March 31, 2025: FSQ, Wheel

 walk

break

FSQ:

40 kg x 5 - very deep, exhale and brief pause

50 x 5 - same

60 x 5 - no exhale but deep and brief pause

65 x 5

70 x 3

short break

Evil Wheel: 3 x 3 - rolled out further so cut the volume back.

March 30, 2025

 AM: 

tib/fib, 5 kg, 20 reps

SLDL: no weight, contralateral, hands to floor, a few

short walk

PM:

12 kg snatch

March 29, 2025: Walk/run

 Run today, Saturday - walk 16 min + run 2 min

10:14 - start

10:30 - run 2 min, HR 107 mid-recovery following

10:48 - run 2 min, HR 96 mid-recovery following

11:06 - run 2 min, HR 96 mid-recovery following

11:24 - run 2 min

11:34 - finish - 26 min to eat, drink, and shower before noon student.

I’ve done 24 min cycle, 20 min cycle, today 18 min cycle, all w/ 4 run periods.  Plan on Tuesday to repeat, so a 2-hour run on 16-min cycle, should get 7 or so run periods in.

Tue was 1:55 or so, then although I aimed for 72 and 96, I ended up getting 80 and 80 min on the next two.  Had to cut today’s short because it was during a break in my teaching schedule and I was out of time.

Excited to see < 100 during recovery period.

March 28 2025: FSQ

Thursday, March 27 - walk/run 80 minutes, 18 min rest + 2 min run

Today, Friday, March 28

Walk - two short walks

break

Rings: StC + KE x 8

CL: 30 kg x 1 to full squat - how odd, need to do this more.

FSQ: 

30 kg x 3

40 x 8  - quick rack (as prep for cleans eventually), focus on keeping weight less on heel and more balance in order to stand up without hips coming up first

50 x 8 - brief pause

50 x 8 - bounce out of bottom

60 x 5

break

calf raises x 15

Evil Wheel: 4th step, 4 reps x 3 sets

Missed tib/fib gadget, maybe after run tomorrow

March 25, 2025: Walk/run

Walk w/ short runs:

09:38 - walk 22 minutes, jog 2 minutes

10:24 - same

10:48 - same

11:12 - same

Finish 11:35, total time 3 minutes shy of 2 hours.

Distance: 6 miles - home to start of 10 km course but skip the final loop up Fairfield and down Northern Pkwy and just do Linwood back to the start and then home.  That's something like 1.3 miles for home to start and start back to home, so 4.7 miles of the 10 km (6.2 mile) course today.

March 24, 2025: Barbell CL/PR/FSQ (light)

 C&P: barbell, 30 kg x 1, 1, 2 (1c + 2p)

MP: (from rack): 30 kg x 2, 3, 1 - last one was one too many, didn't feel good

CL: 30 kg x 2

FSQ (from CL): 30 kg x 2, 1

break

Calf raises on steps x 15

tib/fib gadget wwith 5 kg x 20

FSQ in Oly shoes: warmup - shoulder dislocates w/ stick

All SQ deep, paused

bar x 5

30 kg x 8

40 x 8

50 x 8

March 21, 2025:

Thursday, March 13 - drop to PA

Friday, March 14 - weigh-in

Saturday, March 15 - meet.  SQ = 90, 95; BP = 80, 82.5; DL = 152.5, 162.5 - skipped all 3rd attempts

Some time off, just walking and stretching

Wednesday, March 19:

BW: hamstring stretch + WM, singles 2 each side.

8 kg for 1 snatch and 20-40 second overhead hold. Right - problem - side first. 4 reps, rest untimed. 

WM - fugly single w 6kg each side. 

Cossack stretch (progressive) x each side, short rest, Cossack Sequence (SJ/RIS) x each side - been a long time, felt good. 

Oly shoes

A few fugly OHS w a 15 lb bar. 

FSQ: bar x 5, 30 kg x 5, 40kg x 8

Thursday, March 20 - walk a total of 6 miles.

