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

December 27, 2020: BP

December 25, 2020: walked about 5 miles in total December 26, 2020: nothing Today, December 27, 2020: PU: RT x hang, RT x 2 SQ: 135 x 5, 155 x 3 BP: 135 x 5, 2-sec pause on chest 165 x 5 (yes!), 4, 4, 3 - total 16 reps @ 165, up from 13 4 days ago, excellent, and 5 sets today total

December 24, 2020: PU, SQ

walk Santa brought me two Rolling Thunder with the loops and carabiners. PU: Did 5 RT pullups easily on the first try. PU: 1-arm assisted on uneven rings, as usual of late lf, 1, 1, 1 - last two, unpack and repack shoulder at bottom hang 2-3 times, a process which felt normal on left but felt foreign on right, as if half-packed was the only thing it could do. Must do this more in the future SQ: Haven't squatted in a couple of weeks, so taking it easy today. Goal will be 165 lb x 5 x 5 85 lb x 5, ATG, a few bounces at the bottom of each and/or a pause. (85 is what was on the bar) 135 lb x 5, ATG, bounced 155 lb x 5, ATG, also bounced but a little slower coming up on last reps 165 lb x 5, not ATG but still more than competition legal. BP: 135 x 10 (might have been 11 ...)

December 23, 2020: SW, GU, BP

after a busy morning SW: 32 kg x 2h x 25 - counted reps out loud, got 25 solid reps today. GU: 8 kg x 1 rf BP: 135 x 2, pinkies 1" in from the rings 135 x 2, pinkies 2-3" in from the rings 165 x 3, 4, 3, 3 - up from 3 x 3 last week, excellent result today, almost 50% increase in volume. NB: this weight is 88.2% of 1RM, the last 5 x 5 was @ 155 or 82.8%.

December 22, 2020:SW

PU: uneven rings x 1, lf SW: 32 kg x 2h x 25 in about :40

December 21, 2020:

Friday, December 18 - after all the snow shoveling, decided a day off was a good thing Saturday, December 19 - lots of practicing, errands, no lifting Sunday, December 20 - food allergy reaction to something I ate last night, slept a lot Today, Monday, December 21 Morning: SW: Usual-of-late 80 swings 00:00 32 kg x 2h x 10 01:00 32 kg x 2h x 10 04:00 24 kg x left x 10 05:00 24 kg x left x 10 08:00 24 kg x right x 10 08:00 24 kg x right x 10 12:00 32 kg x 2h x 10 13:00 32 kg x 2h x 10 First time in 5 days, HR numbers same as 1 week ago (did Mon and Wed last week) Afternoon: cossack sequence

December 17, 2020:

Shovel a _lot_ of snow, nothing else except a few hangs from a bar.

December 16, 2020: SW, DL

Repeated SW session from two days ago SW: 00:00 32 kg x 2h x 10 01:00 32 kg x 2h x 10 04:00 24 kg x left x 10 05:00 24 kg x left x 10 08:00 24 kg x right x 10 09:00 24 kg x right x 10 12:00 32 kg x 2h x 10 13:00 32 kg x 2h x 10 - total 80 (14.Dec.2020 - AVG: 126, HR Max: 147 - resting start was around 70) 16.Dec.2020 - AVG: 114, HR Max: 144 - resting start was lower also, around 60 stretch (cossack sequence inc. bw windmill) walk break PU: 1-arm assisted uneven rings, 2 + 10-sec hang, lf SQ: LBBSQ, 135 x 3 very deep and paused, 135 x 5 past legal but not more than that, and not paused. BP: 165 x 1 - good pause, and that's enough for today DL: on my wife's bar, weights in lb 135 x 1 185 x 1 235 x 2 r/u, x 2 l/u, x 1 l/u on my bar, on 3" platform, weights in kg 115 kg (253 lb) x 2 r/u, x 3 l/u

December 15, 2020: PU, BP

GU: 8 kg x 1R, then to elbow 4 times before finishing movement on 5th rep w/ left side up. walk 3 miles yard work PU: 1-arm assisted on uneven rings x 2L, 2R - tried to separate the rings horizontally a little more to increase the difficulty somewhere, not sure if I accomplished that. BP: 135 x 3 165 x 3, 3, 3 - feels totally weird, strange new ROM on right pec, maybe the getup earlier is the reason. Goal

December 14, 2020: SW

Got a short walk in after it had already gotten dark yesterday, nice. Today: SW: 00:00 32 kg x 2h x 10 01:00 32 kg x 2h x 10 04:00 24 kg x left x 10 05:00 24 kg x left x 10 08:00 24 kg x right x 10 09:00 24 kg x right x 10 12:00 32 kg x 2h x 10 13:00 32 kg x 2h x 10 - total 80, felt easy, wore HRM and am interested in the numbers AVG: 126, HR Max: 147 break PU: 1-arm assisted (uneven rings) x 1 each side, got extra high, nose on strap above ring break SQ: FSQ x 135 x 3, 155 x 3 HBBS x 155 x 3 LBBS: 165 x 3

December 13, 2020: SW, DL

Yesterday, back sore, and overall very tired. Two naps, no exercise Today, Sunday, December 13, play in church. Later: DL: from ground, regular bar (double overhand grip) 135 x 3 - testing to see how back feels, feels fine 1-leg DL: 24 kg contralateral, x 2 alternating singles, lf SW: 00:00 24 kg x 5's on the :30, 4 sets, lf 03:00 32 kg x 5's on the :30, 4 sets, lf PU: 1-arm hang only, short warmup, then :15 each side DL:from ground, regular bar, double over grip 185 x 1 205 x 1 225 x 1 245 x 2 265 x 2 285 x 2 305 x 2 - and enough for today, first day back after doing something odd to my back on Thursday

December 11, 2020: SW, BP (light)

Yesterday, Thursday, December 10, 2020: walk Today, Friday, December 11 SW: 00:00 32 kg x 2h x 5's on the :30 03:00 24 kg x 1h x 5's on the :30, lf, alternating hands each set long break BP: light day 135 x 4, 4, 8

December 9, 2020: SW, PU, SQ

Yard work. SW: 00:00 32 kg x 5 reps x 2h x 4 sets on the :30 03:00 24 kg x 5 reps x left x 4 sets on the :30 06:00 24 kg x 5 reps x right x 4 sets on the :30 - total 60 swings, decided to skip the 1-leg DL break 00:00 PU warmup: hang from rings, dip stretch, 1 bar PU, holding throat to bar below Adam's Apple for a few seconds, slow and controlled negative, focus the entire time on keep right shoulder "long". PU: uneven rings, as usual, w/ 5-sec hang at end 05:00 - left, 07:00 right 12:00 - repeat above 19:00 - repeat above 26:00 - repeat above but 10-sec hang at end - not bad, 4 singles each side SQ: 135 x FSQ x 1 135 x HBBS x 1 135 x LBBS x 1 155 x LBBS x 5, 5, 5 (got a little too loose on last rep, felt in left lower back), 5, 5 on ~5:00 BP: 135 x 8

December 8, 2020: BP

walk Goblet SQ 32 kg for 2 reps BP: 155 x 5 x 5 on 00:00, 4:30, 8:45 (4:15), 13:00 (4:15), 17:15 (4:15) - wouldn't have gotten any more 5's

December 7, 2020

On the road, walked a few miles, ran some stairs, no lifting.

December 6, 2020: PU, SW, DL

walk PU: uneven rings, lf, 1 w/ short pause at top and short hold at bottom SW: 1 series, 32 kg x 5's on the :30, 4 sets. Focus on driving feet into the ground and not on turning hips under - think I was overdoing the hips and that may have been why my lower back was starting to get weird. DL: 3" platform. All singles w/ standup resets, maybe on the :30 115 kg x 3 r/u 125 kg x 3 l/u Interestingly, I can feel that it's my lower back on the side of the under hand that gets the strain on the negative.

December 5, 2020: PU

PU: uneven rings as usual lf, 1 each way w/ 5-sec hold at nose on ring at top, 5-second hold at bottom lf, 2 each way w/ no hold at top but touch nose to top, and 10-sec hold at bottom Having had one big day each for SQ, BP, and DL, and now PU, and since my back got sore after Thursday's DL's, I think this is going to be it for this week for the big 3. Planning to try some light swings tomorrow and Monday. PU: on bar, 12 kg on left foot x 4 - right shoulder didn't feel great afterward 12 kg on right foot x 3 - kept right shoulder "long", right shoulder felt better but tired after 3 reps

December 4, 2020:

Crazy busy day with a very early start, and since back was sore yesterday, nothing except a short walk today and some stretching.

December 3, 2020: PU, DL

yard work PU on uneven rings, lf, 1 each side with a 3-second hold with nose at top of ring, more controlled negative through the weird spot halfway down, and a 6-second hold at the bottom. SQ: 145 x 5 BP: 145 x 7 break DL: standup resets on :30 - 1:00 between every rep 115 kg on 3" platform x 5 125 kg on 3" platform x as: r/u (left lower back not happy w/ bottom of negative) l/u (more control on negative, everything felt good) r/u (OK this time, again more control of negative and tighter throughout) Had planned a 4th rep, but since lower back is feeling tight, will stop here for today. Walk

December 2, 2020: SW, BP

SW: 24 kg x 10's OTM, lf, total 4 sets or 40 reps break SW: 44 kg x 2h x 5's on the :30, 4 sets or 20 reps total break Ring uneven PU, 2L, 2R SQ: 135 x 5 BP: 145 x 5, 5, 5, 5, 5 on the 0, 5:00, 4:30 (9:30), 4:30 (14:00), 4:30 (18:30) short walk

December 1, 2020: SW

SW: 00:00 32 kg x 2h x 5 00:30 32 kg x 2h x 5 01:00 32 kg x 2h x 5 01:30 32 kg x 2h x 5 1-leg DL x 2L, 2R 05:00 24 kg x left x 5 05:30 24 kg x left x 5 06:00 24 kg x left x 5 06:30 24 kg x left x 5 1-leg DL x 1L, 1R 10:00 24 kg x right x 5 10:30 24 kg x right x 5 11:00 24 kg x right x 5 11:30 24 kg x right x 5 since double the double of 1-leg DL's was pretty "burning" in the glute, decided not to do any more here, but the single afterwards felt fine. Plan for next time will be 2 doubles.

November 30, 2020:SQ

SW: 00:00 32 kg x 2h x 5 00:30 32 kg x 2h x 5 01:00 32 kg x 2h x 5 01:30 32 kg x 2h x 5 l-1eg DL, lf, 1 04:00 24 kg x left x 5 04:30 24 kg x right x 5 05:00 24 kg x left x 5 05:30 24 kg x right x 5 l-1eg DL, lf, 1, plus an extra on left to try to grab ground better break PU: as usual, unequal rings, 1L, 1R w/ short hang at end SQ: KB FSQ: (socks), 28 + 24 kg KB x 1, 24 + 24 kg KB x 2 FSQ: Oly shoes: 135 x 3 HBBS: Oly shoes: 135 x 5 LBBS: Allstars: 145 x 5, 5, 5, 5, 5 DL: on 3" platform, double overhand, 115 kg x 3 singles w/ standup reset

November 29, 2020

Thursday, November 26, 2020: swings and 1-leg DL w/ 24 kg on vacation. Lots of walking Friday, November 27, 2020: same, swings, not much walking Saturday (28th)- lots of driving Sunday AM - SW, 32 kg, 4 sets of 5 on the :30, 1-leg DL x 2L, 2R

November 25, 2020: PU, BP, DL

PU: usual uneven (by 19") rings. 1L, 1R, 1L, 1R. 2nd rep w/ longer pause at top and ~6 second hold at bottom break to teach BP: 145 x 3, 5, 8 - was 3, 5, 7 last time 145 x 3, 5, 5 - not sure a second set of 8 would happen. Total 28 reps DL: standing on 3" platform (4 x 3/4" plywood in 2' squares) 115 kg x 3 paused tng, 3 x paused tng, x 4 singles /w standup reset and short rest. All double over

November 24, 2020: SW, SQ

PU: usual on uneven rings, left x 2, right x 2. Got a good hang left, had to stop, rest, and then hang right SW: 00:00 32 kg x 2h x 5 00:30 32 kg x 2h x 5 01:00 32 kg x 2h x 5 01:30 32 kg x 2h x 5 1-leg DL x 1L, 1R 05:30 24 kg x left x 7 06:15 24 kg x left x 7 07:00 24 kg x left x 7 1-leg DL x 1L, 1R 11:00 24 kg x right x 7 11:45 24 kg x right x 7 12:30 24 kg x right x 7 = 62 swings 1-leg DL x 1L, 1R walk about 3 miles SQ: 95 lb x 5 115 lb x 5 135 lb x 5, 5, 5, 5, 5 - all rock bottom and paused. Next time, more weight!

