December 31, 2020: Variety: PU, GU, Hack DL, SW

warmup - cossack sequence PU: RT short hang, short rest PU: RT x 7 GU:8 kg x 2 singles, lf Variety sort of day DL: behind the back (so properly "hack DL") x 135 lb x 5 SW: 44 kg x 2h x 10 Helped my son move.

December 30, 2020: SW, PU, SQ

walk 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 break PU: more today RT x 4 One-arm lockouts, can't do yet so used a scale under my feet. Was able to see readings under 70 lbs on both side, so I'm good for 85 lbs of my weight only, long way to go ... Did 3 or 4 each arm. Uneven rings x 1 lf SQ: 135 x 5 165 (75 lg) x 5, 5, 5, 5, 5 - new set about every 3:30-4:00, finished in 16:00 - left knee a little sore for final set, probably stopped pushing knees out.

December 29, 2020: SW, PU, BP

walk SW: 44 kg x 2h x 10, 10 break PU: RT x 6 Sumo DL: 205 x 4 singles, bar on 2" blocks SQ: 135 x 5 PU: assisted 1-arm x 1, lf, 10-sec hang at end, shoulder packed BP: 135 lb w/ 2-sec pause on chest x 4, 4, 4, 4

December 28, 2020: SW, PU, DL

Stomach has been a little off for the last week or so, still not perfect today but gradually better. My wife has the same symptoms so maybe it's a stomach bug of some sort we're sharing. SW: 44 kg x 2h x 10, 10 with about 8 minutes between sets PU: warmup with RT x 5 PU: uneven rings x 1, lf, 5-sec hold at top, 5-sec packed hold and 3-sec unpacked hold at bottom break walk DL: On my wife's bar on the floor, double over: 135 lb x 5, 185 lb x 4, 225 lb x 3 On 3" platform, competition gear 115 kg x 3 as single: double over, r/u, l/u w/ standup resets 125 kg x 3 r/u w/ standup resets 135 kg x 3 l/u w/ standup resets - slower

December 27, 2020: BP

December 25, 2020: walked about 5 miles in total December 26, 2020: nothing Today, December 27, 2020: PU: RT x hang, RT x 2 SQ: 135 x 5, 155 x 3 BP: 135 x 5, 2-sec pause on chest 165 x 5 (yes!), 4, 4, 3 - total 16 reps @ 165, up from 13 4 days ago, excellent, and 5 sets today total

December 24, 2020: PU, SQ

walk Santa brought me two Rolling Thunder with the loops and carabiners. PU: Did 5 RT pullups easily on the first try. PU: 1-arm assisted on uneven rings, as usual of late lf, 1, 1, 1 - last two, unpack and repack shoulder at bottom hang 2-3 times, a process which felt normal on left but felt foreign on right, as if half-packed was the only thing it could do. Must do this more in the future SQ: Haven't squatted in a couple of weeks, so taking it easy today. Goal will be 165 lb x 5 x 5 85 lb x 5, ATG, a few bounces at the bottom of each and/or a pause. (85 is what was on the bar) 135 lb x 5, ATG, bounced 155 lb x 5, ATG, also bounced but a little slower coming up on last reps 165 lb x 5, not ATG but still more than competition legal. BP: 135 x 10 (might have been 11 ...)

December 23, 2020: SW, GU, BP

after a busy morning SW: 32 kg x 2h x 25 - counted reps out loud, got 25 solid reps today. GU: 8 kg x 1 rf BP: 135 x 2, pinkies 1" in from the rings 135 x 2, pinkies 2-3" in from the rings 165 x 3, 4, 3, 3 - up from 3 x 3 last week, excellent result today, almost 50% increase in volume. NB: this weight is 88.2% of 1RM, the last 5 x 5 was @ 155 or 82.8%.

