January 5, 2020: Hack DL

Busy morning, also bit of an upset stomach today: DL: Hack DL (behind the back) 135 x 5 185 x 5 235 x 5 275 x 4 (grip failed on last rep. NB: didn't rest much between sets)

January 4, 2020: SW, BP

Saturday, January 2 Moved a ton of slate pieces Sunday, January 3 Tired, nothing, got a nap in Monday, January 4 SW: 00:00 44 kg x 2h x 10 01:00 44 kg x 2h x 10 03:00 32 kg x left x 10 04:00 32 kg x left x 10 06:00 32 kg x right x 10 07:00 32 kg x right x 10 09:00 44 kg x 2h x 10 HR: Avg = 127, max = 141 break walk PU: RT x 1 slow, pause at top SQ: 135 x 3, pause at bottom BP: 135 lb x 3: ~3-sec pause on chest each rep 165 lb x 5, 5 (yes!), 4 (last rep was a grind), 3, 3 Notes: First time all 5 sets @ 165, volume of 20 reps @ this weight is up from 16 reps last time and 13 reps the time before that.

January 1, 2021: Variety

Sore from all the moving yesterday. SW: 44 kg x 2h x 10 x 2 sets run errands in the car MP: 16 kg x 10L, 10R - neither felt great on shoulder, right shoulder still tight. Did a couple of more reps right to try to find the good groove. Practiced rotating t-spine to right, then those extra right side presses were OK, barely, but OK. walk

December 31, 2020: Variety: PU, GU, Hack DL, SW

warmup - cossack sequence PU: RT short hang, short rest PU: RT x 7 GU:8 kg x 2 singles, lf Variety sort of day DL: behind the back (so properly "hack DL") x 135 lb x 5 SW: 44 kg x 2h x 10 Helped my son move.

December 30, 2020: SW, PU, SQ

walk SW: 00:00 44 kg x 2h x 10 01:00 44 kg x 2h x 10 03:00 32 kg x left x 10 04:00 32 kg x right x 10 break PU: more today RT x 4 One-arm lockouts, can't do yet so used a scale under my feet. Was able to see readings under 70 lbs on both side, so I'm good for 85 lbs of my weight only, long way to go ... Did 3 or 4 each arm. Uneven rings x 1 lf SQ: 135 x 5 165 (75 lg) x 5, 5, 5, 5, 5 - new set about every 3:30-4:00, finished in 16:00 - left knee a little sore for final set, probably stopped pushing knees out.

December 29, 2020: SW, PU, BP

walk SW: 44 kg x 2h x 10, 10 break PU: RT x 6 Sumo DL: 205 x 4 singles, bar on 2" blocks SQ: 135 x 5 PU: assisted 1-arm x 1, lf, 10-sec hang at end, shoulder packed BP: 135 lb w/ 2-sec pause on chest x 4, 4, 4, 4

December 28, 2020: SW, PU, DL

Stomach has been a little off for the last week or so, still not perfect today but gradually better. My wife has the same symptoms so maybe it's a stomach bug of some sort we're sharing. SW: 44 kg x 2h x 10, 10 with about 8 minutes between sets PU: warmup with RT x 5 PU: uneven rings x 1, lf, 5-sec hold at top, 5-sec packed hold and 3-sec unpacked hold at bottom break walk DL: On my wife's bar on the floor, double over: 135 lb x 5, 185 lb x 4, 225 lb x 3 On 3" platform, competition gear 115 kg x 3 as single: double over, r/u, l/u w/ standup resets 125 kg x 3 r/u w/ standup resets 135 kg x 3 l/u w/ standup resets - slower