## Monday, November 30, 2020

### 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

## Sunday, November 29, 2020

### 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

## Wednesday, November 25, 2020

### 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

## Tuesday, November 24, 2020

### 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!

## Monday, November 23, 2020

### 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.

## Saturday, November 21, 2020

### 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.

## Friday, November 20, 2020

### 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

## Wednesday, November 18, 2020

### 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

## Tuesday, November 17, 2020

### 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.

## Monday, November 16, 2020

### 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

## Sunday, November 15, 2020

### 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

## Friday, November 13, 2020

### 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

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

## Thursday, November 12, 2020

## Tuesday, November 10, 2020

### 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

## Monday, November 9, 2020

### 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

## Friday, November 6, 2020

### 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

## Tuesday, November 3, 2020

### 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

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