December 22, 2020:SW

PU: uneven rings x 1, lf SW: 32 kg x 2h x 25 in about :40

December 21, 2020:

Friday, December 18 - after all the snow shoveling, decided a day off was a good thing Saturday, December 19 - lots of practicing, errands, no lifting Sunday, December 20 - food allergy reaction to something I ate last night, slept a lot Today, Monday, December 21 Morning: SW: Usual-of-late 80 swings 00:00 32 kg x 2h x 10 01:00 32 kg x 2h x 10 04:00 24 kg x left x 10 05:00 24 kg x left x 10 08:00 24 kg x right x 10 08:00 24 kg x right x 10 12:00 32 kg x 2h x 10 13:00 32 kg x 2h x 10 First time in 5 days, HR numbers same as 1 week ago (did Mon and Wed last week) Afternoon: cossack sequence

December 17, 2020:

Shovel a _lot_ of snow, nothing else except a few hangs from a bar.

December 16, 2020: SW, DL

Repeated SW session from two days ago SW: 00:00 32 kg x 2h x 10 01:00 32 kg x 2h x 10 04:00 24 kg x left x 10 05:00 24 kg x left x 10 08:00 24 kg x right x 10 09:00 24 kg x right x 10 12:00 32 kg x 2h x 10 13:00 32 kg x 2h x 10 - total 80 (14.Dec.2020 - AVG: 126, HR Max: 147 - resting start was around 70) 16.Dec.2020 - AVG: 114, HR Max: 144 - resting start was lower also, around 60 stretch (cossack sequence inc. bw windmill) walk break PU: 1-arm assisted uneven rings, 2 + 10-sec hang, lf SQ: LBBSQ, 135 x 3 very deep and paused, 135 x 5 past legal but not more than that, and not paused. BP: 165 x 1 - good pause, and that's enough for today DL: on my wife's bar, weights in lb 135 x 1 185 x 1 235 x 2 r/u, x 2 l/u, x 1 l/u on my bar, on 3" platform, weights in kg 115 kg (253 lb) x 2 r/u, x 3 l/u

December 15, 2020: PU, BP

GU: 8 kg x 1R, then to elbow 4 times before finishing movement on 5th rep w/ left side up. walk 3 miles yard work PU: 1-arm assisted on uneven rings x 2L, 2R - tried to separate the rings horizontally a little more to increase the difficulty somewhere, not sure if I accomplished that. BP: 135 x 3 165 x 3, 3, 3 - feels totally weird, strange new ROM on right pec, maybe the getup earlier is the reason. Goal

December 14, 2020: SW

Got a short walk in after it had already gotten dark yesterday, nice. Today: SW: 00:00 32 kg x 2h x 10 01:00 32 kg x 2h x 10 04:00 24 kg x left x 10 05:00 24 kg x left x 10 08:00 24 kg x right x 10 09:00 24 kg x right x 10 12:00 32 kg x 2h x 10 13:00 32 kg x 2h x 10 - total 80, felt easy, wore HRM and am interested in the numbers AVG: 126, HR Max: 147 break PU: 1-arm assisted (uneven rings) x 1 each side, got extra high, nose on strap above ring break SQ: FSQ x 135 x 3, 155 x 3 HBBS x 155 x 3 LBBS: 165 x 3

December 13, 2020: SW, DL

Yesterday, back sore, and overall very tired. Two naps, no exercise Today, Sunday, December 13, play in church. Later: DL: from ground, regular bar (double overhand grip) 135 x 3 - testing to see how back feels, feels fine 1-leg DL: 24 kg contralateral, x 2 alternating singles, lf SW: 00:00 24 kg x 5's on the :30, 4 sets, lf 03:00 32 kg x 5's on the :30, 4 sets, lf PU: 1-arm hang only, short warmup, then :15 each side DL:from ground, regular bar, double over grip 185 x 1 205 x 1 225 x 1 245 x 2 265 x 2 285 x 2 305 x 2 - and enough for today, first day back after doing something odd to my back on Thursday

December 11, 2020: SW, BP (light)

Yesterday, Thursday, December 10, 2020: walk Today, Friday, December 11 SW: 00:00 32 kg x 2h x 5's on the :30 03:00 24 kg x 1h x 5's on the :30, lf, alternating hands each set long break BP: light day 135 x 4, 4, 8

