## Thursday, December 30, 2021

### December 30, 2021: SW, BP, DL (light)

PU: ring partial x 1 w/ 180 degree rotation
SW:
00:00 28 kg x left x 15
02:00 28 kg x left x 15
04:30 28 kg x right x 15
06:30 28 kg x right x 15 - total 60 swings, still dialing in standing plank on left side
avg = 125, max = 143
NB: meant to do a few light squats here but was working with my wife deadlifting and just forgot
BP:
135 lb x 2 index fingers, x 2 middle fingers
155 x 5, 5, 5, 5, 5 - last rep was a grind, repeat of 2 weeks ago and after a week off/easy
DL: 130 kg x 3 r/u, 135 kg x 3 l/u

## Wednesday, December 29, 2021

### December 29, 2021: NP, C&P

walk
walk again
NP: 2 x 6 kg x 6, some straight out and some a bit to the outside or inside
C&P:
20 kg x 6L/R - interesting, let left side internally rotate freely on drop and could feel some discomfort at what is my current end-range of pain-free motion. Overall, it's much better, but this was both an interesting test and a reminder to be careful. 2nd set: 20 kg x 7L/R (also C&P) - figured out internal rotation on left side even better, need to have it come from shoulder in order to keep whatever hurts, which is presumably my biceps tendon but I don't really know, from hurting.

## Tuesday, December 28, 2021

### December 28, 2021: SQ

On the road yesterday
Today:
Warmup with some "rotator" pullups on rings, just bottom portion, 180 degree ring rotation
SQ:
135 lb x 5
165 x 5, 5, 5, 4 - iffy last rep, didn't want to chance another, decided to skip last set also, even though I've recently done 5 x 5 at this weight, was experimenting with form today, and this will be enough.
Next week, switching to 5 sets of 4
Also, lots of driving the last couple of days, tired. Discretion will be the better part of valor today.

## Sunday, December 26, 2021

### December 26, 2021: Variety: SW, NP, C&P

SW: untimed rests
28 kg x left x 15
28 kg x right x 15
28 kg x left x 5 trying to keep left shoulder better back and packed
NP: 8 kg x 8L/R - tried a little extra internal rotation and longer hold on last 3 reps each side
C&P: 20 kg x 5L/R

## Saturday, December 25, 2021

### December 25, 2021:Easy/Variety

Yesterday, nothing - very busy
Today, Saturday, very tired, so just a little
Cossack sequence
NP: 8 kg x 5L/R
PU: bw l-sit x 1
Suitcase DL: 105 lb x 1R/L

## Thursday, December 23, 2021

### December 23, 2021: SQ, BP, DL (all easy week)

walk
Still backoff week, but today is BP day
NP: 8 kg x 5L/R
SQ: 145 lb x 3
BP:
135 lb x 2 pinkies, x 2 middle finger
155 x 4 index finger (and the rest)
135 x 6
155 x 4
135 x 6
DL: 125 kg x 3 double over
NP: 8 kg x 6L/R

## Wednesday, December 22, 2021

### December 22, 2021: NP, SW, C&P, 1-leg DL

walk
NP: 8 kg x 6R/L at various angles
SW:
00:00 28 kg x left x 10
01:00 28 kg x left x 10
04:00 28 kg x right x 10
05:00 28 kg x right x 10
08:00 28 kg x left x 10
09:00 28 kg x left x 10 - think I'm keeping bell too close to center, better just a little to the left (right is OK)
12:00 28 kg x right x 10
13:00 28 kg x right x 10 - 80 swings
avg = 123 max = 146
walk again
long break
C&P: 20 kg x 7L/R - no second set, easy week
1-leg DL: 105 lb x 1R/L, x 1R/L - all less than stellar - cannot take a lot of time away from these ...

## Tuesday, December 21, 2021

### December 21, 2021: NP, SW, SQ, BP, DL (all easy)

NP:
8 kg x 5L/R
2 x 6 kg: x 3 straight, x 3 30 d to outside, x 3 30 d up and to outside
SW: Heavy 2h today on extra long rests
00:00 40 kg x 2h x 10
03:00 48 kg x 2h x 10
07:00 56 kg x 2h x 10 (lower, but decent)
11:00 48 kg x 2h x 10 - total 40 swings
avg = 117, max = 138
walk
break
SQ: 145 lb x 6, 6, 6, 6
BP: 135 lb x 2 pinkies, x 1 middle fingers, x 5 index fingers
DL: 125 kg x 2 l/u, x 2 r/u

## Monday, December 20, 2021

### December 20, 2021: SW

early
SW:
00:00 24 kg x left x 10
01:00 28 kg x left x 10
03:00 24 kg x right x 10
04:00 28 kg x right x 10
06:00 40 kg x 2h x 10 = total 50

## Saturday, December 18, 2021

### December 18, 2021: SQ (light), BP (light), DL

While teaching, a few NP, SW, clean
break
SQ: 145 lb x 8
BP: 135 lb x 9 - no leg drive - my mistake - except for final rep
break
DL:
125 kg x 5 r/u, x 5 l/u
135 x 4 r/u, x 3 l/u
NB: thought about 145, even loaded it on the bar, but was tired and decided discretion was the better part of valor today

## Friday, December 17, 2021

## Thursday, December 16, 2021

### December 16, 2021: SW, C&P, NP, 1-leg DL

NP: 8 kg x 3L/R
SW: 24 kg, 10's on the :60 lf, avg = 133, max = 146
C&P: 20 kg x 5L/R
NP: 8 kg x 5L/R
C&P: 20 kg x 5L/R
NP: 10 kg x 8L/R - PR this weight, I think
1-leg DL: 105 lb x 1R/L (needed toe touches, but also no warmups for 1st time), x 1R/L, x 1R/L - best yet, trying to keep lats engaged, getting lat and pec cramps. First time 3 reps each side @ 105 lb.

## Wednesday, December 15, 2021

### December 15, 2021: SQ, BP

walk w/ a few stair sprints
SQ: 135 lb x 5, 150 x 5, 135 x 8
BP:
warmup: 135 lb x 1 pinkies, x 1 ring fingers, x 1 middle fingers, x 3 index fingers
155 lb x 5, 5, 5, 5, 5 - lowered j-hooks by one because form is improving. left hammie cramp at end of last set
No DL because hamstring cramp makes it a bad idea.

