Variety(PU, BP)

walk
Dip stretch
PU, rings:
left + middle/ring/pinkie x 2 - technical max is this but could crank out another
reverse
left + middle/ring/pinkie x 1 - trying to get a few more reps in total by doing singles
reverse. Solid, ~3-sec pause with fist higher than chin
repeat above (1 rep each way) - boy, solid singles feel great
repeat above but switched to other set of rings and adjusted them to be about 10-1/2" different in height - feels about like 9" (what the Eagle Loop adds), probably because the supporting hand has all its fingers and can move around more.
Total of 5 reps each side today, likely a PR
BP:
135 x 5
155 x 3
135 x 5
155 x 3
165 x fail - had spotters, shoulders just didn't want to push another heavy-for-me weight after everything else I did today, no long struggle, just felt the shoulders check out and asked the spotters to take the weight.
NB: As meet draws nearer, will need to back off on PU/CU before BP
Will DL tomorrow - cooked today, including lower back (perhaps because I helped a friend move yesterday ...)

## Monday, September 21, 2020

### September 21, 2020: Variety/Off

Helped a friend move, walked about 4 miles, climbed almost 30 flights of stairs according to my phone.

## Sunday, September 20, 2020

### September 20, 2020: Variety (PU, BP, DL)

at 5 pm today:
PU: rings
bw + 4kg on belt, left hand + right index finger x 1, then hang
reverse
same but using middle finger and no extra weight, 1 each way, no hang
BP:
145 x 4
155 x 3
145 x 6
155 x 4 = 17 reps, 2535 lbs / 17 reps = 149.12 lb = HARI = 85.2%
DL: all conventional
135 x 2 r/u
135 x 2 l/u
135 x 2 r/u
135 x 2 l/u
135 x 1 r/u
135 x 1 l/u

## Saturday, September 19, 2020

### September 19, 2020: Variety

short walk
PU: rings, 1 arm + index, lf, as yesterday, single plus a brief hang at the end
BP: 145 x 6, middle fingers on rings
Zercher DL: 135 lb x 1, bar on 4" blocks (my wife's setup)
DL:
125 kg x 5, conventional, r/u, AC, tried to keep hips back and lower
same but reverse grip - not completely recovered by still OK.

## Friday, September 18, 2020

### September 18, 2020: Variety (PU, BP)

walk 3.5 miles
PU:
left hand + right index finger in Eagle Loop x 1, hold at bottom w/ only left hand
reverse, but hold at bottom not comfortable on right shoulder, so longer hold with some stabilization from left
Repeat above, using middle finger on other hand by itself. This time able to get right hand hang at end - secret seems to be to focus on gripping the crap out of the ring, and particularly focusing on the ring and pinkie fingers. Right pinkie is definitely my weakest finger, and have been working on getting it into the act on all lifts more lately, with good results.
Repeat above, using ring and pinkie fingers of other hand.
break
BP:
135 x 5, pinkies
150 x 3, middle fingers
135 x 6, middle fingers
150 x 4, middle finger - 18 reps total, HARI = 2535/18 = 140.83 = 80.48% (of 175 lb)

## Thursday, September 17, 2020

### September 17, 2020: Easy DL

very tired from BP workout late yesterday
walk
DL:
125 kg
2 reps, AB, trying to involve hips more
2 reps, EC, same
2 reps, narrow sumo, same

### September 16, 2020

Yesterday, Tuesday, no lifting, just a nice walk
Today, Wednesday:
walk
PU, rings:
left hand + right index x 1, reverse
left hand + right index and middle x 2, reverse
left hand + right index, middle, and ring x 3, reverse
nice progression: 1 @ +1 finger, 2 @ +2 fingers, 3 @ +3 fingers
BP:
135 x 5 = 675
145 x 4 = 580
155 x 3 = 465
135 x 6 = 810
145 x 4 = 580
155 x 2 = 310
165 x 1 = 165 = 3585
3585 / 25 = 143.4 HARI
25 reps total

## Wednesday, September 16, 2020

### September 14, 2020: BP, DL

walk about 3 miles
short hang from rings
short dip stretch
BP: middle fingers on rings
135 x 9 - nice not to do these after other things like pullups
DL:
125 x 3 double over AB
135 x 3 r/u AB
145 x 3 l/u AB

## Monday, September 14, 2020

### September 13, 2020: Variety (strength: GU, PU, BP)

bar hangs - rings, one arm and assisted 1-arm
GU:
12 kg x 1, rf
16 kg x 1, rf - not great, but we'll take it for a first time.
PU: rings,
left hand + middle and ring fingers on eagle loop x 1, reverse
left hand + ring and pinkie fingers on eagle loop x 1, reverse
BP: middle fingers on rings
135 x 6
145 x 4
155 x 3

## Saturday, September 12, 2020

### September 12, 2020: Variety (DL)

walk
DL:
125 kg x 3, 1, double over SF
125 kg x 3, double over EC
125 kg x 3, double over SF
125 kg x 3, double over EC

## Friday, September 11, 2020

### September 11, 2020 - Variety (PU, SW, BP)

2-arm bar hangs
1-arm hangs, rings - right side not as comfortable
PU, rings:
left hand + index and middle on eagle loop x 2, reverse
left hand + index and middle on eagle loop x 3, reverse
break
SW: 44 kg x 2h x 16 - good
BP:
00:00
01:30 - 145 x 5, pinkies on rings
05:00 - 145 x 5, ring fingers on rings
08:30 - 145 x 4, middle fingers on rings - total = 14 reps @ 145, huge increase in HARI
maybe reverse the finger order next time

## Thursday, September 10, 2020

### September 10, 2020: Variety (GU, BP)

walk
GU: 4 alternating singles @ 12 kg, rf
BP:
145 x 3, middle fingers on rings
135 x 7, middle fingers on rings

## Wednesday, September 9, 2020

### September 9, 2020 - Variety (SW, BP, DL)

SW: 24 kg x 5's, lf, total 30, switch on the fly (take about 1 min)
BP:
00:30 - 135 x 5, pinkies on rings
03:00 - 135 x 5, pinkies on rings
05:30 - 135 x 5, ring fingers on rings
08:00 - 135 x 4, ring fingers, struggled w/ last rep
13:00 - 145 x 2, middle fingers on rings
18:00 - 145 x 2, middle fingers - total = 23 reps, HARi = 136.74 lb, best reps and HARI this go-round
break
Zercher DL on 4" blocks
135 x 1, 1
NB: My wife is deadlifting 135 lbs and up from 4" blocks, so that's a good setup for me to start working on my Zercher DL again.
DL:
bar + 25's + 20's + comp clamps = 115 kg = 253 lb
bar + 2x25's + comp clamps = 125 kg = 275 lb
115 kg x 3, conventional, double overhand, SF style
115 kg x 3, conventional, double overhand, EC style
125 kg x 3, conventional, double overhand, SF style
125 kg x 3, conventional, double overhand, EC style

## Tuesday, September 8, 2020

### September 8, 2020: Variety

bar hangs x 2h x a few
PU: rings
left hand + right index and middle in eagle loop x 3, repeat for other side
NB: nice pop in right should when it was the pulling side
repeat all the above.
Right shoulder seems in a better place after the big pop.
For everything above, 3rd rep wasn't quite as high at the finish as the first two - a thing to
try to improve before adding reps, but these are getting easier and faster, and the eagle loop is a good thing - makes it tougher at the top.
GU: 12 kg, rf, alternating singles, 3 each side.

## Monday, September 7, 2020

### September 7, 2020: Variety (SW + BP)

Yesterday, Sunday, not much
Today, Monday
walk
HIRT-inspired
00:00 - 1h SW x 5's, left, total 30
03:00 - BP 135 x 5
05:00 - BP 135 x 5
07:00 - BP 135 x 5
13:00 - BP 135 x 5 - 20 reps is yet another volume PR at this weight
experimented with grip widths between pinkie on rings and index fingers on rings - so far, all feel fine.

## Saturday, September 5, 2020

### September 4, 2020: Variety

a little stretching, including one arm plus one or two fingers on the rings
GU: alternating singles: 8 kg, 10 kg, 12 kg, 8 kg, 12 kg
Dip Stretch
PU on rings:
left hand + index and middle fingers on eagle loop x 1, reverse
left hand + index and middle fingers on eagle loop x 2, reverse
SQ: high bar
135 x 3, 4, 5

## Thursday, September 3, 2020

### September 3, 2020: Variety (mixed, HIRT style)

walk 4.5 miles
00:00 SW: 32 kg x 2h x 20
02:30 BP: 135 x 3
04:30 BP: 135 x 4
06:30 BP: 135 x 4 - total 11, 2nd day in a row of BP
10:30 SW: 32 kg x 2h x 20

## Wednesday, September 2, 2020

### September 2, 2020: Variety (strength)

Bar Hang - 2h
Bar hang - rings, each way
PU: rings, 1 hand + 1 finger today
left hand + right index finger x 1, reverse
repeat above, better focus on main hand, better result
repeat again but using Eagle Loop for index finger - seems a little harder overall due to lower height of supporting finger, but also a little easier on the finger.
repeat again, back to using just rings, and did a pause at the top, a slower negative, and a brief hang at the bottom again. A little frightening on the right arm but it all went OK and actually felt great afterwards.
4 each way - progress
SQ:
FSQ - 115 x 3
HBBS - 115 x 3
LBBS - 115 x 3
135 x
HB x 3
LB x 3
HB x 3
LB x 3
BP:
00:00 - 2 w/ 2 sec pause
02:00 - 3 2/ 1 sec pause
Repeat at 4:00
repeat at 8:00
repeat at 12:00 but just one set, total 17 reps, up from 14 last time.

### September 1 2020: Variety (S&S)

Short walk
GU: alternating singles, lf: 8 kg, 10 kg, 8 kg, 10 kg, 10 kg - took my time
Timed, took a nap instead of swings - glad I did.

## Sunday, August 30, 2020

### August 30, 2020: Variety (strength)

bar hangs, 1-arm right shoulder not happy, but a couple each way
Rings: PU:
1 arm + index finger, left arm first x 1
1 arm + ring and pinkie finger, left arm first x 2
1 arm + ring and pinkie finger, left arm first x 1 - fingers hand was hurting
1 arm + index and middle finger, left arm first x 3
Hitting the road, going to skip SQ today
BP:
135 x 3 x 3 on the 2:00

## Saturday, August 29, 2020

### August 29, 2020: Variety (S&S)

walk
Bar hangs - 1st w/ 1 hand + pinkie and ring fingers, then just one hand
GU: 8 kg, rf, 5 alternating singles
SW - all 24 kg 1-hand, 10 reps/set
00:00
00:45
02:30
03:15
05:00
05:45
07:30
08:15 - total 80 1h swings

## Friday, August 28, 2020

### August 28, 2020: Variety (strength)

Goblet SQ + curl @ 16 kg x a few
Dip Stretch
Ring PU:
1eft hand + middle and ring fingers right x 5, repeat other way
left hand + ring and pinkie fingers right x 2, repeat other way
FSQ: bounce at bottom
95 x 5
115 x 7
125 x 5
BP: on the 2:00
135 x 3, 3, 3, 3, 2 = 14 reps, up from 10 last time, good

## Thursday, August 27, 2020

### August 27, 2020: Variety (S&S)

walk
Bar Hang - 1h x brief, but improving, finding good position more readily
GU: 8 kg x 4 alternating singles, rf - improving
break
SW:
Instead of a new set every 1:30, inspired by the Quick and the Dead, did a set, another on the minute, then rested until 2 more minutes. I like this better.
00:00 - 32 kg x 2h x 10, 10
01:00 - 24 kg x 1h x lf x 10, 10 - shorter rest before, longer rest after
03:00 - repeat above
06:00 - repeat above
09:00 - repeat above - total 120 swings

## Wednesday, August 26, 2020

### August 26, 2020: Variety (Strength)

PU:
left hand + 2 fingers right x 4, rest, repeat other way
repeat the above but 3 each way
FSQ:
115 x 5, 5 - second set very good
125 x 5 - too tired, got it but they slowed at the sticking point
BP:
135 x 5, 5, 5 - last rep of last set was a grind.

## Tuesday, August 25, 2020

### August 25, 2020: S&S-ish

Bar hang x 1h x rf
GU: 8kg x 3 alternating singles, rf
SW: on the 1:30
32 kg x 2h x 10
44 kg x 2h x 10
24 kg x 1 x 10
24 kg x r x 10
32 kg x l x 10
32 kg x r x 10
24 kg x 1 x 10
24 kg x r x 10
32 kg x 2h x 10
44 kg x 2h x 10 - total 100 swings

## Monday, August 24, 2020

### August 24, 2020: Variety - Strength: PU, FSQ, BP

Long walk, about 2.5 mile route to the grocery store and .8 mile home
1-arm bar hangs, each way, again in a place where I could use other hand and feet as necessary
PU:
right hand + left index finger x 1
reverse x 1, not enough rest between but got it
Repeat but the other way, so
left hand + right index finger x 1
reverse x 1 but with a minute or two rest between
FSQ:
95 x 5 - all paused, some exhaled
105 x 5 - paused
115 x 5 - paused
BP: 1st two sets w/ feet on 2" box, last set not. Last set was better, no more boxes
135 x 4, 4, 2

## Saturday, August 22, 2020

### August 22, 2020: Variety (S&S)

Experimenting with warmups to try to help right shoulder be better in getups.
Goblet Squat: 32 kg x 3 - no problem, just a warmup
1-arm Bar Hang - can hang left no problem, right is, though - body doesn't want to "get under" right arm. Using a low bar in a busy location so I can ease into the 1-arm hang by keeping some weight on my feet and by steadying myself with the other hand.
Progress was made on these today - need to do a lot of setting my right shoulde before it works, also need to focus on gripping harder with right pinkie because it's the weakest of my finger and that, in turn, effects hand angle on the bar and that, in turn, effects what the hang does for the rest of my body, especially my shoulder.
GU: 8 kg x 2 alternating singles, rf - excellent result today, right shoulder was moving through a larger ROM than two days ago and body was more aligned better underneath the weight at the standing position.
break
SW:
32 kg x 2h x 10, 10
24 kg x l x 10, r x 10
44 kg x 2h x 10
32 kg x 2h x 10 - total 60 swings

## Friday, August 21, 2020

### August 21, 2020: (T1, W1, D2) Strength

Hang from rings, Dip Stretch, Shoulder Dislocates
PU: 1h + index+middle, left hand x 3, right hand x 3
SQ:
FSQ: Oly shoes
bar x 1, 95 x 5, 5
BP: socks, 2" boxes
135 x 3, 4

## Thursday, August 20, 2020

### August 20, 2020: (T1, W1, D1) GU x 2, SW x 100

Tuesday and Wednesday, not much, just walk and yard work
Today, Thursday
Buteyko walk
Walk. On the way home, a couple of short sprints up stairs.
GU: finding the right kind of mat - size, thickness, removability - for getups.
Decided on some interlocking flooring I had a few pieces of.
4 kg x 1 l/r
8 kg x 1 r/l - need to go right up (which means left down) first - it's the weakest for both arms
SW: On the 1:30 today, all 10's - 100 reps
00:00 - 32 kg x 2h
01:30 - 32 kg x 2h
03:00 - 24 kg x l
04:30 - 24 kg x r
06:00 - 32 kg x 2h
07:30 - 32 kg x 2h
09:00 - 24 kg x l
10:30 - 24 kg x r
12:00 - 32 kg x 2h
13:30 - 32 kg x 2h
A bit glycolytic but OK, will stick with this for a while, 2-3x/week, and try to make it easier as I adapt. Form pretty good throughout, probably swinging better than I ever have, likely just from watching so many people on the forum and the ensuing discussions.

## Monday, August 17, 2020

### August 17, 2020: Variety

On Saturday, August 15, PL meet in PA.
DL: 150 x 1, 157.5 x fail, 157.5 x 1
Yesterday, Sunday, just a short walk and some stretching
Today, Monday:
Rings:
Hangs x 1-hand+1-finger
PU x same, 1 rep each way, reversed order and repeated. I'd call these a 90% effort.
Cossack sequence
walk
nap

## Tuesday, August 11, 2020

### August 11, 2020: DL(C1, W6)

walk
DL - all l/u (favored grip)
125 x 1, 1
135 x 1
150 x 1
Thought about more, but decided to save it for the upcoming meet.
Expect to do some light DL's on Thursday.

