23 April 2024: SQ (light), BP (light)

walk Meet 4 days SQ: 65 kg x 3 75 x 3 85 x 2 WM: 4kg x lf x 1 BP: 60 kg x 3 70 kg x 3

April 22, 2024: Variety

Been taking it easy in anticipation of an upcoming powerlifting meet Today Rings: usual walk

April 18, 2024: SQ (light), BP

WM: bw x lf x 3 walk break SQ: 85 kg x 3 short break BP: 65 kg x 5 (had meant to do 62.5 - oh well ...) 67.5 x 4 72.5 x 3 77.5 x 2 80 x 1 - ever just so barely, but this is the first time I've gotten 80 kg at the end of a more-or-less full workout. ... NB: continuing ... so probably means I can get 82.5 with fewer lifts beforehand, and that's what we should try next, I think.

16 April 2024: SQ

Not much over the weekend, walked a good deal Monday, yesterday, feeling tired, took a nap Today, Tuesday walk (phone says 3.4 mi) break some bw WM SQ: 75 kg x 3 (last week was 70 x 4) 80 x 3 - down 1 from last time 85 x 2 - down 1 from last time 90 x 1 - down 1 from last time 95 x 1 - same as last time, which was first time at this weight this cycle 100 x 1 - new weight this cycle - slow but didn't stop

April 13, 2024: SW

WM: 4 kg x 1 SW: 40 kg x lf x 10's OTM for 10 min short break 40 kg x 2h x 20 bar hang: 45 seconds, lf, one hand + middle+index (no thumb like last time) on the other

April 12, 2024: Variety

walk about 4 mi in two walks into town Rings: usual walk more

April 11, 2024: SQ (light), BP (light), DL

NB: 2 days ago, SQ and BP, and yesterday, 40 kg swings x 4's x 18 sets, so a bit tired today WM: bw x 1 All 3 lifts today. Not quite a mini-meet but getting use to the feeling of the order of the lifts. SQ: 75 kg x 3 BP: 62.5 kg x 5 DL: (used little clamps today to get rid of 5 kg) 130 kg x 4 r/u (least favored) 140 x 3 l/u (favored) 150 x 2 160 x 1, 1 (or call it 2 - stood up, took a few breaths, and did the 2nd rep)

April 10, 2024: SW

Bar hangs: 40 second w/ one + middle+index each side WM: 4 kg x 1, 1 long break walk about 1.5 miles break SW: 40 kg x lf x OTM for 18 sets, grip starting to go on left side avg = 124, max = 136

April 9, 2024: SQ, BP

bar hangs: 35 seconds each way, one + index+middle fingers break walk break SQ: skipped 65 and 75 as warmups, just did 70 70 kg x 4 80 x 4 - down 1 from last time 85 x 3 - down 1 from last time 90 x 2 - down 1 from last time 95 x 1 - new weight this cycle break BP: 60 kg x 4 70 x 2 80 x 1 67.5 x 5, 5 NB: NL = 17, 67.5, what I thought would be good after last session, was perfect for backoff sets of 5 today

April 8, 2024: Variety

Inspired by some one-arm hanging videos: Right arm + index+middle left: 30 seconds break Left arm + index+middle right: 30 seconds Neither was terribly difficult but I need to go slowly with this as overtraining has happened in the past with one-arm hangs Walked about 5 miles

April 7, 2024: SW

Rings: usual (FL, FL, StC+KE) long break WM: 4 kg x lf x 1, 1 NB: BP just completely takes away how my right shoulder needs to work outside of BP short break SW: (Did these yesterday, 10 set on the 1:15) 40 kg x lf x OTM x 12 sets - form, ease, grip are all improving avg = 126, max = 138

April 6, 2024: SW, BP

SW: 40 kg x lf x 4's on the 1:15 with a student, 10 sets break WM: bw x a few BP: 60 kg x 3 65 x 2 70 x 1 75 x 1 80 x 1 72.5 x 4 70 x 5 - probably 65 would have been better as the last rep was a bit of a grind. Or 67.5. NB: NL = 17, backoff sets are the way to go for me for BP for now. Need the heavy single, need the volume, too.