### December 14, 2021: PU, 1-leg DL, NP

Off/easy day
Cossack stretch - haven't done these in a while
PU: rings, bw, long hold at top, slow both directions
1-leg DL: 65 lb x 1R/L
NP: 8 kg x 5 L/R to various angles/positions
1-leg DL: 85 lb x 1R/L
NP: 8 kg x 5 L/R
1-leg DL: 95 lb x 1 R/L, 105 x 1R/L, x 1R/L - 2nd rep better, kept elbows locked to concentrate work in hip.

## Monday, December 13, 2021

### December 13, 2021: PU, C&P (92.5%), SQ, BP, DL

PU: bw, rings x 1
C&P: change of pace today
20 kg x 3L/R
24 kg x 2L/R, x 3L/R, x 3L/R - first time (this go-round) for 2 triples @ 24 kg), also first time for 10 reps @ 24 kg in 3 sets.
SQ:
135 lb x 3
165 x 5, 5, 5, 5, 5 - spread out over a long time, maybe 90 minutes
BP: 135 lb x 2 index fingers, x 2 middle fingers, x 2 ring fingers
NB: This is backwards of what I usually do, and found my left shoulder sore afterwards, so ...
NP: 8 kg x 5L/R - left shoulder feels a little better
BP: 135 lb x 5 index fingers, felt fine during, a little sore still afterwards
DL: 125 kg x 1 r/u, x 1 l/u

## Sunday, December 12, 2021

### December 12, 2021: SW, C&P, DL

Early AM
SW: 40 kg x 2h x 11
long break
yard work
break
C&P: 20 kg x 6L/R, 6L/R
1-leg DL: 65 lb x 3R/L, 85 x 3 R/L - light touch-n-go, excellent!

## Saturday, December 11, 2021

### December 11, 2021:SW, C&P/MP, DL

Yesterday, walk
Today
SW: a few while teaching
C&P: 20 kg x 5L/R, MP: 20 kg x 6L/R
DL: 125 kg x 1 double over

## Thursday, December 9, 2021

### December 9, 2021: PU, SW, DL

PU: bw x 1 on rings, l/v-sit
SW: mixing 3- and 4-min cycles
00:00 28 kg x left x 10
01:00 28 kg x left x 10 - go on 3:00 between hands
03:00 28 kg x right x 10
04:00 28 kg x right x 10 - go on 4:00 after both hands are done
07:00 28 kg x left x 10 - back in zone 1 to start
08:00 28 kg x left x 10 - same
10:00 28 kg x right x 10
11:00 28 kg x right x 10 - finished, 80 swings
back in zone 1 at stop at 14:00
avg = 129 max = 147
break/walk
1-leg barbell DL: 65 lb x 2R/L, 75 x R/L, 85 x 1R/L - excellent progress!

## Wednesday, December 8, 2021

### December 8, 2021: NP, C&P, BP, DL

walk
NP: 8 kg to different verticals: 9, 10, 11, 8, 7 o'clock, 4 x 9 o'clock, lf
C&P: 20 kg x 5L/R, x7L/R
BP: 135 x singles @ pinkie, ring, middle, x2 @ index
DL:
125 kg x 5 r/u
140 x 5 r/u - little longer pause at bottom before final rep, left knee slight discomfort
walk again

## Tuesday, December 7, 2021

### 7 December 2021: SQ, BP

Walk 5 mi.
break
FS: bar x 1, 135 x 1
LBBS: 135 lb x 3, 3
BP: 135 lb x 2 middle fingers
145 x 5, 5, 5, 5, 5 - index finger. Felt good, felt 70-75% ish

## Sunday, December 5, 2021

### December 5, 2021:NP, MP, SQ, BP, DL

NP: 8 kg x 5L/R - longer pause
MP: 20 kg x 5L/R, 5L/R
SQ:
FSQ: bar x 3
LBBS:
135 lb x 5
155 x 5, 5, 5, 5, 5
BP: 135 lb x 3 ring fingers, 135 x 3 middle fingers, 145 x 4 index fingers
1-leg DL: 65 lb x 1L/R, x 1R/L

### December 4, 2021: SW

Errands to run and short on time, so
SW: 40 kg x 2h x 19 in about :35 - last rep not great but the rest were good.

## Friday, December 3, 2021

### December 3, 2021: DL

Suitcase DL: 95 lb x 2 alternating singles, rf
1-leg barbell DL: 95 lb, lf, got 1 left, much more difficult on right, lost it part of the way through after a few tries, so then started at the top and lowered slowly. Wow, do I ever need to work on this!
DL:
125 kg x 3 r/u, x 3 l/u
135 kg x 3 r/u, x 3 l/u
145 kg x 2 r/u, x 2 l/u
155 kg x 1 l/u - slow
155 kg x fail l/u - broke it off the ground, tried to stay with initial push longer but didn't work.
total 17 lifts and 1 fail
125 x 6 = 750
135 x 6 = 810
145 x 4 = 580
155 x 1 = 155 = 2295 / 17 = 135 avg, up from Nov. 19

## Thursday, December 2, 2021

### December 2, 2021: SW, C&P

SW:
00:00 28 kg x left x 10
01:00 28 kg x left x 10
03:00 28 kg x right x 10
04:00 28 kg x right x 10
06:00 28 kg x left x 10
07:00 28 kg x left x 10
09:00 28 kg x right x 10
10:00 28 kg x right x 10 - total 80, only the 3:00 but sets of 10 today
max = 148, avg = 133 - spiked up on Polar app to 180 bpm after I was finished, must be some sort of glitch
long break
PU: bw, rings, tried to keep V-sit more than L-sit throughout, moderate success in that
C&P: 20 kg x 5L/R, 5L/R

## Wednesday, December 1, 2021

### December 1, 2021: SQ, BP, NP, DL

yard work
FSQ: 135 lb x 1
LBBS: 135 lb x 2 - super deep, paused, exhaled
BP:
135 lb x 7 ring fingers on rings
135 x 8 middle fingers on rings
135 x 9 index fingers
150 x 4 index fingers
150 x 4 index fingers
break
NP: 8 kg x 6L/R - focus today on keeping shoulder down/packed both before extension and also as I return to the rack position.
DL: 125 kg x singles every :30, starting r/u and alternating grip each rep, total 6 reps

## Tuesday, November 30, 2021

### November 30, 2021: SW

bit of yard work
SW:
00:00 40 kg x 2h x 10
01:00 40 kg x 2h x 10
05:00 40 kg x 2h x 10
06:00 40 kg x 2h x 10 - total 40 swings
max = 148, avg = 123, all solidly explosive, way out of breath after each series, decided on series on the 5:00 instead of the 4, like this better.