## Monday, August 10, 2020

### August 10, 2020

Just some walking over the weekend
Today, Monday,
walk, finish w/ Buteyko walk
WM: everything rf
WM: 12 kg x 1
MP: 12 kg x 1
WM: 12 kg x 1
12 kg: 2 MP, WM on 2nd
WM: 12 kg x 1, right only, big focus on right shoulder/arm/hand alignment, lots of little pops and cracks but no pain.

## Friday, August 7, 2020

### August 7, 2020: DL (C1, W5, D2)

Today, Friday:
DL:
125 x 3, conventional r/u
140 x 3, conventional, l/u
152.5 x 1, conventional, r/u, short rest, conventional, l/u - second rep weaker
150 as above but reversed grips - second rep also weaker

## Thursday, August 6, 2020

### August 6, 2020: Variety

Cossack sequence + 1 x 12kg WM
2 more WM each side
1 more WM right (worse) side only
Overhead hold, rf - both sides shake because they're not used to the ROM.
walk

## Wednesday, August 5, 2020

### August 5, 2020: DL (C1, W5, D1)

Week 3, Day 1 was NL = 21
125 x 4
125 x 1
130 x 3
140 x 2
125 x 3
130 x 2
140 x 2
130 x 2
140 x 2
We did:
125 x 5, narrow sumo, r/u
135 x 3, narrow sumo, l/u
145 x 1, conventional, l/u
157.5 x 1, conventional, l/u
145 x 2, conventional, l/u
135 x 2, conventional, l/u

## Tuesday, August 4, 2020

### August 3, 2020: Variety

Travelling. Walk 2.5 miles in the AM, another couple in the afternoon, some stretching, some driving

## Sunday, August 2, 2020

### August 2, 2020: Variety

Today, Sunday:
Trying to practice instruments before exercise, so did a bunch of that after playing at church
Dip Stretch
BW WM and toe touches
Rings: Some PU, some bar hangs w/ one hand + 1 finger, StC + FL
SN:
18 kg OTM for 10 sets of 5, lf, as explosively as possible w/ a solid lockout

## Saturday, August 1, 2020

### August 1, 2020: DL (C1, W4, D2)

DL:
125 x 3, narrow sumo, r/u
135 x 2, narrow sumo, l/u
145 x 1, conventional, l/u
155 x 1, conventional, l/u
165 x fail, fail, both conventional, l/u
Form not good on 165. First try, spent too much time bent over at the bar, huffing and puffing, before I pulled. Second try, I could feel my sacrum move as I lost the lift, but interestingly, I believe what I felt was my sacrum moving from a less good to a better place - if I'm going to make these heavy lifts, I have to get my spine setup properly before the bar leaves the ground. In both cases, the bar left the ground and then stalled. When I position my spine properly, my hips are also further back and, overall, I'm just tighter.

## Thursday, July 30, 2020

### July 30, 2020: Variety

walk
WM, all rf as usual
8 kg x 1, 1
10 kg x 1
12 kg x 1, 1
For last rep, tried to apply FS principle and rotate t-spine at every joint - seemed to help, not a ton, but not nothin', either.

## Wednesday, July 29, 2020

### July 29, 2020: DL (C1, W4, D1)

walk w/ a few bw windmills
DL:
125 x 4, narrow sumo, l/u
130 x 3, narrow sumo, r/u
140 x 3, conventional, l/u
125 x 3, narrow sumo, r/u
130 x 2, narrow sumo, l/u
140 x 2, conventional, r/u
later
WM singles:
6 kg
8 kg x 1, 1, 1
10 kg x 1

### July 28, 2020: Variety

walk early - hot outside
cossack sequence inc. 8 kg WM x 1, later another 1, 1 - after doing 8 the other day, 3 was good for this weight. Right shoulde mechanics still far from perfect but continuing to improve.

## Monday, July 27, 2020

### July 27, 2020: Variety

Yesterday, Sunday, lots of driving and standing in the heat
Today, Monday:
walk
Cossack seq + 8 kg WM x 1, then another WM x 1, always rf now
later
WM: 8kg x 1, 1, 2 - total 6 reps each side @ 8 kg, a recent PR as we rehab right shoulder (and, for that matter, hip). Very good.

## Saturday, July 25, 2020

### July 25, 2020: DL (C1, W3, D3)

Yesterday, Friday, early morning walk for 50 minutes and not much else - busy work day

Today, Saturday: cossack seq w/ 6 kg WM x 3, then additional 3, 2, 2 WM, total 10, progress. DL: 125 x 3, narrow sumo, double overhand 130 x 2, narrow sumo, r/u 140 x 2, conventional, l/u 150 x 1, conventional, l/u 140 x 2, conventional, l/u 130 x 2, conventional, r/u

Today, Saturday: cossack seq w/ 6 kg WM x 3, then additional 3, 2, 2 WM, total 10, progress. DL: 125 x 3, narrow sumo, double overhand 130 x 2, narrow sumo, r/u 140 x 2, conventional, l/u 150 x 1, conventional, l/u 140 x 2, conventional, l/u 130 x 2, conventional, r/u

## Thursday, July 23, 2020

### July 23, 2020: DL (C1, W3, D2)

walk
stretch - cossack seq w/ WM x 2 @ 6kg
Rings:
1 slow, false grip PU, focus on elbows back and down at the top
FL from bottom x 1 - not great, need to practice these more
StC + FL, FL not as low as I can go but straighter, and for longer
DL:
125 x 4, narrow sumo, l/u
(was 5 but did 1 extra yesterday)
130 x 3, narrow sumo, r/u
140 x 3, conventional, l/u
130 x 2, narrow sumo, r/u
140 x 2, conventional, l/u

## Wednesday, July 22, 2020

### July 22, 2020: Variety

Buteyko breathing walk

long break

cossack seq + WM x 3, then WM x 3, then WM x 2, all w/ 6 kg

long break

Q+D style 18 kg SN

00:00 5L

00:45 5R

01:30 5L

02:15 5R

05:00 5L

05:45 5R

06:30 5L

07:15 5R

10:00 5L

10:45 5R

11:30 5L

12:15 5R - total 60 reps

long break

cossack seq + WM x 3, then WM x 3, then WM x 2, all w/ 6 kg

long break

Q+D style 18 kg SN

00:00 5L

00:45 5R

01:30 5L

02:15 5R

05:00 5L

05:45 5R

06:30 5L

07:15 5R

10:00 5L

10:45 5R

11:30 5L

12:15 5R - total 60 reps

## Tuesday, July 21, 2020

### July 21, 2020: DL (C1, W3, D1)

Sunday, a few Q+D style swings and snatches

drive

Monday

walk, jog about a mile, actually - slow but kept it going. Very hot outside.

drive more

Today, Tuesday

left shoulder feeling tight, must be something to do w/ driving

mow the lawn

cut down a tree in the front yard

left shoulder even tighter

cossack seq + WM, then 2 more WM, all WM @6 kg. Shoulder popped/click on left side, still sore but better

left shoulder still tight, some windmills helped. Feels like after-effect of pneumonia shot a week ago

DL: NL was supposed to be 20 but added a mistaken rep. Changed next session to be 1 fewer reps @125

125 x 4, narrow sumo, r/u - in shorts, shins not happy, switch to soccer socks and DL slippers

125 x 1, conventional, r/u - screwed up, was supposed to be 130, no break, add 2.5's, and go

130 x 3, conventional, r/u

140 x 2, conventional, l/u

125 x 3, conventional, l/u

130 x 3, conventional, r/u

140 x 2, conventional, l/u

130 x 2, conventional, r/u

140 x 2, conventional, l/u

drive

Monday

walk, jog about a mile, actually - slow but kept it going. Very hot outside.

drive more

Today, Tuesday

left shoulder feeling tight, must be something to do w/ driving

mow the lawn

cut down a tree in the front yard

left shoulder even tighter

cossack seq + WM, then 2 more WM, all WM @6 kg. Shoulder popped/click on left side, still sore but better

left shoulder still tight, some windmills helped. Feels like after-effect of pneumonia shot a week ago

DL: NL was supposed to be 20 but added a mistaken rep. Changed next session to be 1 fewer reps @125

125 x 4, narrow sumo, r/u - in shorts, shins not happy, switch to soccer socks and DL slippers

125 x 1, conventional, r/u - screwed up, was supposed to be 130, no break, add 2.5's, and go

130 x 3, conventional, r/u

140 x 2, conventional, l/u

125 x 3, conventional, l/u

130 x 3, conventional, r/u

140 x 2, conventional, l/u

130 x 2, conventional, r/u

140 x 2, conventional, l/u

## Saturday, July 18, 2020

### July 18, 2020 DL (C1, W2, D3)

A few bar hangs and bw windmills
DL:
125 x 3, conventional, r/u
130 x 3, conventional, r/u
140 x 2, conventional, l/u
150 x 2, conventional, l/u
140 x 2, conventional, l/u
Wanted to try 155 but my wife dissuaded me from straying from the plan, something I like to do and which gets me overtrained in short order.

## Thursday, July 16, 2020

### July 16, 2020: DL (C1, W2, D2)

warmup - some bar hangs and a few slow PU on the rings.

DL: similar to Monday's (C1, W2, D1), just fewer reps in each set, 21 lifts instead of 26

125 x 4, conventional, r/u

130 x 2, conventional, l/u

140 x 2, conventional, l/u

125 x 4, conventional, r/u

130 x 2, conventional, r/u

140 x 2, conventional, l/u

125 x 3, conventional, r/u

140 x 2, conventional, l/u

DL: similar to Monday's (C1, W2, D1), just fewer reps in each set, 21 lifts instead of 26

125 x 4, conventional, r/u

130 x 2, conventional, l/u

140 x 2, conventional, l/u

125 x 4, conventional, r/u

130 x 2, conventional, r/u

140 x 2, conventional, l/u

125 x 3, conventional, r/u

140 x 2, conventional, l/u

## Wednesday, July 15, 2020

### July 14-15: Variety

Yesterday, Tuesday, walked and stretched including 3 WM each side w/ 6 kg - progress, no back discomfort, also splits
Today, Wednesday, more variety:
18 kg SN x 5L, 5R, 5L, 5R on the :60
break
24 kg SW x 5L, 5R, 5L, 5R on the :45
both of these leave me feeling like a million dollars.
break
WM: 8 kg x 4L/R
Interesting day w/ the WM. Didn't stretch hammies first, so first two reps not so great, elbow bent on first one R. Stretched hammies, 3rd rep was good in the right hip, and on 4th rep, focused on both hip and keeping the weight moving only up and down and not letting it come forward - success. Also on 4th rep, really tried to pack shoulder, open t-spine, roll shoulder back - all the things I need to do, and these things definitely help
Rings: StC + FL - focused on adding glute tension - my wife said my body was perfectly straight, which it hasn't been before, and the angle continues to get closer to parallel, and I was able to hold a bit longer this time, too.
Low rings - dip from bottom, work on turning rings out at top. Only two, 2nd one really go for depth and good mechanics at the final bottom position
walk

## Monday, July 13, 2020

### July 13, 2020: DL (C1, W2, D1)

Yesterday, Sunday, walk and stretch a little
Today, Monday
walk
rings a bit - 1-arm bar hangs
DL: The plan is: 140 x 8, 130 x 6, 125 x 12 (NL=26) as:
125 x 5, narrow sumo, l/u
130 x 4, narrow sumo, r/u
140 x 3, narrow sumo, l/u
125 x 4, narrow sumo, r/u - slightly wider, felt better, arms clear of knees/thighs at bottom
130 x 2, narrow sumo, l/u
140 x 3, conventional, r/u - focused on locking in upper back, weight came off the ground better!
140 x 2, conventional, l/u - not as good, maybe a little fatigue and/or insufficient rest bet. sets
125 x 3, narrow sumo, r/u
NB: originally last two sets were reversed - probably should have left them that way.

## Saturday, July 11, 2020

### July 11, 2020: Variety

A busy day, but time for the Cossack sequence including

WM: 2 x R/L @ 6 kg during, and then 3 x R/L @ 4 kg afterwards

Note that the WM is rehab, not strength training. When my form isn't good on these, it pinches my bad disc on the right side. Good form helps, bad form hurts, so the focus is on a perfect setup and perfect form. This, along with some regular hamstring stretching and the regular cossack sequence, is yielding progress for me.

A few bar hangs during the day.

A short, after dinner walk.

WM: 2 x R/L @ 6 kg during, and then 3 x R/L @ 4 kg afterwards

Note that the WM is rehab, not strength training. When my form isn't good on these, it pinches my bad disc on the right side. Good form helps, bad form hurts, so the focus is on a perfect setup and perfect form. This, along with some regular hamstring stretching and the regular cossack sequence, is yielding progress for me.

A few bar hangs during the day.

A short, after dinner walk.

## Friday, July 10, 2020

### July 10, 2020: DL (C1, W1, D2)

Today, Friday

A longish walk, about 3 miles

WM: 6 kg x 1R, 1L - excellent again

A longish walk, about 3 miles

WM: 6 kg x 1R, 1L - excellent again

Friday's plan: 150 x 2, 140 x 3, 130 x 3, 125 x 6 (NL=14) as

125 x 3, conventional r/u - legs a little tired from the walk

130 x 3, conventional r/u - legs feel great now

140 x 3, conventional l/u - omg, with favored grip, easy

150 x 2- conventional, l/u - awesome, not a struggle. As with all multi-rep sets lately, reset at the bottom but not touch-and-go

after ramping up and getting the day's big weight, finish the volume, which is nice and low today

125 x 3, narrow sumo, l/u - still not dialed in on first rep in this stance

## Thursday, July 9, 2020

### July 9, 2020 - Variety

walk AM

cossack sequence + 5 WM @ 4 kg - excellent

Rings - playing, tried FL from bottom up and top down

Dip Stretch - much nicer and a better stretch if done on dip bar, too difficult to get the stretch I need on rings

Rings (low), dips w/ hold at top, a few

### July 8, 2020: Variety

walked to local grocery store - computer says it's 0.4 miles - and jogged home, longest jog in a long time.

Cossack stretch - not much fun after running but managed.

later

WM: 6 kg x 1R, 1L - feeling it in obliques but not in disc, so good!

Rings: StC + FL - all good

## Tuesday, July 7, 2020

### July 7, 2020: DL (C1, W1, D1)

walk 3 miles

Friday's plan: 150 x 2, 140 x 3, 130 x 3, 125 x 6 (NL=14) as

DL

140 x 10, 130 x 6, 125 x 7 (NL=23) as:

125 x 4, conventional, l/u

140 x 3, conventional, l/u

130 x 3, conventional, r/u

140 x 3, conventional, r/u

125 x 3, narrow sumo, l/u

140 x 2, conventional, double over, lost grip on 2nd rep 3/4 of the way up - stupid move on my part

130 x 3, conventional, l/u - easy

140 x 2, conventional, l/u

Friday's plan: 150 x 2, 140 x 3, 130 x 3, 125 x 6 (NL=14) as

125 x 3

130 x 3

125 x 3

140 x 3

150 x 1, 1

## Friday, July 3, 2020

### July 3, 2020: DL (P2, W4, D3)

warmup with short walk early

SW: 24 kg x 5L, 5R, 5L, 5R on the :60 - noticing I need to keep right shoulder packed

DL:

125 = 78% (3-6, 5)

130 = 81% (3-5, 4)

140 = 88%( 2-4, 3)

150 = 94% (1-2, 2)

or better, low endurance for a given RM

125 = 78% (3-5, 4)

130 = 81% (2-4, 3)

140 = 88%( 2-3, 2)

150 = 94% (1-2, 1)

3 x 125, 5 x 130, 3 x 140, 1 x 150

changing, because I'm tired, to

3 x 125, 5 x 130, 4 x 140

changing again to

3 x 125, 3 x 130, 5 x 140

125 x 3, narrow sumo, double over

130 x 3, narrow sumo, double over

140 x 2, narrow sumo, l/u

140 x 4, narrow sumo, l/u - was originally 130 x 2 and 140 x 2 but 140 x 4 is quite doable

## Thursday, July 2, 2020

### Variety

Walk

several bar hangs, emphasis on both opening the shoulder angle and relaxing the shoulders as much as possible, goals that somewhat conflict but I'm trying.

Later, some shoulder dislocates with a stick.