November 23, 2020: SW, SQ, BP

lots of yard work at 3:30 pm SW: 00:00 32 kg x 2h x 10 01:00 32 kg x 2h x 10 1-leg DL x 1L, 1R 03:00 24 kg x left x 10 04:00 24 kg x left x 10 1-leg DL x 1L, 1R 06:00 24 kg x right x 10 07:00 24 kg x right x 10 1-leg DL x 1L, 1R a bit of extra rest 10:00 44 kg x 2h x 5 10:30 44 kg x 2h x 5 - that's it, losing explosiveness, but excellent volume, up to 70 total SQ: 95 lb x 10 paused BP: (lifting with Tim, mostly using his weights) 145 lb x 5 155 lb x 4 - good 165 lb x 3 - also good, 1RM calculator says I should be good for 5 150 lb x 5 - form going south, will stop here, 17 total reps today

November 22, 2020: DL

busy day, including practicing viola and cello first @ 4 pm DL on 3" platform 115 kg x 5 conventional, double over, standup reset each rep 125 kg x 4 same - excellent Put together the "landmine" on the board, tried it a few times with a 15 kg plate and with the empty bar in order to find a good place for it. NB: Must be stored without a weight but the bar can remain in the device.

November 21, 2020: BP

Yard work, teaching. BP: 145 lb x (3, 5, 7) x 2 = 30 reps, good day back to lifting (145 / 187 = 78% of recent 187 lb (85 kg) 1RM) - seems about right, 145 is probably about a 9RM Left wrist a little sore afterwards, need to mind wrist angle next time.

November 20, 2020: SW, SQ

Yesterday, no lifting, just a walk and some stretching Today, Friday yard work 1-leg DL, lf, 24 kg 00:00 32 kg x 2h x 5 00:30 32 kg x 2h x 5 01:00 32 kg x 2h x 5 01:30 32 kg x 2h x 5 1-leg DL again break yard work PU: 1 each way w/ 10-sec hold at end. break SQ: 75 lb (what was on the bar) x 10 in socks

November 18, 2020: SW, SQ, BP

SW: more Q&D than S&S today 00:00 32 kg x 2h x 5 00:30 32 kg x 2h x 5 01:00 32 kg x 2h x 5 01:30 32 kg x 2h x 5 + 1-leg DL, lf, 1 rep each side 04:00 24 kg x left x 5 04:30 24 kg x left x 5 05:00 24 kg x left x 5 05:30 24 kg x left x 5 + 1-leg DL, lf, 1 rep each side 08:00 24 kg x right x 5 08:30 24 kg x right x 5 09:00 24 kg x right x 5 09:30 24 kg x right x 5 + 1-leg DL, lf, 1 rep each side walk teach PU: rings, lowered supporting ring by about an inch, 1 each way, lf - harder this way break again SQ focus day SQ: warmup with kettlebell FS, 2 x 24 kg x 5 reps, 4 reps. Some reps exhale at the bottom and repressurize, others hold breath through pause at bottom. 135 x 3 - max depth, lot of turnout, 1-2 second pause at bottom 135 x 5 - deep enough, straighter feet and push knees out, no pause 155 x 5, 4 - 26 squats today, enough for first day back after meet BP: 155 x 1 - misloaded bar, had a 5 on one side and a 10 and a 5 on the other 145 x 6

November 17, 2020: PU, SW, DL

stretch PU on uneven rings hang x 2-3 seconds each side 1L, rest, 1R - nose to top of ring, pause 1-2 sec, lower, hang 2-3 second one-handed The 5:15 workout SW: 00:00 32 kg x 2h x 10 01:00 32 kg x 2h x 10 + 1-leg DL x 2L, 2R 04:00 24 kg x left x 10 05:00 24 kg x right x 10 break, walk DL: 115 kg on 3" platform x 5 singles in 3:00, double overhand, fully controlled negative with focus on slow at the very bottom. break to teach 115 kg on 3" platform x 3 light/paused t-n-g, x 2 reset grip at bottom.

November 16, 2020: SW, SQ, BP

SW + 1-leg DL: 00:00 32 kg x 2h x 10 01:00 32 kg x 2h x 10 1-leg DL: 24 kg x 1L, 1R 04:00 24 kg x L x 10 05:00 24 kg x R x 10 1-leg DL: 24 kg x 1L, 1R 09:00 44 kg x 2h x 10 yard work Just getting back into lifting after a meet 9 days ago SQ: 135 x 2, 3 BP: 140 x 5, 5, 5 on about 4-5 min rest

November 15, 2020:

Yesterday, Saturday, on the road, just some walking but a good stretching session: cossack sequence and split sequence Today, Sunday SW + 1-leg DL SW 00:00 24 kg x L x 10 01:00 24 kg x R x 10 1-leg contralateral DL 02:00 24 kg x L x 1, x R x 1 Repeat starting on 3:00 I like this superset

November 13, 2020: BP, DL

8:00 am SW: 00:00 32 kg x 2h x 10
01:00 32 kg x 2h x 10

05:00 24 kg x left x 10
06:00 24 kg x right x 10


later

BP: (first since competition last Saturday)
135 x 5 150 x 2, 3, 3 break 1-leg contralateral DL: 24 kg x 2R, 2L DL: (again first since competition last weekend) 115 kg x 2 narrow sumo, double overhand 115 kg x 2, conventional, double overhand

November 12, 2020:

6:45 am SW: 00:00 24 kg x L x 10 01:00 24 kg x R x 10 03:00 32 kg x 2h x 10 walk

November 11, 2020:

before 7 am: SW: 24 kg x 10L, 10R later, walk twice

November 10, 2020

Still post-meet recovery walk 1-leg contralateral DL 20 kg x 1R, 1R, 1L, 1L (this is the foot, hand is from opposite side) 20 kg x 2R, 2L SW, same as yesterday, continue to work on form. 00:00 32 kg x 10 x 2h 01:00 32 kg x 10 x 2h 03:00 24 kg x 10 x L - need to swing a little lower on the backswing on this side 04:00 24 kg x 10 x R

November 9, 2020:

A bit of light lifting last week, then USPA meet on Novemeber 7, 2020, Saturday, 2 days ago: SQ: warmup w/ bar, 135 70 kg x 1 75 kg x 1 80 kg x 1 BP: warmup with 135 x 2 75 kg x 1 80 kg x 1 85 kg x 1 - slow but got it https://youtu.be/kjJisw2tSP0 DL: warmup with 225 x 2, 275 x 2 135 kg x 1 147.5 kg x 1 https://youtu.be/TbHSsYpNuPc 161 kg x fail All my lifts were NJ state records, and the 147.5 kg DL was a DL single-lift American record. Today, Monday, Novemeber 9 1-arm bar hang, lf x a few seconds 1-arm bar hang rf x 10 second - excellent uneven ring pullup x 1L, rest until 1 min, x 1R Rest SW: 00:00 32 kg x 10 x 2h 01:00 32 kg x 10 x 2h 03:00 24 kg x 10 x L 04:00 24 kg x 10 x R

November 4, 2020:

SQ: 65 lb x 5 135 lb x 3 155 lb (70 kg) x 2 - likely meet opener 175 lb (80 kg) x 1 - likely meet 2nd attempt BP: 135 x 5 155 x 3 175 x 1 DL: standing on 3" platform: 115 kg x 1, 1 double over standing on 1-1/2" platform: 125 kg x ? r/u

November 3, 2020

Went to Philly Friday night, home Saturday night, just some walking. Was feeling overtrained, meet coming up, decided to take it easy. Today, Tuesday: SW: 00:00 24 kg x 10L 01:00 24 kg x 10R 03:00 24 kg x 10L 04:00 24 kg x 10R 08:00 32 kg x 10 2h walk

October 30, 2020: SW, DL

Was feeling overtrained, so a few days off. Two days ago, some sprints while walking on errands Today, Friday: SW: 00:00 - 32 kg x 2h x 10 01:00 - same 03:00 - 24 kg x 1h x left 04:00 - 24 kg x 1h x right Trying to wait longer before breaking at the hips on the backswing, better. DL: 115 kg x 3 l/u, x 3 r/u 115 kg standing on 3" platform, x 3 l/u, x 3 r/u - I swear I load up better doing deficit deadlift.

October 27, 2020: SQ/BP/DL

PU: uneven rings, lf as usual x 1 rest slight variation - hang, hollow, pullup, pause, lower to hollow, relax to hang, release other hand and brief one-hand hang. Interesting that it's harder to do with the hang-then-hollow start. SQ: 135 lb x 3 BP: 150 lb x 4, 5 DL: 135 kg x 1 double over 135 kg x 1 r/u 135 kg x 1 l/u 145 kg x 1 r/u 145 kg x 1 l/u Both reps at 145 kg were slow, stopping for today, just feeling a little burned out.

October 26, 2020:

SQ: 135 x 3 160 x 3 BP: 00:00 - 160 x 3 03:00 - 160 x 3 06:00 - 160 x 3 09:00 - 160 x 3 extra minute 13:00 - 160 x 3 - 15 reps @ 160 lbs. Working on pressing towards face a little, feels better when the weight gets heavy.

October 25, 2020: SW

Yesterday, Saturday, walked 4.5 miles Today, Sunday, after playing in church SW: 44 kg x 2h x 10, 10, 10 on long rests

October 23, 2020: SQ/BP/DL

SQ: day's focus 135 x 5 145 x 4 155 x 3, 3 165 x 2 175 x 1 BP: 155 x 4 DL: 135 kg x 1 double over 135 kg x 1 r/u 135 kg x 1 l/u NB: starting to figure out how to wedge

October 22, 2020: GU, SQ/BP/DL

GU: rf, bw x 1 8 kg: rf, bw x 1 but with lots of repeats of the earlier stages Also sorting out my "half-kneeling stance," which isn't that. Pushing _backwards_ on the front heel is the key for me. walk 3.5 miles SQ: 135 lb x 5 BP: 145 lb x 6 DL: 115 kg x 2 double overhand 125 kg x 2 r/u 135 kg x 2 l/u - good setup for 1st rep, too quick to do 2nd rep and therefore wasn't a good setup or rep 145 kg x 1

October 21, 2020

walk PU: assisted one-arm on uneven rights x 2 left, 2 right w/ 5 min rest between. SQ: (light) 135 x 3, 3 BP: (20 total reps, heavy 145 x 5 155 (84%) x 3, 3 160 (86%) x 3, 3, 3 DL: (light) 115 kg x 1 double over - experimenting with vertical shins today 115 kg x 3, r/u, standup resets 115 kg x 3, l/u, standup resets

October 20, 2020

PU: uneven rings about 18" apart, all left first lf, 2 reps + 5-second hang short rest lf, 1 rep + 2-second hang short rest lf, 1 good rep + 1 failed rep - clearly not enough rest SQ: 65 lb x 5 95 lb x 5 135 lb x 5, 5, 5 BP: 145 x 4 DL: 115 kg x 5 double overhand, stand up resets 115 kg x 4, double over, more vertical shins

October 19, 2020: GU, SW (recovery)

Meet report for Saturday, October 17, 2020: BP: 80 kg x fail - didn't wait for start command 80 kg 85 kg x fail - fought with it but stopped at sticking point. DL: Warmed up to 142.5 kg 150 x 1 160 x fail Today, Monday, October 19, 2020: Recovering still GU: 8 kg x 4 alternating singles, rf SW: 00:00 - 32 kg x 2h x 10 01:00 - 32 kg x 2h x 10 03:00 - 24 kg x left x 10 04:00 - 24 kg x right x 10

October 14, 2020

walk meet taper - today is Wednesday, meet is Saturday BP: 135 x 5 DL: 125 kg x glute budge, glute budge, lift l/u same but r/u

