May 29, 2021: SQ (light), BP (light), DL

Not much the last couple of days Today, Saturday: SQ: 155 lb x 3, 195 x 3, 3 BP: Floor press, 2nd session: 65 lb x 8 85 x 8 105 x 8 - was top weight last time 125 x 8 - good DL: grip double over, r/u twice, l/u twice 2 weeks ago: 125 kg on the 5:00, grip double, r/u, l/u, r/u, l/u last week: 130 kg on the 4:00 grip as today (see above) today: 135 on the 4:00 245 lb x 5 double over to warmup 00:00 135 kg x 5 double over 04:00 135 x 5 r/u 08:00 135 x 5 r/u 12:00 135 x 5 l/u - bar moves faster with this, my favored grip 16:00 135 x 5 l/u - excellent, was harder than last week but kept form and speed _better_ than last week! Maybe next week: 140 x 5, 145 x 4, 150 x 3, 155 x 2, 160 x 1 Maybe June 12: 155 x 4, 160 x 3, 165 x 2, 170 x 1????

May 26, 2021: SQ (light), BP

walk hang from RT hang from rings, play a little with straight-arm push-down from rings SQ: 165 lb x 6, 185 lb x 4 BP: 135 lb x 5, 155 x 3 165 x 5, 5 - one of the j-hooks came out of the rack - replacement j-hooks, insufficiently padded and with some flex tape added, altogether not a winning combination! With the current setup I have, getting out from under the bar was pretty uncomfortable as I had to roll it down my body until it got to my hips before the bar was resting on the safeties. Change of plans, then - learn the floor press (FP): FP: 135 lb x 0 - can't figure out how to get the weight into position watch a YouTube or two, then bar x 10 65 lb x 10 85 x 10 105 x 10 Seems my bridge point is more like my belly button than my hips. Thank you to my wife for giving me feedback about body, bar, hand, etc., positions on my first day doing these. NB: my shoulders downright hurt, even with an empty bar, the first few reps as my body and brain tried to figure out what to do, but that went away as I sorted things out. Also worthy of note that my grip is much narrower. No DL today - it's been enough for the day.

May 25, 2021: Variety

walk a few lifts while teaching including a 315 lb deadlift. WM: all R/L bw x 1 4 kg x 1 6 kg x 2 8 kg x 2 - first 8k this go-round

May 24, 2021: SQ, BP (light), DL (light)

walk WM: bw x 5R, 5L, 1R SQ: 155 lb x 3 185 x 2 205 x 5, 5, 5, 5, 5 - personal best 5 x 5, 205 lb x 1.2 = 246 lb (guesstimated new 1RM) Tentative (dates are Mon/Tue, depending on when I have time to lift each week) May 31/June1: 215 x 4 x 4 June 7/8: 225 x 3 x 3 June 14/15: 235 x 2 x 2 June 19: tentative meet attempts: 102.5 kg (226 lb), 107.5 kg (237 lb), 112.5 (248 lb) kg BP: 165 lb x 3 - about 10:00 after SQ was finished, felt heavy, but goal was to keep this brief, so it's OK DL: 265 lb x 5 r/u, x 5 l/u - keeping tension at bottom

May 23, 2021: WM

Sunday, today: Early Buteyko walk WM: bw x 2R/L 4 kg x 1R/L 6 kg x 4R/L - trying to continue not being piggish and progressing slowly

May 22, 2021: SQ (light), BP (light), DL

Today, Saturday: walk SQ: 155 lb (~70% 1RM) x 5 175 (~80%) x 7 195 (~89%) x 3 BP: 150 lb x 7, 8 DL: 235 lb x 5 double over Last time, on the 5:00 and double over, r/u, l/u, r/u, l/u This time, +5 kg, - 1:00 rest, grip r/u twice then l/u twice (more grip fatiguing) 00:00 130 kg x 5 double over 04:00 130 x 5 r/u 08:00 130 x 5 r/u 12:00 130 x 5 l/u 16:00 130 x 5 l/u - finish 4:00 earlier, grip more fatigued, especially left side

May 21, 2021: Variety: walk, wheel, clean, WM

walk while teaching/demo: standing wheel on 4th step x 2, single and double kettlebell cleans up to 2 x 24 kg WM: bw x 3R/L 4 kg x 3R/L 6 kg x 3R/L - finding my form on these again, finally.

May 20, 2021: WM, SQ (light), BP, DL (light)

WM: bw x 3R/L while on a walk WM: 4 kg x 2R/L, 6 kg x 1R/L, x 1R/L SQ: 155 lb x 10, 175 lb x 5 BP: 145 lb x 5 165 x 5, 5, 5, 3, 2 - NB: 165 lb is 85% 1RM, about a 6RM according to 1RM calculators DL: 255 lb x 5 r/u, x 5 l/u - all quick, all keeping most of the tension at the bottom.