Later, a very nice Q&D style short session:

00 - SN 5L, 18 kg

01 - SN 5R

02 - SN 5L

03 - SN 5R

repeat starting at 05:00

repeat schedule at 10:00 but with 24 kg swings

## Wednesday, July 1, 2020

### July 1, 2020: DL (P2, W4, D2)

Rings: StC + partial FL x 1

MP: bar, stretch at top

Shoulder "dislocate" stretch with a stick

Rings: StC + partial FL x 1

MP: bar, stretch at top

NB: for rings, not doing anything fancy like stretching hamstrings or trying to L-sit on the way up, just curl up, get a decently low StC, then come back and hold a closer-to-parallel FL.

125 = 78% (3-6, 5)

130 = 81% (3-5, 4)

140 = 88%( 2-4, 3)

150 = 94% (1-2, 2)

Still feeling a bit overtrain on the DL, so everything in low reps today

NL = 18

5 x 125, 8 x 130, 4 x 140, 1 x 150 as

2 x 125, conventional, r/u

3 x 125, conventional, l/u

3 x 130, conventional, r/u

2 x 140, conventional, l/u

1 x 150, conventional, l/u - better than on Monday

2 x 140, conventional, l/u

5 x 130, conventional, l/u

Recovering from my overtraining and undersleeping - had naps each of the last two days, feeling much better.

## Sunday, June 28, 2020

### June 29, 2020: DL (P2, W4, D1)

125 = 78% (3-6, 5)

130 = 81% (3-5, 4)

140 = 88%( 2-4, 3)

150 = 94% (1-2, 2)

NL = 22 - adjusted to 23

6 x 125, 10 x 130, 5 x 140, 2 x 150

as

6 x 125

4 x 130

3 x 140

1 x 150

3 x 130

2 x 140

1 x 150

3 x 130

NL = 18

5 x 125, 8 x 130, 4 x 140, 1 x 150

NL = 13 - adjusted to 12

3 x 125, 5 x 130, 3 x 140, 1 x 150 - if 2nd set of 2 x 150 on day #1, skip 1 x 150 NL becomes 11

## Saturday, June 27, 2020

### Variety

Today, Saturday

Cossack sequence ending w/ 2 WM each side w/ 4 kg, right side first.

Then WM x 2 again, right side first

2 singles of bottoms-up ring dip on low rings, standing on 4" box: press up, hold, lower

Also low rings: Archer PU L-Sit, up, r out, l out, r out, l out, brief holds at each, and lower

## Friday, June 26, 2020

### June 26, 2020: DL (P2, W3, D3)

After a PR press on Tuesday, taking a little time off from pressing.

Today, Friday:

Buteyko walk - haven't done one in a while, ended by jogging a couple of blocks.

Day 3 = NL = 21

Been doing higher reps w/ 125 kg, so let's change that up for today

125 x 15, 4 x 130, 2 x 140 as

125 x 3, narrow sumo, double overhand

130 x 4, narrow sumo, r/u

125 x 3, narrow sumo, l/u

140 x 2, narrow sumo, l/u

* Planned 125 x 3, 3, 3 but running out of time, so did:

125 x 5, conventional, l/u

125 x 4, conventional, r/u

125 x 5, conventional, l/u

125 x 4, conventional, r/u

## Wednesday, June 24, 2020

### June 24, 2020: DL (P2, W3, D2)

warmup -

played on low rings w/ transition section of muscleup - not close, but interesting, and got in some supports and dips on the rings along the way.

WM: 4 kg, rf, 1 - working on keeping shoulder back, t-spine extended, making some progress. Been doing these at the end of the Cossack sequence as well on other days

More on low rings - PU in L-Sit plus archer to right, left, right, left, then lower.

Day 2 of P2, W3) NL = 27

played on low rings w/ transition section of muscleup - not close, but interesting, and got in some supports and dips on the rings along the way.

WM: 4 kg, rf, 1 - working on keeping shoulder back, t-spine extended, making some progress. Been doing these at the end of the Cossack sequence as well on other days

More on low rings - PU in L-Sit plus archer to right, left, right, left, then lower.

Day 2 of P2, W3) NL = 27

125 x 19, 5 x 130, 3 x 140 as

125 x 7, narrow sumo, l/u

130 x 3, conventional, r/u

140 x 3, conventional, l/u

125 x 6, conventional, r/u

130 x 2, conventional, double over - grip not great, but sufficient

125 x 6, narrow sumo, l/u

## Tuesday, June 23, 2020

### MP (P1, W2, D2) but PR attempt instead

Day 1 = 45 lb x 4, 55 lb x 9, 65 lb x 7, 75 lb x 2 as

in the mood for a max test, so:

45 x 4,

55 x 3

65 x 2,

75 x 1,

85 x 1,

95 x 1, 1 - new PR. Video of both, 1st attempt had too much lean-back, 2nd looked tough but I think it would count.

Decided to stop there, and will try to figure out a way to sync deadlift and press cycles going forward.

## Monday, June 22, 2020

### June 22, 2020: MP (P1, W4, D1), DL (P2, W3, D1)

MP: Was planned Day #4, now day #1

45 lb x 8, 55 lb x 19, 65 lb x 15, 75 lb x 4 as

55 x 9

45 x 8

65 x 5

75 x 4

65 x 5

55 x 10 - hit myself, underside of chin, on the way up on rep #3

65 x 5

Day 1 = NL = 34

125 x 24, 130 x 6, 140 x 4 as

125 x 5, narrow sumo, r/u

130 x 2, narrow sumo, l/u

135 x 1, narrow sumo, l/u - misloaded, needed a 5 left which I forget

140 x 2, narrow sumo, l/u

135 x 1, narrow sumo, l/u - misloaded, needed a 5 left which I forget

140 x 2, narrow sumo, l/u

125 x 4, narrow sumo, r/u

originally these 2 (well, 3) sets were reversed, but want to go straight up and try 140 in narrow sumo before backing down

switching all the rest, too

originally these 2 (well, 3) sets were reversed, but want to go straight up and try 140 in narrow sumo before backing down

switching all the rest, too

130 x 2, narrow sumo, l/u

125 x 5, narrow sumo, r/u (take away 1 from planned 6 due to extra, misloaded rep above)

130 x 2, narrow sumo, r/u

125 x 5, narrow sumo, l/u

140 x 2, narrow sumo, l/u

125 x 4, narrow sumo, r/u

Note - don't like DL slippers as much for narrow sumo, doesn't seem to let me feel working the glutes as much as socks on the floor does - maybe time for a real DL shoe?

## Sunday, June 21, 2020

### 3 Variety/Off/Easy Days

Finished the week's lifting on Thursday.

No lifting Friday but some walking and some stretching.

Saturday, PlanStrong online, managed to walk about 2 mi at lunch break and again end of day.

Also pressed 24 kg bell x 1R, 1L

Sunday, PlanStrong online, day 2.

During a break, did some one-arm and two-arm bar hangs - need to do this more often.

After the day was over, took an 18 kg bell and, lf, did 5 single C&P each side w/o putting the bell down. Right shoulder is sore from bar hangs, still sore after pressing, but during pressing felt 100% OK, and soreness doesn't feel like the bone-on-bone I sometimes feel, just newly-stretched things.

Monday will start a new lifting week - last week's pressing and DL's both went very well.

No lifting Friday but some walking and some stretching.

Saturday, PlanStrong online, managed to walk about 2 mi at lunch break and again end of day.

Also pressed 24 kg bell x 1R, 1L

Sunday, PlanStrong online, day 2.

During a break, did some one-arm and two-arm bar hangs - need to do this more often.

After the day was over, took an 18 kg bell and, lf, did 5 single C&P each side w/o putting the bell down. Right shoulder is sore from bar hangs, still sore after pressing, but during pressing felt 100% OK, and soreness doesn't feel like the bone-on-bone I sometimes feel, just newly-stretched things.

Monday will start a new lifting week - last week's pressing and DL's both went very well.

## Thursday, June 18, 2020

### June 18, 2020: MP (P1, W3, D3+4), DL (P2, W2, D2)

walk

warmup PU on rings, slow; pu on rings, try turning hands out in prep for muscle-up, interesting ...

Total needs to be 65 x 33 and 55 x 27

55 x 8

65 x 7

55 x 6

65 x 7

65 x 5

55 x 8

65 x 5

55 x 7

65 x 5

65 x 4

Total of 55 x 29 (2 reps over) and 65 x 33 = 62 reps in a single day, spread out over about 2 hours. Expecting to be sore later and really sore tomorrow.

NB: yesterday, feeling sore up and down right side of back, probably a result of finding previously unused things in my OHP.

Today, really sore up and down right side of back, so not going to mess w/ narrow sumo today. Also no DL slippers, just socks today.

65 x 5

65 x 4

Total of 55 x 29 (2 reps over) and 65 x 33 = 62 reps in a single day, spread out over about 2 hours. Expecting to be sore later and really sore tomorrow.

NB: yesterday, feeling sore up and down right side of back, probably a result of finding previously unused things in my OHP.

Today, really sore up and down right side of back, so not going to mess w/ narrow sumo today. Also no DL slippers, just socks today.

DL, day 2 of 2

3 x 125, conventional r/u

4 x 130, conventional r/u

3 x 140, conventional l/u

3 x 140, conventional l/u

3 x 130, conventional l/u

2 x 140, conventional l/u

## Tuesday, June 16, 2020

### MP (P1, W3, D2)

walk

MP

MP

55 lb x 10, 65 lb x 12 as

65 x 3

55 x 5

65 x 4

55 x 5

65 x 5

2nd day in a row, haven't done that lately, was very tight in the upper back most of the day but managed to loosen things up, and actually felt better afterwards.

2nd day in a row, haven't done that lately, was very tight in the upper back most of the day but managed to loosen things up, and actually felt better afterwards.

## Monday, June 15, 2020

### June 15, 2020: MP (P1, W3, D1), DL (P2, W2, D1)

MP (biggest volume day this week)

65 x 4

55 x 6

65 x 5

55 x 4

65 x 4

55 x 5

65 x 5

DL:

8 x 120 (960), 18 x 130 (2340), 10 x 140 (1400), 2 x 145 (290) = NL = 38, 4990 kg, avg 131.32 (82%)

40/60 split. Not sure whether I want to do the 40% NL today or the 60.

* 60% NL 23 = 5 x 120, 11 x 130, 6 x 140, 1 x 145

* 40% NL= NL = 15 = 3 x 120, 7 x 130, 4 x 140, 1 x 145

Revised:

60% = NL 23 = 5 x 120, 11 x 130, 5 x 140, 1 x 145, 1 x 150

40% = NL 15 = 3 x 120, 7 x 130, 5 x 140

If I go with 125 instead of 120, I add 40 kg = 5030 kg / 38 = avg 132.37, HARI = 82.7%

If I change 145 to 150 kg, that's +10, 132.63 avg = 82.8% HARI

3 x 125, narrow sumo, double over

3 x 130, narrow sumo, r/u

3 x 140, conventional, l/u

1 x 145, conventional, l/u - way easier than expected

1 x 150, conventional, l/u - solid, little slow but it felt more because 2nd heavy lift than it being 150 kg

2 x 125, narrow sumo, double over

4 x 130, conventional, double over - grip not great

2 x 140, conventional, r/u

4 x 130, conventional, l/u

Did 1 extra rep heavy rep, so taking 1 rep away from 140 kg, see Revised above

## Friday, June 12, 2020

### June 12, 2020: MP (P1, W2, D3), DL (P2, W1, D3)

Day 3 = 45 lb x 6, 55 lb x 17, 65 lb x 10, 75 lb x 2 as

45 x 6

55 x 9

65 x 5

75 x 2

65 x 5

55 x 8

DL:

* 4 x 120, 3 x 120, 1 x 140, 4 x 120, 2 x 130, 3 x 120 = 17

Thinking, though, I might try 6's, since that's acceptable, and I got 8 the
other day, therefore:

- we had revised, but we'll stick with it, back to 3 sets of 120 kg.

4 x 120, narrow sumo, r/u

1 x 140, conventional, l/u

6 x 120, conventional, l/u

2 x 130, narrow sumo, l/u

4 x 120, narrow sumo, r/u

## Thursday, June 11, 2020

### Variety

walk about 4 mi.

SN: 16 kg

5's on the :60 for 6 sets, 10's for the final 2 sets, total 50 reps. lf, switch hands every set.

## Wednesday, June 10, 2020

### Variety

Tuesday, today, Variety

StrongFirst 24 kg kettlebell arrived, so press it once on each side, just because. :)

SW: 24 kg x 10L, 10R, 10L, 10R on the 1:30 (w/ new bell, of course)

SN: 16 kg x 5L, 5R, 5L, 5R on the :45 - looking for good form on right side, didn't get it first time but was good last set

StrongFirst 24 kg kettlebell arrived, so press it once on each side, just because. :)

SW: 24 kg x 10L, 10R, 10L, 10R on the 1:30 (w/ new bell, of course)

SN: 16 kg x 5L, 5R, 5L, 5R on the :45 - looking for good form on right side, didn't get it first time but was good last set

## Tuesday, June 9, 2020

### June 10, 2020: Wed MP (P1, W2, D2) DL (P2, W1, D2)

Buteyko walk, first one in a long time - all numbers right where they were, which means my mindfulness of my breathing, combined with the walking VLBs I do pretty regularly, are keeping me where I need to be.

Day 2 = 45 lb x 5, 55 lb x 14, 65 lb x 9, 75 lb x 2 as

55 x 5

65 x 3

75 x 2

55 x 5

65 x 3

55 x 4

65 x 3

Easy - getting stronger; 55 lb feels 10 lbs lighter

DL:

DL:

5 x 120, narrow sumo, r/u - getting easier

2 x 140, conventional, l/u - solid

3 x 120, conventional, double over

4 x 130, conventional, l/u

* 3 x 120, narrow sumo, r/u

* 5 x 120, narrow sumo, l/u

Above was planned, decided to try 120 x up_to_8, conventional, l/u (favored stance, favored grip)

Got

8 x 120 - solid, could have done more.

## Monday, June 8, 2020

### June 8, 2020: MP (P1, W2, D1), DL (P2, W1, D1)

MP

Week 2: 25/33/42

Day 1 = 45 lb x 4, 55 lb x 10, 65 lb x 7, 75 lb x 2

Day 2 = 45 lb x 5, 55 lb x 14, 65 lb x 9, 75 lb x 2

Day 3 = 45 lb x 6, 55 lb x 17, 65 lb x 10, 75 lb x 2

Will switch days 2 and 3 again but keep day 1

Day 1 = 45 lb x 4, 55 lb x 10, 65 lb x 7, 75 lb x 2

as a pyramid today

45 x 4

55 x 5

65 x 4

75 x 2

65 x 3

55 x 5

DL: switching weeks 1<-><->2 and 3<-><->4 from last prep period, adding 20% to volume, changing some 145's to 150's. This is P1's W2, D3, +20% NL

5 x 120, conventional r/u

3 x 130, same

5 x 120, conventional l/u

3 x 140, same

5 x 120, double over

2 x 130, conventional r/u

5 x 120, conventional l/u

## Sunday, June 7, 2020

### Variety - a few swings

Variety (Sunday)

Stretch on the porch including a few bw windmills

SW: 24 kg x 10L, 10R, 10L, 10R on the 1:30

planning to walk later

## Saturday, June 6, 2020

### Variety

Today, Saturday

Variety

Variety

MP: bar x 4 very slow

Rings (low): L-sit PU, archer to right, left, lower

SQ:

Pistol - on porch, holding onto railing w/ same side arm: 1L, 1R, 1L, 1R

FSQ: bar x 3, 95 lb x 3

BP: 135 x 5, 1-sec pause on chest

SW: 24 kg x 10L, 10R

Repeat some things:

MP: bar x 4 very slow

Rings (low): L-sit PU, archer to right, left, lower

SQ:

Pistol - on porch, holding onto railing w/ same side arm: 1L, 1R, 1L, 1R

and intended to repeat the rest, but life got busy, and this is variety day, and I'm happy with what I did.

## Friday, June 5, 2020

### June 5, 2020: DL (P1, W4, D3)

Today, Friday

Friday (was Wed), NL = 22

120 x 5, narrow sumo, double over - left knee a little sore, drop narrow sumo for the rest of today

130 x 3, conventional, r/u

140 x 3, conventional, l/u - I breath/pressurize more intensely for 140 and up, but then they're easy.

120 x 4, conventional, r/u

130 x 3, conventional, l/u

120 x 4, conventional, l/u - tried pressurizing as if for a heavy weight, and bar just flew up. I think I find such pressurizing for every lift in training overly CNS fatiguing, however.