## Monday, November 29, 2021

### November 29, 2021: SW, PU, MP, SQ, DL

SW:
00:00 32 kg x left x 5
00:30 32 kg x left x 5
01:00 32 kg x left x 5
01:30 32 kg x left x 5
04:00 32 kg x right x 5
04:30 32 kg x right x 5
05:00 32 kg x right x 5
05:30 32 kg x right x 5
08:00 28 kg x left x 5
08:30 28 kg x left x 5
09:00 28 kg x left x 5
09:30 28 kg x left x 5
12:00 28 kg x right x 5
12:30 28 kg x right x 5
13:00 28 kg x right x 5
13:00 28 kg x right x 5 - total 80 swings
max = 130, avg = 116
NB: using the 10 x 2 system's inter-series rest but the 5 x 4 intra-series rest, feels daisy fresh during and afterward, nice!
long break
PU: bw, l-sit, rings, x 1
C&P: 20 kg x 5L/R
MP: 20 kg x 5L/R - definitely faster than when I started this program cycle
break
SQ: (heavy)
FSQ: bar x 5, 135 lb x 2
LBBSQ: 145 lb x 5 (box), x 5 (box again) x 5 (no box), x 5 (box), x 5 (no box)
BP: (light) 135 x 5 (middle fingers), 135 x 5 (index fingers - this way much easier)
DL: (light), 125 kg x 2 double over

### November 28, 2021: SW

No lifting Thursday, Friday, Saturday - thanksgiving
Today, Sunday:
Early:
SW:
00:00 32 kg x left x 5
00:30 32 kg x right x 5
04:00 32 kg x left x 5
04:30 32 kg x left x 5
05:00 32 kg x right x 5
05:30 32 kg x right x 6

## Wednesday, November 24, 2021

### November 24, 2021: NP, PU, MP (~87%), SQ, BP, DL

Yesterday, not much except yard work
Today, Wednesday
walk
NP: 8 kg x 10L/R
PU: bw, bar, l-sit x 1, ulnar deviation at top - feels good but also doing only 1 felt right. Abs tired from NP, I think
C&P:
24 kg x 1L/R, 2L/R
20 kg x 5L/R
24 kg x 2L/R
SQ: 135 lb x 3, 155 x 3
BP: 135 lb x 6 - index fingers, still getting used to this
DL:
95 lb x 3, 145 x 1, 195 x 2, 245 x 3, all for deep, squatty start, all double over
125 kg x 1, 2, 3

## Monday, November 22, 2021

### November 22, 2021:PU, C&P, SQ, BP

yard work
break
PU: bw, rings x 3, all in a single L-sit
C&P: 20 kg x 5L/R, 5L/R - put down last rep left hand of first set well, was not as good on 2nd set but still better than yesterday.
SQ: 135 lb x 3
BP:
curl 2 x 10 kg from bench. Hollowed out position this time, much easier
BP: 135 x 5, 5, 5, 5, 5 - 1st 3 sets middle or ring finger, but last 2 sets, index finger - feels better, less pec/shoudler stretch and more power from shoulders.

## Sunday, November 21, 2021

### November 21, 2021:PU, NP, SW, MP, SQ

yesterday, Saturday, 20 Nov: yard work, NP @ 10 kg x 5L/R
Today:
PU: bw x 1, rings, brief pause at top
NP: 8 kg x 5L/R
SW: 40 kg x 2h x 15
long break
1-leg DL: 24 kg x contralateral x 2 singles each way
break
MP/C&P: 20 kg x 5L/R, x 5L/R - maybe the first time I've done all reps as C&P. All the drops for the cleans were good except the last one on my left side, when I didn't straighten my elbow and it hurt in my shoulder. Damn ...
SQ: to 11-1/2" box (for depth, not "box squat" or pause)
145 lb x 5, 5
155 x 5
135 x 8

## Friday, November 19, 2021

### November 19, 2021: SQ, BP, DL

yard work
SQ: 135 lb x 5
BP: 135 lb x 7, 8
DL:
125 kg x 3 double over, light/paused tng
125 x 3 r/u
125 x 5 l/u
135 x 2 r/u
135 x 2 l/u
145 x 1 l/u
155 x 1 l/u - 17 lifts, about 130 kg average

### November 18, 2021:PU, MP

Big afternoon/evening coming up
walk
PU: rings, bw x 1, ~5 sec hold at top
MP:
MP x 5L/R
C&P x 5L/R

## Wednesday, November 17, 2021

### November 17, 2021: SW, SQ, BP

Trying to lift a little earlier in the day today, without success however:
SW: 40 kg x 2h x 15 - solid
SQ: 145 lb x 5 to 11-1/2" box
BP:
curl 2 x 10 kg, press x 5, BP 135 lb x 5
repeat
10 min rests
BP 135 lb x 8, 8

## Tuesday, November 16, 2021

### November 16, 2021: NP, PU, MP, SW, SQ

NP: 10 kg x 5L/R
break
PU: bw, rings, L-sit x 2, kept l-sit throughout, false grip as much as I can get around
MP: 20 kg x 5L/R - tired after playing a lot yesterday, C&P x 5L/R
SW:
00:00 32 kg x left x 10
01:00 32 kg x left x 10
04:00 32 kg x right x 10
05:00 32 kg x right x 10 - tired today, that's enough, grip not the most secure ...
max = 146 avg = 130
break
SQ:
145 lb to 12" box x 5
145 lb to 11" box x 5, 5, 4, 2

### November 15, 2021:SW

Some yard work
SW: a bit lighter today
00:00 24 kg x left x 10
01:00 24 kg x left x 10
04:00 24 kg x right x 10
05:00 24 kg x right x 10 - peaked at 129
08:00 36 kg x 2h x 10 - peaked at 142 and peaks stayed there for the remainder
09:00 36 kg x 2h x 10
12:00 24 kg x left x 10
13:00 24 kg x left x 10
16:00 24 kg x right x 10
17:00 24 kg x right x 10
20:00 36 kg x 2h x 10 - 90 swings total
max = 145 avg = 122