April 4, 2024: BP

walk sore upper back, especially left side and near spine. rhomboids? Been working on keeping elbows and shoulder back while SQ yesterday break BP: 60 kg x 5 70 x 5 75 x 3 - recent PR reps @ this weight 80 x fail - felt heavy after unracking, didn't even try to press up. Next BP session needs to be volume at 70 kg, maybe some 65 and some 75.

April 3, 2024: SQ

Yesterday, Tuesday, walk long drive Today: SQ: 65 kg x 3 - same as last time 75 x 2 - 1 less than last time 80 x 5 - same 85 x 4 - same 90 x 3 - one more than last time - good! short walk

April 1, 2024: Variety

Rings: usual (FL, short rest, StC+KE) long drive

March 31, 2024: SW

short walk Rings: FL long break SW: 40 kg x lf x 4's OTM for 16 sets. avg = 125, max = 138 NB: 3rd session w/ 40 kg, 2nd asession of 4's, longest to date. Grip still iffy but height is almost good enough. another short walk and another short walk to dinner in town and back

March 30, 2024: BP, DL

WM: 4 kg x 2, 6 kg x 1, 1, 1 short break BP: 65 kg x 3 75 x 1 - slow lowering is the key to not messing up my shoulder position. That and reaching my chest up to meet the bar 80 x 1 - nice to get this. Felt leg drive kick in, had perhaps my best upper back bench arch ever for this short break DL: 125 kg x 3 r/u 135 x 1 145 x 1 155 x 1 165 x 1 - a little slow at the start but solid, held it lockout for a while. Two reds, a blue, and clamps on each side - nice

March 28, 2024: BP, SW

walk BP: 65 kg x 5 70 x 4 75 x 2 80 x fail long break SW: 40 kg x lf x 4's OTM for 10 sets avg = 124, max = 136

March 27, 2024: SQ

WM: bw x 2 break Rings: FL, FL break Rings: FL, StC + KE x 9 - have missed StC break SQ: 65 kg x 3 75 x 3 - down from 5 - now this is only a warmup, barely 70% 80 x 5 - up from 4 85 x 4 - up from 3 90 x 2 - up from 1 BP:

March 26, 2024: SW

Lots of walking - home from service station, break, into town, total about 5 miles break SW: 40 kg x lf x 3's OTM for 12 sets avg = 120, max = 132

March 25, 2024: DL

Yesterday, Sunday, nothing Today, Monday WM: 6kg x lf x 1 break walk break DL: 100 kg x double over, x r/u, x l/u - what was on the bar 125 kg (74%) x 5 r/u 130 (76%) x 4 135 (79%) x 3 l/u 140 (82%) x 2 145 (85%) x 1 150 (88%) x 1 - trying to take my time and push hard at the start like it's a 1RM attempt. Scary but what I need, I think.

March 23, 2024: BP

A few swings while teaching WM: 4 kg x lf x bw x 1, 4 kg x 3 - better BP: heavy day, decided to go a little heavier and shorter than 5 x 5 today. Only 2 days since last BP 60 kg x 3 65 x 6 70 x 4 - felt great 75 x 1 - felt tired before I started, and this felt heavy

March 22, 2024: SW

WM: 4kg x 3, trying to keep weight light and get more reps and slightly deeper Rings: FL x 4, short break, StC + (KE x 7) break SW: 32 kg x 4's x lf x 30 sets avg = 114, max = 129 (but mostly a lot less than that)

March 21, 2024: SQ, BP

walk SQ: 65 kg x 3 75 x 5 80 x 4 85 x 3 90 x 1 - excellent result long break BP: light day 60 kg x 4 reps x 3 sets - very controlled lowering, longer than needed pause on chest, explode up with leg drive. A good easy day