120 x 5, narrow sumo, double over - left knee a little sore, drop narrow sumo for the rest of today

130 x 3, conventional, r/u

140 x 3, conventional, l/u - I breath/pressurize more intensely for 140 and up, but then they're easy.

120 x 4, conventional, r/u

130 x 3, conventional, l/u

120 x 4, conventional, l/u - tried pressurizing as if for a heavy weight, and bar just flew up. I think I find such pressurizing for every lift in training overly CNS fatiguing, however.

### MP (P1, W2, D2)

Today, Thursday

walk

yard work

MP:

NL = 38: 55 lb x 12, 65 x 21, 75 x 5 as

65 x 3

55 x 6

65 x 5

75 x 3

65 x 3

55 x 6

65 x 5

75 x 2

65 x 5

Continue to work on fine-tuning form.

## Tuesday, June 2, 2020

### June 3, 2020: DL (P1, W4, D2)

Today, Wednesday

walk

SW: 24 kg x 10L, rest 1:00, x 10R

SN:

16 kg x 1L, 1R - still don't like how catch feels on right side

Repeat - much better. Added focus on keeping bell near midline on the way up, and on keeping the bell close, especially on the right side. The right side problems come in when the bell is slamming backward at lockout - if it's kept closer, it punches up fine.

DL

Switching Days 2 and 3 for this week because work is so much busier on Friday

Wednesday (was Fri), NL = 29

120 x 5, narrow sumo, double over

120 x 2, narrow sumo, l/u - mistake, meant to do 130

130 x 2, narrow sumo, l/u

120 x 6, conventional, r/u - was supposed to be 5, now can eliminate final set of 120 x 3

140 x 2, conventional, l/u - easy

120 x 5, conventional, l/u

130 x 2, narrow sumo, r/u

120 x 5, conventional, r/u

About 4 tons of DL'ing today - good!

~~120 x 3~~ skipped because I did 2 extra by accident, then 1 extra op purpose earlier

Plan for Friday:

Friday (was Wed), NL = 22

120 x 5

130 x 3

140 x 3

120 x 4

130 x 3

120 x 4

walk

SW: 24 kg x 10L, rest 1:00, x 10R

SN:

16 kg x 1L, 1R - still don't like how catch feels on right side

Repeat - much better. Added focus on keeping bell near midline on the way up, and on keeping the bell close, especially on the right side. The right side problems come in when the bell is slamming backward at lockout - if it's kept closer, it punches up fine.

DL

Switching Days 2 and 3 for this week because work is so much busier on Friday

Wednesday (was Fri), NL = 29

120 x 5, narrow sumo, double over

120 x 2, narrow sumo, l/u - mistake, meant to do 130

130 x 2, narrow sumo, l/u

120 x 6, conventional, r/u - was supposed to be 5, now can eliminate final set of 120 x 3

140 x 2, conventional, l/u - easy

120 x 5, conventional, l/u

130 x 2, narrow sumo, r/u

120 x 5, conventional, r/u

About 4 tons of DL'ing today - good!

Plan for Friday:

Friday (was Wed), NL = 22

120 x 5

130 x 3

140 x 3

120 x 4

130 x 3

120 x 4

### Variety

Today, Tuesday, variety

walk

Egyptian stretch

MP: bar x 2, very slow and controlled

PU: rings x 1 - thought about archer but not liking the short length of ring attachments

BP: 135 x 3, in socks on 2" boxes under feet - pulling bar apart helps with setting right shoulder

MP: bar x 1, slightly wider grip, much easier

PU: rings, archer x 1 right, 1 left - used lower rings, L-sit the pullups

BP: 135 x 5, as above, long collarbone, driving up w/ elbows/lats throughout ascent

## Monday, June 1, 2020

### June 1, 2020: MP (1,1,1), DL (1,4,1)

Press

Week 1: 40/60

Day 1 = 55 lb x 8, 65 lb x 14, 75 x 4

65 x 5

75 x 2

65 x 5

75 x 2

65 x 4

55 x 8

(Day 2 = 55 lb x 12, 65 lb x 21, 75 x 5)

DL

Week 4, Day 1

Mon

120 x 5, narrow sumo, r/u

130 x 2, narrow sumo, l/u

120 x 4, conventional, l/u

140 x 2, conventional, l/u

120 x 4, conventional, r/u

120 x 5, narrow sumo, r/u

130 x 2, narrow sumo, l/u

120 x 4, conventional, l/u

140 x 2, conventional, l/u

120 x 4, conventional, r/u

## Friday, May 29, 2020

### May 29, 2020: MP, DL

Today, Friday

Rings: hang, pack/unpack

Dip stretch

MP: 65 lb x 8, 8

1 hour break

Rings: hang, pack/unpack

Dip stretch

MP: 75 lb x 5

Friday - 60% NL: 120 x 7, 130 x14, 140 x 4, 145 x 1 = 3365 kg / 26 lifts = 129.42 avg = 80.89%

see earlier posts for planned sets and reps, redid here just on gut feeling based on where I had a break in my teaching and then about how I wanted to order what was left.

Friday:

120 x 4, narrow sumo, double over - misloaded bar, was 117.5 kg (5 kg on one side, 2.5 kg on the other)

130 x 4, narrow sumo, r/u

140 x 2, conventional, l/u

see earlier posts for planned sets and reps, redid here just on gut feeling based on where I had a break in my teaching and then about how I wanted to order what was left.

Friday:

120 x 4, narrow sumo, double over - misloaded bar, was 117.5 kg (5 kg on one side, 2.5 kg on the other)

130 x 4, narrow sumo, r/u

140 x 2, conventional, l/u

145 x 1, conventional l/u, was after next set but wanted to get it done before my break

break to teach

break to teach

rearranging the remaining 5 sets to:

130 x 3, narrow sumo, r/u

140 x 2, conventional, l/u

130 x 4, conventional, r/u

120 x 3, narrow sumo, r/u

130 x 3, narrow sumo, l/u

## Thursday, May 28, 2020

### MP

Today, Thursday

walk

Stretch - cossack, etc., splits

MP: 65 lb x 8, 7, 5 - 1 rep up from 8, 7, 4 a couple of days ago, my wife watching, working on posture at start, in middle, and at lockout

walk

Stretch - cossack, etc., splits

press to front - dumbbell handle (10 lb), 1 arm at a time, lf, to 12, 12, 11, 1, 10, 2, 9, 3 o'clock. Right side definitely worse, has a narrower groove. Like these, will continue as warmup, may try both arms together at some point.

MP: 65 lb x 8, 7, 5 - 1 rep up from 8, 7, 4 a couple of days ago, my wife watching, working on posture at start, in middle, and at lockout

### Variety - Sprints

Yesterday, Wednesday

QD style sprints, 5 of them over about 1 km (1/2-3/4 of a mile).

My wife timed my 30-step sprints at 8 seconds. Didn't time the rest periods but they were long enough. 5 sprints, however, felt like it might have been 1 too many without a bigger break.

QD style sprints, 5 of them over about 1 km (1/2-3/4 of a mile).

My wife timed my 30-step sprints at 8 seconds. Didn't time the rest periods but they were long enough. 5 sprints, however, felt like it might have been 1 too many without a bigger break.

## Tuesday, May 26, 2020

### May 26, 2020: MP, DL

Yesterday, Monday: walk, Dip Stretch, MP 65 lb x 6, 6

Today, Tuesday

walk

Dip Stretch

MP: 65 lb x 8, 7, 4

DL:

Tuesday - 40% NL: 120 x 5, 130 x 5, 140 x 6, 145 x 2 = 2380 kg / 18 lifts = 132.22 avg = 82.64%

Friday - 60% NL: 120 x 7, 130 x14, 140 x 4, 145 x 1 = 3365 kg / 26 lifts = 129.42 avg = 80.89%

Tuesday:

warmup - 110 kg x 1, narrow sumo, double over

120 x 5, narrow sumo, r/u

130 x 3, narrow sumo, l/u

140 x 3, conventional r/u

145 x 2, conventional, l/u && favored grip - 2nd rep easier!

Decided to switch the last two sets, had planned a pyramid both up and down

130 x 2 conventional r/u

longish break

140 x 3 conventional l/u

Our plan for Friday:

120 x 4

130 x 4

140 x 2

130 x 4

145 x 1

130 x 3

140 x 2

130 x 3

120 x 3

Today, Tuesday

walk

Dip Stretch

MP: 65 lb x 8, 7, 4

DL:

Tuesday - 40% NL: 120 x 5, 130 x 5, 140 x 6, 145 x 2 = 2380 kg / 18 lifts = 132.22 avg = 82.64%

Friday - 60% NL: 120 x 7, 130 x14, 140 x 4, 145 x 1 = 3365 kg / 26 lifts = 129.42 avg = 80.89%

Tuesday:

warmup - 110 kg x 1, narrow sumo, double over

120 x 5, narrow sumo, r/u

130 x 3, narrow sumo, l/u

140 x 3, conventional r/u

145 x 2, conventional, l/u && favored grip - 2nd rep easier!

Decided to switch the last two sets, had planned a pyramid both up and down

130 x 2 conventional r/u

longish break

140 x 3 conventional l/u

Our plan for Friday:

120 x 4

130 x 4

140 x 2

130 x 4

145 x 1

130 x 3

140 x 2

130 x 3

120 x 3

## Monday, May 25, 2020

### Variety

Stretch including Cossack sequence and splits

Cut the grass

Dip Stretch

MP: 65 lb x 6, 6 - progress

walk

Cut the grass

Dip Stretch

MP: 65 lb x 6, 6 - progress

walk

## Sunday, May 24, 2020

### Walk, 20-rep DL

Today, Sunday

3 mi walk

DL: for an informal contest,

80 kg x 20 reps double overhand, see

https://www.strongfirst.com/community/threads/high-rep-deadlifts.16694/page-2#post-285870

for details and a video link

3 mi walk

DL: for an informal contest,

80 kg x 20 reps double overhand, see

https://www.strongfirst.com/community/threads/high-rep-deadlifts.16694/page-2#post-285870

for details and a video link

## Saturday, May 23, 2020

### Variety, Plan for Prep 1, Week 3

Today, Saturday

2-3 mile walk

MP: 65 lb x 5, 5 - first time this go-round for this weight

Working out DL plan for the coming week, Week 3 Prep 1

Week 3: 120 x 12, 130 kg x 19, 140 kg x 10, 145 kg x 3 = 44 lifts

We'll divide 40/60, so 18 lifts on Monday, and 26 lifts on Thursday

Monday: 120 kg x 5, 130 kg x 8, 140 kg x 4, 145 kg x 1 = 18 lifts

Thursday: 120 kg x 7, 130 kg x 11, 140 kg x 6, 145 kg x 2 = 26 lifts

*** Change of plans, changing so ARI is higher for first w/o and lower for second, and will likely do Tuesday and Friday

Unequal ARI:

Tuesday - 40% NL: 120 x 5, 130 x 5, 140 x 6, 145 x 2 = 2380 kg / 18 lifts = 132.22 avg = 82.64%

Friday - 60% NL: 120 x 7, 130 x14, 140 x 4, 145 x 1 = 3365 kg / 26 lifts = 129.42 avg = 80.89%

Tuesday:

120 x 5

130 x 3

140 x 3

145 x 2

140 x 3

130 x 2

Friday:

120 x 4

130 x 4

140 x 2

130 x 4

145 x 1

130 x 3

140 x 2

130 x 3

120 x 3

2-3 mile walk

MP: 65 lb x 5, 5 - first time this go-round for this weight

Working out DL plan for the coming week, Week 3 Prep 1

Week 3: 120 x 12, 130 kg x 19, 140 kg x 10, 145 kg x 3 = 44 lifts

We'll divide 40/60, so 18 lifts on Monday, and 26 lifts on Thursday

Monday: 120 kg x 5, 130 kg x 8, 140 kg x 4, 145 kg x 1 = 18 lifts

Thursday: 120 kg x 7, 130 kg x 11, 140 kg x 6, 145 kg x 2 = 26 lifts

*** Change of plans, changing so ARI is higher for first w/o and lower for second, and will likely do Tuesday and Friday

Unequal ARI:

Tuesday - 40% NL: 120 x 5, 130 x 5, 140 x 6, 145 x 2 = 2380 kg / 18 lifts = 132.22 avg = 82.64%

Friday - 60% NL: 120 x 7, 130 x14, 140 x 4, 145 x 1 = 3365 kg / 26 lifts = 129.42 avg = 80.89%

Tuesday:

120 x 5

130 x 3

140 x 3

145 x 2

140 x 3

130 x 2

Friday:

120 x 4

130 x 4

140 x 2

130 x 4

145 x 1

130 x 3

140 x 2

130 x 3

120 x 3

## Friday, May 22, 2020

### May 22, 2020: MP, DL

Today, Friday

walk

MP: 55 lb x 12 - we'll try 65 lb next time

DL:

Plan is

2 x 140, 4 x 130, 18 x 120 as

5 x 120, 2 x 130, 5 x 120, 2 x 140, 5 x 120, 2 x 130, 3 x 120

Actual:

5 x 120 narrow sumo, r/u

2 x 130 narrow sumo, l/u

5 x 120 conventional, double overhand - grip a little loose by last rep

2 x 140 conventional, l/u - not difficult. Amazing how much better l/u feels

5 x 120 conventional, r/u

2 x 130 narrow sumo, r/u

3 x 120 narrow sumo, l/u

walk

MP: 55 lb x 12 - we'll try 65 lb next time

DL:

Plan is

2 x 140, 4 x 130, 18 x 120 as

5 x 120, 2 x 130, 5 x 120, 2 x 140, 5 x 120, 2 x 130, 3 x 120

Actual:

5 x 120 narrow sumo, r/u

2 x 130 narrow sumo, l/u

5 x 120 conventional, double overhand - grip a little loose by last rep

2 x 140 conventional, l/u - not difficult. Amazing how much better l/u feels

5 x 120 conventional, r/u

2 x 130 narrow sumo, r/u

3 x 120 narrow sumo, l/u

## Thursday, May 21, 2020

### Variety, a little OHP and PU

Easy/Off/Variety today

short walk

OHP: 55 lb x 6, x 4 - improving in terms of form. Added a focus on t-spine extension for second set, felt much more natural and secure at the lockout

PU: https://youtu.be/ePrDSa0oPOc

1 slow rep

short walk

OHP: 55 lb x 6, x 4 - improving in terms of form. Added a focus on t-spine extension for second set, felt much more natural and secure at the lockout

PU: https://youtu.be/ePrDSa0oPOc

1 slow rep

## Wednesday, May 20, 2020

### May 20, 2020: MP/PU, DL

Today, Tuesday

MP: 55 lb x 8, superset PU on bar x 1, controlled ascent, hold at top, slow descent

Repeat

break (to teach a lesson)

Repeat again

First 2 sets of PU feeling solid, 3rd set less so, so we'll stay on 3 sets of 8 for at least one more session.

break - walk, stretch, etc.

A few Q&D style sprints on my way home from an errand

DL:

Prep 1, Week 2:

Wed = 2 x 140, 3 x 130, 13 x 120

4 x 120, 2 x 140, 5 x 120, 3 x 130, 4 x 120 as

4 x 120 narrow sumo, r/u

2 x 140 conventional, l/u

5 x 120 narrow sumo l/u

3 x 130 conventional r/u

4 x 120 narrow sumo l/u

MP: 55 lb x 8, superset PU on bar x 1, controlled ascent, hold at top, slow descent

Repeat

break (to teach a lesson)

Repeat again

First 2 sets of PU feeling solid, 3rd set less so, so we'll stay on 3 sets of 8 for at least one more session.

break - walk, stretch, etc.