## Monday, November 15, 2021

### November 13, 2021: MP, SQ

PU: rings, bw x 1, l-sit
break
MP: 20 kg x 5L/R, C&P x 5L/R
NP: 10 kg x 5L/R
SQ: bar x a few, 135 lb x 5, 6, 5 to 11" box (10" box + 1" shelf board)

## Thursday, November 11, 2021

### November 11, 2021:PU, MP, BP, DL

PU: on bar, bw x 1 L-sit
MP:
12+10 kg stacked, x 3L/R, x 3L/R
20 kg x 6L/R
PU: on bar, bw x 6, touch throat at top but no pause, pause at half-relaxed, straight-elbow at bottom
forgot to play with ulnar deviation, will do that next time
short break
BP: 135 lb x 5, 6, 5 - form improved with each set
DL:
125 kg x 3 double over, paused tng
135 x 3 r/u, same
135 x 4 l/u, same - total 10

## Wednesday, November 10, 2021

### November 10, 2021: PU, MP (~82.5%), BP, DL

walk
break
Hang - rings, rotating hands different ways
PU: As yesterday, bw x 2, l-sit, kept l-sit between reps. Trying to keep right shoulder pack, was kind of jacked up last night
MP:
24 kg C&P x 2L/R
24 kg MP x 2L/R
20 kg x MP x 6L/R
BP:
on bench, curl 2 x 10 kg, press explosively x 20
135 lb x 6
DL:
125 kg x 2 singles, double overhad - felt heavy, have been tired, no need to push it today

## Tuesday, November 9, 2021

### November 9, 2021: PU, MP, SW

PU: rings, l-sit, bw x 2 w/ short hold at top
C&P: 20 kg x 5L/R
PU: rings, l-sit, bw x 2 w/ short hold at top, kept the L-sit through both reps this time
C&P: 20 kg x 5L/R
SW:
00:00 28 kg x left x 10
01:00 28 kg x left x 10
04:00 28 kg x right x 10
05:00 28 kg x right x 10
08:00 28 kg x left x 10
11:00 40 kg x 2h x 13
max = 154 (on 2h swings) avg = 135

## Monday, November 8, 2021

### November 8, 2021: SW, PU, MP, SQ, BP

Yesterday, Sunday - nothing, still catching up on my busy week last week. Nap, extra meal.
Today, Monday, feeling better
walk
break
00:00
PU: bw x 3 on rings as: hang, pack, legs to L-sit, PU, hold ~3-second, lower - repeat
SW:
05:00 36 kg x 2h x 10
06:00 36 kg x 2h x 10
C&P:
15:00 20 kg x 5L/R
20:00 20 kg x 5L/R
26:00 NP: 10 kg x 5L/R
SQ: Allstars
33:00 FSQ: bar x 3
36:00 FSQ 135 lb x 2 - left wrist not terribly happy
40:00 FSQ 135 lb x 1 - but better, more upright posture, left wrist also happier
45:00 LBBS to light touch @ 10" box: 135 lb x 5
55:00 same but really sat back on box, paused, and came back up - felt great
1:00:00
Curl 2 x 10 kg, press x 10, superset BP 135 lb x 5
1:10:00 - repeat above but left curl happened first, right wouldn't budge until I'd finished left.

## Saturday, November 6, 2021

### November 6, 2021: SW, PU, MP

Two days ago, on the road, walked 5 miles, had an evening rehearsal, no lifting
Yesterday, no lifting, evening concert
Today, Saturday
SW: a few sets of 10 1h @ 32 kg and 2h @ 36 kg while teaching
break
PU: bw on rings x 2, slow w/ short pause at top, trying to do as much of a false grip as I can
MP: 20 kg C&P x 5L/R, MP x 5L/R

## Wednesday, November 3, 2021

### November 3, 2021: PU, MP, SW, DL

Yesterday, Tuesday, just some walking, and another evening rehearsal
Today, Wednesday
PU: bw x 1, l-sit, rings
MP:
20 kg, C&P x 5L/R - these are getting easier
20 kg x 6L/R - definitely getting easier and groover is getting better, too
SW:
00:00 36 kg x 2h x 10 - feels great, explosive, to do 2h swing at this weight
01:00 36 kg x 2h x 10
04:00 36 kg x 2h x 10
phone call so stopping there
DL:
125 kg x 5 r/u
125 kg x 5 l/u

## Monday, November 1, 2021

### November 1, 2021: MP, PU, SW

Neider Press: 10 kg x 5L/R
MP: 20 kg x 6L/R - bothered left shoulder when I put the bell down, didn't keep elbow straight on drop.
PU: on bar, 4
MP: This time, C&P, 20 kg x 5L/R - need to keep practicing cleans on left side because I tend to keep my elbow bent lately and it hurts to catch a clean when I do that.
SW:
00:00 28 kg x left x 10
01:00 28 kg x left x 10
04:00 28 kg x right x 10
06:00 28 kg x right x 10 - messed up, should have started on 5, not 6 min
08:00 28 kg x left x 10
09:00 28 kg x left x 10
12:00 28 kg x right x 10
13:00 28 kg x right x 10 - 80 swings max HR - 149

## Sunday, October 31, 2021

### October 31, 2021: PU, SW, FSQ, BP+

yesterday, Saturday, just a couple of short walks
Today, Sunday, early
short walk
PU: 1 slow on rings
SW:
00:00 28 kg x left x 10
01:00 28 kg x left x 10
04:00 28 kg x right x 10
05:00 28 kg x right x 10
08:00 48 kg x 2h x 10 - 50 total
avg = 131, max = 146
long break
FSQ:
bar x 1
95 lb x 2
115 x 3
135 x 3 paused/exhale, x 3 paused. Need to keep right shoulder from rounding down/forward
BP+:
8 kg x 2: curl once (each separately), press 5x
repeat
BP: 135 x 3
10 kg x 2: curl both together, press 10x
BP: 135 x 5
tomorrow - kettlebell MP