October 13, 2020: SQ, BP

Not much for the last three days No lifting Saturday, Sunday, Monday, 10-11-12 October. Rehearsal and concert Sat/Sun, recover Monday Today, Tuesday, October 13 - 4 days out from BP + DL (push-pull) meet in Philly SQ: experimenting with hand positions 45 x 5, long pauses, adjust stance 95 x 3, long pauses, adjust stance 115 x 3, short pause, very small stance adjustment 135 x 3 155 x 3, 3 - we'll call it a good day there for today BP: 135 x 8 - PR reps @ this weight - these are getting to be so easy, feels great that this has happened 155 x 6 - also PR reps @ this weight 175 x 2 - also PR reps @ this weight, although I think my butt came off the bench on 2nd rep 2360 lb / 16 reps = 147.5 lb / 175 = HARI = 84.3%

October 9, 2020: BP,

BP: 135 x 3 155 x 2 175 x 1 185 x 1 - recent PR (probably for the last 15 years) 155 x 4 - total 11 lifts, 1695 / 11 = 154.1 = 88% HARI DL: Various up to 145 kg

October 8, 2020: SQ, BP

Yesterday, Wednesday, 7 Oct 2020, played around with barbell squats for the first time in a long time, working up to 135 lbs for a triple, paused and exhaled at the bottom, high bar in Oly shoes and Allstars Definitely did things to make my right shoulder sore. Today, Thursday: dip stretch, short ring hangs, Egyptians and other things to loosen/realign right shoulder SQ: looking for good low-bar shoulder position, trying pinkies on rings, fingers on bar but not palms, and low bar 45 lb (empty bar) x 10 65 lb x 9 85 lb x 8 95 lb x 7 - hand and shoulder position improving throughout break - teaching BP: 135 x 5 150 x 5 165 x 3 - PR at this weight, excellent 150 x 6

October 6, 2020:

1 mile Buteyko walk w/ 4 pauses, last walk-run SW: 00:00 32 kg x 10 l 01:00 32 kg x 10 r 03:00 44 kg x 10 x 2h 04:00 44 kg x 10 x 2h Like this better when the 2h are first - they are more fatiguing than the 1h and therefore better done fresher. Also been a while since I did these ... walk PU: doubled Eagle Loops, so about 17" difference, x 1 each way, lf short hang, rf, maybe 3-4 seconds uneven rings, now 17" also x 1 each way w/ 5-sec hang at end BP: 135 x 3 155 x 3 165 x 2 170 x 2 10 lifts, Total 1540, HARI = 154 lbs = 88%

October 5, 2020

Saturday, taught, had a doctor's appointment, then a 2-hour rehearsal on upright. Sunday, first indoor church service since March, and 4-mile walk. Today, Monday, a bit tired but basically OK. PU: on uneven rings, left first Rings had been 12" apart 13" apart x 1, still too easy, nose touching top of ring 14" apart x 1, same hang right 2-3 second, hang left 2-3 seconds 15", same, maybe a tiny bit harder BP: 135 x 7 145 x 7 155 x 4, 2 = 20 reps = enough for today DL - focus on hips at start 115 kg x 3 r/u 125 kg x 1 l/u 135 kg x 1 l/u

October 2, 2020: BP

BP: 135 x 3 155 x 2 165 x 1 175 x 1 - almost missed racking it on the right side 180 x 1 - was careful to rack with straight arms then lower onto hooks DL: 115 kg x 6 125 kg x 4

October 1, 2020: DL

walk DL: 115 kg (red, blue) x 3 double over - butt lower to start but it comes up first 115 kg x 3 - leaned into hips to start, felt right to me 125 kg (+black) x 3 double over, all the rest as above 135 kg (+2nd black) x 3 r/u, stand up resets as practice for competition 145 kg (red, blue, green + black) x 2 l/u 150 kg (+2nd black) x 1 l/u

September 30, 2020: BP

walk Dip stretch break PU, uneven rings, one each way BP: pyramid today (with a little 1-leg DL in the middle) 135 x 7 = 945 145 x 6 = 870 155 x 5 = 775 1-leg DL: contralateral, left leg first 12 kg x 1 each way 18 kg x 1 each way BP: 165 x 2 = 330 - I think 3 reps would have been possible but 165 x 2 is a recent PR and that'll do 155 x 5 = 775 145 x 6 = 870 = 4565 / 31 = 147.26 = HARI = 84% Decided against the final set - this is a volume PR already at 31 reps

September 29, 2020: Variety (DL)

Yesterday, September 28, Monday, just a 2 mile walk Today: warmup with a 3.5 mile walk further warmup SW: 00:00 32 kg x 10 left 01:00 32 kg x 10 right 03:00 44 kg x 10 2h - felt really explosive, but stopping here because it's DL day DL: 125 kg x 5 double over 130 kg x 4 r/u 135 kg x 3 l/u 140 kg x 2 r/u 145 kg x 1 l/u

September 27, 2020: Variety (PU, BP, SW)

walk PU: rings: 1 arm + middle/ring/pinkie on Eagle loop, lf x 1 - 10 second hang at the end of each reverse repeat above, timed the hang - 15 seconds left, 9 seconds right. I start to slowly rotate when hanging right, and right pinkie and ring finger are definitely weaker than left single each side on 12" height difference rings, no hold at end another single each side on uneven rings as above last set, so 5 reps each side in total BP: 150 lb x 5 Had planned to DL but grip and lats feel pretty fried - maybe tomorrow SW - easy/recovery day 00:00 - 32 kg x 2h x 10 01:00 - 32 kg x 2h x 10 03:00 - 24 kg x left x 10 04:00 - 24 kg x right x 10

September 26, 2020: (SW, BP)

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 06:00 44 kg x 2h x 10 break BP: Saturday mini-meet 135 (~60 kg) x 4 145 (~65 kg) x 3 155 (~70 kg) x 2 165 (~75 kg) x 1 170 (~77.5 kg) x 1 175 (~80 kg) x 1 = 1795 / 12 = HARI = 149.58 lb excellent! matches current working PR total

September 25, 2020: Variety

GU: left first: 8 kg, 12 kg, 18 kg. 12 was a little shaky. 18 was a little more shaky, but no harm, no foul. Other than demonstrating control of the weight, which I clearly did not do, it was a legit getup on each side. Haven't done more than 12 kg much, only 16 kg once last time, so this is a good thing. DL: 125 kg x 2 double over 125 x 2 r/u 140 x 2 l/u - my wife said form was good on first rep, hips came up first on 2nd rep Later PU, rings: left hand + middle/ring/pinkie on Eagle loop x 1 reverse same but on unequal rings @ 12" height difference reverse same again but back to Eagle loops, and did a double each way Dip stretch, just to finish

September 24, 2020: Variety (PU, DL)

walk PU, rings: left arm + middle, ring, and pinkie x 1 reverse Stopped here but right arm hang didn't feel good, will try two next time BP: 135 x 3 = 405 145 x 2 = 290 155 x 2 = 310 160 x 2 = 320 145 x 4 = 580 160 x 2 = 320 = 2225 in 15 reps 145 x 3 = 435 = 2660 in 18 reps 165 x 1 = 165 = 2825 in 19 reps = 148.68 = HARI = 85% 170 x 1 = 170 = 2995 in 20 reps = 149.75 = HARI = 85.6% Haven't done 170 in a long time - proves that doing all my 1-arm-assisted PU has taken its toll on my BP. DL: 125 kg x 1 r/u, x 1 l/u 135 kg x same

September 23, 2020: Variety (DL)

Tried 1 BP @ 135 lbs., felt stiff, sore, and weak, so no more of that today DL: all conventional, mixed grip 125 x 4, r/u 125 x 4, l/u 135 x 3, r/u 135 x 3, l/u

September 22, 2020: Variety(PU, BP)

walk Dip stretch PU, rings: left + middle/ring/pinkie x 2 - technical max is this but could crank out another reverse left + middle/ring/pinkie x 1 - trying to get a few more reps in total by doing singles reverse. Solid, ~3-sec pause with fist higher than chin repeat above (1 rep each way) - boy, solid singles feel great repeat above but switched to other set of rings and adjusted them to be about 10-1/2" different in height - feels about like 9" (what the Eagle Loop adds), probably because the supporting hand has all its fingers and can move around more. Total of 5 reps each side today, likely a PR BP: 135 x 5 155 x 3 135 x 5 155 x 3 165 x fail - had spotters, shoulders just didn't want to push another heavy-for-me weight after everything else I did today, no long struggle, just felt the shoulders check out and asked the spotters to take the weight. NB: As meet draws nearer, will need to back off on PU/CU before BP Will DL tomorrow - cooked today, including lower back (perhaps because I helped a friend move yesterday ...)

September 21, 2020: Variety/Off

Helped a friend move, walked about 4 miles, climbed almost 30 flights of stairs according to my phone.

September 20, 2020: Variety (PU, BP, DL)

at 5 pm today: PU: rings bw + 4kg on belt, left hand + right index finger x 1, then hang reverse same but using middle finger and no extra weight, 1 each way, no hang BP: 145 x 4 155 x 3 145 x 6 155 x 4 = 17 reps, 2535 lbs / 17 reps = 149.12 lb = HARI = 85.2% DL: all conventional 135 x 2 r/u 135 x 2 l/u 135 x 2 r/u 135 x 2 l/u 135 x 1 r/u 135 x 1 l/u

September 19, 2020: Variety

short walk PU: rings, 1 arm + index, lf, as yesterday, single plus a brief hang at the end BP: 145 x 6, middle fingers on rings Zercher DL: 135 lb x 1, bar on 4" blocks (my wife's setup) DL: 125 kg x 5, conventional, r/u, AC, tried to keep hips back and lower same but reverse grip - not completely recovered by still OK.

September 18, 2020: Variety (PU, BP)

walk 3.5 miles PU: left hand + right index finger in Eagle Loop x 1, hold at bottom w/ only left hand reverse, but hold at bottom not comfortable on right shoulder, so longer hold with some stabilization from left Repeat above, using middle finger on other hand by itself. This time able to get right hand hang at end - secret seems to be to focus on gripping the crap out of the ring, and particularly focusing on the ring and pinkie fingers. Right pinkie is definitely my weakest finger, and have been working on getting it into the act on all lifts more lately, with good results. Repeat above, using ring and pinkie fingers of other hand. break BP: 135 x 5, pinkies 150 x 3, middle fingers 135 x 6, middle fingers 150 x 4, middle finger - 18 reps total, HARI = 2535/18 = 140.83 = 80.48% (of 175 lb)

September 17, 2020: Easy DL

very tired from BP workout late yesterday walk DL: 125 kg 2 reps, AB, trying to involve hips more 2 reps, EC, same 2 reps, narrow sumo, same

September 16, 2020

Yesterday, Tuesday, no lifting, just a nice walk Today, Wednesday: walk PU, rings: left hand + right index x 1, reverse left hand + right index and middle x 2, reverse left hand + right index, middle, and ring x 3, reverse nice progression: 1 @ +1 finger, 2 @ +2 fingers, 3 @ +3 fingers BP: 135 x 5 = 675 145 x 4 = 580 155 x 3 = 465 135 x 6 = 810 145 x 4 = 580 155 x 2 = 310 165 x 1 = 165 = 3585 3585 / 25 = 143.4 HARI 25 reps total

September 14, 2020: BP, DL

walk about 3 miles short hang from rings short dip stretch BP: middle fingers on rings 135 x 9 - nice not to do these after other things like pullups DL: 125 x 3 double over AB 135 x 3 r/u AB 145 x 3 l/u AB

September 13, 2020: Variety (strength: GU, PU, BP)

bar hangs - rings, one arm and assisted 1-arm GU: 12 kg x 1, rf 16 kg x 1, rf - not great, but we'll take it for a first time. PU: rings, left hand + middle and ring fingers on eagle loop x 1, reverse left hand + ring and pinkie fingers on eagle loop x 1, reverse BP: middle fingers on rings 135 x 6 145 x 4 155 x 3

September 12, 2020: Variety (DL)

walk DL: 125 kg x 3, 1, double over SF 125 kg x 3, double over EC 125 kg x 3, double over SF 125 kg x 3, double over EC

September 11, 2020 - Variety (PU, SW, BP)