A few Q&D style sprints on my way home from an errand

DL:

Prep 1, Week 2:

Wed = 2 x 140, 3 x 130, 13 x 120

4 x 120, 2 x 140, 5 x 120, 3 x 130, 4 x 120 as

4 x 120 narrow sumo, r/u

2 x 140 conventional, l/u

5 x 120 narrow sumo l/u

3 x 130 conventional r/u

4 x 120 narrow sumo l/u

## Monday, May 18, 2020

### May 18, 2020: MP/PU (Variety/warmup), DL, SW

Today, Monday, after standing on my feet from 4 to 9 pm yesterday

walk into town twice

bodyweight "plie" squats, about 20 sec each way, x 1, 1

MP: 55 lb x 8 reps x 3 sets

PU: rings x 1, 1 - experiment with turning out instead of in at the top, didn't feel particularly good

PU on bar: 1 w/ hold for ~10 sec at top

Prep 1, Week 2:

56 lifts as 42 x 120 (5040), 9 x 130 (1170), 5 x 140 (700)

6910 kg / 56 = 123.39, / 160 = 77.12% HARI

Divde NL into 25/33/42

NL: Mon = 14, Wed = 18, Fri = 24

Mon = 1 x 140, 2 x 130, 11 x 120

3 x 120, 1 x 140, 5 x 120, 2 x 130, 3 x 120

Done as:

120 x 3, narrow sumo, l/u

140 x 1, conventional, l/u

120 x 5, narrow sumo, r/u

130 x 2, conventional, l/u

120 x 3, conventional, r/u

Rest of this week:

Wed = 2 x 140, 3 x 130, 13 x 120

4 x 120, 2 x 140, 5 x 120, 3 x 130, 4 x 120

Fri = 2 x 140, 4 x 130, 18 x 120

5 x 120, 2 x 130, 5 x 120, 2 x 140, 5 x 120, 2 x 130, 3 x 120

Finish with SW, 24 kg x 10L, 10R

walk into town twice

bodyweight "plie" squats, about 20 sec each way, x 1, 1

MP: 55 lb x 8 reps x 3 sets

PU: rings x 1, 1 - experiment with turning out instead of in at the top, didn't feel particularly good

PU on bar: 1 w/ hold for ~10 sec at top

Prep 1, Week 2:

56 lifts as 42 x 120 (5040), 9 x 130 (1170), 5 x 140 (700)

6910 kg / 56 = 123.39, / 160 = 77.12% HARI

Divde NL into 25/33/42

NL: Mon = 14, Wed = 18, Fri = 24

Mon = 1 x 140, 2 x 130, 11 x 120

3 x 120, 1 x 140, 5 x 120, 2 x 130, 3 x 120

Done as:

120 x 3, narrow sumo, l/u

140 x 1, conventional, l/u

120 x 5, narrow sumo, r/u

130 x 2, conventional, l/u

120 x 3, conventional, r/u

Rest of this week:

Wed = 2 x 140, 3 x 130, 13 x 120

4 x 120, 2 x 140, 5 x 120, 3 x 130, 4 x 120

Fri = 2 x 140, 4 x 130, 18 x 120

5 x 120, 2 x 130, 5 x 120, 2 x 140, 5 x 120, 2 x 130, 3 x 120

Finish with SW, 24 kg x 10L, 10R

## Sunday, May 17, 2020

### Variety - OHP, slow PU, SW

Yesterday, just a short walk

Today, variety

Dip stretch

OHP: 55 lb x 8, 6, 5 - got some feedback, helped, need to keep right shoulder in what I know to be best alignment at all times, even if not doing so doesn't cause problems.

PU:

bw on rings x 25 seconds for 1 rep as 10-sec up, 5-sec hold, 10-sec down

bw on bar x 30 seconds

SW: 24 kg x 10L, 10R - rest a bit between, maybe 1:00

Today, variety

Dip stretch

OHP: 55 lb x 8, 6, 5 - got some feedback, helped, need to keep right shoulder in what I know to be best alignment at all times, even if not doing so doesn't cause problems.

PU:

bw on rings x 25 seconds for 1 rep as 10-sec up, 5-sec hold, 10-sec down

bw on bar x 30 seconds

SW: 24 kg x 10L, 10R - rest a bit between, maybe 1:00

### May 15, 2020: Variety, MP, DL

Today, Friday

Warmup/therapy/ROM

PU: on rings, super slow with pauses at very places in both directions, perhaps 10-15 seconds

FSQ: bar x 8

OHP: bar x 8 - slow in both directions, right shoulder didn't feel good for the first few but found a groover for the last few

Rings - played with moving from bottom position of dip to top of pullup, experiment for what a muscleup negative would feel like. Feet on a box the whole time, and low rings

Dip Stretch

MP:

20 kg x 3L/R - left felt weak, right felt good - odd, backwards of what I expected

DL:

warmup: 110 x 3 narrow sumo double over, 120 x 2 same

Prep 1, Week 1, Day 3:

Need 9 x 130, 5 x 140, 1 x 145, doing as as

Misloaded bar with a 15 on left and a 10 on right, so 135 kg x 1 r/u

Fixed that, then

130 x 3 r/u (81.25%)

140 x 3 l/u (87.5%)

145 x 1 l/u (91.625%)

140 x 2 l/u

130 x 4 l/u

130 x 2 r/u

For next week:

Week 2: 56 lifts as 42 x 120 (5040), 9 x 130 (1170), 5 x 140 (700)

6910 kg / 56 = 123.39, / 160 = 77.12% HARI

Divde NL into 25/33/42

NL: Mon = 14, Wed = 18, Fri = 24

Mon = 1 x 140, 2 x 130, 11 x 120

3 x 120, 1 x 140, 5 x 120, 2 x 130, 3 x 120

Wed = 2 x 140, 3 x 130, 13 x 120

4 x 120, 2 x 140, 5 x 120, 3 x 130, 4 x 120

Fri = 2 x 140, 4 x 130, 18 x 120

5 x 120, 2 x 130, 5 x 120, 2 x 140, 5 x 120, 2 x 130, 3 x 120

Warmup/therapy/ROM

PU: on rings, super slow with pauses at very places in both directions, perhaps 10-15 seconds

FSQ: bar x 8

OHP: bar x 8 - slow in both directions, right shoulder didn't feel good for the first few but found a groover for the last few

Rings - played with moving from bottom position of dip to top of pullup, experiment for what a muscleup negative would feel like. Feet on a box the whole time, and low rings

Dip Stretch

MP:

20 kg x 3L/R - left felt weak, right felt good - odd, backwards of what I expected

DL:

warmup: 110 x 3 narrow sumo double over, 120 x 2 same

Prep 1, Week 1, Day 3:

Need 9 x 130, 5 x 140, 1 x 145, doing as as

Misloaded bar with a 15 on left and a 10 on right, so 135 kg x 1 r/u

Fixed that, then

130 x 3 r/u (81.25%)

140 x 3 l/u (87.5%)

145 x 1 l/u (91.625%)

140 x 2 l/u

130 x 4 l/u

130 x 2 r/u

For next week:

Week 2: 56 lifts as 42 x 120 (5040), 9 x 130 (1170), 5 x 140 (700)

6910 kg / 56 = 123.39, / 160 = 77.12% HARI

Divde NL into 25/33/42

NL: Mon = 14, Wed = 18, Fri = 24

Mon = 1 x 140, 2 x 130, 11 x 120

3 x 120, 1 x 140, 5 x 120, 2 x 130, 3 x 120

Wed = 2 x 140, 3 x 130, 13 x 120

4 x 120, 2 x 140, 5 x 120, 3 x 130, 4 x 120

Fri = 2 x 140, 4 x 130, 18 x 120

5 x 120, 2 x 130, 5 x 120, 2 x 140, 5 x 120, 2 x 130, 3 x 120

## Thursday, May 14, 2020

### Variety

Today, Friday

GU: bw x a few, before that just rolling around to come up to the elbow on both sides x a few

MP: 20 kg x 4L/R

Rings - hang, then 1 slow PU w/ pause at top

FSQ: bar x 5

OHP: bar x 5

PU: bar x 2, dead hang first, slow but quicker than previous on rings, still pause at top

GU: bw x a few, before that just rolling around to come up to the elbow on both sides x a few

MP: 20 kg x 4L/R

Rings - hang, then 1 slow PU w/ pause at top

FSQ: bar x 5

OHP: bar x 5

PU: bar x 2, dead hang first, slow but quicker than previous on rings, still pause at top

### May 13, 2020: Makeup DL's

Today, Wednesday

Correcting a change of plan / correction to Monday's lifts

Mon = 13 - did wrong work initially

Did 120 kg x 7, 110 x 4, 130 x 1, 140 x 1

Need 120 x 7 for the week, so that's done.

Needed 130 x 6 on Monday, so we'll do 5 today

Needed 140 x 3 so we'll do 2 today

Need 145 x 1

Warmup -

110 kg x 1, 1 narrow sumo, double overhand

120 kg x 1 same

the rest conventional

130 x 3 r/u

140 x 2 l/u - excellent result, slight release and reset at bottom

145 x 1 l/u - most in a while

130 x 3 l/u

Thu (or maybe Friday) = 19 lifts nominally but because we did all the 120 on Monday, only 15 left

9 x 130, 5 x 140, 1 x 145, as

130 x 3

140 x 3

145 x 1

130 x 3

140 x 2

130 x 3

Correcting a change of plan / correction to Monday's lifts

Mon = 13 - did wrong work initially

Did 120 kg x 7, 110 x 4, 130 x 1, 140 x 1

Need 120 x 7 for the week, so that's done.

Needed 130 x 6 on Monday, so we'll do 5 today

Needed 140 x 3 so we'll do 2 today

Need 145 x 1

Warmup -

110 kg x 1, 1 narrow sumo, double overhand

120 kg x 1 same

the rest conventional

130 x 3 r/u

140 x 2 l/u - excellent result, slight release and reset at bottom

145 x 1 l/u - most in a while

130 x 3 l/u

Thu (or maybe Friday) = 19 lifts nominally but because we did all the 120 on Monday, only 15 left

9 x 130, 5 x 140, 1 x 145, as

130 x 3

140 x 3

145 x 1

130 x 3

140 x 2

130 x 3

## Tuesday, May 12, 2020

### Variety

Variety day again

Rings - PU x 1, about 7 seconds each way, false grip (to the extent I'm able)

PU - bar, same timing, tactical grip

GU: bw x 1 each way

More rolling to the elbow, a few to each side, but not GU, just however it felt good ...

SQ: FSQ x bar x 5

OHP: bar x 5

Shoulders feeling nicely used, need more things other than just pressing.

Zercher DL: 115 lb x 1, 1 - refinding my form, getting more comfortable at the bottom both at the start and the end of the lift.

Steinborn SQ: bar x pickup from the front each side, no good, traps hurt. Pickup from the side each side + 5 SQ, good.

Rings - PU x 1, about 7 seconds each way, false grip (to the extent I'm able)

PU - bar, same timing, tactical grip

GU: bw x 1 each way

More rolling to the elbow, a few to each side, but not GU, just however it felt good ...

SQ: FSQ x bar x 5

OHP: bar x 5

Shoulders feeling nicely used, need more things other than just pressing.

Zercher DL: 115 lb x 1, 1 - refinding my form, getting more comfortable at the bottom both at the start and the end of the lift.

Steinborn SQ: bar x pickup from the front each side, no good, traps hurt. Pickup from the side each side + 5 SQ, good.

## Monday, May 11, 2020

### May 11, 2020: MP, DL

MP:

S&T Day #9, 5 doubles

24 kg

00:00 x 2L/R

03:45 x 2L/R

07:30 x 2L, 1R = failed 2nd rep right. Looking for different groover, also played cello earlier today which calls for a very relaxed right should.

No more pressing for a few days - cello first was the first time I've done this and it's not a good combo/order

DL:

120 kg x 4 narrow sumo r/u

110 kg x 4 narrow sumo l/u && favored grip

120 kg x 3 conventional r/u

130 kg x 1 conventional l/u

140 kg x 1 conventional l/u

Excellent first day of PS50 cycle

S&T Day #9, 5 doubles

24 kg

00:00 x 2L/R

03:45 x 2L/R

07:30 x 2L, 1R = failed 2nd rep right. Looking for different groover, also played cello earlier today which calls for a very relaxed right should.

No more pressing for a few days - cello first was the first time I've done this and it's not a good combo/order

DL:

120 kg x 4 narrow sumo r/u

110 kg x 4 narrow sumo l/u && favored grip

120 kg x 3 conventional r/u

130 kg x 1 conventional l/u

140 kg x 1 conventional l/u

Excellent first day of PS50 cycle

## Sunday, May 10, 2020

## Saturday, May 9, 2020

### MP, DL

Yesterday, not much

Today, Saturday, during a break in teaching schedule:

MP: S&J day #8, 2nd day of doubles

24 kg

00:00 - x 2L/R

03:00 - x 2L/R

06:00 - x 2L/R

10:00 - x 2L/R

Planning a PS DL cycle to start next week, but for today

DL: on 4 days rest, probably take 2 days off again then start a new PS cycle on Monday

110 kg (242 lb)

x 5 narrow sumo r/u

x 5 narrow sumo l/u - favored grip

x 5 conventional r/u

x 5 conventional l/u

Notes: 20 reps, more than the usual-of-late 18 reps, more than most DL sessions I've done, good, and good prep for what's to come.

Today, Saturday, during a break in teaching schedule:

MP: S&J day #8, 2nd day of doubles

24 kg

00:00 - x 2L/R

03:00 - x 2L/R

06:00 - x 2L/R

10:00 - x 2L/R

Planning a PS DL cycle to start next week, but for today

DL: on 4 days rest, probably take 2 days off again then start a new PS cycle on Monday

110 kg (242 lb)

x 5 narrow sumo r/u

x 5 narrow sumo l/u - favored grip

x 5 conventional r/u

x 5 conventional l/u

Notes: 20 reps, more than the usual-of-late 18 reps, more than most DL sessions I've done, good, and good prep for what's to come.

## Thursday, May 7, 2020

### MP

Nothing Tuesday or Wednesday except walk and stretch

Today, Thursday

walk

MP:

20 kg x 4L/R

Soju and Tuba, day #7, first day of "phase 2", doubles from 3 to 8

24 kg

00:00 x 2L/R in about 1:00

03:30 x 2L/R in about :45

07:00 x 2L/R in about :45

A good first day of doubles

Was tired and decided to put DL off - this is arguably a good back-off week for DL after achieving 6 triples @ 120 kg on Monday.

Today, Thursday

walk

MP:

20 kg x 4L/R

Soju and Tuba, day #7, first day of "phase 2", doubles from 3 to 8

24 kg

00:00 x 2L/R in about 1:00

03:30 x 2L/R in about :45

07:00 x 2L/R in about :45

A good first day of doubles

Was tired and decided to put DL off - this is arguably a good back-off week for DL after achieving 6 triples @ 120 kg on Monday.

## Monday, May 4, 2020

### MP, DL

MP:

Soju and Tuba, day #6, 14 singles of 24 kg on the 2:00

Time has gone down from on the 3:00 by :15 a session. On the 2:00 was pretty simple to get done.

DL:

120 kg (266 lb) x 3 narrow sumo, x 3 conventional, double overhand

120 kg x same, right under (least favored) grip

120 kg x same, left under (favored grip) - as usual, better this way.

Need to pay attention to things on over/under grips - thumbs getting in the way at lockout on the over hand but not when doing double over so stance must be shifting somehow.

Was holding at lockout a little longer, plus the heavier weight, and grip was toasted by the last set.

18 total reps in a workout is a lot of DL for me but, so far, I can accommodating it alright.

Soju and Tuba, day #6, 14 singles of 24 kg on the 2:00

Time has gone down from on the 3:00 by :15 a session. On the 2:00 was pretty simple to get done.

DL:

120 kg (266 lb) x 3 narrow sumo, x 3 conventional, double overhand

120 kg x same, right under (least favored) grip

120 kg x same, left under (favored grip) - as usual, better this way.

Need to pay attention to things on over/under grips - thumbs getting in the way at lockout on the over hand but not when doing double over so stance must be shifting somehow.

Was holding at lockout a little longer, plus the heavier weight, and grip was toasted by the last set.

18 total reps in a workout is a lot of DL for me but, so far, I can accommodating it alright.

## Saturday, May 2, 2020

### MP, DL

Yesterday, Friday

walk

MP: 20 kg x 4L/R, x 4L/R - that's all that felt good, went with what felt good.

Today, Saturday

walk, cut part of the lawn

warmed up with:

PU: 1 each way, 1 hand + index and middle fingers, slow, paused at top, etc.

and did not do any lighter presses to warmup

MP: 24 kg x 12 singles on the 2:15 - same interval as last time, continued focus on different aspects of technique, especially using tightness to find good, strong, pain-free groove on each shoulder, and controlled negative.

DL:

110 kg (244 lb) x 3 narrow sumo, x 3 conventional, double overhand

changed, per my wife watching me, to only pinkies on knurling for narrow sumo

120 kg (266 lb) x 3 narrow sumo, x 3 conventional, right under (least favored) grip

120 kg x same, left under (favored grip) - as usual, better this way.

walk

MP: 20 kg x 4L/R, x 4L/R - that's all that felt good, went with what felt good.