## Friday, October 29, 2021

### October 29, 2021: PU, MP (~90%)

Tired and sore from a lot of practicing music this week.
PU:bw x 1 slow w/ hold at top on rings
MP:
00:00 24 kg x 2L/R
03:00 24 kg x 2L/R
06:00 24 kg x 2L/R - tighter abs but possibly not enough "dominanta" on pressing
09:00 24 kg x 2L/R - better dominanta, previous set was a little too hollow position, but also getting tired
12:00 24 kg x 1L/R
15:00 24 kg x 1L/R - 10 total reps, same 6 sets as quasi-85% session on Oct. 19th
HR avg = 108, max = 139

## Thursday, October 28, 2021

### October 28, 2021:MP, SW

playing with a light behind/over the shoulder carry - seems to stretch right shoulder in a way it needs
MP: 20 kg x 5L/R, 5L/R
SW:
00:00 28 kg x left x 10
01:00 28 kg x right x 10
03:30 28 kg x left x 10
04:30 28 kg x right x 10
avg = 133 max = 146

### October 27, 2021: FSQ, BP

Shoulder dislocates w/ stick - not very much ROM at all
FSQ:in Oly Shoes
bar x 10 bounced
95 lbs x 8 - bounced most, paused a few. Elbows in helps w/ pressure on shoulder
115 lb x 5 - just enough weight that I could feel, and fight, the tendency to tilt forward coming out of the hole.
BP: odd workout on the bench. Took a pair of 8 kg bells with me. Haven't benched in 3 months or so.
8 kg: curl each one, 8 presses
135 lb x 1 on bar
8 kg: same
135 lb x 2 on bar
8 kg: 1 curl and 10 presses

## Tuesday, October 26, 2021

### October 26, 2021:PU, MP, SQ

bar hang earlier, left elbow feels a little funky
PU: RT x 2
NP: 8 kg x 3L/R
MP: 20 kg x 5L/R
PU: bar x 3 - dead hang, pack, up, pause, lower to hang, repeat
MP:20 kg x 6L/R
break
SQ: Steinborn, again just playing w/ a 10 lb plate on each side, tried from the side and also the front, no firm conclusions yet but from front, starting on right shoulder is OK. Starting on left shoulder, I cannot get my right hand to the bar.

## Monday, October 25, 2021

### October 25, 2021: SW, MP

yard work
walk w/ stair sprints
NP: 8 kg x 5L, 5R
SW:
00:00 28 kg x left x 10
01:00 28 kg x right x 10
03:30 28 kg x left x 10
04:30 28 kg x left x 10 - two lefts in a row
07:00 28 kg x right x 10
08:00 28 kg x right x 10 - 60 today, have rehearsal tonight and it's already 5 pm
avg = 138, max = 152
getting better at keeping left elbow straight
short break
MP: 20 kg x 5L/R, x 5L/R

## Sunday, October 24, 2021

### October 24, 2021: SW

SW:
48 kg x 2h x 10 - took a few reps to find my hips on the backswing and hit parallel to the front.

## Saturday, October 23, 2021

### October 23, 2021: SW

Busy day
SW:
00:00 24 kg x left x 10
00:30 24 kg x right x 10
01:00 24 kg x left x 10
01:30 24 kg x right x 10 - deadlifted yesterday, legs tired, but a great 2:00 workout
avg = 135, max = 148
later, cut the lawn

## Friday, October 22, 2021

### October 22, 2012: PU, MP, DL

walk w/ stair sprints
PU: 1 slow on rings, hold at top
MP: 20 kg x 5L/R, x 4L/R (because we did 6 for 2nd set yesterday)
DL:
155 lb x 3 double over
205 x 3 double over
255 x 3 double over
125 kg (275 lb) x 1 double over
145 kg (319lb) x 2 r/u, x 2 l/u

## Thursday, October 21, 2021

### October 21, 2021: MP, PU, SQ, SW

MP: 20 kg x 5L/R
PU: bw, rings, start on 2" box to get more of a false grip, 3 reps moderate speed, 5-sec hang at end
MP: 20 kg x 6L/R
PU: as above bu 4 reps
break
Steinborn SQ - first time in a long time, just a 10 lb plate on each side. From R, L, R, L - shoulders really feeling my lack of mobility.
break
SW:
00:00 32 kg x left x 10
01:00 32 kg x right x 10
04:00 32 kg x left x 10
05:00 32 kg x right x 10 - focus on keeping left elbow straight today
max = 142, avg = 122
NB: using red 32, handle is slick.

### October 20, 2021: Variety

A few goblet squats up to 44 kg, tried 64 kg but couldn't clean, tried 48 kg after that but was tired

## Tuesday, October 19, 2021

### October 19, 2021: PU, MP (85% day), SW

1RM = 27 kg
85% = 23 kg
5 x 23 kg = 26 kg
20 kg x 9 = 1RM of 26 kg - as 20 kg x (5, 4) x 2 - one option
24 kg x 4 = 1RM of 26 kg - as 24 kg x 1, 1, 1, 1
PU: 2 slow on rings. 1st a little discomfort in left shoulder, added "long collarbone" cue, next one was best in recent memory, able to move rings in and out a bit and felt good
MP:
00:00 24 kg x 1L/R
02:30 24 kg x 1L/R
05:00 24 kg x 1L/R
07:30 24 kg x 1L/R - starting to feel a little tired
11:00 24 kg x 1L/R
14:30 24 kg x 1L/R - 6 singles
break
SW:
00:00 28 kg x left x 10
01:00 28 kg x right x 10
03:30 28 kg x left x 10
04:30 28 kg x right x 10
07:00 28 kg x left x 10
08:00 28 kg x right x 10
10:30 28 kg x left x 10
11:30 28 kg x right x 10
14:00 28 kg x left x 10
15:00 28 kg x right x 10 - 100 swings
avg = 134, max = 152
NB: Previous time for 100 swing @ 28 kg cut by 2 minutes, HR almost identical avg and max - good!

## Monday, October 18, 2021

### October 18, 2021: MP, PU, SW

MP: 20 kg x 5L/R, x 5L/R
PU: on bar, 3 controlled pace but not super slow
SW:
00:00 28 kg x left x 10
01:00 28 kg x right x 10 - tired from the last few days, long rehearsal tonight, this will suffice.

