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