2-arm bar hangs 1-arm hangs, rings - right side not as comfortable PU, rings: left hand + index and middle on eagle loop x 2, reverse left hand + index and middle on eagle loop x 3, reverse break SW: 44 kg x 2h x 16 - good BP: 00:00 01:30 - 145 x 5, pinkies on rings 05:00 - 145 x 5, ring fingers on rings 08:30 - 145 x 4, middle fingers on rings - total = 14 reps @ 145, huge increase in HARI maybe reverse the finger order next time

September 10, 2020: Variety (GU, BP)

walk GU: 4 alternating singles @ 12 kg, rf BP: 145 x 3, middle fingers on rings 135 x 7, middle fingers on rings

September 9, 2020 - Variety (SW, BP, DL)

SW: 24 kg x 5's, lf, total 30, switch on the fly (take about 1 min) BP: 00:30 - 135 x 5, pinkies on rings 03:00 - 135 x 5, pinkies on rings 05:30 - 135 x 5, ring fingers on rings 08:00 - 135 x 4, ring fingers, struggled w/ last rep 13:00 - 145 x 2, middle fingers on rings 18:00 - 145 x 2, middle fingers - total = 23 reps, HARi = 136.74 lb, best reps and HARI this go-round break Zercher DL on 4" blocks 135 x 1, 1 NB: My wife is deadlifting 135 lbs and up from 4" blocks, so that's a good setup for me to start working on my Zercher DL again. DL: bar + 25's + 20's + comp clamps = 115 kg = 253 lb bar + 2x25's + comp clamps = 125 kg = 275 lb 115 kg x 3, conventional, double overhand, SF style 115 kg x 3, conventional, double overhand, EC style 125 kg x 3, conventional, double overhand, SF style 125 kg x 3, conventional, double overhand, EC style

September 8, 2020: Variety

bar hangs x 2h x a few PU: rings left hand + right index and middle in eagle loop x 3, repeat for other side NB: nice pop in right should when it was the pulling side repeat all the above. Right shoulder seems in a better place after the big pop. For everything above, 3rd rep wasn't quite as high at the finish as the first two - a thing to try to improve before adding reps, but these are getting easier and faster, and the eagle loop is a good thing - makes it tougher at the top. GU: 12 kg, rf, alternating singles, 3 each side.

September 7, 2020: Variety (SW + BP)

Yesterday, Sunday, not much Today, Monday walk HIRT-inspired 00:00 - 1h SW x 5's, left, total 30 03:00 - BP 135 x 5 05:00 - BP 135 x 5 07:00 - BP 135 x 5 13:00 - BP 135 x 5 - 20 reps is yet another volume PR at this weight experimented with grip widths between pinkie on rings and index fingers on rings - so far, all feel fine.

September 5, 2020

early walk 2.6 miles more walking later, total 5.5 miles

September 4, 2020: Variety

a little stretching, including one arm plus one or two fingers on the rings GU: alternating singles: 8 kg, 10 kg, 12 kg, 8 kg, 12 kg Dip Stretch PU on rings: left hand + index and middle fingers on eagle loop x 1, reverse left hand + index and middle fingers on eagle loop x 2, reverse SQ: high bar 135 x 3, 4, 5

September 3, 2020: Variety (mixed, HIRT style)

walk 4.5 miles 00:00 SW: 32 kg x 2h x 20 02:30 BP: 135 x 3 04:30 BP: 135 x 4 06:30 BP: 135 x 4 - total 11, 2nd day in a row of BP 10:30 SW: 32 kg x 2h x 20

September 2, 2020: Variety (strength)

Bar Hang - 2h Bar hang - rings, each way PU: rings, 1 hand + 1 finger today left hand + right index finger x 1, reverse repeat above, better focus on main hand, better result repeat again but using Eagle Loop for index finger - seems a little harder overall due to lower height of supporting finger, but also a little easier on the finger. repeat again, back to using just rings, and did a pause at the top, a slower negative, and a brief hang at the bottom again. A little frightening on the right arm but it all went OK and actually felt great afterwards. 4 each way - progress SQ: FSQ - 115 x 3 HBBS - 115 x 3 LBBS - 115 x 3 135 x HB x 3 LB x 3 HB x 3 LB x 3 BP: 00:00 - 2 w/ 2 sec pause 02:00 - 3 2/ 1 sec pause Repeat at 4:00 repeat at 8:00 repeat at 12:00 but just one set, total 17 reps, up from 14 last time.

September 1 2020: Variety (S&S)

Short walk GU: alternating singles, lf: 8 kg, 10 kg, 8 kg, 10 kg, 10 kg - took my time Timed, took a nap instead of swings - glad I did.

August 30, 2020: Variety (strength)

bar hangs, 1-arm right shoulder not happy, but a couple each way Rings: PU: 1 arm + index finger, left arm first x 1 1 arm + ring and pinkie finger, left arm first x 2 1 arm + ring and pinkie finger, left arm first x 1 - fingers hand was hurting 1 arm + index and middle finger, left arm first x 3 Hitting the road, going to skip SQ today BP: 135 x 3 x 3 on the 2:00

August 29, 2020: Variety (S&S)

walk Bar hangs - 1st w/ 1 hand + pinkie and ring fingers, then just one hand GU: 8 kg, rf, 5 alternating singles SW - all 24 kg 1-hand, 10 reps/set 00:00 00:45 02:30 03:15 05:00 05:45 07:30 08:15 - total 80 1h swings

August 28, 2020: Variety (strength)

Goblet SQ + curl @ 16 kg x a few Dip Stretch Ring PU: 1eft hand + middle and ring fingers right x 5, repeat other way left hand + ring and pinkie fingers right x 2, repeat other way FSQ: bounce at bottom 95 x 5 115 x 7 125 x 5 BP: on the 2:00 135 x 3, 3, 3, 3, 2 = 14 reps, up from 10 last time, good

August 27, 2020: Variety (S&S)

walk Bar Hang - 1h x brief, but improving, finding good position more readily GU: 8 kg x 4 alternating singles, rf - improving break SW: Instead of a new set every 1:30, inspired by the Quick and the Dead, did a set, another on the minute, then rested until 2 more minutes. I like this better. 00:00 - 32 kg x 2h x 10, 10 01:00 - 24 kg x 1h x lf x 10, 10 - shorter rest before, longer rest after 03:00 - repeat above 06:00 - repeat above 09:00 - repeat above - total 120 swings

August 26, 2020: Variety (Strength)

PU: left hand + 2 fingers right x 4, rest, repeat other way repeat the above but 3 each way FSQ: 115 x 5, 5 - second set very good 125 x 5 - too tired, got it but they slowed at the sticking point BP: 135 x 5, 5, 5 - last rep of last set was a grind.

August 25, 2020: S&S-ish

Bar hang x 1h x rf GU: 8kg x 3 alternating singles, rf SW: on the 1:30 32 kg x 2h x 10 44 kg x 2h x 10 24 kg x 1 x 10 24 kg x r x 10 32 kg x l x 10 32 kg x r x 10 24 kg x 1 x 10 24 kg x r x 10 32 kg x 2h x 10 44 kg x 2h x 10 - total 100 swings

August 24, 2020: Variety - Strength: PU, FSQ, BP

Long walk, about 2.5 mile route to the grocery store and .8 mile home 1-arm bar hangs, each way, again in a place where I could use other hand and feet as necessary PU: right hand + left index finger x 1 reverse x 1, not enough rest between but got it Repeat but the other way, so left hand + right index finger x 1 reverse x 1 but with a minute or two rest between FSQ: 95 x 5 - all paused, some exhaled 105 x 5 - paused 115 x 5 - paused BP: 1st two sets w/ feet on 2" box, last set not. Last set was better, no more boxes 135 x 4, 4, 2

August 22, 2020: Variety (S&S)

Experimenting with warmups to try to help right shoulder be better in getups. Goblet Squat: 32 kg x 3 - no problem, just a warmup 1-arm Bar Hang - can hang left no problem, right is, though - body doesn't want to "get under" right arm. Using a low bar in a busy location so I can ease into the 1-arm hang by keeping some weight on my feet and by steadying myself with the other hand. Progress was made on these today - need to do a lot of setting my right shoulde before it works, also need to focus on gripping harder with right pinkie because it's the weakest of my finger and that, in turn, effects hand angle on the bar and that, in turn, effects what the hang does for the rest of my body, especially my shoulder. GU: 8 kg x 2 alternating singles, rf - excellent result today, right shoulder was moving through a larger ROM than two days ago and body was more aligned better underneath the weight at the standing position. break SW: 32 kg x 2h x 10, 10 24 kg x l x 10, r x 10 44 kg x 2h x 10 32 kg x 2h x 10 - total 60 swings

August 21, 2020: (T1, W1, D2) Strength

Hang from rings, Dip Stretch, Shoulder Dislocates PU: 1h + index+middle, left hand x 3, right hand x 3 SQ: FSQ: Oly shoes bar x 1, 95 x 5, 5 BP: socks, 2" boxes 135 x 3, 4

August 20, 2020: (T1, W1, D1) GU x 2, SW x 100

Tuesday and Wednesday, not much, just walk and yard work Today, Thursday Buteyko walk Walk. On the way home, a couple of short sprints up stairs. GU: finding the right kind of mat - size, thickness, removability - for getups. Decided on some interlocking flooring I had a few pieces of. 4 kg x 1 l/r 8 kg x 1 r/l - need to go right up (which means left down) first - it's the weakest for both arms SW: On the 1:30 today, all 10's - 100 reps 00:00 - 32 kg x 2h 01:30 - 32 kg x 2h 03:00 - 24 kg x l 04:30 - 24 kg x r 06:00 - 32 kg x 2h 07:30 - 32 kg x 2h 09:00 - 24 kg x l 10:30 - 24 kg x r 12:00 - 32 kg x 2h 13:30 - 32 kg x 2h A bit glycolytic but OK, will stick with this for a while, 2-3x/week, and try to make it easier as I adapt. Form pretty good throughout, probably swinging better than I ever have, likely just from watching so many people on the forum and the ensuing discussions.

August 17, 2020: Variety

On Saturday, August 15, PL meet in PA. DL: 150 x 1, 157.5 x fail, 157.5 x 1 Yesterday, Sunday, just a short walk and some stretching Today, Monday: Rings: Hangs x 1-hand+1-finger PU x same, 1 rep each way, reversed order and repeated. I'd call these a 90% effort. Cossack sequence walk nap

August 11, 2020: DL(C1, W6)

walk DL - all l/u (favored grip) 125 x 1, 1 135 x 1 150 x 1 Thought about more, but decided to save it for the upcoming meet. Expect to do some light DL's on Thursday.

August 10, 2020

Just some walking over the weekend Today, Monday, walk, finish w/ Buteyko walk WM: everything rf WM: 12 kg x 1 MP: 12 kg x 1 WM: 12 kg x 1 12 kg: 2 MP, WM on 2nd WM: 12 kg x 1, right only, big focus on right shoulder/arm/hand alignment, lots of little pops and cracks but no pain.

August 7, 2020: DL (C1, W5, D2)

Today, Friday: DL: 125 x 3, conventional r/u 140 x 3, conventional, l/u 152.5 x 1, conventional, r/u, short rest, conventional, l/u - second rep weaker 150 as above but reversed grips - second rep also weaker

August 6, 2020: Variety

Cossack sequence + 1 x 12kg WM 2 more WM each side 1 more WM right (worse) side only Overhead hold, rf - both sides shake because they're not used to the ROM. walk

August 5, 2020: DL (C1, W5, D1)

Week 3, Day 1 was NL = 21 125 x 4 125 x 1 130 x 3 140 x 2 125 x 3 130 x 2 140 x 2 130 x 2 140 x 2 We did: 125 x 5, narrow sumo, r/u 135 x 3, narrow sumo, l/u 145 x 1, conventional, l/u 157.5 x 1, conventional, l/u 145 x 2, conventional, l/u 135 x 2, conventional, l/u

August 3, 2020: Variety

Travelling. Walk 2.5 miles in the AM, another couple in the afternoon, some stretching, some driving

August 2, 2020: Variety

Today, Sunday: Trying to practice instruments before exercise, so did a bunch of that after playing at church Dip Stretch BW WM and toe touches Rings: Some PU, some bar hangs w/ one hand + 1 finger, StC + FL SN: 18 kg OTM for 10 sets of 5, lf, as explosively as possible w/ a solid lockout

August 1, 2020: DL (C1, W4, D2)

DL: 125 x 3, narrow sumo, r/u 135 x 2, narrow sumo, l/u 145 x 1, conventional, l/u 155 x 1, conventional, l/u 165 x fail, fail, both conventional, l/u Form not good on 165. First try, spent too much time bent over at the bar, huffing and puffing, before I pulled. Second try, I could feel my sacrum move as I lost the lift, but interestingly, I believe what I felt was my sacrum moving from a less good to a better place - if I'm going to make these heavy lifts, I have to get my spine setup properly before the bar leaves the ground. In both cases, the bar left the ground and then stalled. When I position my spine properly, my hips are also further back and, overall, I'm just tighter.

