October 31, 2021: PU, SW, FSQ, BP+

yesterday, Saturday, just a couple of short walks Today, Sunday, early short walk PU: 1 slow on rings SW: 00:00 28 kg x left x 10 01:00 28 kg x left x 10 04:00 28 kg x right x 10 05:00 28 kg x right x 10 08:00 48 kg x 2h x 10 - 50 total avg = 131, max = 146 long break FSQ: bar x 1 95 lb x 2 115 x 3 135 x 3 paused/exhale, x 3 paused. Need to keep right shoulder from rounding down/forward BP+: 8 kg x 2: curl once (each separately), press 5x repeat BP: 135 x 3 10 kg x 2: curl both together, press 10x BP: 135 x 5 tomorrow - kettlebell MP

October 29, 2021: PU, MP (~90%)

Tired and sore from a lot of practicing music this week. PU:bw x 1 slow w/ hold at top on rings MP: 00:00 24 kg x 2L/R 03:00 24 kg x 2L/R 06:00 24 kg x 2L/R - tighter abs but possibly not enough "dominanta" on pressing 09:00 24 kg x 2L/R - better dominanta, previous set was a little too hollow position, but also getting tired 12:00 24 kg x 1L/R 15:00 24 kg x 1L/R - 10 total reps, same 6 sets as quasi-85% session on Oct. 19th HR avg = 108, max = 139

October 28, 2021:MP, SW

playing with a light behind/over the shoulder carry - seems to stretch right shoulder in a way it needs MP: 20 kg x 5L/R, 5L/R SW: 00:00 28 kg x left x 10 01:00 28 kg x right x 10 03:30 28 kg x left x 10 04:30 28 kg x right x 10 avg = 133 max = 146

October 27, 2021: FSQ, BP

Shoulder dislocates w/ stick - not very much ROM at all FSQ:in Oly Shoes bar x 10 bounced 95 lbs x 8 - bounced most, paused a few. Elbows in helps w/ pressure on shoulder 115 lb x 5 - just enough weight that I could feel, and fight, the tendency to tilt forward coming out of the hole. BP: odd workout on the bench. Took a pair of 8 kg bells with me. Haven't benched in 3 months or so. 8 kg: curl each one, 8 presses 135 lb x 1 on bar 8 kg: same 135 lb x 2 on bar 8 kg: 1 curl and 10 presses

October 26, 2021:PU, MP, SQ

bar hang earlier, left elbow feels a little funky PU: RT x 2 NP: 8 kg x 3L/R MP: 20 kg x 5L/R PU: bar x 3 - dead hang, pack, up, pause, lower to hang, repeat MP:20 kg x 6L/R break SQ: Steinborn, again just playing w/ a 10 lb plate on each side, tried from the side and also the front, no firm conclusions yet but from front, starting on right shoulder is OK. Starting on left shoulder, I cannot get my right hand to the bar.

October 25, 2021: SW, MP

yard work walk w/ stair sprints NP: 8 kg x 5L, 5R SW: 00:00 28 kg x left x 10 01:00 28 kg x right x 10 03:30 28 kg x left x 10 04:30 28 kg x left x 10 - two lefts in a row 07:00 28 kg x right x 10 08:00 28 kg x right x 10 - 60 today, have rehearsal tonight and it's already 5 pm avg = 138, max = 152 getting better at keeping left elbow straight short break MP: 20 kg x 5L/R, x 5L/R

October 24, 2021: SW

SW: 48 kg x 2h x 10 - took a few reps to find my hips on the backswing and hit parallel to the front.