## Sunday, October 17, 2021

### October 17, 2021: SW, MP, PU

short walk
PU: 1 slow on rings
SW:using red, thicker handled 32 kg
00:00 32 kg x left x 5
00:30 32 kg x right x 5
01:00 32 kg x left x 5
01:30 32 kg x right x 5
04:00 32 kg x left x 5 - by the book, go on 3:00 but clearly not ready then
04:30 32 kg x right x 5
05:00 32 kg x left x 5
05:30 32 kg x right x 5 - 40 swings w/ thicker handle 32 kg
avg = 131, max = 147
long break
MP: 20 kg x 5L/R - :20 hold at top at end of last rep each side
PU: on bar, 1 slow, cadence 7-7-7 up, hold, down
MP: 20 kg x 5L/R

## Friday, October 15, 2021

### October 15, 2021: MP, PU, SW

Yesterday, Thursday, no lifting - shoulders tired and sore. But took a 4.5 mile walk
Today, Friday
walk w/ 4 sprints on the way home from town.
PU: rings, 1 slow
break
MP: 20 kg x 5L/R
break
MP: 20 kg x 5L/R
break
SW:
00:00 28 kg x left x 10
01:00 28 kg x right x 10
03:00 28 kg x left x 10
04:00 28 kg x right x 10
06:30 28 kg x left x 10
07:30 28 kg x right x 10
10:00 28 kg x left x 10
11:00 28 kg x right x 10 - 80 swings, cut out 1:00 of rest then :30 and :30 so finished 2:00 earlier
AVG = 131, max = 151
We can call this Q & D & S & S :)

## Wednesday, October 13, 2021

### October 13, 2021:MP, PU, SW

walk, including a few bw windmill in the park
break
MP: 20 kg x 5L/R
PU: 1 rep on rings on a 7-7-7-7 count of up, hold, down, relaxed hang but false grip the whole time.
MP: 20 kg x 5L/R
PU: 1 rep on straight bar (using ulnar deviation at top), again on a 7-7-7-7 count of up, hold, down, relaxed hang but false grip the whole time.
SW: heavy 2h, had planned on more but cooked after 50 reps
00:00 64 kg x 2h x 10
01:00 64 kg x 2h x 10 - nowhere near parallel
04:00 48 kg x 2h x 10
05:30 48 kg x 2h x 10 - many reps to parallel, some not - it's an effort to get to parallel
08:30 44 kg x 2h x 10 - consistent reps to parallel - total 50 reps, max = 155, avg 142, was 120+ to start just thinking about what was to come.

## Tuesday, October 12, 2021

### October 12, 2021:NP, GU, MP, DL

Neider Press:
8 kg, lf, a bunch at different angles instead of just straight to the front
10 kg, lf, x 3, 5 w/ pause at last rep lockout
12 kg - no go
GU: lots w/ 8 kg to elbow, rf 3, 2, 2, last one to hand -ugh, I'm terrible at these w/ left elbow down
NB: Cooked afterwards - abs tired, especially on right side, which is probably what's supposed to be happening.
break
walk w/ some stair sprints
break
PU: 1 slow on rings
MP: 20 kg x 3L/R, 4L/R, 3L/R - the 3/4/3 scheme is a great alternative to 5/5 when I'm tired.
DL: has been a while ...
205 lb x 5, double over, paused tng
255 lb x 3, double over, paused tng
125 kg (275 lb) x 2, r/u, paused tng
137.5 kg (303 lb) x 2, l/u, paused tng

### October 11, 2021: NP, SW, MP

walk
Neider Press:
6 kg x 3R/L
8 kg x 3R/L
10 kg x 3L/R - ~5-sec hold on last rep
walk
SW: Q&D model:
00:00 28 kg x left x 10
01:00 28 kg x right x 10 HR = 138
04:00 28 kg x left x 10
05:00 28 kg x right x 10 = HR = 145
08:00 28 kg x left x 10
09:00 28 kg x right x 10 HR = 148
12:00 28 kg x left x 10
13:00 28 kg x right x 10 HR = 152
16:00 28 kg x left x 10
17:00 28 kg x right x 10 - 100 swings, AVG=133, max = 152 (weird spike to 179 after I finished and moved phone)
MP: 20 kg x 5L/R, x 5L/R, walk length of gym in overhead hold at end of each arm

## Saturday, October 9, 2021

### October 9, 2021: PU, SW

PU: 1 slow on rings
SW:
00:00 48 kg x 2h x 5
00:45 48 kg x 2h x 5
01:30 44 kg x 2h x 5
02:15 44 kg x 2h x 5
03:00 40 kg x 2h x 5
03:45 40 kg x 2h x 5
04:40 36 kg x 2h x 5
05:15 36 kg x 2h x 5 = 40 swings

### October 8, 2021: MP (85% DDP day), NP

MP: 85% day
24 kg x 2L/R, 1L/R, 1L/R - first 24 kg presses in a long time, went well
break
walk w/ some sprints
Neider Press: 8 kg x 12L/R

## Thursday, October 7, 2021

### October 7, 2021: PU, MP, SW, NP

First day no medicine for covid shot effects, still tired
Walk 2 mi w/ 25 lbs
PU: Rolling Thunder - a few, a few L-sits, some hang time while demonstrating for a friend
break
MP: 20 kg x 3L/R, 4L/R, 3L/R - feeling tired, got the reps in this way instead of 5 reps x 2 sets, good choice!
SW: again tired, so
00:00 28 kg x left x 10
01:00 28 kg x right x 10
02:00 40 kg x 2h x 10
05:00 28 kg x left x 10
06:00 28 kg x right x 10 - total 50 swings today, needed this contrast AVG=140, max=152
break
Neider Press: 8 kg x 8L/R

## Wednesday, October 6, 2021

### October 6, 2021: PU, MP, SW, NP

walk
PU: x 1 5-10-5-5 slightly false grip on rings
MP: 20 kg x 5L/R, 5L/R - adding more focus on abs firing and thus hips more underneath me and less to the front - feels better on lower back and it removed the bit of hyperextension I tend to have.
SW: did after presses so HR higher
00:00 - 28 kg x left x 10
01:00 - 28 kg x right x 10
02:00 - 28 kg x left x 10
03:00 - 28 kg x right x 10
04:00 - 28 kg x left x 8
05:00 - 28 kg x right x 8
06:00 - 28 kg x left x 8
07:00 - 28 kg x right x 8
08:00 - 28 kg x left x 7
09:00 - 28 kg x right x 7 - 86 swings total, AVG=149, max=159
break
Neider Press: 8 kg x 10R/L

