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.