November 30, 2021: SW

bit of yard work SW: 00:00 40 kg x 2h x 10 01:00 40 kg x 2h x 10 05:00 40 kg x 2h x 10 06:00 40 kg x 2h x 10 - total 40 swings max = 148, avg = 123, all solidly explosive, way out of breath after each series, decided on series on the 5:00 instead of the 4, like this better.

November 29, 2021: SW, PU, MP, SQ, DL

SW: 00:00 32 kg x left x 5 00:30 32 kg x left x 5 01:00 32 kg x left x 5 01:30 32 kg x left x 5 04:00 32 kg x right x 5 04:30 32 kg x right x 5 05:00 32 kg x right x 5 05:30 32 kg x right x 5 08:00 28 kg x left x 5 08:30 28 kg x left x 5 09:00 28 kg x left x 5 09:30 28 kg x left x 5 12:00 28 kg x right x 5 12:30 28 kg x right x 5 13:00 28 kg x right x 5 13:00 28 kg x right x 5 - total 80 swings max = 130, avg = 116 NB: using the 10 x 2 system's inter-series rest but the 5 x 4 intra-series rest, feels daisy fresh during and afterward, nice! long break PU: bw, l-sit, rings, x 1 C&P: 20 kg x 5L/R MP: 20 kg x 5L/R - definitely faster than when I started this program cycle break SQ: (heavy) FSQ: bar x 5, 135 lb x 2 LBBSQ: 145 lb x 5 (box), x 5 (box again) x 5 (no box), x 5 (box), x 5 (no box) BP: (light) 135 x 5 (middle fingers), 135 x 5 (index fingers - this way much easier) DL: (light), 125 kg x 2 double over

November 28, 2021: SW

No lifting Thursday, Friday, Saturday - thanksgiving Today, Sunday: Early: SW: 00:00 32 kg x left x 5 00:30 32 kg x right x 5 04:00 32 kg x left x 5 04:30 32 kg x left x 5 05:00 32 kg x right x 5 05:30 32 kg x right x 6

November 24, 2021: NP, PU, MP (~87%), SQ, BP, DL

Yesterday, not much except yard work Today, Wednesday walk NP: 8 kg x 10L/R PU: bw, bar, l-sit x 1, ulnar deviation at top - feels good but also doing only 1 felt right. Abs tired from NP, I think C&P: 24 kg x 1L/R, 2L/R 20 kg x 5L/R 24 kg x 2L/R SQ: 135 lb x 3, 155 x 3 BP: 135 lb x 6 - index fingers, still getting used to this DL: 95 lb x 3, 145 x 1, 195 x 2, 245 x 3, all for deep, squatty start, all double over 125 kg x 1, 2, 3

November 22, 2021:PU, C&P, SQ, BP

yard work break PU: bw, rings x 3, all in a single L-sit C&P: 20 kg x 5L/R, 5L/R - put down last rep left hand of first set well, was not as good on 2nd set but still better than yesterday. SQ: 135 lb x 3 BP: curl 2 x 10 kg from bench. Hollowed out position this time, much easier BP: 135 x 5, 5, 5, 5, 5 - 1st 3 sets middle or ring finger, but last 2 sets, index finger - feels better, less pec/shoudler stretch and more power from shoulders.

November 21, 2021:PU, NP, SW, MP, SQ

yesterday, Saturday, 20 Nov: yard work, NP @ 10 kg x 5L/R Today: PU: bw x 1, rings, brief pause at top NP: 8 kg x 5L/R SW: 40 kg x 2h x 15 long break 1-leg DL: 24 kg x contralateral x 2 singles each way break MP/C&P: 20 kg x 5L/R, x 5L/R - maybe the first time I've done all reps as C&P. All the drops for the cleans were good except the last one on my left side, when I didn't straighten my elbow and it hurt in my shoulder. Damn ... SQ: to 11-1/2" box (for depth, not "box squat" or pause) 145 lb x 5, 5 155 x 5 135 x 8

November 19, 2021: SQ, BP, DL

yard work SQ: 135 lb x 5 BP: 135 lb x 7, 8 DL: 125 kg x 3 double over, light/paused tng 125 x 3 r/u 125 x 5 l/u 135 x 2 r/u 135 x 2 l/u 145 x 1 l/u 155 x 1 l/u - 17 lifts, about 130 kg average