September 27, 2023: SW

walk long break Rings: FL, StC tried rings at bottom in hammer position, felt very weak coming out of it, didn't do kip extensions today long break walk SW: 01:00 - 32 kg x left x 10 02:15 - 32 kg x right x 10 03:30 - 48 kg x 2h x 10 06:00 - 32 kg x left x 10 07:15 - 32 kg x right x 10 08:30 - 48 kg x 2h x 10

September 26, 2023: BP, DL (light)

Yesterday, walk while travelling Today Rings: FL walk Rings: usual (another FL then StC, tried holding rings like they were a bar) BP: 135 lb (~60 kg) x 3 (last time was 5, now a warmup/rampup) 145 lb (~65 kg) x 5 (last time was 4) 155 lb (~70 kg) x 4 (last tie was 3) 165 lb (~75 kg) x 1, 2 (last time was 2) Hack DL: 95 lb x 1 145 x 3 195 x 5

September 24, 2023: SW

walk Rings - usual long break WM: bw x lf x 1, 4 kg x lf x 1 break SQ: skipped 65 kg 70 kg x 5 75 x 5 - up 1 rep from last time 80 x 4 - same 85 x 3 - same next time will try 90 x 1

September 23, 2023: KBMP, SW

walk early, as usual KBMP: 18 kg, ladders of 1-2-3 x 3 with a student, rf - most presses I've done a while, felt fine. Later: SW: 00:00 32 kg x left x 10 01:15 32 kg x right x 10 02:30 48 kg x 2h x 10 5:00-ish break repeat above Total = 60 swings

September 22, 2023: DL

Yesterday, just a bunch of walking on errands and a few WM Today: DL: Switched to DL Bar (Texas) 2:46 PM - 125 kg x 5 double over 2:53 - 135 x 4 r/u (least favored) 3:02 - 145 x 3 l/u 3:11- 155 x 2 l/u 3:21 - 165 x 1 l/u - forgot to start video, was slow but kept moving

September 20, 2023: BP

walk long break WM: 4 kg x lf x 1 long break Rings: usual short break BP: 135 lb (~60 kg) x 5 145 lb (~65 kg) x 4 155 lb (~70 kg) x 3 165 lb (~75 kg) x 2

September 19, 2023: SQ

Rings: FL @ bw + 4kg on left foot FL @ bw + 4kg on right foot FL short break StC + 5 kip extensions walk long break SQ: 65 kg x 5 70 x 5 75 x 4 80 x 3 85 x 2