## Tuesday, October 5, 2021

### October 5, 2021: MP

Got 3rd COVID shot yesterday, not feeling great today
MP: 20 kg x 5L/R, x 5L/R
Neider Press: 8 kg x 2-3-5 ladder, rf

## Monday, October 4, 2021

### October 4, 2021: SW, GU, MP/PU

yesterday, play in church and also outdoor concert where I brought the PA.
Today, Monday:
walk 2 mi
SW:
00:00 - 28 kg x left x 10
01:00 - 28 kg x right x 10
02:00 - 28 kg x left x 9
03:00 - 28 kg x right x 9
04:00 - 28 kg x left x 8
05:00 - 28 kg x right x 8
06:00 - 28 kg x left x 7
07:00 - 28 kg x right x 7
08:00 - 28 kg x left x 6
09:00 - 28 kg x right x 6 - 80 swings total (I think) - HR in zone 3 most of the time, AVG=137, max=145
break
GU: after a few lousy attempts with 12 kg, went back to 8 kg. It is definitely a thing with a right side oblique muscle not wanting to fire, combined with a sensitive spot on my left elbow. Need to keep up a greater frequency and volume of these with this weight.
MP: 20 kg x 5L/R - experimenting with ulnar deviation today
PU: x 1 on rings, 5-10-5-5 (up, hold, down, hold)
MP: 20 kg x 5L/R
PU: x 5 bw on bar. Slow but not super slow, tried feeling ulnar deviation at top, liked it. Slightly false grip here, too.

## Saturday, October 2, 2021

### October 2, 2021: MP, PU, SW

Yesterday, Friday, mostly off but
walk 2 mi w/ 25 lb.
Neider Press: rf x 8, 7, 6
Today, Saturday
walk 2 mi w/ 35 lb.
break
MP: 20 kg x 5L/R
PU: x 1, false grip,slow as 5, 5, 5 sec up, hold, down
MP: 20 kg x 2 bells x 5 reps, felt good but almost fell over backwards at lockout so bells too far behind
PU: x 2 as above but at bottom, release tension, pause briefly, repack, then 2nd rep
SW:
00:00 28 kg x left x 10
01:00 28 kg x right x 10
02:00 28 kg x left x 10
03:00 28 kg x right x 10 - meant to do 9, not 10 both side
04:00 28 kg x left x 9 - remembered
05:00 28 kg x right x 10 - forgot - total 59 swings
Neider Press
5 rf @ kg

## Friday, October 1, 2021

### October 1, 2021:Variety - Neider Press

walk 2mi w/ 25 lb
Neider Press: rf, 8, 7, 6 - most in a day, I think. Using more of lats, feels better.

## Thursday, September 30, 2021

### September 30, 2021: GU, MP, SW

walk w/ 4 stair sprints
GU: 12 kg to elbow and to hand, still sorting out rolling onto left elbow w/ weight in right
break
MP: 20 kg x 5L/R, 5L/R - getting better speed out of these presses. Still makes right shoulder a little sore afterwards, need to keep super-tight and looking for the best groove on this side. (Left side is fine.)
SW:
00:00 28 kg x left x 10
01:00 28 kg x right x 10
02:00 28 kg x left x 10
03:00 28 kg x right x 10 - total 40 swings (116 for the week so far on Tue/Wed/Thu - aiming for less than last week)
Neider Press: 8 kg, 2-3-5 ladder, rf

## Wednesday, September 29, 2021

### September 29, 2021: Variety: ruck, walk, Neider press, MP (80% as 7 reps), SW

walk 2 mi w/ 25 lb in pack
a few goblet squats, LLBS w/ 135 lb, and deadlifts with 225 lb
break
walk 1.5 miles unweighted
Neider Press: 8 kg, rf, 1-2-3-4-5 ladder w/o putting the weight down
break
MP: Doing DDD w press, and since I don't have 22 kg: 20 kg x 7L/R, 7L/R
PU: 1 slow on rings: 5 up, 10 at top, 7or 8 down
SW:
00:00 32 kg x left x 10
01:00 32 kg x right x 10
02:00 32 kg x left x 7
03:00 32 kg x right x 7 - total 34 swings

## Tuesday, September 28, 2021

### September 28, 2021: SW, MP, PU, Neider Press

Yesterday, Monday, walk about 3 miles, lots of driving
Today, walk about 2 miles including several stair sprints
SW:
OTM: 7 swings x 28 kg for 6 sets, 42 swings, trying to keep maximum heart rate lower and rest periods shorter as a change of pace, seemed good. Tired today, first time something new, so easy, certainly could have done a few more sets and hit 70 total. HR avg = 129 (about the same as other swing sessions), max=139 (lower than other sessions)
MP: 20 kg
00:00 20 kg x left x 5
01:00 20 kg x right x 5
04:30 20 kg x left x 5
05:30 20 kg x right x 5 - better posture, less discomfort, feeling stronger in pressing overall.
PU: 1 slow w/ pause at top. (~5 up, ~5 hold, ~5 lower, ~5 hang). False grip.
break
Neider Press: 8 kg x 10R, 10L. Focused on slower, more controlled movement and brief pause with fully locked elbow on each rep at extension.

## Sunday, September 26, 2021

### September 26, 2021: Variety: MP, DL

Cossack sequence including bw windmill
MP: 20 kg x 5L/R
PU: rings, 1, slow - good except hurt at very top, but not as badly as sometimes ..
MP: 20 kg x 5L/R
CU: bar, 1 slow as 5-sec up, 10-sec hold at top, 5-sec down
DL: Conventional Eleiko, 120 kg (265 lb) x 3 double over, paused tng - first in a while