July 30, 2020: Variety

walk WM, all rf as usual 8 kg x 1, 1 10 kg x 1 12 kg x 1, 1 For last rep, tried to apply FS principle and rotate t-spine at every joint - seemed to help, not a ton, but not nothin', either.

July 29, 2020: DL (C1, W4, D1)

walk w/ a few bw windmills DL: 125 x 4, narrow sumo, l/u 130 x 3, narrow sumo, r/u 140 x 3, conventional, l/u 125 x 3, narrow sumo, r/u 130 x 2, narrow sumo, l/u 140 x 2, conventional, r/u later WM singles: 6 kg 8 kg x 1, 1, 1 10 kg x 1

July 28, 2020: Variety

walk early - hot outside cossack sequence inc. 8 kg WM x 1, later another 1, 1 - after doing 8 the other day, 3 was good for this weight. Right shoulde mechanics still far from perfect but continuing to improve.

July 27, 2020: Variety

Yesterday, Sunday, lots of driving and standing in the heat Today, Monday: walk Cossack seq + 8 kg WM x 1, then another WM x 1, always rf now later WM: 8kg x 1, 1, 2 - total 6 reps each side @ 8 kg, a recent PR as we rehab right shoulder (and, for that matter, hip). Very good.

July 25, 2020: DL (C1, W3, D3)

Yesterday, Friday, early morning walk for 50 minutes and not much else - busy work day
Today, Saturday: cossack seq w/ 6 kg WM x 3, then additional 3, 2, 2 WM, total 10, progress. DL: 125 x 3, narrow sumo, double overhand 130 x 2, narrow sumo, r/u 140 x 2, conventional, l/u 150 x 1, conventional, l/u 140 x 2, conventional, l/u 130 x 2, conventional, r/u

July 23, 2020: DL (C1, W3, D2)

walk stretch - cossack seq w/ WM x 2 @ 6kg Rings: 1 slow, false grip PU, focus on elbows back and down at the top FL from bottom x 1 - not great, need to practice these more StC + FL, FL not as low as I can go but straighter, and for longer DL: 125 x 4, narrow sumo, l/u (was 5 but did 1 extra yesterday) 130 x 3, narrow sumo, r/u 140 x 3, conventional, l/u 130 x 2, narrow sumo, r/u 140 x 2, conventional, l/u

July 22, 2020: Variety

Buteyko breathing walk

long break

cossack seq + WM x 3, then WM x 3, then WM x 2, all w/ 6 kg

long break

Q+D style 18 kg SN

00:00 5L
00:45 5R
01:30 5L
02:15 5R

05:00 5L
05:45 5R
06:30 5L
07:15 5R

10:00 5L
10:45 5R
11:30 5L
12:15 5R - total 60 reps

July 21, 2020: DL (C1, W3, D1)

Sunday, a few Q+D style swings and snatches

drive

Monday

walk, jog about a mile, actually - slow but kept it going. Very hot outside.

drive more

Today, Tuesday

left shoulder feeling tight, must be something to do w/ driving

mow the lawn

cut down a tree in the front yard

left shoulder even tighter

cossack seq + WM, then 2 more WM, all WM @6 kg. Shoulder popped/click on left side, still sore but better

left shoulder still tight, some windmills helped. Feels like after-effect of pneumonia shot a week ago

DL: NL was supposed to be 20 but added a mistaken rep. Changed next session to be 1 fewer reps @125

125 x 4, narrow sumo, r/u - in shorts, shins not happy, switch to soccer socks and DL slippers
125 x 1, conventional, r/u - screwed up, was supposed to be 130, no break, add 2.5's, and go
130 x 3, conventional, r/u
140 x 2, conventional, l/u

125 x 3, conventional, l/u
130 x 3, conventional, r/u
140 x 2, conventional, l/u

130 x 2, conventional, r/u
140 x 2, conventional, l/u

July 18, 2020 DL (C1, W2, D3)

A few bar hangs and bw windmills DL: 125 x 3, conventional, r/u 130 x 3, conventional, r/u 140 x 2, conventional, l/u 150 x 2, conventional, l/u 140 x 2, conventional, l/u Wanted to try 155 but my wife dissuaded me from straying from the plan, something I like to do and which gets me overtrained in short order.

July 16, 2020: DL (C1, W2, D2)

warmup - some bar hangs and a few slow PU on the rings.
DL: similar to Monday's (C1, W2, D1), just fewer reps in each set, 21 lifts instead of 26
125 x 4, conventional, r/u
130 x 2, conventional, l/u
140 x 2, conventional, l/u
125 x 4, conventional, r/u
130 x 2, conventional, r/u
140 x 2, conventional, l/u
125 x 3, conventional, r/u
140 x 2, conventional, l/u

July 14-15: Variety

Yesterday, Tuesday, walked and stretched including 3 WM each side w/ 6 kg - progress, no back discomfort, also splits Today, Wednesday, more variety: 18 kg SN x 5L, 5R, 5L, 5R on the :60 break 24 kg SW x 5L, 5R, 5L, 5R on the :45 both of these leave me feeling like a million dollars. break WM: 8 kg x 4L/R Interesting day w/ the WM. Didn't stretch hammies first, so first two reps not so great, elbow bent on first one R. Stretched hammies, 3rd rep was good in the right hip, and on 4th rep, focused on both hip and keeping the weight moving only up and down and not letting it come forward - success. Also on 4th rep, really tried to pack shoulder, open t-spine, roll shoulder back - all the things I need to do, and these things definitely help Rings: StC + FL - focused on adding glute tension - my wife said my body was perfectly straight, which it hasn't been before, and the angle continues to get closer to parallel, and I was able to hold a bit longer this time, too. Low rings - dip from bottom, work on turning rings out at top. Only two, 2nd one really go for depth and good mechanics at the final bottom position walk

July 13, 2020: DL (C1, W2, D1)

Yesterday, Sunday, walk and stretch a little Today, Monday walk rings a bit - 1-arm bar hangs DL: The plan is: 140 x 8, 130 x 6, 125 x 12 (NL=26) as: 125 x 5, narrow sumo, l/u 130 x 4, narrow sumo, r/u 140 x 3, narrow sumo, l/u 125 x 4, narrow sumo, r/u - slightly wider, felt better, arms clear of knees/thighs at bottom 130 x 2, narrow sumo, l/u 140 x 3, conventional, r/u - focused on locking in upper back, weight came off the ground better! 140 x 2, conventional, l/u - not as good, maybe a little fatigue and/or insufficient rest bet. sets 125 x 3, narrow sumo, r/u NB: originally last two sets were reversed - probably should have left them that way.

July 11, 2020: Variety

A busy day, but time for the Cossack sequence including

WM: 2 x R/L @ 6 kg during, and then 3 x R/L @ 4 kg afterwards
Note that the WM is rehab, not strength training. When my form isn't good on these, it pinches my bad disc on the right side. Good form helps, bad form hurts, so the focus is on a perfect setup and perfect form. This, along with some regular hamstring stretching and the regular cossack sequence, is yielding progress for me.

A few bar hangs during the day.

A short, after dinner walk.

July 10, 2020: DL (C1, W1, D2)

Today, Friday

A longish walk, about 3 miles


WM: 6 kg x 1R, 1L - excellent again

Friday's plan: 150 x 2, 140 x 3, 130 x 3, 125 x 6 (NL=14) as

125 x 3, conventional r/u - legs a little tired from the walk

130 x 3, conventional r/u - legs feel great now

140 x 3, conventional l/u - omg, with favored grip, easy

150 x 2- conventional, l/u - awesome, not a struggle.  As with all multi-rep sets lately, reset at the bottom but not touch-and-go

after ramping up and getting the day's big weight, finish the volume, which is nice and low today

125 x 3, narrow sumo, l/u - still not dialed in on first rep in this stance

July 9, 2020 - Variety

walk AM

cossack sequence + 5 WM @ 4 kg - excellent

Rings - playing, tried FL from bottom up and top down

Dip Stretch - much nicer and a better stretch if done on dip bar, too difficult to get the stretch I need on rings

Rings (low), dips w/ hold at top, a few

July 8, 2020: Variety

walked to local grocery store - computer says it's 0.4 miles - and jogged home, longest jog in a long time.

Cossack stretch - not much fun after running but managed.

later

WM: 6 kg x 1R, 1L - feeling it in obliques but not in disc, so good!

Rings: StC + FL - all good

July 7, 2020: DL (C1, W1, D1)

walk 3 miles

DL

140 x 10, 130 x 6, 125 x 7 (NL=23) as:

125 x 4, conventional, l/u

140 x 3, conventional, l/u

130 x 3, conventional, r/u

140 x 3, conventional, r/u

125 x 3, narrow sumo, l/u

140 x 2, conventional, double over, lost grip on 2nd rep 3/4 of the way up - stupid move on my part

130 x 3, conventional, l/u - easy

140 x 2, conventional, l/u

Friday's plan: 150 x 2, 140 x 3, 130 x 3, 125 x 6 (NL=14) as

125 x 3

130 x 3

125 x 3

140 x 3

150 x 1, 1

July 3, 2020: DL (P2, W4, D3)

warmup with short walk early

SW: 24 kg x 5L, 5R, 5L, 5R on the :60 - noticing I need to keep right shoulder packed

DL:

125 = 78% (3-6, 5)

130 = 81% (3-5, 4)

140 = 88%( 2-4, 3)

150 = 94% (1-2, 2)

or better, low endurance for a given RM

125 = 78% (3-5, 4)

130 = 81% (2-4, 3)

140 = 88%( 2-3, 2)

150 = 94% (1-2, 1)

3 x 125, 5 x 130, 3 x 140, 1 x 150

changing, because I'm tired, to

3 x 125, 5 x 130, 4 x 140

changing again to

3 x 125, 3 x 130, 5 x 140

125 x 3, narrow sumo, double over

130 x 3, narrow sumo, double over

140 x 2, narrow sumo, l/u

140 x 4, narrow sumo, l/u - was originally 130 x 2 and 140 x 2 but 140 x 4 is quite doable

Variety

Walk

several bar hangs, emphasis on both opening the shoulder angle and relaxing the shoulders as much as possible, goals that somewhat conflict but I'm trying.

Later, some shoulder dislocates with a stick.

Later, a very nice Q&D style short session:

00 - SN 5L, 18 kg

01 - SN 5R

02 - SN 5L

03 - SN 5R

repeat starting at 05:00

repeat schedule at 10:00 but with 24 kg swings

July 1, 2020: DL (P2, W4, D2)

Rings: StC + partial FL x 1

MP: bar, stretch at top

Shoulder "dislocate" stretch with a stick

Rings: StC + partial FL x 1

MP: bar, stretch at top

NB: for rings, not doing anything fancy like stretching hamstrings or trying to L-sit on the way up, just curl up, get a decently low StC, then come back and hold a closer-to-parallel FL.

125 = 78% (3-6, 5)

130 = 81% (3-5, 4)

140 = 88%( 2-4, 3)

150 = 94% (1-2, 2)

Still feeling a bit overtrain on the DL, so everything in low reps today

NL = 18

5 x 125,  8 x 130, 4 x 140, 1 x 150 as

2 x 125, conventional, r/u

3 x 125, conventional, l/u

3 x 130, conventional, r/u

2 x 140, conventional, l/u

1 x 150, conventional, l/u - better than on Monday

2 x 140, conventional, l/u

5 x 130, conventional, l/u

Recovering from my overtraining and undersleeping - had naps each of the last two days, feeling much better.

