January 15, 2021:SW

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 left x 10 06:00 24 kg x right x 10 07:00 24 kg x right x 10 09:00 32 kg x 2h x 10 10:00 32 kg x 2h x 10 short walk

January 14, 2020: SW, SQ, BP (light)

SW: 44 kg x 2h x 15 SQ: 135 lb x 2 155 x 2 175 x 5, 5, 5 (PR), 4 - Up 5 reps @ 175 from last week, so stop here. Form is definitely improving with practice. NB: last week was 175 x 5, 5, 4 (and 135x3 and 155x 3) BP (light): 145 x 5, 5, 5, 5 - again, was supposed to do 4 reps x 5 sets and did it backwards

January 13, 2020: SW

walk - did bw windmills in the park on the way SW: 24 kg x H2H x 30 - haven't done H2H in a while, was fun, got better as they went, I think.

January 12, 2020: GU, Variety

RT hang x :15 Ring hang x :45 GU: 8 kg, rf, 4 to elbow, 5th rep to complete 12 kg, rf, 4 floor presses, 5th to elbow, 3 more to elbow, 5th rep to complete break SW: 32 kg x 2h x 22 reps - all I felt I could get and still be near-maximally explosive.

January 11, 2021: SW, BP

The now-usual swings: 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 left x 10 06:00 24 kg x right x 10 07:00 24 kg x right x 10 09:00 32 kg x 2h x 10 10:00 32 kg x 2h x 10 PU: RT bw x 5, pause at top, pause at bottom DL: 135 lb x 1, super-slow picking up and lowering BP: 135 x 3 155 x 1 165 x 5, 5, 5 (PR!), 4, 3 = 22 NB: Last week was 5, 5, 4, 3, 3 = 20

January 10, 2020: DL (thick bar straddle, hack, conventional)

walk SQ: 135 x 3, deep, paused BP: 135 x 3, slow, controlled, paused DL: Straddle DL on 2" bar: 135 x 3 lf, x 3 rf ("f" is "hand in front") here, no rest between sides 185 x 3 lf, x 3 rf 235 x 3 lf 235 x 3 rf Hack DL on standard bar, all double overhand grip 185 x 3 - stupid easy 225 x 3 - a little harder but still not difficult 275 x 3 - grip going on last rep but hung on DL: 115 kg (253 lb) x 3 r/u - 72% of 160 115 kg x 3 l/u 125 kg x 3 r/u - 78% 125 kg x 3 l/u - today's workout felt great, feels like I'm making some of the form changes I'd been trying to make. Much thanks to Pavel and Fabio for their good feedback and advice.

January 9, 2021: Variety

Variety Day Play with front levers starting from the bottom. Lock abs and glutes, push down on the rings. Did a few singles and doubles to as high as I could reasonably go, videod some - not bad. Maybe 2 singles and 2 doubles, so 6 "reps". KB SN: 18 kg, 3R @ 10/min (about 20 sec elapsed), rest until next min, 3L at same. Looking for good overhead position, looking to see how snatching a kettlebell feels, all pretty good today

January 8, 2021: SW, SQ

SW: 00:00 44 kg x 2h x 5 00:30 44 kg x 2h x 5 01:00 44 kg x 2h x 5 01:30 44 kg x 2h x 5 03:00 44 kg x 2h x 5 03:30 44 kg x 2h x 5 04:00 44 kg x 2h x 5 04:30 44 kg x 2h x 5 06:00 24 kg x left x 5 06:30 24 kg x left x 5 07:00 24 kg x left x 5 07:30 24 kg x left x 5 09:00 24 kg x right x 5 09:30 24 kg x right x 5 10:00 24 kg x right x 5 10:30 24 kg x right x 5 SQ: 135 x 3 155 x 3 175 x 5, 5, 4 - enough for today, short on time, and sets of 5 with my old 1RM ain't bad, even if it isn't 5 x 5 just yet.

January 7, 2020:PU, SW

Tiring lockouts and hangs on PU yesterday, just something easy today PU: RT x 4, 5, 3 - hang to pause at top 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 left x 10 06:00 24 kg x right x 10 07:00 24 kg x right x 10 09:00 32 kg x 2h x 10 10:00 32 kg x 2h x 10 HR: AVG=128 MAX=149

January 6, 2020: BP (light)

walk Play with front lever on rings, starting from ground instead of coming out of Skin-the-Cat Dip stretch PU: uneven rings x 1, lf, 8-sec hold at top, 10-sec hang at bottom BP: light/medium day 135 x 4 reps x 5 sets was the plan 135 x 5 reps x 4 sets is what I did because I was short on time. NB: practice driving with legs into shoulders into bench - like this a lot! NB: Have been focusing on long collarbone on right side, now actively pulling the bar out and lengthening collar bone on both sides, definitely feels different, hopefully works out OK.

January 5, 2020: Hack DL

Busy morning, also bit of an upset stomach today: DL: Hack DL (behind the back) 135 x 5 185 x 5 235 x 5 275 x 4 (grip failed on last rep. NB: didn't rest much between sets)

January 4, 2020: SW, BP

Saturday, January 2 Moved a ton of slate pieces Sunday, January 3 Tired, nothing, got a nap in Monday, January 4 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 left x 10 06:00 32 kg x right x 10 07:00 32 kg x right x 10 09:00 44 kg x 2h x 10 HR: Avg = 127, max = 141 break walk PU: RT x 1 slow, pause at top SQ: 135 x 3, pause at bottom BP: 135 lb x 3: ~3-sec pause on chest each rep 165 lb x 5, 5 (yes!), 4 (last rep was a grind), 3, 3 Notes: First time all 5 sets @ 165, volume of 20 reps @ this weight is up from 16 reps last time and 13 reps the time before that.

January 1, 2021: Variety

Sore from all the moving yesterday. SW: 44 kg x 2h x 10 x 2 sets run errands in the car MP: 16 kg x 10L, 10R - neither felt great on shoulder, right shoulder still tight. Did a couple of more reps right to try to find the good groove. Practiced rotating t-spine to right, then those extra right side presses were OK, barely, but OK. walk