Friday, March 21:

Barbell MP: 20 kg x 5, 25 x 3, 30 x 3, 2

March 8, 2025: SQ, BP, DL

SQ: 72.5 kg x a few, very deep

BP: 70 kg x 3, 75 x 1, 80 x 1 - heaviest since last summer, possible opener

DL:

125 kg x 1 r/u

135 x 1 r/u

145 x 1 l/u (favored grip)

152.5 x 1 l/u - possible meet opener - not best form, bar not against shins - but not difficult or too slow

March 5, 2025: SQ (light), BP (medium), DL

 Walk - 1.5 miles

walk again - about the same

SQ: 

72.5 kg x 2 - super deep, paused and exhaled

72.5 x 3 - just deep

72.5 x 5

30 min break

BP:

70 kg x 3

72.5 x 3

75 x 2

77.5 x 1

30 min break

DL: up to 145 kg for a triple

March 4, 2025: Walk, SQ

 Friday, 28 Feb - poor step-ups w/ 30 lb backpack, sore back the next day

Saturday, 1 Mar - off

Sunday, 2 Mar - off

Monday, 3 Mar - 4:30 pm excellent step-ups, 12/min (metronome at 60), 14" box - new, avg = 125, max = 141, 75 minutes - great session, 14" box is a keeper!

Today, Tuesday

Walk 3.1 miles home from car service

SQ:

67.5 kg x 3 (actually 72.5 kg)

77.5 x 2 (actually 82.5 kg)

87.5 x 2 (actually 92.5 kg)

97.5  (actually 102.5 kg) - felt tired, decided not to do.

I had mis-calculated all the weights above - they were all 5 kg light as I didn't take the 25 kg bar weight into account

February 27, 2025: BP, DL

 yesterday, felt tired and tight, took a nap

Today:

walk 1 mile early AM

walk 2 miles at noon

BP: 

70 kg x 2

72.5 kg x 5 - wow, up from 70 x 4 last time

DL: up to 155 kg x 1

25 February 2025: SN, Step-ups

 early AM - 1 mile walk

2 hour break

Begin playing w/ snatches.16 kg, on the :10

break

18" step-ups, down to 6", on 5 count, 36 minutes

February 24, 2025: SQ (heavy), BP (medium)

 Friday, February 21 - step-ups, 51 minutes

Saturday, off

Sunday, 1-mile walk early then off

Today, Monday, February 24

Rings: StC + KE x 8 - noticing I feel strong with rings more in a straight line, IOW, more like a bar.

long break, planning SQ in a couple of hours

SQ:

70 kg x 3

75 x 3

80 x 3

85 x 3

90 x 2

95 x 1

short break

BP:

70 kg x 3, 4

February 20, 2025: SQ (light), BP (medium), DL (heavy)

 yesterday, SW: 28 kg x 3's on the :30, not great, got about 15 minutes before HR hit 145, took an extra 2 min rest then did 5 more minutes.

Today, Thursday:

SQ: Oly shoes, 65 kg x 5, rock bottom, paused, exhaled

BP: 65 kg x 7 - recent RM at this weight, 65 x 7 = 1RM = 78, 65 x 8 = 1RM = 81 and I think I could have gotten another rep.  Excellent result

DL:

125 kg x 2 double over

135 x 5 r/u - good

150 x 1 l/u - was slow, didn't feel strong, had been hoping for more, up to 3 reps.  Still, most weight since last meet.

February 18, 2025: SQ (light), BP (heavy)

 yesterday, lots of driving and not much else, little bit of walking

Today, Tuesday:

SQ: 65 kg x 6

BP:

60 kg x 5

62.5 x 5

65 x 4

67.5 x 3

70 x 2

February 16, 2025: walk, Step-up

 Early AM - walk 2 miles

Step-ups later: 16-5/8" box, 44 minutes, avg = 132, max = 146 - big improvement

on the road now for the rest of today and all of tomorrow

February 15, 2025: SQ

 Yesterday, SW: 28 kg x 3's on the :30, 14 minutes (28 sets), HR a little better than last time

Today:

StC + KE

short break

SQ: 25 kg bar, Chuck's

65 kg x 3

70 x 5 

80 x 3

90 x 1

February 13, 2025: SQ, BP, DL

 Yesterday, Wednesday, February 12 - snow shovel

Felt kind of cooked from yesterday's training, no other exercise, just some bar hangs, got a late nap in.

Today, Thursday, February 13: a little snow shovel, feel much better overall than yesterday

Plan is light SQ, light BP, and heavy DL.  Going to try to get in enough SQ and BP to make me a little tired for DL and we'll then see how the DL goes.