June 29, 2020: DL (P2, W4, D1)

125 = 78% (3-6, 5)

130 = 81% (3-5, 4)

140 = 88%( 2-4, 3)

150 = 94% (1-2, 2)

NL = 22 - adjusted to 23

6 x 125, 10 x 130, 5 x 140, 2 x 150

as

6 x 125

4 x 130

3 x 140

1 x 150

3 x 130

2 x 140

1 x 150

3 x 130

NL = 18

5 x 125,  8 x 130, 4 x 140, 1 x 150

NL = 13 - adjusted to 12

3 x 125, 5 x 130, 3 x 140, 1 x 150 - if 2nd set of 2 x 150 on day #1, skip 1 x 150 NL becomes 11

Variety

Today, Saturday

Cossack sequence ending w/ 2 WM each side w/ 4 kg, right side first.

Then WM x 2 again, right side first

2 singles of bottoms-up ring dip on low rings, standing on 4" box: press up, hold, lower

Also low rings: Archer PU L-Sit, up, r out, l out, r out, l out, brief holds at each, and lower

June 26, 2020: DL (P2, W3, D3)

After a PR press on Tuesday, taking a little time off from pressing.

Today, Friday:

Buteyko walk - haven't done one in a while, ended by jogging a couple of blocks.

Day 3 = NL = 21

Been doing higher reps w/ 125 kg, so let's change that up for today

125 x 15, 4 x 130, 2 x 140 as

125 x 3, narrow sumo, double overhand

130 x 4, narrow sumo, r/u

125 x 3, narrow sumo, l/u

140 x 2, narrow sumo, l/u

* Planned 125 x 3, 3, 3 but running out of time, so did:

125 x 5, conventional, l/u
125 x 4, conventional, r/u

June 24, 2020: DL (P2, W3, D2)

warmup -

played on low rings w/ transition section of muscleup - not close, but interesting, and got in some supports and dips on the rings along the way.

WM: 4 kg, rf, 1 - working on keeping shoulder back, t-spine extended, making some progress.  Been doing these at the end of the Cossack sequence as well on other days

More on low rings - PU in L-Sit plus archer to right, left, right, left, then lower.


Day 2 of P2, W3) NL = 27

125 x 19, 5 x 130, 3 x 140 as

125 x 7, narrow sumo, l/u

130 x 3, conventional, r/u

140 x 3, conventional, l/u

125 x 6, conventional, r/u

130 x 2, conventional, double over - grip not great, but sufficient

125 x 6, narrow sumo, l/u

MP (P1, W2, D2) but PR attempt instead

Day 1 = 45 lb x 4, 55 lb x 9, 65 lb x 7, 75 lb x 2 as

in the mood for a max test, so:

45 x 4,

55 x 3

65 x 2,

75 x 1,

85 x 1,

95 x 1, 1 - new PR.  Video of both, 1st attempt had too much lean-back, 2nd looked tough but I think it would count.

Decided to stop there, and will try to figure out a way to sync deadlift and press cycles going forward.

June 22, 2020: MP (P1, W4, D1), DL (P2, W3, D1)

MP: Was planned Day #4, now day #1

45 lb x 8, 55 lb x 19, 65 lb x 15, 75 lb x 4 as

55 x 9

45 x 8

65 x 5

75 x 4

65 x 5

55 x 10 - hit myself, underside of chin, on the way up on rep #3

65 x 5

DL:

Day 1 = NL = 34

125 x 24, 130 x 6, 140 x 4 as

125 x 5, narrow sumo, r/u

130 x 2, narrow sumo, l/u

135 x 1, narrow sumo, l/u - misloaded, needed a 5 left which I forget
140 x 2, narrow sumo, l/u

125 x 4, narrow sumo, r/u
originally these 2 (well, 3) sets were reversed, but want to go straight up and try 140 in narrow sumo before backing down

switching all the rest, too

130 x 2, narrow sumo, l/u

125 x 5, narrow sumo, r/u (take away 1 from planned 6 due to extra, misloaded rep above)

130 x 2, narrow sumo, r/u

125 x 5, narrow sumo, l/u

140 x 2, narrow sumo, l/u

125 x 4, narrow sumo, r/u

Note - don't like DL slippers as much for narrow sumo, doesn't seem to let me feel working the glutes as much as socks on the floor does - maybe time for a real DL shoe?

3 Variety/Off/Easy Days

Finished the week's lifting on Thursday.

No lifting Friday but some walking and some stretching.

Saturday, PlanStrong online, managed to walk about 2 mi at lunch break and again end of day.
Also pressed 24 kg bell x 1R, 1L

Sunday, PlanStrong online, day 2.
During a break, did some one-arm and two-arm bar hangs - need to do this more often.
After the day was over, took an 18 kg bell and, lf, did 5 single C&P each side w/o putting the bell down.  Right shoulder is sore from bar hangs, still sore after pressing, but during pressing felt 100% OK, and soreness doesn't feel like the bone-on-bone I sometimes feel, just newly-stretched things.

Monday will start a new lifting week - last week's pressing and DL's both went very well.

June 18, 2020: MP (P1, W3, D3+4), DL (P2, W2, D2)

walk

warmup PU on rings, slow; pu on rings, try turning hands out in prep for muscle-up, interesting ...

MP, day 3 of 4 plus day 4 of 4, combined

Total needs to be 65 x 33 and 55 x 27

55 x 8
65 x 7

55 x 6
65 x 7

65 x 5
55 x 8

65 x 5

55 x 7

65 x 5
65 x 4

Total of 55 x 29 (2 reps over) and 65 x 33 = 62 reps in a single day, spread out over about 2 hours.  Expecting to be sore later and really sore tomorrow.

NB: yesterday, feeling sore up and down right side of back, probably a result of finding previously unused things in my OHP.

Today, really sore up and down right side of back, so not going to mess w/ narrow sumo today.  Also no DL slippers, just socks today.

DL, day 2 of 2

3 x 125, conventional r/u

4 x 130, conventional r/u
3 x 140, conventional l/u

3 x 130, conventional l/u

2 x 140, conventional l/u

MP (P1, W3, D2)

walk

MP

55 lb x 10, 65 lb x 12 as

65 x 3

55 x 5

65 x 4

55 x 5

65 x 5

2nd day in a row, haven't done that lately, was very tight in the upper back most of the day but managed to loosen things up, and actually felt better afterwards.

June 15, 2020: MP (P1, W3, D1), DL (P2, W2, D1)

MP (biggest volume day this week)

65 x 4

55 x 6

65 x 5

55 x 4

65 x 4

55 x 5

65 x 5

DL:

8 x 120 (960), 18 x 130 (2340), 10 x 140 (1400), 2 x 145 (290) = NL = 38, 4990 kg, avg 131.32 (82%)

40/60 split.  Not sure whether I want to do the 40% NL today or the 60.

* 60% NL 23 =  5 x 120, 11 x 130, 6 x 140, 1 x 145

* 40% NL= NL = 15  = 3 x 120, 7 x 130, 4 x 140, 1 x 145

Revised:

60% = NL 23 = 5 x 120, 11 x 130, 5 x 140, 1 x 145, 1 x 150

40% = NL 15  = 3 x 120, 7 x 130, 5 x 140

If I go with 125 instead of 120, I add 40 kg = 5030 kg / 38 = avg 132.37, HARI = 82.7%

If I change 145 to 150 kg, that's +10, 132.63 avg = 82.8% HARI

3 x 125, narrow sumo, double over

3 x 130, narrow sumo, r/u

3 x 140, conventional, l/u

1 x 145, conventional, l/u - way easier than expected

1 x 150, conventional, l/u - solid, little slow but it felt more because 2nd heavy lift than it being 150 kg

2 x 125, narrow sumo, double over

4 x 130, conventional, double over - grip not great

2 x 140, conventional, r/u

4 x 130, conventional, l/u

Did 1 extra rep heavy rep, so taking 1 rep away from 140 kg, see Revised above

June 12, 2020: MP (P1, W2, D3), DL (P2, W1, D3)

Day 3 = 45 lb x 6, 55 lb x 17, 65 lb x 10, 75 lb x 2 as

45 x 6

55 x 9

65 x 5

75 x 2

65 x 5

55 x 8

DL:

* 4 x 120, 3 x 120, 1 x 140, 4 x 120, 2 x 130, 3 x 120 = 17

Thinking, though, I might try 6's, since that's acceptable, and I got 8 the other day, therefore:

- we had revised, but we'll stick with it, back to 3 sets of 120 kg.

4 x 120, narrow sumo, r/u

1 x 140, conventional, l/u

6 x 120, conventional, l/u

2 x 130, narrow sumo, l/u

4 x 120, narrow sumo, r/u

Variety

walk about 4 mi.

Played with windmills, still not great on right side, did only bw and 4 kg, trying to sort out what's at issue on my right side, made some progress but not much.

SN: 16 kg

5's on the :60 for 6 sets, 10's for the final 2 sets, total 50 reps. lf, switch hands every set.

Variety

Tuesday, today, Variety

StrongFirst 24 kg kettlebell arrived, so press it once on each side, just because. :)

SW: 24 kg x 10L, 10R, 10L, 10R on the 1:30 (w/ new bell, of course)

SN: 16 kg x 5L, 5R, 5L, 5R on the :45 - looking for good form on right side, didn't get it first time but was good last set

June 10, 2020: Wed MP (P1, W2, D2) DL (P2, W1, D2)

Buteyko walk, first one in a long time - all numbers right where they were, which means my mindfulness of my breathing, combined with the walking VLBs I do pretty regularly, are keeping me where I need to be.

MP:

Day 2 = 45 lb x 5, 55 lb x 14, 65 lb x 9, 75 lb x 2  as

45 x 5
55 x 5
65 x 3
75 x 2

55 x 5
65 x 3

55 x 4
65 x 3

Easy - getting stronger; 55 lb feels 10 lbs lighter


DL:

5 x 120, narrow sumo, r/u - getting easier

2 x 140, conventional, l/u - solid

3 x 120, conventional, double over

4 x 130, conventional, l/u

* 3 x 120, narrow sumo, r/u

* 5 x 120, narrow sumo, l/u

Above was planned, decided to try 120 x up_to_8, conventional, l/u (favored stance, favored grip)

Got

8 x 120 - solid, could have done more.

June 8, 2020: MP (P1, W2, D1), DL (P2, W1, D1)

MP

Week 2: 25/33/42

Day 1 = 45 lb x 4, 55 lb x 10, 65 lb x 7, 75 lb x 2

Day 2 = 45 lb x 5, 55 lb x 14, 65 lb x 9, 75 lb x 2

Day 3 = 45 lb x 6, 55 lb x 17, 65 lb x 10, 75 lb x 2

Will switch days 2 and 3 again but keep day 1

Day 1 = 45 lb x 4, 55 lb x 10, 65 lb x 7, 75 lb x 2

as a pyramid today

45 x 4

55 x 5

65 x 4

75 x 2

65 x 3

55 x 5

DL: switching weeks 1<-><->2 and 3<-><->4 from last prep period, adding 20% to volume, changing some 145's to 150's.  This is P1's W2, D3, +20% NL

5 x 120, conventional r/u

3 x 130, same

5 x 120, conventional l/u

3 x 140, same

5 x 120, double over

2 x 130, conventional r/u

5 x 120, conventional l/u

Variety - a few swings

Variety (Sunday)

Stretch on the porch including a few bw windmills

SW: 24 kg x 10L, 10R, 10L, 10R on the 1:30

planning to walk later

Variety

Today, Saturday

Variety

MP: bar x 4 very slow

Rings (low): L-sit PU, archer to right, left, lower

SQ: 

Pistol - on porch, holding onto railing w/ same side arm: 1L, 1R, 1L, 1R

FSQ: bar x 3, 95 lb x 3

BP: 135 x 5, 1-sec pause on chest

SW: 24 kg x 10L, 10R

Repeat some things:

MP: bar x 4 very slow

Rings (low): L-sit PU, archer to right, left, lower

SQ: 

Pistol - on porch, holding onto railing w/ same side arm: 1L, 1R, 1L, 1R

and intended to repeat the rest, but life got busy, and this is variety day, and I'm happy with what I did.

June 5, 2020: DL (P1, W4, D3)

Today, Friday

Friday (was Wed), NL = 22
120 x 5, narrow sumo, double over - left knee a little sore, drop narrow sumo for the rest of today
130 x 3, conventional, r/u 
140 x 3, conventional, l/u - I breath/pressurize more intensely for 140 and up, but then they're easy.
120 x 4, conventional, r/u
130 x 3, conventional, l/u
120 x 4, conventional, l/u - tried pressurizing as if for a heavy weight, and bar just flew up.  I think I find such pressurizing for every lift in training overly CNS fatiguing, however.

