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