March 19, 2024, BP, DL

Sunday - FL in the AM, then big day at church, then a walk, the taught. No lifting. Monday - cat woke me up twice in the middle of the night, walk, no lifting Today, Tuesday walk BP: 60 kg x 5 65 x 5, 5, 5, 5 - took about 50 minutes, took longer and longer rests between sets, especially before 4th and 5th set break DL: switch to other bar and other room 135 kg x 5 r/u break 140 kg x 5 l/u (favored)

March 16, 2024: SW

Rings - usual SW: 10's OTM, lf, NL=100 - this was my glycoltic session

March 15, 2024: SQ, BP

Two days ago, busy day, tired and sore, didn't lift Yesterday, had a 24-hour stomach bug Today, Friday WM: 4 kg x 2, 6 kg x 1 SQ: 65 kg x 3 75 x 5 80 x 4 85 x 2 BP: Going on 3 min rests instead of 5 60 kg x 5, 5 - felt much too light 65 kg x 5, 4 - failed 5th rep, felt really pumped before last set, should have waited longer

March 12, 2024: DL

Two days ago, Sunday, usual Rings and nothing else Yesterday, Monday WM: 4 kg x lf x 1 Rings: usual walk Today, Tuesday BP: 60 kg x 5, 5, 5, 5, 5 long break walk DL: 125 kg hack least favored r/u x 4 125 kg conventional r/u x 4 135 kg conventional l/u x 4

March 9, 2024: SQ

SW: a few while teaching break walk SQ: 65 kg x 10 - just to shake things up a bit 75 x 5 80 x 3

March 8, 2024: SW

WM 4kg x 1 lf Rings - usual including 3 FL spaced out break walk 3 mi SW: 32 kg x lf x 6's x OTM for 24 sets/minutes, NL = 144 avg = 145, max = 158

March 7, 2024: SQ, DL

skipped rings some yard work SQ: 70 kg x 5 75 kg x 4, 4 BP: 70 kg x 1 break DL: 125 kg x double over x hack x 3 132.5 kg x r/u x conventional x 3 132.5 kg x l/u x conventional x 3

March 6, 2024: SW

Rings: Usual walk about 3 mi SW: 32 kg x lf x 6's OTM for 24 sets NL = 144 had been eating, pulse was 95 to start avg = 144, max = 160 - not red zone but close, still was able to talk reasonably comfortably

March 5, 2024: SQ

Sunday, was very tired, so no lifting and just a short walk Monday, also still tired, did rings, took a 1-hour walk, still no lifting Today, Tuesday: Rings: usual break walk SQ: low bar, back 65 kg x 5 70 x 5 - both very deep - a good day back to some squatting

March 2, 2024: SW

Rings: usual, just 1 FL A few more heavy 2h swings: 48 kg x 5 56 kg x 5, 5 64 kg x 5 - all on long rests

March 1, 2024: DL

Rings: usual but 3 FL break walk 12:40 PM DL: 145 kg x 1 r/u, x 1, 1 l/u break 2:55 PM same 5:00 PM DL - just one rep

February 29, 2024: SW

Rings: FL x 4 today, then StC + KE walk long break SW: all 2h 48 kg x 5 56 kg x 5, 5 64 kg x 5 long break SW: 32 kg x lf x 6's for 20 sets avg = 138, max = 150 NL = 20 + 120 = 140 today

February 28, 2024: DL

Rings: FL x 2 break Zercher DL: 95 lb on 2" box x 1, 3 Rings: StC + KE break 12:27 PM DL: 145 kg x 1 r/u, x 1, 1 l/u (favored) 1:42 PM DL: 145 kg x 1 l/u, x 1 r/u, x 1 l/u

