November 30, 2023: FSQ (light) BP, DL (light)

on front porch arm swings WM: 6kg, lf, 2, 1, 1, 2 break Rings: usual but w/ Oly shoes on - definitely feel the added weight at the proverbial end of the lever. short break FSQ: 60 kg x 3, 3 short break BP: 145 lb x 5, 5, 4 - no time for 2 more sets but this was a good day, was able to get tight and stay tight, which is what keeps my right shoulder from freaking out. break DL Sumo: 120 kg x 5 double over DL Hack: 120 kg x 5 double over

November 29, 2023: SW

short walk break WM: 6 kg x lf x 2, 2 break SW: 00:00 - 32 kg x left x 10 01:20 - 32 kg x right x 10 02:40 - 32 kg x left x 10 04:00 - 32 kg x right x 10 05:20 - 32 kg x left x 10 06:40 - 32 kg x right x 10 11:00 - 32 kg x left x 10 12:20 - 32 kg x right x 10 13:40 - 32 kg x left x 10 15:00 - 32 kg x right x 10 18:00 - 64 kg x 2h x 5 19:00 - 64 kg x 2h x 5 - total 110 swings avg = 141, max = 154

November 28, 2023: FSQ

Rings - usual break now short on time, everything in 40 minutes FSQ: 65 kg (first week) x 5, 5, 5, 5, 5 short break BP: 145 lb x 3, 1 - right shoulder felt like one spot in the ROM just had no strength today, no sense in pushing it short break DL Hack: 120 kg x 2 I think today is the first SQ day we've followed with both BP and DL, happy to take it easy on both things and we'll gradually increase the off-day volume to 10-15 total lifts.

November 27, 2023

Yesterday, rings as usual.yesterday, rings as usual. today: WM: 6 kg x lf x 2, 3, 3 - form and strength improving! SW: 32 kg x 10's lf on the 1:20 6 sets

November 25, 2023:

WM: 6 kg x lf x 1, 1, 2, 2 Rings: usual

November 24, 2023: Variety

still on the road WM: bw x 1, 6 kg x 1 KBMP: 16 kg x a few

November 23, 2023

walk WM: bw x 1, 6 kg x 1 SW: 00:00 - 32 kg x left x 10 01:00 - 32 kg x right x 10 02:00 - 32 kg x left x 10 01:00 - 32 kg x right x 10 04:30 - 32 kg x left x 10 01:00 - 32 kg x right x 10 08:30 - 32 kg x 2h x 20