Today, Saturday

walk, cut part of the lawn

warmed up with:

PU: 1 each way, 1 hand + index and middle fingers, slow, paused at top, etc.

and did not do any lighter presses to warmup

MP: 24 kg x 12 singles on the 2:15 - same interval as last time, continued focus on different aspects of technique, especially using tightness to find good, strong, pain-free groove on each shoulder, and controlled negative.

DL:

110 kg (244 lb) x 3 narrow sumo, x 3 conventional, double overhand

changed, per my wife watching me, to only pinkies on knurling for narrow sumo

120 kg (266 lb) x 3 narrow sumo, x 3 conventional, right under (least favored) grip

120 kg x same, left under (favored grip) - as usual, better this way.

## Thursday, April 30, 2020

### MP, DL

Took Tuesday and Wednesday off from lifting but walked both days. A little stretching, and on Tuesday, a 4/10 mile jog.

Today, Thursday

PU: 1 single ring pullup, 5 seconds up and 5 seconds down, hands rotated to chinup at top and back out on descent

MP:

20 kg x 5L/5, x 5L/R

On the 2:15

24 kg x 10 singles, soju and tuba, day 4

Notes: last time was on the 2:30, time before that was on the 3:00

break

DL:

110 kg x 3 narrow sumo, 3 conventional

same

same - total 18 reps, all at 110 kg for the first time since hurting back a couple of weeks ago.

Notes: After talking to Pavel, have new instructions for narrow sumo and trying to follow them.

Today, Thursday

PU: 1 single ring pullup, 5 seconds up and 5 seconds down, hands rotated to chinup at top and back out on descent

MP:

20 kg x 5L/5, x 5L/R

On the 2:15

24 kg x 10 singles, soju and tuba, day 4

Notes: last time was on the 2:30, time before that was on the 3:00

break

DL:

110 kg x 3 narrow sumo, 3 conventional

same

same - total 18 reps, all at 110 kg for the first time since hurting back a couple of weeks ago.

Notes: After talking to Pavel, have new instructions for narrow sumo and trying to follow them.

## Wednesday, April 29, 2020

### MP, DL

Yesterday, Sunday

MP: 2 sets of 5 each way @ 20 kg

Today, Monday:

MP: 3 sets of 3 each way @ 20 kg, did 3 x FSQ each side after the last set each side (finish press, SQ from rack position)

24 kg x 8 singles on the 2:30 - pretty good. Tried going more straight up on left side but it doesn't feel good.

DL:

205 x 3 narrow sumo, x 3 conventional

225 x same

switch to DL area

110 kg (244 lb) x same

MP: 2 sets of 5 each way @ 20 kg

Today, Monday:

MP: 3 sets of 3 each way @ 20 kg, did 3 x FSQ each side after the last set each side (finish press, SQ from rack position)

24 kg x 8 singles on the 2:30 - pretty good. Tried going more straight up on left side but it doesn't feel good.

DL:

205 x 3 narrow sumo, x 3 conventional

225 x same

switch to DL area

110 kg (244 lb) x same

## Saturday, April 25, 2020

### MP, DL

Yesterday, Friday - had gotten woken up at 4 am, so tired.

Busy teaching day plus lots of admin stuff

No walking, no lifting, nice carbolicious dinner

Today, Saturday,

Very busy teaching morning

MP:

20 kg x 5L/R, x 5L/R

24 kg x 6 singles - Soju & Tuba, Day 2

DL: lots of rearranging weight storage today, then:

Empty bar on the ground x a few

Empty bar while standing on 4" boxes x a few

135 lb x 3 while standing on 8" boxes

185 x 3 narrow sumo, x 3 conventional

205 x same

225 x same

Overall, slightly heavier than last time. We'll try 245 (as 110 kg on the other bar) next time

Busy teaching day plus lots of admin stuff

No walking, no lifting, nice carbolicious dinner

Today, Saturday,

Very busy teaching morning

MP:

20 kg x 5L/R, x 5L/R

24 kg x 6 singles - Soju & Tuba, Day 2

DL: lots of rearranging weight storage today, then:

Empty bar on the ground x a few

Empty bar while standing on 4" boxes x a few

135 lb x 3 while standing on 8" boxes

185 x 3 narrow sumo, x 3 conventional

205 x same

225 x same

Overall, slightly heavier than last time. We'll try 245 (as 110 kg on the other bar) next time

## Thursday, April 23, 2020

### Light MP

Today, Thursday

walk twice, total about 4 miles

late (6 pm) lifting

Rings: StC + angled FL

MP: 20 kg x 5L/R, x 5L/R

walk twice, total about 4 miles

late (6 pm) lifting

Rings: StC + angled FL

MP: 20 kg x 5L/R, x 5L/R

## Wednesday, April 22, 2020

### MP, DL

Getting back on the horse as far as pressing goes:

MP:

20 kg x 5L/R, 5L/R

24 kg x 4 singles L/R - see https://www.strongfirst.com/upgrade-your-strength-with-the-soju-and-tuba-press-program/

DL: still on bar my wife is using in the gym

155 lb x 3 narrow sumo, x 3 conventional, all double overhand

205 x same, bit of a break between sumo and conventional

225 x same as immediately above. 18 total reps today

That'll be it for today, planning to finish with 245 on the other bar tomorrow

later

2 mile walk

MP:

20 kg x 5L/R, 5L/R

24 kg x 4 singles L/R - see https://www.strongfirst.com/upgrade-your-strength-with-the-soju-and-tuba-press-program/

DL: still on bar my wife is using in the gym

155 lb x 3 narrow sumo, x 3 conventional, all double overhand

205 x same, bit of a break between sumo and conventional

225 x same as immediately above. 18 total reps today

That'll be it for today, planning to finish with 245 on the other bar tomorrow

later

2 mile walk

## Monday, April 20, 2020

### MP light, DL light

Second day of feeling pretty good after back tweak last Wednesday and first DL's yesterday, still going to be light exercise and some volume.

MP:

10 kg x 15L, 15R - weight was whatever I picked up that looked small

14 kg x 10L, 10R

18 kg x 5L, 5R - open palm (spear hand) for everything

All felt good

About an hour's break

DL: in lbs

105 x 1 narrow sumo

155 x 3 narrow sumo, x 3 conventional

175 x same

195 x same - total 18 reps (105 doesn't count)

MP:

10 kg x 15L, 15R - weight was whatever I picked up that looked small

14 kg x 10L, 10R

18 kg x 5L, 5R - open palm (spear hand) for everything

All felt good

About an hour's break

DL: in lbs

105 x 1 narrow sumo

155 x 3 narrow sumo, x 3 conventional

175 x same

195 x same - total 18 reps (105 doesn't count)

## Sunday, April 19, 2020

### Light DL

My first post in 5 days - I tweaked my lower back. How? Mostly really pushing windmills hard, because even though I use a light weight, I was working against my own inflexibility and ended up over-rotating my lumbar spine.

Two days ago, on Friday, I tried a few deadlifts with 105 lbs. and they didn't feel good. I also tried taking some naproxen and it didn't help, almost made it feel worse.

Yesterday afternoon, I started naproxen again, and continued it today, and just now, I did the following deadlift sessions.

bar x 2 narrow sumo, x 2 conventional

repeat above with 65, 85, 105 lbs.

x 3 narrow sumo, x 3 conventional with 115, 135, and 155 lbs.

Was able to move quickly, felt great to deadlift, felt great to get some volume in, albeit with barbie-for-me weights. Certainly could have done more but don't have any need to rush this recovery. 4 days after a pretty serious tweak and difficulty doing much of anything, this kind of deadlifting workout is right on schedule.

Two days ago, on Friday, I tried a few deadlifts with 105 lbs. and they didn't feel good. I also tried taking some naproxen and it didn't help, almost made it feel worse.

Yesterday afternoon, I started naproxen again, and continued it today, and just now, I did the following deadlift sessions.

bar x 2 narrow sumo, x 2 conventional

repeat above with 65, 85, 105 lbs.

x 3 narrow sumo, x 3 conventional with 115, 135, and 155 lbs.

Was able to move quickly, felt great to deadlift, felt great to get some volume in, albeit with barbie-for-me weights. Certainly could have done more but don't have any need to rush this recovery. 4 days after a pretty serious tweak and difficulty doing much of anything, this kind of deadlifting workout is right on schedule.

## Wednesday, April 15, 2020

## Tuesday, April 14, 2020

### MP

Yesterday off, just a walk/ruck with a lot of groceries

Today, Tuesday

WM: trouble getting right side to work without pinching disc so some bw and 4 kg before 8 kg.

A bunch of singles, doubles, and triples on both sides @ 8 kg.

SW: 110 lb t-handle x 2h x 5 reps x 5 sets on the minute

MP: no timer

20 kg x 1, 2, 3, 4 = 10

x 6, 5 = 21

x 4, 3, 4, 2 = 34

x 4, 5, 2, 5 = 50

Today, Tuesday

WM: trouble getting right side to work without pinching disc so some bw and 4 kg before 8 kg.

A bunch of singles, doubles, and triples on both sides @ 8 kg.

SW: 110 lb t-handle x 2h x 5 reps x 5 sets on the minute

MP: no timer

20 kg x 1, 2, 3, 4 = 10

x 6, 5 = 21

x 4, 3, 4, 2 = 34

x 4, 5, 2, 5 = 50

## Sunday, April 12, 2020

### WM, DL

WM:

8 kg, lf, x 1, 1, 2, 3 - focus on pushing weight up at all times

DL: Sumo

Tried regular bar and weight, got a rep or two but felt form was off, so into the other room:

95 lb x 3

165 lb x 5

215 lb x 3 - a good working weight for future tries at this

8 kg, lf, x 1, 1, 2, 3 - focus on pushing weight up at all times

DL: Sumo

Tried regular bar and weight, got a rep or two but felt form was off, so into the other room:

95 lb x 3

165 lb x 5

215 lb x 3 - a good working weight for future tries at this

## Saturday, April 11, 2020

### WM, SW, MP

Friday, just a short walk. Toasted from yesterday, felt like I could have lifted but I choose not to.

Today, Saturday

WM: 8 kg x 3L, x 2R, 1R - better, but wow, does it take perfect setup for my right side to work. Still, can't complain about all good reps today.

SW: 110 lb t-handle x 10, 10 - have to make sure shoulders stay down through all 10 reps.

MP: all lf, light day, goal is 30 reps

22 kg x (2-3) x 4 = 20 total

22 kg x 4

24 kg x 2, 1 = 27 total

22 kg x 3 = 30 total, and none using the 20 kg, mostly 22 kg today. It's fair to say that I'm 10% stronger - 22 kg vs. 20 kg - than I was when I started this cycle a few weeks back, and probably more than that.

Today, Saturday

WM: 8 kg x 3L, x 2R, 1R - better, but wow, does it take perfect setup for my right side to work. Still, can't complain about all good reps today.

SW: 110 lb t-handle x 10, 10 - have to make sure shoulders stay down through all 10 reps.

MP: all lf, light day, goal is 30 reps

22 kg x (2-3) x 4 = 20 total

22 kg x 4

24 kg x 2, 1 = 27 total

22 kg x 3 = 30 total, and none using the 20 kg, mostly 22 kg today. It's fair to say that I'm 10% stronger - 22 kg vs. 20 kg - than I was when I started this cycle a few weeks back, and probably more than that.

## Thursday, April 9, 2020

### MP

Today, Thursday

long-ish walk

More housework/construction - just too toasted after 2nd day of this and too short on time to make it, so this heavy day is a failure.

MP:

00:00 -

22 kg x 1

20 kg x 4

22 kg x 3

20 kg x 4, 5, 2, 4, 3, 3, 3, 3, 4, 3, 4, 3 = 53 total and that's it for today. CNS fatigue big time, can't grip bell tightly any more

Let's plan Sat = Medium and Mon = Light, then 2 days rest, then another go at heavy day for 70 reps on Thursday next

long-ish walk

More housework/construction - just too toasted after 2nd day of this and too short on time to make it, so this heavy day is a failure.

MP:

00:00 -

22 kg x 1

20 kg x 4

22 kg x 3

20 kg x 4, 5, 2, 4, 3, 3, 3, 3, 4, 3, 4, 3 = 53 total and that's it for today. CNS fatigue big time, can't grip bell tightly any more

Let's plan Sat = Medium and Mon = Light, then 2 days rest, then another go at heavy day for 70 reps on Thursday next

## Wednesday, April 8, 2020

### FSQ, WM

Today, Tuesday, variety

walk

FSQ: 2 x 24 kg x 3, 3, 3 w/ behind-the-heels dead clean to start each set

WM: 8 kg x 2L, 2R, 1R - second rep R wasn't good and that is definitely where I need the extra practice, anyway.

walk

FSQ: 2 x 24 kg x 3, 3, 3 w/ behind-the-heels dead clean to start each set

WM: 8 kg x 2L, 2R, 1R - second rep R wasn't good and that is definitely where I need the extra practice, anyway.

## Monday, April 6, 2020

### MP

Today, Monday:

walk

MP: ROP light day, all lf, need equivalent of 5 x 1-2-3 or 30 reps

24 kg x 1

22 kg x 2, 3

20 kg x 4 - total 10

24 kg x 1

22 kg x 2, 3

20 kg x 4 - total 20

24 kg x 2 - excellent!

22 kg x 4 - excellent!

20 kg x 4 w/ slow negative to make sure the negative is a pain-free groove (which, when I lower too fast, it isn't)

Total = 30

walk

MP: ROP light day, all lf, need equivalent of 5 x 1-2-3 or 30 reps

24 kg x 1

22 kg x 2, 3

20 kg x 4 - total 10

24 kg x 1

22 kg x 2, 3

20 kg x 4 - total 20

24 kg x 2 - excellent!

22 kg x 4 - excellent!

20 kg x 4 w/ slow negative to make sure the negative is a pain-free groove (which, when I lower too fast, it isn't)

Total = 30

## Sunday, April 5, 2020

### Variety: WM, SW, 1LDL

Today, Sunday

Buteyko walk and jog

Variety Day

WM: 8 kg, l/r, x 1 fingertip, x 1 knuckles, x 1 palms

SW: 110 lb, x 2h x 8 - focus both on packing shoulders and not worrying about height

1LDL: 24 kg x 1R/L

break

WM: 8 kg, l/r, 1 x palm

1LDL: 24 kg x 1R/L

WM: 8 kg x r only, x 1 palm - better setup, good result

Buteyko walk and jog

Variety Day

WM: 8 kg, l/r, x 1 fingertip, x 1 knuckles, x 1 palms

SW: 110 lb, x 2h x 8 - focus both on packing shoulders and not worrying about height

1LDL: 24 kg x 1R/L

break

WM: 8 kg, l/r, 1 x palm

1LDL: 24 kg x 1R/L

WM: 8 kg x r only, x 1 palm - better setup, good result

### DL

Saturday:

SW: 110 lb x 2h x 10, 10 - video, not keeping shoulders, especially right, packed at top but otherwise looks pretty good to me

DL: Sumo today

120 kg x 5 singles, just working on finding my good form at this - got better as they went.

walk

SW: 110 lb x 2h x 10, 10 - video, not keeping shoulders, especially right, packed at top but otherwise looks pretty good to me

DL: Sumo today

120 kg x 5 singles, just working on finding my good form at this - got better as they went.

walk

## Friday, April 3, 2020

### MP

SW: 110 lb x 2h x 10

MP:

00 - 2L/R

02 - 3L/R

04 - 5L/R - total 10

07 - 3L/R

09 - 4L/R

11 - 3L/R - total 20

13 - 2L/R

15 - 3L/R

17 - 5L/R - total 30

20 - 3L/R

22 - 4L/R

24 - 3L/R - total 40

26 - 2L/R

27:15 - 2L/R

28:45 - 3L/R

31 - 2L/R

32 - 1L/R - total 50

MP:

00 - 2L/R

02 - 3L/R

04 - 5L/R - total 10

07 - 3L/R

09 - 4L/R

11 - 3L/R - total 20

13 - 2L/R

15 - 3L/R

17 - 5L/R - total 30

20 - 3L/R

22 - 4L/R

24 - 3L/R - total 40

26 - 2L/R

27:15 - 2L/R

28:45 - 3L/R

31 - 2L/R

32 - 1L/R - total 50

## Thursday, April 2, 2020

### Variety - SW, BP, 1LDL

Today, Thursday

SW: t-handle, 110 lbs (checked weight today), 2h x 10, 10 w/ ~5 min between

walk

long break

BP: 135 x 3, 3

1LDL: 24 kg contralateral x 1L, 1R

walk again

SW: t-handle, 110 lbs (checked weight today), 2h x 10, 10 w/ ~5 min between

walk

long break

BP: 135 x 3, 3

1LDL: 24 kg contralateral x 1L, 1R

walk again

## Wednesday, April 1, 2020

### MP

Feeling tired the past few days, but pretty good today

SW: t-handle, 2h x 110 lb x 10, 10

MP: ROP Heavy, goal 65 reps of mostly triples on 2:00

00 - 3L/R

02

04

06

08

10 - 4L/R = 19 reps

12 - 3L/R

14

16 - 4L/R = 29 reps

18 - 3L/R

20

22

24 - 4L/R = 42 reps

26 - 3L/R

28

30

32

34

36

38

40 - 2L/R = 65 reps

SW: t-handle, 2h x 110 lb x 10, 10

MP: ROP Heavy, goal 65 reps of mostly triples on 2:00

00 - 3L/R

02

04

06

08

10 - 4L/R = 19 reps

12 - 3L/R

14

16 - 4L/R = 29 reps

18 - 3L/R

20

22

24 - 4L/R = 42 reps

26 - 3L/R

28

30

32

34

36

38

40 - 2L/R = 65 reps

## Sunday, March 29, 2020

### DL

Taught in the morning

Later afternoon:

walk

DL: all singles today with stand-up reset between reps and longer rest between sets

120 kg x 3 double overhand

130 kg x 2 double overhand

Had thought about doing more, but last week felt like a lot of presses, I didn't DL Thu, didn't SN yesterday, and we're just having a back-off/easy time. I expect to be able to push forward with the planned presses tomorrow but we'll see how it goes.