February 27, 2024: SW

Left shoulder was bothering me overnight - got up in the morning and clicked it back into place. Rings: usual but only 1 FL and only 4 KE - all fine break walk break walk again break walk again - total 4.7 mi SW: 32 kg x lf x 6's OTM for 16:00, total 96 reps - first 12 minutes were good, felt over the line for the last 4 but will adapt for nex time, I hope. avg = 137, max = 147. NB: HR wouldn't go below 90 to start, tired from walking today, from DL yesterday, from stress today. Also first time all 6's

February 26, 2024: DL

Documenting the day today, Monday, in more detail than usual. By the time I started doing some exercise, phone says I've walked about 1/2 mile, about 1000 steps. Errands around the house - emptied trash cans, put the compost out in the back, took the trash can to the street, etc. Coffee, protein bar, vitamins, water. 8:55 AM Rings: hang w/ 1 hand and first two fingers of the other, about 15 seconds each side 9:00 AM Rings: FL x about 10 seconds 9:15 AM Rings: FL again 10:05 AM Rings: StC + KE (Skin the Cat + Kip Extensions) 12:30 PM DL: 145 kg x 1 l/u, x 1 r/u, x 1 l/u walk 2:55 PM same 4:50 PM same - NL up to 9 today

February 25, 2024: DL

8 AM Rings: usual but only one FL long break 12:20 PM DL: 145 kg x 1 l/u (favored), x 1 r/u, x 1 l/u on about 2-3 min rest between. Felt good to start with favored grip 3 mile walk 3:25 PM - DL as above

February 24, 2024: DL

yesterday, 2 DL's in the afternoon, another pair an hour or two later Today Rings: FL walk break Rings: FL walk again 10:15 AM Rings: Finish usual: StC + KE 11:35 AM DL: 145 kg, conventional, x 1 r/u, x 1 l/u

February 21, 2014: SW, Rings, DL

Monday and Tuesday, 4 and 6 miles of walking, respectively Today, Wednesday: Rings: FL break SW: 32 kg 1h swing 16 sets of 4 swings OTM 8 sets of 6 swings OTM NL = 64 + 48 = 110 swings avg = 115, max = 140 - heartrate never got abotu 127 or to before we switched to 6's long break Rings: another FL then the usual StC and kip extensions short break DL: 2:37 pm 145 kg x conventional x r/u x 3, reset at bottom 2:55 pm 145 kg x conventional x l/u x 3, same 4:32 pm 145 kg x conventional x r/u x 2, stand up between 4:44 pm 145 kg x conventional x l/u x 2, same

February 18, 2024: DL

Rings - usual long break DL: 145 kg x 4 singles on about the 1:15, alternating least and best mixed grips

February 17, 2024:

a bit of this and that while teaching Rings: usual

February 16, 2024: SW, DL

Rings - FL walk Rings - finish usual (only 1 FL today) SW: 32 kg x 4's OTM x 16 sets, NL=64 avg = 126 (was 130), max = 141 (was 134) - really tried to keep bell height and good form but also to "take it easy" more break (drive, sit for an hour, drive) WM: 8kg, lf, 1, 1, 1 - not a great but last rep was the best. Tough to "get into it" in terms of good posture after sitting so much. DL: 145 kg x hack x least favored 145 kg x conventional x least favored rest about 12 min 145 x hack x favored - bit ugly, left hand had trouble holding on. 145 x conventional x favored x 2

February 15, 2024: WM, DL

Rings - usual, total 3 FL WM: 8kg x lf x 1, 1, 1 - yesterday was first time in recent memory, this is good! Wasn't as careful on 2nd rep and it wasn't as good. 3rd rep was better than 2nd but not as good as 1st. break DL: all conventional today, each a single on about 5 minutes rest 140 kg x 1 least favored (r/u) 150 x 1 favored 155 x 1 160 x 1 - hips came up a little at the start. Maybe need to start GTG heavier than 140/145.