SQ:

65 kg x 5

75 x 3

87.5 x 1 - most weight to date in the current, short, meet prep cycle

30-min-ish break

BP:

60 kg x 8 - more than 2 days ago x 1 rep

65 x 5 - same as 2 days ago but felt better, was able to stay tighter

70 x 1 - enough for today

30-min-ish break

DL:

125 kg x 5 r/u

135 x 4 l/u

145 x 3 l/u - slow but not bad, really

February 11, 2025: Step-ups

 Tired at the end of yesterday, not completely sure what I want to do today.

Rings: StC + KE x 6 - my ability with these is slowly returning, felt relatively quick and without a sticking point in coming out of the bottom.

break

Step-ups.  Steady state, 16" box, 5 cadence, 6" step down each side.  28 minutes, avg = 135 max = 148 - first in a long time, felt good to do.

February 10, 2025: BP, SW

 shovel more snow

GU: a few to elbow, mostly trying to figure out when left elbow is down

BP:

60 kg x 7

62.5 x 6

65 x 5

That's enough for today - 65 kg x 5 was not in doubt but felt like a decently heavy set.

long break then plan on swings

SW:

warmup: 56 kg x 2h x 4 reps OTM x 4 sets

short break

28 kg x 3's on the :30, got 7 min only before hitting 144.

February 9, 2025: SQ

 Yesterday, Saturday, February 8:  SW: 28 kg x 3's on the :30, 15 minutes, avg = 131

Today, Sunday, February 9:

shoveled snow

break

SQ: Oly shoes

45 kg x 7

55 x 6

65 x 5 - last time we went up to 60 kg

70 x 4

75 x 3

80 x 2

February 7, 2025: BP, DL

 BP: 60 kg, middle fingers on the rings x 5, x 6 x 5 - ok, getting tired

break

DL: 

DL bar: 200 lb x 250 lb x 1

PL bar: 125 kg double over x 2, x 3

Feb 6: SW

 walk

SW: 28 kg x 3's on the :30, only 9 minute, coughing.

February 5, 2025: GBFP, ZSQ

Rings: a few inverted ring plank rows, figuring out where rings need to be.  Good for upper back. 

GU: 6 kg, rf, 1 each way then 4-5 consecutive reps to the elbow each side

GBFP: 115 lb x 10, 8, 8 - starting to figure out this movement.

break

ZSQ: 6 o'clock, 150 lb x 2, 2, 3 - my 6 o'clock isn't terrible quad dominant because of my limited dorsiflexion.

February 4, 2025: SW

Rings: StC + 5 KE and negative HLR walk SW: 28 kg x 3's on the :30, 24 sets

February 3, 2025: SQ, GBFP

GU: 6 kg x rf x 3 each way, but each with an extra "to elbow" and then the rest 

SQ: switched to 25 kg bar, Oly shoes 45 kg x 8 55 x 8 60 x 8 

GBFP: 85 lb x 8 95 x 8 105 x 12 115 x 8 (52 kg) Walk - decent weather, first walk to the grocery store in a couple of weeks, felt good to do.

January 31, 2025: GU, GBFP

GU: rf, 4 kg, 4 kg, 6 kg, 6 kg Glute Bridge Floor Press (GBFP): first time: 65 lb x 10, 75 x 10, 85 x 10, all rings finges on rings (like my BP)

January 30, 2025: DL

Yesterday, no lifting, long drive, ate everything I possibly could Today, Thursday: StC - fail DL: on DL bar, double overhand grip 150 lb x 1, 200 x 1 250 x 5 260 x 4 270 x 3 - this is 72% 1RM and probably more like 80% of what I could do now. thought about switching to PL bar and 125 kg but am going to continue to easy my way back in. This is the most deadlifting with weights that matter in a long time. Feels great to have done this.

January 28, 2025: SQ

SQ: Oly shoes, high bar 115 lb x 8 ATG and paused, x 8 ATG but not paused, x 8

January 27, 2025: SQ

SQ: Oly shoes, deep, paused 65 lb x 5 95 x 5 115 x 5 135 x 5 - barely got last rep

January 25, 2025: SQ

Continuing to recover from the flu. First SQ in a long time: HBBSQ: bar x a few, 95 lb x 5, 115 lb x 5 in SQ shoes. ATG, deep, paused but not exhaled.

January 24, 2025: PU, DL

Recovering from the flu. Pushups x a few, also a few one-arm plank holds DL: 150 lb x 5 170 lb x 5 190 lb x 5 210 lb x 5 230 lb x 5