MP (P1, W2, D2)

Today, Thursday

walk

yard work

MP:

NL = 38: 55 lb x 12, 65 x 21, 75 x 5 as

65 x 3

55 x 6

65 x 5

75 x 3

65 x 3

55 x 6

65 x 5

75 x 2

65 x 5

Continue to work on fine-tuning form.

June 3, 2020: DL (P1, W4, D2)

Today, Wednesday

walk

SW: 24 kg x 10L, rest 1:00, x 10R
SN:

16 kg x 1L, 1R - still don't like how catch feels on right side

Repeat - much better.  Added focus on keeping bell near midline on the way up, and on keeping the bell close, especially on the right side.  The right side problems come in when the bell is slamming backward at lockout - if it's kept closer, it punches up fine.

DL
Switching Days 2 and 3 for this week because work is so much busier on Friday

Wednesday (was Fri), NL = 29
120 x 5, narrow sumo, double over
120 x 2, narrow sumo, l/u - mistake, meant to do 130
130 x 2, narrow sumo, l/u
120 x 6, conventional, r/u - was supposed to be 5, now can eliminate final set of 120 x 3
140 x 2, conventional, l/u - easy
120 x 5, conventional, l/u
130 x 2, narrow sumo, r/u
120 x 5, conventional, r/u

About 4 tons of DL'ing today - good!

120 x 3 skipped because I did 2 extra by accident, then 1 extra op purpose earlier

Plan for Friday:
Friday (was Wed), NL = 22
120 x 5
130 x 3
140 x 3
120 x 4
130 x 3
120 x 4

Variety

Today, Tuesday, variety

walk

Egyptian stretch

MP: bar x 2, very slow and controlled

PU: rings x 1 - thought about archer but not liking the short length of ring attachments

BP: 135 x 3, in socks on 2" boxes under feet - pulling bar apart helps with setting right shoulder

MP: bar x 1, slightly wider grip, much easier

PU: rings, archer x 1 right, 1 left - used lower rings, L-sit the pullups

BP: 135 x 5, as above, long collarbone, driving up w/ elbows/lats throughout ascent

June 1, 2020: MP (1,1,1), DL (1,4,1)

Press 

Week 1: 40/60

Day 1 = 55 lb x 8, 65 lb x 14, 75 x 4

65 x 5

75 x 2

65 x 5

75 x 2

65 x 4

55 x 8

Done as planned.

(Day 2 = 55 lb x 12, 65 lb x 21, 75 x 5)

DL

Week 4, Day 1

Mon
120 x 5, narrow sumo, r/u
130 x 2, narrow sumo, l/u
120 x 4, conventional, l/u
140 x 2, conventional, l/u
120 x 4, conventional, r/u

May 29, 2020: MP, DL

Today, Friday

Rings: hang, pack/unpack

Dip stretch

MP: 65 lb x 8, 8

1 hour break

Rings: hang, pack/unpack

Dip stretch

MP: 75 lb x 5

Friday - 60% NL: 120 x 7, 130 x14, 140 x 4, 145 x 1 = 3365 kg / 26 lifts = 129.42 avg = 80.89%

see earlier posts for planned sets and reps, redid here just on gut feeling based on where I had a break in my teaching and then about how I wanted to order what was left.

Friday:

120 x 4, narrow sumo, double over - misloaded bar, was 117.5 kg (5 kg on one side, 2.5 kg on the other)

130 x 4, narrow sumo, r/u

140 x 2, conventional, l/u

145 x 1, conventional l/u, was after next set but wanted to get it done before my break

break to teach

rearranging the remaining 5 sets to:

130 x 3, narrow sumo, r/u

140 x 2, conventional, l/u

130 x 4, conventional, r/u

120 x 3, narrow sumo, r/u

130 x 3, narrow sumo, l/u

MP

Today, Thursday

walk

Stretch - cossack, etc., splits

press to front - dumbbell handle (10 lb), 1 arm at a time, lf, to 12, 12, 11, 1, 10, 2, 9, 3 o'clock.  Right side definitely worse, has a narrower groove.  Like these, will continue as warmup, may try both arms together at some point.

MP: 65 lb x 8, 7, 5 - 1 rep up from 8, 7, 4 a couple of days ago, my wife watching, working on posture at start, in middle, and at lockout

Variety - Sprints

Yesterday, Wednesday

QD style sprints, 5 of them over about 1 km (1/2-3/4 of a mile).

My wife timed my 30-step sprints at 8 seconds. Didn't time the rest periods but they were long enough. 5 sprints, however, felt like it might have been 1 too many without a bigger break.

May 26, 2020: MP, DL

Yesterday, Monday: walk, Dip Stretch, MP 65 lb x 6, 6

Today, Tuesday

walk

Dip Stretch

MP: 65 lb x 8, 7, 4

DL:

Tuesday - 40% NL: 120 x 5, 130 x 5, 140 x 6, 145 x 2 = 2380 kg / 18 lifts = 132.22 avg = 82.64%
Friday - 60% NL: 120 x 7, 130 x14, 140 x 4, 145 x 1 = 3365 kg / 26 lifts = 129.42 avg = 80.89%

Tuesday:

warmup - 110 kg x 1, narrow sumo, double over

120 x 5, narrow sumo, r/u

130 x 3, narrow sumo, l/u

140 x 3, conventional r/u

145 x 2, conventional, l/u && favored grip - 2nd rep easier!

Decided to switch the last two sets, had planned a pyramid both up and down

130 x 2 conventional r/u

longish break

140 x 3 conventional l/u


Our plan for Friday:

120 x 4

130 x 4

140 x 2

130 x 4

145 x 1

130 x 3

140 x 2

130 x 3

120 x 3

Variety

Stretch including Cossack sequence and splits

Cut the grass

Dip Stretch

MP: 65 lb x 6, 6 - progress

walk

Walk, 20-rep DL

Today, Sunday

3 mi walk

DL: for an informal contest,

80 kg x 20 reps double overhand, see

https://www.strongfirst.com/community/threads/high-rep-deadlifts.16694/page-2#post-285870

for details and a video link

Variety, Plan for Prep 1, Week 3

Today, Saturday

2-3 mile walk

MP: 65 lb x 5, 5 - first time this go-round for this weight


Working out DL plan for the coming week, Week 3 Prep 1

Week 3: 120 x 12, 130 kg x 19, 140 kg x 10, 145 kg x 3 = 44 lifts

We'll divide 40/60, so 18 lifts on Monday, and 26 lifts on Thursday

Monday: 120 kg x 5, 130 kg x 8, 140 kg x 4, 145 kg x 1 = 18 lifts

Thursday: 120 kg x 7, 130 kg x 11, 140 kg x 6, 145 kg x 2 = 26 lifts


*** Change of plans, changing so ARI is higher for first w/o and lower for second, and will likely do Tuesday and Friday

Unequal ARI:
Tuesday - 40% NL: 120 x 5, 130 x 5, 140 x 6, 145 x 2 = 2380 kg / 18 lifts = 132.22 avg = 82.64%
Friday - 60% NL: 120 x 7, 130 x14, 140 x 4, 145 x 1 = 3365 kg / 26 lifts = 129.42 avg = 80.89%

Tuesday:

120 x 5

130 x 3

140 x 3

145 x 2

140 x 3

130 x 2


Friday:

120 x 4

130 x 4

140 x 2

130 x 4

145 x 1

130 x 3

140 x 2

130 x 3

120 x 3

May 22, 2020: MP, DL

Today, Friday

walk

MP: 55 lb x 12 - we'll try 65 lb next time

DL:

Plan is

2 x 140, 4 x 130, 18 x 120 as

5 x 120, 2 x 130, 5 x 120, 2 x 140, 5 x 120, 2 x 130, 3 x 120

Actual:

5 x 120 narrow sumo, r/u

2 x 130 narrow sumo, l/u

5 x 120 conventional, double overhand - grip a little loose by last rep

2 x 140 conventional, l/u - not difficult. Amazing how much better l/u feels

5 x 120 conventional, r/u

2 x 130 narrow sumo, r/u

3 x 120 narrow sumo, l/u

Variety, a little OHP and PU

Easy/Off/Variety today

short walk

OHP: 55 lb x 6, x 4 - improving in terms of form. Added a focus on t-spine extension for second set, felt much more natural and secure at the lockout

PU: https://youtu.be/ePrDSa0oPOc

1 slow rep

May 20, 2020: MP/PU, DL

Today, Tuesday

MP: 55 lb x 8, superset PU on bar x 1, controlled ascent, hold at top, slow descent

Repeat

break (to teach a lesson)

Repeat again

First 2 sets of PU feeling solid, 3rd set less so, so we'll stay on 3 sets of 8 for at least one more session.

break - walk, stretch, etc.

A few Q&D style sprints on my way home from an errand

DL:
Prep 1, Week 2:
Wed = 2 x 140, 3 x 130, 13 x 120
4 x 120, 2 x 140, 5 x 120, 3 x 130, 4 x 120 as

4 x 120 narrow sumo, r/u

2 x 140 conventional, l/u

5 x 120 narrow sumo l/u

3 x 130 conventional r/u

4 x 120 narrow sumo l/u

May 18, 2020: MP/PU (Variety/warmup), DL, SW

Today, Monday, after standing on my feet from 4 to 9 pm yesterday

walk into town twice

bodyweight "plie" squats, about 20 sec each way, x 1, 1

MP: 55 lb x 8 reps x 3 sets

PU: rings x 1, 1 - experiment with turning out instead of in at the top, didn't feel particularly good

PU on bar: 1 w/ hold for ~10 sec at top

Prep 1, Week 2:
56 lifts as 42 x 120 (5040), 9 x 130 (1170), 5 x 140 (700)
6910 kg / 56 = 123.39, / 160 = 77.12% HARI
Divde NL into 25/33/42
NL: Mon = 14, Wed = 18, Fri = 24

Mon = 1 x 140, 2 x 130, 11 x 120
3 x 120, 1 x 140, 5 x 120, 2 x 130, 3 x 120

Done as:

120 x 3, narrow sumo, l/u

140 x 1, conventional, l/u

120 x 5, narrow sumo, r/u

130 x 2, conventional, l/u

120 x 3, conventional, r/u

Rest of this week:
Wed = 2 x 140, 3 x 130, 13 x 120
4 x 120, 2 x 140, 5 x 120, 3 x 130, 4 x 120

Fri = 2 x 140, 4 x 130, 18 x 120
5 x 120, 2 x 130, 5 x 120, 2 x 140, 5 x 120, 2 x 130, 3 x 120

Finish with SW, 24 kg x 10L, 10R

Variety - OHP, slow PU, SW

Yesterday, just a short walk

Today, variety

Dip stretch

OHP: 55 lb x 8, 6, 5 - got some feedback, helped, need to keep right shoulder in what I know to be best alignment at all times, even if not doing so doesn't cause problems.