February 14, 2024: DL-GTG, SW

Rings: usual, spread out over the first half of the day break WM: 8kg x lf x 1 - best in recent memory short break WM: 8kg x lf x 1 again DL: least favored grips 140 kg x straddle x rf (right front) x 1 140 kg x hack x r/u x 1 140 kg x conventional x r/u x 1, 1 30-40 min later repeat but favored grips NL = 8 an hour later SW: 32 kg x 4's OTM x 16 sets, NL=64 avg = 130, max = 141

February 12, 2024:

Yesterday, a tiring day - taught 3 hours after chuch in the AM. No lifting, but the usual Rings stuff happened Today: WM: 6 kg x lf x 5 - these are getting better, slowly, but it's happening. Rings: FL walk 4 mi Rings: 3 more FL then the usual StC + KE (kip extensions) walk again

February 10, 2024: SW

Rings: usual break SW: on long rests 56 kg x 2h x 5 56 kg x 2h x 5 64 kg x 2h x 5 64 kg x 2h x 5

February 9, 2024: GTG DL

early walk break Rings: usual (now includes 2 FL singles) break DL: 12:45 PM 140 kg x least favored grip x straddle x 1, hack x 1, conventional x 1 - much quicker between lists as no weight changing, and also getting stronger break 3:20 PM same but favored grip

February 8, 2024: GTG DL

Farmers walk - outside, a pair of 32 kg bell (39 mm diameter handles) for 97 meters. break Rings: usual, now doing a 2nd FL every day so FL, break, FL, break StC + KE. break walk 1:30 PM 135 kg x straddle x right in front x 1 140 kg x hack x least favored 140 kg x conventional by least favored 3:25 PM 140 kg x straddle x left in front x 1 - recent PR 140 kg x hack x favored 145 kg x conventional by favored

February 7, 2024: Variety

Came down with a cold, no exercise Sun/Mon/Tue except some short walks Today, Wednesday Rings: usual but 2nd FL break WM: several double @ 6kg lf throughout the day. Felt good, felt like they're finally getting easier.

February 3, 2024: GTG DL

WM - 6kg x lf x 2 break SW: a few 48 kg x 2 while teaching break WM - 6kg x lf x 2 Rings: usual DL: 3:00 PM 135 kg x straddle x right in front x 1 135 kg x hack x least favored 140 kg x conventional by least favored 3:20 pm 135 kg x straddle x left in front x 1 140 kg x hack x favored 140 kg x conventional by favored 3:50 pm 135 kg x straddle x right in front x 1 140 kg x hack x least favored 140 kg x conventional by least favored 4:50 Changed the plan - did NL=12 yesterday for the first time, don't want to repeat. Instead, add 10 kg and do a single 150 kg x conventional x favored grip - I think my hips are doing well, working what I need to work. NL=10 today

February 2, 2024: GTG DL again

Rings: usual WM: 6 kg x lf x 2 - making an effort to keep the shoulder open/back helps DL: 1:20 pm - each lift about a minute apart 130 kg x straddle x right in front x 1 140 kg x hack x least favored 140 kg x conventional by favored break walk 2:10 pm 130 kg x straddle x left in front x 1 140 kg x hack x least favored 140 kg x conventional by favored break 3:20 pm 130 kg x straddle x right in front x 1 130 kg x hack x least favored - forgot to add 10 kg 130 kg x conventional by favored - same, forgot to add 3:35 pm 140 kg x straddle x left in front x 1 - able to get this w/ favored-for-this-lift grip 140 kg x hack x least favored 140 kg x conventional by favored NL = 12 today, most so far

February 1, 2024: SW

Rings - usual but one extra FL break walk SW: as last time, 16 sets total, avg = 130, max = 140

January 31, 2024: GTG DL

Some WM scattered throughout the day @ 6k, lf Rings: FL walk Rings: rest of usual DL: Straddle: 125 kg x 1 each way Hack + conventional on short rest: 140 kg x 1 each w/ least favored mixed grip rest 10 minute Hack + conventional as above but other grip break Straddle: 130 kg x right front (not great) x 1, left front x 1 - good 10 min break Conventional 140 kg x least favored x 1, rest 1-2 min, favored by 1