Later afternoon:

walk

DL: all singles today with stand-up reset between reps and longer rest between sets

120 kg x 3 double overhand

130 kg x 2 double overhand

Had thought about doing more, but last week felt like a lot of presses, I didn't DL Thu, didn't SN yesterday, and we're just having a back-off/easy time. I expect to be able to push forward with the planned presses tomorrow but we'll see how it goes.

## Saturday, March 28, 2020

### FSQ

Today, Saturday

Still feeling tired, so no snatch session

Later afternoon, a little variety training:

CL: 2 x 24 kg x 5 - regular swing-style cleans, 1 set of 5

FSQ: 2 x 24 kg, 4 reps - still not sure if I like the "lockdown breath" at the top as Pavel does in MRKC - makes belly tighter but seems unnecessary with 2 x 24 kg. Maybe I need more weight ...

Still feeling tired, so no snatch session

Later afternoon, a little variety training:

CL: 2 x 24 kg x 5 - regular swing-style cleans, 1 set of 5

FSQ: 2 x 24 kg, 4 reps - still not sure if I like the "lockdown breath" at the top as Pavel does in MRKC - makes belly tighter but seems unnecessary with 2 x 24 kg. Maybe I need more weight ...

## Friday, March 27, 2020

### MP

Yesterday, Thursday - off altogether. Had 3 weeks of increasing deadlifts, and haven't been getting enough sleep, so took a big nap before dinner and went to sleep early.

Today, Friday

SW:

32 kg x 2h x 5's, 6 sets = 30 reps

break

1L-DL, 24 kg x 1L, 1R, 1L

MP: no clock, 5 x 1-2-3 or 30 reps

24 kg x 1L/R - a grind, not feeling warmed up or maybe tired from swings ...

20 kg x 2L/R

20 kg x 3L/R - total 6

20 kg x 2L/R, 3L/R, little rest between - total 11

20 kg x 4L/R - total 15

20 kg x 1L/R, 3L/R - no rest between - total 19

long break

20 kg x 3L/R - total 22

20 kg x 4L/R - total 26

24 kg x 1L/R

20 kg x 3L/R - total 30

Today, Friday

SW:

32 kg x 2h x 5's, 6 sets = 30 reps

break

1L-DL, 24 kg x 1L, 1R, 1L

MP: no clock, 5 x 1-2-3 or 30 reps

24 kg x 1L/R - a grind, not feeling warmed up or maybe tired from swings ...

20 kg x 2L/R

20 kg x 3L/R - total 6

20 kg x 2L/R, 3L/R, little rest between - total 11

20 kg x 4L/R - total 15

20 kg x 1L/R, 3L/R - no rest between - total 19

long break

20 kg x 3L/R - total 22

20 kg x 4L/R - total 26

24 kg x 1L/R

20 kg x 3L/R - total 30

## Thursday, March 26, 2020

### SW

Today, Thursday

SW:

110 lb t-handle x 7, 7

44 kg x 7

110 lb t-handle x 7

add another spacer on the bottom

110 lb t-handle x 7 - this is the right weight distribution

32 kg x 2h x 20 - total 55 swings

Later, thought about deadlifting but it's been a tough week and rest seems like the best thing.

SW:

110 lb t-handle x 7, 7

44 kg x 7

110 lb t-handle x 7

add another spacer on the bottom

110 lb t-handle x 7 - this is the right weight distribution

32 kg x 2h x 20 - total 55 swings

Later, thought about deadlifting but it's been a tough week and rest seems like the best thing.

### MP

Today, Wednesday

MP: ROP (Medium) - no clock today, took my time, nice break after every rung and ladder

4 of these:

24 kg x 1L/R

22 kg x 2L/R

20 kg x 3L/R, 4L/R

and this:

22 kg x 1L/R

20 kg x 6L/R, 3LR - total 50 reps

MP: ROP (Medium) - no clock today, took my time, nice break after every rung and ladder

4 of these:

24 kg x 1L/R

22 kg x 2L/R

20 kg x 3L/R, 4L/R

and this:

22 kg x 1L/R

20 kg x 6L/R, 3LR - total 50 reps

## Tuesday, March 24, 2020

### SW

Today, Tuesday

SW:

a few while demo'ing with my son @ 24, 32, and 44 kg, all 2h

Rings: StC + angled FL x 1

SW:

24 kg x 15L, rest 3 min or so, 15R - definitely stronger, rest longer, then 15L - better hip loading on last set, and less grip fatigue as well

SW:

a few while demo'ing with my son @ 24, 32, and 44 kg, all 2h

Rings: StC + angled FL x 1

SW:

24 kg x 15L, rest 3 min or so, 15R - definitely stronger, rest longer, then 15L - better hip loading on last set, and less grip fatigue as well

## Monday, March 23, 2020

### MP

Yesterday, Sunday: walk

Today, Monday

FSQ: 2 x 24 kg x 5

MP: (ROP) Heavy Day

00 - 20 kg x 1-2-3-4-5

15 - 20 kg x 1-2-3-4-5

30 - 20 kg x 4, 3, 5 - total 43

40 - 20 kg x 3, 2, 3, 4, 2, 3 - total 60, last set started at 53:00

This represents another big skip up from last week's heavy day of 50 reps, equivalent to 4 x 12345. Plan would have been 1 x 12345 and 4 x 1234 which would have been 55 total reps

Next week, 65 or 70 reps but probably not 75, but we'll see. I think two more weeks to finish this would do me good in terms of having the high volume of pressing.

Today, Monday

FSQ: 2 x 24 kg x 5

MP: (ROP) Heavy Day

00 - 20 kg x 1-2-3-4-5

15 - 20 kg x 1-2-3-4-5

30 - 20 kg x 4, 3, 5 - total 43

40 - 20 kg x 3, 2, 3, 4, 2, 3 - total 60, last set started at 53:00

This represents another big skip up from last week's heavy day of 50 reps, equivalent to 4 x 12345. Plan would have been 1 x 12345 and 4 x 1234 which would have been 55 total reps

Next week, 65 or 70 reps but probably not 75, but we'll see. I think two more weeks to finish this would do me good in terms of having the high volume of pressing.

## Saturday, March 21, 2020

### SN

Today, Saturday

walk/ruck - heavy groceries on the way home

SN:

00: 18 kg x 5L

01: 18 kg x 5R

02: 20 kg x 4L

03: 20 kg x 4R

04: 22 kg x 3L

05: 22 kg x 3R

06: 24 kg x 3L

07: 24 kg x 3R

08: 18 kg x 6L

09: 18 kg x 6R

10: 20 kg x 5L

11: 20 kg x 5R

12: 22 kg x 4L

13: 22 kg x 4R

14: 24 kg x 3L

15: 24 kg x 3R

16: 18 kg x 7L

17: 18 kg x 7R

18: 20 kg x 7L

18: 20 kg x 7R

20: 22 kg x 3L

21: 22 kg x 3R

22: 24 kg x 3L

23: 24 kg x 3R

27: 18 kg x 10L + 10R - tired, stopped, 144 snatches

Last Sat was 150 snatches, all 18 kg, in 30 min, so about the same volume but heavier weight. Weighted average is 20 kg. Next SN session, maybe 5's @ 20 kg OTM for 30 min or more

walk/ruck - heavy groceries on the way home

SN:

00: 18 kg x 5L

01: 18 kg x 5R

02: 20 kg x 4L

03: 20 kg x 4R

04: 22 kg x 3L

05: 22 kg x 3R

06: 24 kg x 3L

07: 24 kg x 3R

08: 18 kg x 6L

09: 18 kg x 6R

10: 20 kg x 5L

11: 20 kg x 5R

12: 22 kg x 4L

13: 22 kg x 4R

14: 24 kg x 3L

15: 24 kg x 3R

16: 18 kg x 7L

17: 18 kg x 7R

18: 20 kg x 7L

18: 20 kg x 7R

20: 22 kg x 3L

21: 22 kg x 3R

22: 24 kg x 3L

23: 24 kg x 3R

27: 18 kg x 10L + 10R - tired, stopped, 144 snatches

Last Sat was 150 snatches, all 18 kg, in 30 min, so about the same volume but heavier weight. Weighted average is 20 kg. Next SN session, maybe 5's @ 20 kg OTM for 30 min or more

## Friday, March 20, 2020

### SW, MP

Today, Friday

Cossack stretch and bw windmills

SW:

24 kg x 10L, 10R, 10L, 10R, 10L, 10R - total 60, no clock

MP: 20 kg

1-2-3 - total 6

4-2-3 - total 15

1L-2L-3L-1R-2R-3R, per suggestion, didn't like, pressing muscles too fatigued (or need more rest time), total 21

2-3-4 - total 30

Cossack stretch and bw windmills

SW:

24 kg x 10L, 10R, 10L, 10R, 10L, 10R - total 60, no clock

MP: 20 kg

1-2-3 - total 6

4-2-3 - total 15

1L-2L-3L-1R-2R-3R, per suggestion, didn't like, pressing muscles too fatigued (or need more rest time), total 21

2-3-4 - total 30

## Thursday, March 19, 2020

### SW, DL

Today, Thursday

walk, including home from grocery store with +35 lbs.

SW:

00:00 - 44 kg x 2h x 5

01:00 - 44 kg x 2h x 5

02:00 - 32 kg x L x 5

03:00 - 32 kg x R x 5

HR back to 80 by 5:00

rest

08:00 - 44 kg x 2h x 5

09:00 - 44 kg x 2h x 5

10:00 - 32 kg x L x 5

11:00 - 32 kg x R x 5

HR got higher but swings got better

HR back to 80 by 13:00

rest

16:00 - 32 kg x 2h x 10

17:00 - 32 kg x 2h x 10

HR got higher still

HR in the 80's by 20:00

Have reached our minimum ballistics day total of 60 reps

Planning also to barbell DL so this is plenty for today

20 min-ish break

DL:

120 kg x 5 l/u (favored grip)

130 kg x 3 r/u (other grip)

140 kg x 3 l/u - excellent, up from 2 reps last week and 1 the week before

Should back off next week in some form or other.

walk, including home from grocery store with +35 lbs.

SW:

00:00 - 44 kg x 2h x 5

01:00 - 44 kg x 2h x 5

02:00 - 32 kg x L x 5

03:00 - 32 kg x R x 5

HR back to 80 by 5:00

rest

08:00 - 44 kg x 2h x 5

09:00 - 44 kg x 2h x 5

10:00 - 32 kg x L x 5

11:00 - 32 kg x R x 5

HR got higher but swings got better

HR back to 80 by 13:00

rest

16:00 - 32 kg x 2h x 10

17:00 - 32 kg x 2h x 10

HR got higher still

HR in the 80's by 20:00

Have reached our minimum ballistics day total of 60 reps

Planning also to barbell DL so this is plenty for today

20 min-ish break

DL:

120 kg x 5 l/u (favored grip)

130 kg x 3 r/u (other grip)

140 kg x 3 l/u - excellent, up from 2 reps last week and 1 the week before

Should back off next week in some form or other.

## Wednesday, March 18, 2020

### SW, MP

Yesterday, Tuesday

walk

FSQ: 2 x 24 kg x 5

Today, Wednesday

walk

SW: 32 kg x 2h x 20

MP: ROP light, 5 x 1-2 (or equivalent), total 15 reps

NB: Change of plan today, had been doing light on Wed but will try this now

22 kg x 1, 2

20 kg x 5

22 kg x 3

20 kg x 5 = 16 reps total

break

SW: 32 kg x 6L/R

walk

FSQ: 2 x 24 kg x 5

Today, Wednesday

walk

SW: 32 kg x 2h x 20

MP: ROP light, 5 x 1-2 (or equivalent), total 15 reps

NB: Change of plan today, had been doing light on Wed but will try this now

22 kg x 1, 2

20 kg x 5

22 kg x 3

20 kg x 5 = 16 reps total

break

SW: 32 kg x 6L/R

## Monday, March 16, 2020

### FSQ, MP

Yesterday, Sunday: walk

Today, Monday

FSQ: 2 x 24 kg x 4, 4 - these are getting better in all ways. Still doing the behind-the-heels clean

MP: (ROP) 20 kg, lf

00: 1

01: 2

03: 3

06: 4

wait 4+2? Decided to go on 10 instead of 12

10: 1

11: 2

13: 3

16: 4

we'll try going a ladder every 10 minutes and see how that goes

20: 1

21: 2

23: 3

26: 4 - duplicates last week's 3 x 1-2-3-4

30: 1

31: 2

33: 3

36: 4 - surpasses last week's 3 x 1-2-3-4

40: 1

41: 2

43: 3

46: 4 - now done through 5 x 1-2-3-4

Today, Monday

FSQ: 2 x 24 kg x 4, 4 - these are getting better in all ways. Still doing the behind-the-heels clean

MP: (ROP) 20 kg, lf

00: 1

01: 2

03: 3

06: 4

wait 4+2? Decided to go on 10 instead of 12

10: 1

11: 2

13: 3

16: 4

we'll try going a ladder every 10 minutes and see how that goes

20: 1

21: 2

23: 3

26: 4 - duplicates last week's 3 x 1-2-3-4

30: 1

31: 2

33: 3

36: 4 - surpasses last week's 3 x 1-2-3-4

40: 1

41: 2

43: 3

46: 4 - now done through 5 x 1-2-3-4

## Sunday, March 15, 2020

### SN

Yesterday, Saturday

SN: 18 kg, 5's LF on the minute for 30 minutes, total is 30 x 5 = 150 snatches

SN: 18 kg, 5's LF on the minute for 30 minutes, total is 30 x 5 = 150 snatches

## Friday, March 13, 2020

### SW, FSQ, 1LDL, MP

Today, Friday

Modelled on this: https://breakingmuscle.com/fitness/hirt-for-hypertrophy

First warmup w/ 12 kg halo ladder: 1R/L, 2R/L, 3R/L

then id the following:

00 - SW 24 kg x 20 2h

03 - FSQ 2 x 24 kg x 3

06 - FSQ 2 x 24 kg x 3

08 - 1LDL x 24 kg x 1R/L

10 - SW 24 kg x 20 x 2h

Great short workout. Will press later, 5 x 1-2 @ 20 kg. Kept the swings light because I will snatch tomorrow.

long break

MP (ROP Light Day). Plan calls for 5 x 1-2 = 15 total reps

20 kg x 3L/R

20 kg x 3L/R

24 kg x 2L/R

24 kg x 1L/R

20 kg x 3L/R

20 kg x 3L/R

Modelled on this: https://breakingmuscle.com/fitness/hirt-for-hypertrophy

First warmup w/ 12 kg halo ladder: 1R/L, 2R/L, 3R/L

then id the following:

00 - SW 24 kg x 20 2h

03 - FSQ 2 x 24 kg x 3

06 - FSQ 2 x 24 kg x 3

08 - 1LDL x 24 kg x 1R/L

10 - SW 24 kg x 20 x 2h

Great short workout. Will press later, 5 x 1-2 @ 20 kg. Kept the swings light because I will snatch tomorrow.

long break

MP (ROP Light Day). Plan calls for 5 x 1-2 = 15 total reps

20 kg x 3L/R

20 kg x 3L/R

24 kg x 2L/R

24 kg x 1L/R

20 kg x 3L/R

20 kg x 3L/R

## Thursday, March 12, 2020

### DL

Today, Thursday

2nd day in a row Buteyko walk + jog

WM: 4 kg x 1L/R - figuring these out again

Rings: StC but angled FL

walk and long break

DL: all paused light tng

120 kg x 4 r/u

130 kg x 3 l/u fingerhook grip (forgot to do that on 1st set)

140 kg x 2 l/u fingerhook - excellent

2nd day in a row Buteyko walk + jog

WM: 4 kg x 1L/R - figuring these out again

Rings: StC but angled FL

walk and long break

DL: all paused light tng

120 kg x 4 r/u

130 kg x 3 l/u fingerhook grip (forgot to do that on 1st set)

140 kg x 2 l/u fingerhook - excellent

## Wednesday, March 11, 2020

### WM, SW, MP

Yesterday, Tuesday

walk

Today, Wednesday

Buteyko walk with short jog at end - unusual for me, I went from the last pause and its nose-holding jog, directly into a regular jog.

