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.