January 30, 2024: GTG-ish DL

No rings today short walk into town for errands WM: bw x lf x 1, 6 kg x lf x 1 DL: Hack: 140 kg x least favored grip x 1, 1-2 min rest, Conventional same 8 min rest Repeat but favored mixed grip

January 29, 2024: Variety, GTG DL

Rings: usual walk GTG-ish DL: 140 kg x conventional x 1 Rings: usual again to demo for a friend GTG-ish DL's 140 kg x ... hack x 1 least favored grip, conventional by one same with 1-2 min betwee 15-20 min break hack x 1 favored grip, conventional by one same Need to do more DL earlier in the day

January 28, 2024: SW

Rings: usual long break a few WM here and there w/ 6 kg SW: 00 - 36 kg x left x 4 01 - 36 kg x right x 4 02 - 32 kg x left x 4 03 - 32 kg x right x 4 05 - 36 kg x left x 4 06 - 36 kg x right x 4 07 - 32 kg x left x 4 08 - 32 kg x right x 4 09 - 36 kg x left x 4 10 - 36 kg x right x 4 11 - 32 kg x left x 4 12 - 32 kg x right x 4 13 - 36 kg x left x 4 14 - 36 kg x right x 4 15 - 32 kg x left x 4 16 - 32 kg x right x 4 17 - 36 kg x left x 4 18 - 36 kg x right x 4 18 - 32 kg x left x 4 20 - 32 kg x right x 4 21 - 36 kg x left x 4 22 - 36 kg x right x 4 23 - 32 kg x left x 4 24 - 32 kg x right x 4 NL = 96 avg = 129, max = 140 NB: Had a pretty big lunch about 90 minute prior to this, also did a bit of exercise, and pulse was about 115 when I started - wasn't great exercising with a full belly.

January 27, 2024: GTG DL

Last night was the 3rd night out of 4 I've been awakend in the middle of the night, so no exercise today but a short walk, and a nap Today, again a mid-night disturbance ... can't win. Rings: usual WM: a few bw-only earlier, now 6 kg x lf x 3 - improving GTG DL: minimum 15 min rest between lift 140 kg x 1 r/u (least favored) Hack: 130 kg x 1 double over WM: 6 kg x lf x 5 - progress GTG DL: Conventional: 140 kg x 1 l/u (favored) Hack: 135 kg x 1 double over Hack: 140 kg x 1 double over - finally!!! No longer GTG, just playing with ... Assorted Hack DLs on a DL bar, experimenting with mix grip for the first time. Approximately one single each way with 135, 185, 235, 285. Seems like the grip I like best for conventional, with my right palm facing to the back and my left palm facing front, feels better. I call that l/u for left under on conventional DL but I'm not sure what's over what's under here.

January 25, 2024: DL

Rings: usual break WM: 6 kg x lf x 2 break DL: Hack: 125 kg x several singles on about 10 minutes rest break Hack: 130 kg x 1 135 x 1 140 x fail 140 kg, Conventional, double over - 3 singles about 5-10 minutes apart break 140 kg x 1 conventional, double over

January 24, 2024: Hack DL

WM: 6 kg x lf x 1 break Rings: usual break, short walk break WM: 6 kg x lf x 3 DL: 140 kg x conventional x double over x 1 15 min rest 140 kg x hack x fail, fail break 135 kg x hack x fail 125 kg x hack x 1 - finally

January 23, 2024: SW

Rings: usual break WM: bw x 1 break WM: 6 kg x 1 break WM: 6 kg x lf x 3 - getting easier SW: 00 - 36 kg x left x 4 01 - 36 kg x right x 4 02 - 32 kg x left x 4 03 - 32 kg x right x 4 05 - 36 kg x left x 4 06 - 36 kg x right x 4 07 - 32 kg x left x 4 08 - 32 kg x right x 4 09 - 36 kg x left x 4 10 - 36 kg x right x 4 11 - 32 kg x left x 4 12 - 32 kg x right x 4 13 - 36 kg x left x 4 14 - 36 kg x right x 4 15 - 32 kg x left x 4 16 - 32 kg x right x 4 NL = 64 avg = 122, max = 134