WM: 4 kg x 1L/R, x 2L/R - have to remember to keep hip back as well as to the side

SW: 32 kg

00:00 - 8L

01:00 - 8R

02:00 - 16 2h

break 5-10 min

repeat

break 5-10 min

repeat - total 96 swings

break

MP (ROP) Medium

00 - 1L/R

01 - 2L/R

03 - 3L/R

Repeat on 08 but 24 kg for the single

Repeat on 16 but 22 kg for the double

Repeat on 24 but 22 kg for the single

Repeat on 32 was planned but instead:

34 - 6L

35 - 6R

walk

Today, Wednesday

Buteyko walk with short jog at end - unusual for me, I went from the last pause and its nose-holding jog, directly into a regular jog.

WM: 4 kg x 1L/R, x 2L/R - have to remember to keep hip back as well as to the side

SW: 32 kg

00:00 - 8L

01:00 - 8R

02:00 - 16 2h

break 5-10 min

repeat

break 5-10 min

repeat - total 96 swings

break

MP (ROP) Medium

00 - 1L/R

01 - 2L/R

03 - 3L/R

Repeat on 08 but 24 kg for the single

Repeat on 16 but 22 kg for the double

Repeat on 24 but 22 kg for the single

Repeat on 32 was planned but instead:

34 - 6L

35 - 6R

## Monday, March 9, 2020

### MP (ROP)

Today, Monday

walk

dip stretch

FSQ: 20 + 22, x 3 each way with dead-from-heels clean to start

MP: 20 kg - able to skip 2 weeks so instead of 1 x 1-2-3-4 got 3 x 1-2-3-4

00:00 - 1L/R

01:00 - 2L/R

03:00 - 3L/R

06:00 - 4L/R

12:00 - repeat above

24:00 - repeat above, but tried a faster and more to-the-front groove, the resulting 4th rep on final set was iffy

37:00 - 1L/R (planned to start on 36 but missed it at my desk)

38:00 - 2L/R

40:00 - 3L/R

45:00 - 1L/R

44:00 - 2L/R

48:00 - 3L/R

Plan was

start

do 1 rep

elapsed 1 since previous start

do 2 reps starting at 1:00

elapsed 2 since previous start

do 3 reps starting at 3:00

elapse 3 since previous start

do 4 reps starting at 6:00

elapse 4 + 2 extra

At 12, next ladder

For ladders to 3, next ladder would start elapse 3 + 2 extra

walk

dip stretch

FSQ: 20 + 22, x 3 each way with dead-from-heels clean to start

MP: 20 kg - able to skip 2 weeks so instead of 1 x 1-2-3-4 got 3 x 1-2-3-4

00:00 - 1L/R

01:00 - 2L/R

03:00 - 3L/R

06:00 - 4L/R

12:00 - repeat above

24:00 - repeat above, but tried a faster and more to-the-front groove, the resulting 4th rep on final set was iffy

37:00 - 1L/R (planned to start on 36 but missed it at my desk)

38:00 - 2L/R

40:00 - 3L/R

45:00 - 1L/R

44:00 - 2L/R

48:00 - 3L/R

Plan was

start

do 1 rep

elapsed 1 since previous start

do 2 reps starting at 1:00

elapsed 2 since previous start

do 3 reps starting at 3:00

elapse 3 since previous start

do 4 reps starting at 6:00

elapse 4 + 2 extra

At 12, next ladder

For ladders to 3, next ladder would start elapse 3 + 2 extra

## Saturday, March 7, 2020

### FSQ, SW

Today, Saturday

FSQ: a 22 and a 20, x 5, x 5, again the BH dead clean

SW: 24 kg x 2h x 30, rest, x 30, pulse to 150-ish both time

walk

FSQ: a 22 and a 20, x 5, x 5, again the BH dead clean

SW: 24 kg x 2h x 30, rest, x 30, pulse to 150-ish both time

walk

## Friday, March 6, 2020

### SN, C&P

Today, Friday

walk

SN: 18 kg

00:00 - 10L in about :20

02:00 - 10R, same

04:00 - 10L, same

06:00 - 10R, same

08:00 - 10L, same

10:00 - 10R, same

12:00 - 15L+15R in about 1:10 - total 90 reps, worked on turning around at the back quickly, waiting on hip hinge, but not dialing the volume control past 8, aiming for 6 or 7.

NB: Wore HRM, hit a new recent max of 179 in final set

break

C&P: 20 kg

1 L/R

short rest

4 w/o putting bell down as alternating singles

walk

SN: 18 kg

00:00 - 10L in about :20

02:00 - 10R, same

04:00 - 10L, same

06:00 - 10R, same

08:00 - 10L, same

10:00 - 10R, same

12:00 - 15L+15R in about 1:10 - total 90 reps, worked on turning around at the back quickly, waiting on hip hinge, but not dialing the volume control past 8, aiming for 6 or 7.

NB: Wore HRM, hit a new recent max of 179 in final set

break

C&P: 20 kg

1 L/R

short rest

4 w/o putting bell down as alternating singles

## Thursday, March 5, 2020

### DL

Today, Thursday

walk

DL: fingerhook grip

120 kg x 1 r/u

120 kg x 2 r/u

120 kg x 3 l/u

130 kg x 1 l/u

140 kg x 1 l/u - legs shook a little but it didn't stop. Should probably do this more often, and 150 kg, too

break

WM: 4 kg x 2R, 2L - always problematic for me, but I need to keep doing them. They provide a good stretch and ROM for my very tight pec minor on the right side. I did the pec minor stretch on both sides, then the windmills.

walk

DL: fingerhook grip

120 kg x 1 r/u

120 kg x 2 r/u

120 kg x 3 l/u

130 kg x 1 l/u

140 kg x 1 l/u - legs shook a little but it didn't stop. Should probably do this more often, and 150 kg, too

break

WM: 4 kg x 2R, 2L - always problematic for me, but I need to keep doing them. They provide a good stretch and ROM for my very tight pec minor on the right side. I did the pec minor stretch on both sides, then the windmills.

## Wednesday, March 4, 2020

### FS, SW, MP

Today, Wednesday

WM: 4 kg, 1R/L

Worked on dead clean behind the heels + FSQ x 5. Worked up to an 18 kg in one hand and 20 kg in the other, and did one each way. Felt very good to me, will continue working on this as it's a fun and different way to clean the bells.

a few minutes break

SW: 24 kg

00:00 10L+10R in about :40

wait for HR to come down to 120 (zone 2)

2:20 10L+10R in about :40

wait for HR to come down to 120

5:00 20 2h in about :40

wait for HR to come down to 120

08:15 - enough for today

Peak was 154 (zone 4)

break

WM: 4 kg x 1R/L

Rings: StC x 1

MP:

22 kg x 1L/R, 20 kg x 2 L/R

22 kg x 1L/R, 20 kg x 2 L/R

20 kg x 1-2, lf, without putting the bell down

22 kg x 1L/R, 20 kg x 2 L/R

20 kg x 3L/R

WM: 4 kg, 1R/L

Worked on dead clean behind the heels + FSQ x 5. Worked up to an 18 kg in one hand and 20 kg in the other, and did one each way. Felt very good to me, will continue working on this as it's a fun and different way to clean the bells.

a few minutes break

SW: 24 kg

00:00 10L+10R in about :40

wait for HR to come down to 120 (zone 2)

2:20 10L+10R in about :40

wait for HR to come down to 120

5:00 20 2h in about :40

wait for HR to come down to 120

08:15 - enough for today

Peak was 154 (zone 4)

break

WM: 4 kg x 1R/L

Rings: StC x 1

MP:

22 kg x 1L/R, 20 kg x 2 L/R

22 kg x 1L/R, 20 kg x 2 L/R

20 kg x 1-2, lf, without putting the bell down

22 kg x 1L/R, 20 kg x 2 L/R

20 kg x 3L/R

## Tuesday, March 3, 2020

### SW

walk

WM: 4 kg x 1 R/L - this helps, should continue

Rings: StC but didn't go all the way around - too tired today

SW:

32 kg x 10L, 10R and repeat for 60 total on the 2:00

24 kg x 10L, 10R and repeat for 40 total on the 2:00

working on fingerhook grip and loading hips when doing left side, which seems not to happen as much because my grip is weaker on that side.

WM: 4 kg x 1 R/L - this helps, should continue

Rings: StC but didn't go all the way around - too tired today

SW:

32 kg x 10L, 10R and repeat for 60 total on the 2:00

24 kg x 10L, 10R and repeat for 40 total on the 2:00

working on fingerhook grip and loading hips when doing left side, which seems not to happen as much because my grip is weaker on that side.

### MP

Today, Monday:

walk

24 kg:

4 swings of increasing height + 1 snatch x L, R

rest

repeat

SN: 1 w/ overhead hold of 15-20 sec, again, again, short rest, repeat on right side.

Two things are difficult - the catch at the top, but also trusting my grip on my left side after lowering the bell from overhead.

For pressing, we'll call last week a "prep" period, worked up to 40 reps in 4 x 2-3-5. Now, the ROP more "by the book". The plan is for next Monday, to do at least 1 ladder to 4, but hopefully 2 ladders or even 3 ladders to 4, and finish with ladders to 3. Probably just do singles again @ 24 kg

C&P:

24 kg x 1L/R

20 kg x 2L/R, x 3L/R

24 kg x 1L/R

20 kg x 2L/R, x 3L/R

24 kg x 1L/R

20 kg x 2L/R, x 3L/R

24 kg x 1L/R

* Now 11 reps remaining - 2, 3, 1, 2, 3 - going for longer sets and MP instead of C&P

20 kg x 7L/R, longish break, and 4L/R

Plan is 5 x 1-2 on Wed and 1 x 1 on Friday, then at least 1 x 1-2-3-4 and 4 x 1-2-3 next Monday

walk

24 kg:

4 swings of increasing height + 1 snatch x L, R

rest

repeat

SN: 1 w/ overhead hold of 15-20 sec, again, again, short rest, repeat on right side.

Two things are difficult - the catch at the top, but also trusting my grip on my left side after lowering the bell from overhead.

For pressing, we'll call last week a "prep" period, worked up to 40 reps in 4 x 2-3-5. Now, the ROP more "by the book". The plan is for next Monday, to do at least 1 ladder to 4, but hopefully 2 ladders or even 3 ladders to 4, and finish with ladders to 3. Probably just do singles again @ 24 kg

C&P:

24 kg x 1L/R

20 kg x 2L/R, x 3L/R

24 kg x 1L/R

20 kg x 2L/R, x 3L/R

24 kg x 1L/R

20 kg x 2L/R, x 3L/R

24 kg x 1L/R

* Now 11 reps remaining - 2, 3, 1, 2, 3 - going for longer sets and MP instead of C&P

20 kg x 7L/R, longish break, and 4L/R

Plan is 5 x 1-2 on Wed and 1 x 1 on Friday, then at least 1 x 1-2-3-4 and 4 x 1-2-3 next Monday

## Thursday, February 27, 2020

### SW

Today, Thursday, sort of early (9:30 am)

SW: 24 kg

00:00 10L + 10R

02:00 20L

04:00 20R - a great way to spend 5 minutes

SW: 24 kg

00:00 10L + 10R

02:00 20L

04:00 20R - a great way to spend 5 minutes

## Wednesday, February 26, 2020

### MP, DL

20 kg: halo and GS, a few

MP: 20 kg, same reps as last time, took :30 out of each ladder and another :30 out between ladders

00:00 2R/L

01:30 3R/L

03:30 5R/L (was 4:00 last time)

repeat starting on 09:00 (was 10:00 last time)

repeat starting on 18:00 but only 1st set, so total 22 reps/side instead of 30/side, we'll call this medium day

DL:

120 kg x 5 r/u, fingerhooks

rest until 5:00

repeat other grip

MP: 20 kg, same reps as last time, took :30 out of each ladder and another :30 out between ladders

00:00 2R/L

01:30 3R/L

03:30 5R/L (was 4:00 last time)

repeat starting on 09:00 (was 10:00 last time)

repeat starting on 18:00 but only 1st set, so total 22 reps/side instead of 30/side, we'll call this medium day

DL:

120 kg x 5 r/u, fingerhooks

rest until 5:00

repeat other grip

## Tuesday, February 25, 2020

### FSQ, SW

Today, Tuesday

16 kg: Halo + GS w/ curl - x 1, 2

FSQ: 2 x 24 kg x 3

Repeat both the above

SW: - all untimed, with full, untimed recovery

44 kg x 10 2h

32 kg x 10 L

32 kg x 10 R

32 kg x 10 L - extra set on weaker side

16 kg: Halo + GS w/ curl - x 1, 2

FSQ: 2 x 24 kg x 3

Repeat both the above

SW: - all untimed, with full, untimed recovery

44 kg x 10 2h

32 kg x 10 L

32 kg x 10 R

32 kg x 10 L - extra set on weaker side

### MP, SW

Yesterday, Sunday, the usual big musical day, and a late afternoon walk

Today, Monday

12 kg: bent arm bar, 5L, 5R. Bent leg at 90 degrees and hooked on a kettlebell

MP: 20 kg, rf

00:00 - 2

01:30 - 3

04:00 - 5

repeat starting on 10:00

repeat starting on 20:00 - last 5's a little slow but definitely better than 3 days ago, and up to 30 reps each side

SW:

Rest a few, then - decided if I'm working on conditioning, I need lighter weights and the volume control turned down from 10 - I prefer 10, but I think I may have gotten 8 this time, will aim for 7 next time.

00:00 - 32 kg x 2h x 10

02:00 - 32 kg x 2h x 10

04:00 - 24 kg x L x 10

06:00 - 24 kg x R x 10

Repeat, so

08:00 - 32 kg x 2h x 10

10:00 - 32 kg x 2h x 10

12:00 - 24 kg x L x 10

14:00 - 24 kg x R x 10

Today, Monday

12 kg: bent arm bar, 5L, 5R. Bent leg at 90 degrees and hooked on a kettlebell

MP: 20 kg, rf

00:00 - 2

01:30 - 3

04:00 - 5

repeat starting on 10:00

repeat starting on 20:00 - last 5's a little slow but definitely better than 3 days ago, and up to 30 reps each side

SW:

Rest a few, then - decided if I'm working on conditioning, I need lighter weights and the volume control turned down from 10 - I prefer 10, but I think I may have gotten 8 this time, will aim for 7 next time.

00:00 - 32 kg x 2h x 10

02:00 - 32 kg x 2h x 10

04:00 - 24 kg x L x 10

06:00 - 24 kg x R x 10

Repeat, so

08:00 - 32 kg x 2h x 10

10:00 - 32 kg x 2h x 10

12:00 - 24 kg x L x 10

14:00 - 24 kg x R x 10

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