PU:

bw on rings x 25 seconds for 1 rep as 10-sec up, 5-sec hold, 10-sec down

bw on bar x 30 seconds

SW: 24 kg x 10L, 10R - rest a bit between, maybe 1:00

May 15, 2020: Variety, MP, DL

Today, Friday

Warmup/therapy/ROM

PU: on rings, super slow with pauses at very places in both directions, perhaps 10-15 seconds

FSQ: bar x 8

OHP: bar x 8 - slow in both directions, right shoulder didn't feel good for the first few but found a groover for the last few

Rings - played with moving from bottom position of dip to top of pullup, experiment for what a muscleup negative would feel like. Feet on a box the whole time, and low rings

Dip Stretch

MP:

20 kg x 3L/R - left felt weak, right felt good - odd, backwards of what I expected

DL:

warmup: 110 x 3 narrow sumo double over, 120 x 2 same

Prep 1, Week 1, Day 3:

Need 9 x 130, 5 x 140, 1 x 145, doing as as

Misloaded bar with a 15 on left and a 10 on right, so 135 kg x 1 r/u
Fixed that, then

130 x 3 r/u (81.25%)

140 x 3 l/u (87.5%)

145 x 1 l/u (91.625%)

140 x 2 l/u

130 x 4 l/u

130 x 2 r/u

For next week:

Week 2: 56 lifts as 42 x 120 (5040), 9 x 130 (1170), 5 x 140 (700)
6910 kg / 56 = 123.39, / 160 = 77.12% HARI
Divde NL into 25/33/42
NL: Mon = 14, Wed = 18, Fri = 24

Mon = 1 x 140, 2 x 130, 11 x 120
3 x 120, 1 x 140, 5 x 120, 2 x 130, 3 x 120

Wed = 2 x 140, 3 x 130, 13 x 120
4 x 120, 2 x 140, 5 x 120, 3 x 130, 4 x 120

Fri = 2 x 140, 4 x 130, 18 x 120
5 x 120, 2 x 130, 5 x 120, 2 x 140, 5 x 120, 2 x 130, 3 x 120

Variety

Today, Friday

GU: bw x a few, before that just rolling around to come up to the elbow on both sides x a few

MP: 20 kg x 4L/R

Rings - hang, then 1 slow PU w/ pause at top

FSQ: bar x 5

OHP: bar x 5

PU: bar x 2, dead hang first, slow but quicker than previous on rings, still pause at top

May 13, 2020: Makeup DL's

Today, Wednesday

Correcting a change of plan / correction to Monday's lifts

Mon = 13 - did wrong work initially
Did 120 kg x 7, 110 x 4, 130 x 1, 140 x 1
Need 120 x 7 for the week, so that's done.

Needed 130 x 6 on Monday, so we'll do 5 today
Needed  140 x 3 so we'll do 2 today
Need 145 x 1

Warmup -

110 kg x 1, 1 narrow sumo, double overhand
120 kg x 1 same

the rest conventional
130 x 3 r/u
140 x 2 l/u - excellent result, slight release and reset at bottom
145 x 1 l/u - most in a while
130 x 3 l/u

Thu (or maybe Friday) = 19 lifts nominally but because we did all the 120 on Monday, only 15 left
9 x 130, 5 x 140, 1 x 145, as

130 x 3
140 x 3
145 x 1
130 x 3
140 x 2
130 x 3

Variety

Variety day again

Rings - PU x 1, about 7 seconds each way, false grip (to the extent I'm able)

PU - bar, same timing, tactical grip

GU: bw x 1 each way

More rolling to the elbow, a few to each side, but not GU, just however it felt good ...

SQ: FSQ x bar x 5

OHP: bar x 5

Shoulders feeling nicely used, need more things other than just pressing.

Zercher DL: 115 lb x 1, 1 - refinding my form, getting more comfortable at the bottom both at the start and the end of the lift.

Steinborn SQ: bar x pickup from the front each side, no good, traps hurt. Pickup from the side each side + 5 SQ, good.

May 11, 2020: MP, DL

MP:

S&T Day #9, 5 doubles

24 kg

00:00 x 2L/R

03:45 x 2L/R

07:30 x 2L, 1R = failed 2nd rep right. Looking for different groover, also played cello earlier today which calls for a very relaxed right should.

No more pressing for a few days - cello first was the first time I've done this and it's not a good combo/order

DL:

120 kg x 4 narrow sumo r/u

110 kg x 4 narrow sumo l/u && favored grip

120 kg x 3 conventional r/u

130 kg x 1 conventional l/u

140 kg x 1 conventional l/u

Excellent first day of PS50 cycle

Variety

Today, Sunday

Variety - 1-arm suitcase barbell DL, 135 lb x 1L/R

4 mi walk

MP, DL

Yesterday, not much

Today, Saturday, during a break in teaching schedule:

MP: S&J day #8, 2nd day of doubles

24 kg

00:00 - x 2L/R

03:00 - x 2L/R

06:00 - x 2L/R

10:00 - x 2L/R

Planning a PS DL cycle to start next week, but for today


DL: on 4 days rest, probably take 2 days off again then start a new PS cycle on Monday

110 kg (242 lb)

x 5 narrow sumo r/u

x 5 narrow sumo l/u - favored grip

x 5 conventional r/u

x 5 conventional l/u

Notes: 20 reps, more than the usual-of-late 18 reps, more than most DL sessions I've done, good, and good prep for what's to come.

MP

Nothing Tuesday or Wednesday except walk and stretch

Today, Thursday

walk

MP:

20 kg x 4L/R

Soju and Tuba, day #7, first day of "phase 2", doubles from 3 to 8

24 kg

00:00 x 2L/R in about 1:00

03:30 x 2L/R in about :45

07:00 x 2L/R in about :45

A good first day of doubles

Was tired and decided to put DL off - this is arguably a good back-off week for DL after achieving 6 triples @ 120 kg on Monday.

MP, DL

MP:

Soju and Tuba, day #6, 14 singles of 24 kg on the 2:00

Time has gone down from on the 3:00 by :15 a session. On the 2:00 was pretty simple to get done.


DL:

120 kg (266 lb) x 3 narrow sumo, x 3 conventional, double overhand

120 kg x same, right under (least favored) grip

120 kg x same, left under (favored grip) - as usual, better this way.

Need to pay attention to things on over/under grips - thumbs getting in the way at lockout on the over hand but not when doing double over so stance must be shifting somehow.

Was holding at lockout a little longer, plus the heavier weight, and grip was toasted by the last set.

18 total reps in a workout is a lot of DL for me but, so far, I can accommodating it alright.

MP, DL

Yesterday, Friday

walk

MP: 20 kg x 4L/R, x 4L/R - that's all that felt good, went with what felt good.

Today, Saturday

walk, cut part of the lawn

warmed up with:
PU: 1 each way, 1 hand + index and middle fingers, slow, paused at top, etc.
and did not do any lighter presses to warmup

MP: 24 kg x 12 singles on the 2:15 - same interval as last time, continued focus on different aspects of technique, especially using tightness to find good, strong, pain-free groove on each shoulder, and controlled negative.

DL:

110 kg (244 lb) x 3 narrow sumo, x 3 conventional, double overhand

changed, per my wife watching me, to only pinkies on knurling for narrow sumo

120 kg (266 lb) x 3 narrow sumo, x 3 conventional, right under (least favored) grip

120 kg x same, left under (favored grip) - as usual, better this way.

MP, DL

Took Tuesday and Wednesday off from lifting but walked both days. A little stretching, and on Tuesday, a 4/10 mile jog.

Today, Thursday


PU: 1 single ring pullup, 5 seconds up and 5 seconds down, hands rotated to chinup at top and back out on descent


MP:

20 kg x 5L/5, x 5L/R

On the 2:15

24 kg x 10 singles, soju and tuba, day 4

Notes: last time was on the 2:30, time before that was on the 3:00

break

DL:

110 kg x 3 narrow sumo, 3 conventional

same

same - total 18 reps, all at 110 kg for the first time since hurting back a couple of weeks ago.

Notes: After talking to Pavel, have new instructions for narrow sumo and trying to follow them.

MP, DL

Yesterday, Sunday

MP: 2 sets of 5 each way @ 20 kg


Today, Monday:

MP: 3 sets of 3 each way @ 20 kg, did 3 x FSQ each side after the last set each side (finish press, SQ from rack position)

24 kg x 8 singles on the 2:30 - pretty good. Tried going more straight up on left side but it doesn't feel good.

DL:

205 x 3 narrow sumo, x 3 conventional

225 x same

switch to DL area

110 kg (244 lb) x same

MP, DL

Yesterday, Friday - had gotten woken up at 4 am, so tired.

Busy teaching day plus lots of admin stuff

No walking, no lifting, nice carbolicious dinner

Today, Saturday,

Very busy teaching morning

MP:

20 kg x 5L/R, x 5L/R

24 kg x 6 singles - Soju & Tuba, Day 2

DL: lots of rearranging weight storage today, then:

Empty bar on the ground x a few

Empty bar while standing on 4" boxes x a few

135 lb x 3 while standing on 8" boxes

185 x 3 narrow sumo, x 3 conventional

205 x same

225 x same

Overall, slightly heavier than last time. We'll try 245 (as 110 kg on the other bar) next time

Light MP

Today, Thursday

walk twice, total about 4 miles

late (6 pm) lifting

Rings: StC + angled FL

MP: 20 kg x 5L/R, x 5L/R

MP, DL

Getting back on the horse as far as pressing goes:


MP:
20 kg x 5L/R, 5L/R
24 kg x 4 singles L/R - see https://www.strongfirst.com/upgrade-your-strength-with-the-soju-and-tuba-press-program/

DL: still on bar my wife is using in the gym

155 lb x 3 narrow sumo, x 3 conventional, all double overhand

205 x same, bit of a break between sumo and conventional

225 x same as immediately above. 18 total reps today

That'll be it for today, planning to finish with 245 on the other bar tomorrow

later

2 mile walk

MP light, DL light

Second day of feeling pretty good after back tweak last Wednesday and first DL's yesterday, still going to be light exercise and some volume.

MP:

10 kg x 15L, 15R - weight was whatever I picked up that looked small

14 kg x 10L, 10R

18 kg x 5L, 5R - open palm (spear hand) for everything

All felt good

About an hour's break

DL: in lbs

105 x 1 narrow sumo

155 x 3 narrow sumo, x 3 conventional

175 x same

195 x same - total 18 reps (105 doesn't count)

Light DL

My first post in 5 days - I tweaked my lower back. How? Mostly really pushing windmills hard, because even though I use a light weight, I was working against my own inflexibility and ended up over-rotating my lumbar spine.

Two days ago, on Friday, I tried a few deadlifts with 105 lbs. and they didn't feel good. I also tried taking some naproxen and it didn't help, almost made it feel worse.

Yesterday afternoon, I started naproxen again, and continued it today, and just now, I did the following deadlift sessions.

bar x 2 narrow sumo, x 2 conventional

repeat above with 65, 85, 105 lbs.

x 3 narrow sumo, x 3 conventional with 115, 135, and 155 lbs.

Was able to move quickly, felt great to deadlift, felt great to get some volume in, albeit with barbie-for-me weights. Certainly could have done more but don't have any need to rush this recovery. 4 days after a pretty serious tweak and difficulty doing much of anything, this kind of deadlifting workout is right on schedule.

Short DL

DL: 120 kg, all double overhand today

conventional x 1
narrow sumo x 1
conventional x 1

MP

Yesterday off, just a walk/ruck with a lot of groceries

Today, Tuesday

WM: trouble getting right side to work without pinching disc so some bw and 4 kg before 8 kg.

A bunch of singles, doubles, and triples on both sides @ 8 kg.


SW: 110 lb t-handle x 2h x 5 reps x 5 sets on the minute


MP: no timer

20 kg x 1, 2, 3, 4 = 10

x 6, 5 = 21

x 4, 3, 4, 2 = 34

x 4, 5, 2, 5 = 50

WM, DL

WM:
8 kg, lf, x 1, 1, 2, 3 - focus on pushing weight up at all times

DL: Sumo

Tried regular bar and weight, got a rep or two but felt form was off, so into the other room:

95 lb x 3

165 lb x 5

215 lb x 3 - a good working weight for future tries at this

WM, SW, MP

Friday, just a short walk. Toasted from yesterday, felt like I could have lifted but I choose not to.

Today, Saturday

WM: 8 kg x 3L, x 2R, 1R - better, but wow, does it take perfect setup for my right side to work. Still, can't complain about all good reps today.

SW: 110 lb t-handle x 10, 10 - have to make sure shoulders stay down through all 10 reps.

MP: all lf, light day, goal is 30 reps

22 kg x (2-3) x 4 = 20 total

22 kg x 4

24 kg x 2, 1 = 27 total

22 kg x 3 = 30 total, and none using the 20 kg, mostly 22 kg today. It's fair to say that I'm 10% stronger - 22 kg vs. 20 kg - than I was when I started this cycle a few weeks back, and probably more than that.

MP

Today, Thursday

long-ish walk

More housework/construction - just too toasted after 2nd day of this and too short on time to make it, so this heavy day is a failure.

MP:

00:00 -
22 kg x 1
20 kg x 4
22 kg x 3
20 kg x 4, 5, 2, 4, 3, 3, 3, 3, 4, 3, 4, 3 = 53 total and that's it for today. CNS fatigue big time, can't grip bell tightly any more

Let's plan Sat = Medium and Mon = Light, then 2 days rest, then another go at heavy day for 70 reps on Thursday next