January 22, 2024: DL

Rings: FL long break Rings: the rest of usual (StC + kip extensions x 3-8) break DL: on 15 min or longer breaks 140 kg x conventional double over x 1 140 kg x sumo double over x 1 140 kg x conventional double over x 1

January 21, 2024: DL

Rings - usual long break DL: GTG 120 kg x 1 double over, focus on not letting hips come up first. Thought it was 140 - oops 45 minutes later, these all about 10 minutes apart 140 kg Hack x fail, just reload bar and try again 130 kg Hack x 1 135 kg Hack x 1 140 kg x conventional x 1 double over

January 20, 2024: DL

Rings: usual break DL: Hack: 120 kg x 1-2-3-4 - felt quads getting tired on 3rd reps of last set but was able to fix form/positioning break WM: 6 kg x lf x 2, 8 kg x left, fail right, 6 kg x lf x 2 - must, must, must increase volume on these, GTG.

January 19, 2024: SW, DL

Rings: usual walk SW: 00 - 32 kg x left x 6 01 - 32 kg x right x 6 02 - 32 kg x left x 6 03 - 32 kg x right x 6 04 - 32 kg x left x 6 05 - 32 kg x right x 6 06 - 32 kg x left x 6 07 - 32 kg x right x 6 08 - 32 kg x left x 6 09 - 32 kg x right x 6 10 - 32 kg x left x 6 11 - 32 kg x right x 6 avg = 119, max = 132 later DL: 140 kg x 1, 1 r/o grip to demo 'fast/easy' form and 'good' form

January 18, 2024: SQ, BP

WM: 6 kg x lf x 6 break Rings: usual WM: 6 kg x lf x 1-2-3 ladder SQ: 70 kg x 3, 3, 4 BP: 70 kg x 1-2-3-4, 1-2-3 - didn't have it to try the last set today. I think the windmills tire my right shoulder, even with the light weight

January 17, 2024: SW

WM: 6 kg x lf x 1 break Rings: usual break WM: 6 kg x lf x 2 break SW: 01 - 32 kg x left x 6 02 - 32 kg x right x 6 03 - 40 kg x left x 4 04 - 40 kg x right x 4 05 - 48 kg x 2h x 5 06 - 48 kg x 2h x 5 extra minute's rest 07 - 32 kg x left x 6 08 - 32 kg x right x 6 09 - 40 kg x left x 4 10 - 40 kg x right x 4 11 - 48 kg x 2h x 5 12 - 48 kg x 2h x 5 NL = 60

January 16, 2024: SQ

Yesterday, on the road Today, Tuesday Rings: usual WM: 6 kg x lf x 1 break SQ: 65 kg x 5, 6 70 x 5, 6

January 14, 2024: SW

WM: 6 kg x lf x 1 Rings: usual break WM: 6 kg x lf x 2 break SW: 01 - 32 kg x left x 6 02 - 32 kg x right x 6 03 - 40 kg x left x 4 04 - 40 kg x right x 4 05 - 48 kg x 2h x 5 06 - 48 kg x 2h x 5 07 - 32 kg x left x 6 08 - 32 kg x right x 6 09 - 40 kg x left x 4 10 - 40 kg x right x 4 11 - 48 kg x 2h x 5 12 - 48 kg x 2h x 5 13 - 32 kg x left x 6 14 - 32 kg x right x 6 15 - 40 kg x left x 4 16 - 40 kg x right x 4 17 - 48 kg x 2h x 5 18 - 48 kg x 2h x 5 19 - 32 kg x left x 6 20 - 32 kg x right x 6 NL = 102 reps

