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.