November 30, 2020:SQ

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 l-1eg DL, lf, 1 04:00 24 kg x left x 5 04:30 24 kg x right x 5 05:00 24 kg x left x 5 05:30 24 kg x right x 5 l-1eg DL, lf, 1, plus an extra on left to try to grab ground better break PU: as usual, unequal rings, 1L, 1R w/ short hang at end SQ: KB FSQ: (socks), 28 + 24 kg KB x 1, 24 + 24 kg KB x 2 FSQ: Oly shoes: 135 x 3 HBBS: Oly shoes: 135 x 5 LBBS: Allstars: 145 x 5, 5, 5, 5, 5 DL: on 3" platform, double overhand, 115 kg x 3 singles w/ standup reset

November 29, 2020

Thursday, November 26, 2020: swings and 1-leg DL w/ 24 kg on vacation. Lots of walking Friday, November 27, 2020: same, swings, not much walking Saturday (28th)- lots of driving Sunday AM - SW, 32 kg, 4 sets of 5 on the :30, 1-leg DL x 2L, 2R

November 25, 2020: PU, BP, DL

PU: usual uneven (by 19") rings. 1L, 1R, 1L, 1R. 2nd rep w/ longer pause at top and ~6 second hold at bottom break to teach BP: 145 x 3, 5, 8 - was 3, 5, 7 last time 145 x 3, 5, 5 - not sure a second set of 8 would happen. Total 28 reps DL: standing on 3" platform (4 x 3/4" plywood in 2' squares) 115 kg x 3 paused tng, 3 x paused tng, x 4 singles /w standup reset and short rest. All double over

November 24, 2020: SW, SQ

PU: usual on uneven rings, left x 2, right x 2. Got a good hang left, had to stop, rest, and then hang right 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 1-leg DL x 1L, 1R 05:30 24 kg x left x 7 06:15 24 kg x left x 7 07:00 24 kg x left x 7 1-leg DL x 1L, 1R 11:00 24 kg x right x 7 11:45 24 kg x right x 7 12:30 24 kg x right x 7 = 62 swings 1-leg DL x 1L, 1R walk about 3 miles SQ: 95 lb x 5 115 lb x 5 135 lb x 5, 5, 5, 5, 5 - all rock bottom and paused. Next time, more weight!

November 23, 2020: SW, SQ, BP

lots of yard work at 3:30 pm SW: 00:00 32 kg x 2h x 10 01:00 32 kg x 2h x 10 1-leg DL x 1L, 1R 03:00 24 kg x left x 10 04:00 24 kg x left x 10 1-leg DL x 1L, 1R 06:00 24 kg x right x 10 07:00 24 kg x right x 10 1-leg DL x 1L, 1R a bit of extra rest 10:00 44 kg x 2h x 5 10:30 44 kg x 2h x 5 - that's it, losing explosiveness, but excellent volume, up to 70 total SQ: 95 lb x 10 paused BP: (lifting with Tim, mostly using his weights) 145 lb x 5 155 lb x 4 - good 165 lb x 3 - also good, 1RM calculator says I should be good for 5 150 lb x 5 - form going south, will stop here, 17 total reps today

November 22, 2020: DL

busy day, including practicing viola and cello first @ 4 pm DL on 3" platform 115 kg x 5 conventional, double over, standup reset each rep 125 kg x 4 same - excellent Put together the "landmine" on the board, tried it a few times with a 15 kg plate and with the empty bar in order to find a good place for it. NB: Must be stored without a weight but the bar can remain in the device.

November 21, 2020: BP

Yard work, teaching. BP: 145 lb x (3, 5, 7) x 2 = 30 reps, good day back to lifting (145 / 187 = 78% of recent 187 lb (85 kg) 1RM) - seems about right, 145 is probably about a 9RM Left wrist a little sore afterwards, need to mind wrist angle next time.