January 13, 2024: Variety

https://youtu.be/dRN9QpVpOKA - 1:05 hang from Rolling Thunder handles at 7:45 AM. Saw a video, decided to try it. Rings: usual, slowing lower of legs from l-sit

January 12, 2024: Variety

WM: 6 kg x lf x 1, 2 walk break SW: 32 kg x lf x 6's on the :60 for 12 sets, NL=72 avg = 120, max= 135

January 11, 2024: DL

Rings: usual break walk break DL, Hack: singles @ 95 lb, 145, 195, 205 DL, conventional: 125 kg x 3 r/u 140 x 10 l/u (82.35% 1RM) PlanStrong predicts 5-7 RM for this weight

January 10, 2024: SQ, SW

WM: 6 kg x lf x 2 Rings: usual break WM: 6 kg x lf x 3 on left, 5 singles on right SQ: 25 kg bar for the first time, first SQ in a few weeks, first low-bar back SQ in about 3 months. 47 kg x 3 57 x 3 67 x 3 75 x 5 break SW: 00:00 - 32 kg x left x 6 01:00 - 32 kg x right x 6 02:00 - 32 kg x left x 6 03:00 - 32 kg x right x 6 04:00 - 32 kg x left x 4 05:00 - 32 kg x right x 4 06:00 - 32 kg x left x 4 07:00 - 32 kg x right x 4 08:00 - 32 kg x left x 6 09:00 - 32 kg x right x 6 10:00 - 32 kg x left x 6 11:00 - 32 kg x right x 6 - NL = 64 swings

January 9, 2024: Variety, BP

Rings: a few FL's with varying strategies, e.g., getting as high as possible as quick as possible then coming right down. Then the rest of the usual - StC followed by kip extensions. SW: 48 kg x left x 5, right x 5 - very low 40 kg x left x 10, short rest, 40 kg x right x 10 - low although higher than the 48, focus on keeping grip good break WM: 6 kg x lf x 2, 3 - progress break BP: 155 lb x 1, 2, 3, 4 - good first day back

January 8, 2024: WM, SW

Over the Jan 6-7 weekend, not much. Shoveled snow, walked Today, Monday Rings: usual WM: 6 kg x lf x 1, 1, 2 8 kg x lf x 1 - right side only went when I ran my left hand down inside my left leg. Not perfect but a start with a heavier weight NL = 5 WM each side today, need to keep up the volume with these better than I have been short break SW: 00:00 - 32 kg x left x 6 01:00 - 32 kg x right x 6 02:00 - 40 kg x left x 4 03:00 - 40 kg x right x 4 04:00 - 48 kg x 2h x 5 05:00 - 32 kg x left x 6 06:00 - 32 kg x right x 6 07:00 - 40 kg x left x 4 08:00 - 40 kg x right x 4 09:00 - 48 kg x 2h x 5 rest about 6-7 minutes minutes 15:00 - 32 kg x left x 6 16:00 - 32 kg x right x 6 17:00 - 40 kg x left x 4 18:00 - 40 kg x right x 4 19:00 - 48 kg x 2h x 5 - 75 swings, 40 kg were low and/or ugly for the most part but we have to start somewhere

January 5, 2024: SW

Tried the "spear" press drill - 15 lb bar, a single each side, 4 sets. I like it WM: 6 kg x lf x 1 Rings: usual break walk break SW: 00:00 - 32 kg x left x 10 01:00 - 32 kg x right x 10 02:00 - 40 kg x left x 5 03:00 - 40 kg x right x 5 04:00 - 32 kg x left x 10 05:00 - 32 kg x right x 10 06:00 - 40 kg x left x 5 07:00 - 40 kg x right x 5 - 60 swings

January 4, 2024: Variety

January 1 - walk a few times January 2 (Tuesday) - walk a bit in town January 3 (yesterday) - a few WM @ 6 kg, one set of 15 2h swings with a 48 kg bell while teaching Today: WM: 6kg x lf x 2, 1 Rings: usual later, a few goblet squats, RT hang, RT PU while teaching