December 9, 2020: SW, PU, SQ

Yard work. SW: 00:00 32 kg x 5 reps x 2h x 4 sets on the :30 03:00 24 kg x 5 reps x left x 4 sets on the :30 06:00 24 kg x 5 reps x right x 4 sets on the :30 - total 60 swings, decided to skip the 1-leg DL break 00:00 PU warmup: hang from rings, dip stretch, 1 bar PU, holding throat to bar below Adam's Apple for a few seconds, slow and controlled negative, focus the entire time on keep right shoulder "long". PU: uneven rings, as usual, w/ 5-sec hang at end 05:00 - left, 07:00 right 12:00 - repeat above 19:00 - repeat above 26:00 - repeat above but 10-sec hang at end - not bad, 4 singles each side SQ: 135 x FSQ x 1 135 x HBBS x 1 135 x LBBS x 1 155 x LBBS x 5, 5, 5 (got a little too loose on last rep, felt in left lower back), 5, 5 on ~5:00 BP: 135 x 8

December 8, 2020: BP

walk Goblet SQ 32 kg for 2 reps BP: 155 x 5 x 5 on 00:00, 4:30, 8:45 (4:15), 13:00 (4:15), 17:15 (4:15) - wouldn't have gotten any more 5's

December 7, 2020

On the road, walked a few miles, ran some stairs, no lifting.

December 6, 2020: PU, SW, DL

walk PU: uneven rings, lf, 1 w/ short pause at top and short hold at bottom SW: 1 series, 32 kg x 5's on the :30, 4 sets. Focus on driving feet into the ground and not on turning hips under - think I was overdoing the hips and that may have been why my lower back was starting to get weird. DL: 3" platform. All singles w/ standup resets, maybe on the :30 115 kg x 3 r/u 125 kg x 3 l/u Interestingly, I can feel that it's my lower back on the side of the under hand that gets the strain on the negative.

December 5, 2020: PU

PU: uneven rings as usual lf, 1 each way w/ 5-sec hold at nose on ring at top, 5-second hold at bottom lf, 2 each way w/ no hold at top but touch nose to top, and 10-sec hold at bottom Having had one big day each for SQ, BP, and DL, and now PU, and since my back got sore after Thursday's DL's, I think this is going to be it for this week for the big 3. Planning to try some light swings tomorrow and Monday. PU: on bar, 12 kg on left foot x 4 - right shoulder didn't feel great afterward 12 kg on right foot x 3 - kept right shoulder "long", right shoulder felt better but tired after 3 reps

December 4, 2020:

Crazy busy day with a very early start, and since back was sore yesterday, nothing except a short walk today and some stretching.

December 3, 2020: PU, DL

yard work PU on uneven rings, lf, 1 each side with a 3-second hold with nose at top of ring, more controlled negative through the weird spot halfway down, and a 6-second hold at the bottom. SQ: 145 x 5 BP: 145 x 7 break DL: standup resets on :30 - 1:00 between every rep 115 kg on 3" platform x 5 125 kg on 3" platform x as: r/u (left lower back not happy w/ bottom of negative) l/u (more control on negative, everything felt good) r/u (OK this time, again more control of negative and tighter throughout) Had planned a 4th rep, but since lower back is feeling tight, will stop here for today. Walk

December 2, 2020: SW, BP

SW: 24 kg x 10's OTM, lf, total 4 sets or 40 reps break SW: 44 kg x 2h x 5's on the :30, 4 sets or 20 reps total break Ring uneven PU, 2L, 2R SQ: 135 x 5 BP: 145 x 5, 5, 5, 5, 5 on the 0, 5:00, 4:30 (9:30), 4:30 (14:00), 4:30 (18:30) short walk

December 1, 2020: SW

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 2L, 2R 05:00 24 kg x left x 5 05:30 24 kg x left x 5 06:00 24 kg x left x 5 06:30 24 kg x left x 5 1-leg DL x 1L, 1R 10:00 24 kg x right x 5 10:30 24 kg x right x 5 11:00 24 kg x right x 5 11:30 24 kg x right x 5 since double the double of 1-leg DL's was pretty "burning" in the glute, decided not to do any more here, but the single afterwards felt fine. Plan for next time will be 2 doubles.