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.