May 18, 2021: WM, SQ, BP (light), DL (light)

Yesterday, Monday, still feeling tight and kinda of wound up from both Saturday's DL's and a big day on Sunday. Today, Tuesday Walk WM: bw x 3R, 3L while on my walk later: bw x 1R/L 4 kg x 1R/L 6 kg x 3 alternating singles rf SQ: 135 lb x 3 165 x 3 195 x 5, 5, 5, 5, Maybe May 24/25 = 205 x 4 x 4 (or maybe 1 higher, e.g., 205 x 5 x 5?) Maybe June 1 = 215 x 3 x 3 Maybe June 8 = 225 x 2 x 2 and try 235 in there Maybe June 14/15 = 235 for a single, maybe more Meet June 19: maybe 100, 105, 110 kg BP: 145 lb x 7, 8 break DIP: bw x 5 DL: on regular bar: 235 lb x 10 singles, conventional, double over, in about :50

May 16, 2021: Variety

short walk Rings: 1-leg FL, lf this time, then right Some mobility work with a stick and a 25 lb, 6' bar 1-leg DL, 16 kg unilateral, 1L, 1R contralateral, 1L, 1R unilateral, 2L, 2R contralateral, 2L, 2R

May 15, 2021: SQ (light), BP (light), DL

walk WM: bw x 2R, 2L 4 kg x 5R, 5L Rings: 1-leg FL each way for a few seconds SQ: 145 lb x 5, 165 x 5 - both easy, need to try heavier for next light SQ day, maybe 145 and 175 BP: 135 lb x 5, 155 x 5 DL: conventional, reset - one breath - at bottom 00:00 125 kg x 5 double over - about :40 05:00 125 x 5 r/u - about :40 10:00 125 x 5 l/u - faster, less than :30 15:00 125 x 5 r/u - about :30 20:00 125 x 5 l/u - about :26 First time we've tried 5 x 5 for DL

May 14, 2021: Variety

walk SW: 00:00 32 kg x 2h x 5 00:30 32 kg x 2h x 5 01:00 32 kg x 2h x 5 01:30 32 kg x 2h x 5 03:00 32 kg x 2h x 5 03:30 32 kg x 2h x 5 04:00 32 kg x 2h x 5 04:30 32 kg x 2h x 5 WM: bw x 2R, 2L 4kg x 4R, 4L - definitely better doing right side first. DIP: bw x 3 walk

May 13, 2021: Variety

Variety walk Play with dragon flags with straight arms. MP: 16 kg x 5L, 5R DIP: bw x 3 1-leg DL, unilateral, 16 kg x a few singles Zercher Squat (from DL): 195 x 3, 1 Sumo DL: 195 x a few WHEEL: 4th step, x 3 in a single set

May 12, 2021: SQ (light), BP (returning), DL (light)

Yesterday, Tuesday, May 11, just some kb lifts while teaching, and walked Today, Tuesday: walk Dip Stretch x 1 + 1 dip SQ: 135 lb x 5, 155 x 5 BP: 135 lb x 5, 155 x 5, 5, 5 - no more today, was playing around with bench height/position, and am tired. DL: 125 kg x 3 double over, x 3 r/u, x 4 l/u

May 10, 2021: SQ, BP (light)

walk WM: 4 kg x 3R, 3L break WM: 4 kg x 3R, 3L SQ: Last time we got up to 195 x 4 x 4 before we started ramp ups to heavier singles in advance of the April 17 meet. NB: Had a pretty vigorous "off" day yesterday, so not going to push things had today. 195 x 5 x 5 is a good goal now 135 lb x 3 155 x 3 175 x 3 195 x 4, 3, 4, 4, 5 - had a spotter for last set but it was good BP: did these yesterday, albeit light, so easy today 145 lb x 8 - better than yesterday, groove returning

May 9, 2021: SW, PU, WM, BP, DL

Friday, 7 May, walk quite a bit, 5-6 miles Saturday, no lifting Today, Sunday, 9 May, after taking a few days off and getting ready to get back into a routine SW: 00:00 24 kg x left x 10 01:00 24 kg x right x 10 later PU: RT x 5, break, 3 WM: 4 kg x 2R, 2L - trying to dial in form BP: 145 lb x 5, 5 DL: 185 lb x 5 double over - fast 235 x 5 r/u - also fast 125 kg x 5 l/u - not quite as fast but still not too shabby for almost no deadlifting for a month

May 6, 2021: Variety: Zercher SQ

chores (cut grass, etc.) Zercher SQ: 1 sumo DL to knees, ZSQ reps (from and back to knees), DL return to floor from knees 135 lb x 3 185 x 3 205 x 3 225 x 1

May 5, 2021: Variety: dip, PU, Wheel

walk DIP: bw x 2 PU: RT x 6 DIP: bw x 5 break WHEEL: standing, 4th step: 3 singles, full extension and brief pause

May 4, 2021: SQ (light), BP (light)

Still somewhat in recover mode - procedure was a week ago SQ: 135 lb x 5, 7 BP: 135 lb x 10 break SQ: 155 lb x 5 play around w/ stick and w/ 25 lb, 6' bar - clean, press from behind the neck, just for mobility BP: 145 lb x 7 break

May 3, 2021: Variety: sprint, Wheel

walk run/sprint: jog a couple of minutes, walk, 20-step sprint, walk 20-step sprint NB: feels fantastic later in the day break WHEEL: standing, on 4th step: 2, 2, 1, 1 - for both singles, pause at full extension

May 2, 2021: FSQ

walk FSQ:super deep, paused, exhaled for maximum left ankle dorsiflexion 105 lb x 5 115 x 5 125 x 5 - a little more difficult 135 x 5 - starting to feel the weight more on my hands as I come up out of the hole, not good. walk again