## Friday, September 24, 2021

### September 24, 2021: Neider Press, Variety, SW, ArmBar, GU

After Wednesday's lifting, the evening found me pretty tired, and the weather was very muggy, and I went to sleep early.
Yesterday, Thursday, no lifting but a 5 mile walk with a couple of stops at stores as destinations. Felt tired afterwards but basically good, had a bigger-than-usual midday snack, and taught most of the afternoon afterwards.
Today, Friday
Neider Press: 8 kg x 15 lf, x 8 rf - still liking how my shoulders feel after these. First time doing 2 sets, I think.
MP: tried seated press w/ 8 kg x 3 each side. Left side, as expected, works better
PU: 1 very slow on rings, only minor discomfort, no pain left side - progress!
CU: on bar, slow, didn't feel good to go 100% of the way up, break, success this time!
SW:
last week, I did 90 swings. This week, I've done 260 already by today, so we'll take it a bit easy on the volume today and tomorrow:
00:00 40 kg x 2h x 5
00:30 40 kg x 2h x 5
01:30 40 kg x 2h x 5
02:00 40 kg x 2h x 5
03:00 40 kg x 2h x 5
03:30 40 kg x 2h x 5 - 30 total, working on loading hips because the better the hip load, the easier it is to perform these well: more explosiveness, better height, less fatigue
ArmBar: experiment, cannot do "by the book" with right arm because lumbar rotates and puts pressure on herniated disc. So, instead of bent leg, straighten it, which my flexibility allows and seems to stabilize lumbar sufficiently. Used 12 kg
GU: play w/ 12 kg and bw only, and just to elbow, still sorting out coming up onto left elbow, still finding right oblique, and that way of the X, from right foot to left elbow, lacking severely, but it gets better with some repetition.

## Wednesday, September 22, 2021

### September 22, 2021: PU, Neider Press, DL, SW, GU

PU: 1 very slow on rings. Less discomfort in left shoulder this time, still a little, paused there to feel it out, making progress for sure. Now doing all my short bar hangs in 4 different positions: overhand, both over/under grips, and underhand.
Neider Press: lf, 1-2-3-4-5 ladder, no break first 4 rungs, short rest between last two.
While teaching:
SW: 32 kg x 2h x a few
DL: end of teaching session, 225 lb x 10, light tng, felt great to do
break
SW:
00:00 28 kg x left x 10
01:00 28 kg x left x 10
03:00 28 kg x left x 10
04:00 28 kg x left x 10
06:00 28 kg x left x 10
07:00 28 kg x left x 10
09:00 28 kg x left x 10
10:00 28 kg x left x 10
11:00 28 kg x left x 10
12:00 28 kg x left x 10 - as yesterday but w/ 28 kg. Experimenting with keeping elbow really locked out, seems to feel better!
break
GU: 8 kg, 2R/L, 2R/L to hand. Figured out that right oblique doesn't fire when weight is on right side, thinking about making that happen fixes most things.
PU: rings, x 1, 1, super slow - didn't false grip solidly 1st rep, hurt left side. Better grip on next rep and it was good.

## Tuesday, September 21, 2021

### September 21, 2021: SW, GU, MP, ZDL

Played around with chinup grip. Hangs feel really tight. Slow, with rotation on rings hurt on my left shoulder. slow on a bar felt OK, though. Need to get back to being able to do chinups!
SW:
00:00 24 kg x left x 10
01:00 24 kg x left x 10
03:00 24 kg x left x 10
04:00 24 kg x left x 10
06:00 24 kg x left x 10
07:00 24 kg x left x 10
09:00 24 kg x left x 10
10:00 24 kg x left x 10
11:00 24 kg x left x 10
12:00 24 kg x left x 10 - haven't gone this light in a while, also haven't done 100 swings in a while. Nice opportunity to sort out some form things: weight distribution and hinge dept
GU:
bw: rf, full, stepover style
8 kg: rf, full, stepover style x 2 alternating singles. Halting progress, but nonetheless, progress
walk and break
MP: 20 kg x 5L/R, 5L/R - using GLAG-P, excellent set of cues! Thank you, Fabio!!
Zercher DL: 155 lb, worked on getting a better starting position, which I did, but then got an ab cramp after the 2nd rep, so only 2 reps today. This is a good weight for a while for me on this movement.

## Monday, September 20, 2021

### September 20, 2021: SW, GU

Saturday, September 18 - Neider Press, 8kg x 10 each way
Sunday, September 19 - Neider Press, 6 kg, 13 each way, later 2 mile ruck w/ 25 lbs
Today, Monday
SW: again, playing w/ time
00:00 40 kg x 2h x 10
01:30 40 kg x 2h x 10
04:00 28 kg x left x 10
05:30 28 kg x left x 10
08:00 28 kg x right x 10
09:30 28 kg x right x 10 - total 60 swings
NB: last time, did 2nd set of each series on the 1:00 and each series on the 5:00. Switching to 2nd set on the 1:30 allows better overall recovery. Want to stay with this 60-swing workout and keep working down the time.
GU: 12 kg, 4 alternating singles, lf. When left side is down, still have trouble not sliding my body up as I do the first step.

## Friday, September 17, 2021

### September 17, 2021: MP, 1A PU, ZDL, HLR

riffing on 2 days ago's session
PU: partial, packing and unpacking on rings
* skip light DL in possible favor of heavy DL at the end
MP: 20 kg x 4L/R, x 4L/R, x 4L/R - still using my new cues
1A 1L PU: x 1 L/R @ 12"
1A PU: x 3 L/R @ 12"
ZDL: 155 lb x 1, 1 - first time this go-round @ 155 lb
HLR: 5 - last rep was tough

## Thursday, September 16, 2021

### September 16, 2021:SW, GU, 1-leg 2-kb DL

SW:
00:00 40 kg x 2h x 10
01:00 40 kg x 2h x 10
05:00 28 kg x left x 10
06:00 28 kg x left x 10
10:00 28 kg x right x 10
11:00 28 kg x right x 10 - total 60 swings, avg HR=127, max=146
GU:
12 kg x 3 alternating singles each side, rf, to hand. Finding same problem as w/ swings, need to focus on pressing down with right foot when that's the bent leg. Perhaps related to nerve damage I still have, don't know, doesn't matter, just need to do it. 12 kg is right weight for me to sort out my getup issues, need to stay with this weight a while.
1-leg, 2-kg DL - never really did these before, looking at them as stepping stone to barbell of same lift.
2 x 8 kg x 1R/L
2 x 12 kg x 1R/L
2 x 16 kg x 1R/L - got better as they went, ought to work up this version a bit before switching to barbell

## Wednesday, September 15, 2021

### September 15, 2021: Variety: light DL, MP, 1A PU, ZDL, HLR

DL: a few @ 225 lb while teaching
MP: 20 kg x 3L/R, 3L/R, 4L/R - experimenting with new position for right shoulder, thinking "long collarbone" and it's helping get rid of the clicking.
Neider Press: 10 kg x 5L/R
PU: one slow (~10 sec for roundtrip) on a bar
1A PU: on 12" box, 2L/R
ZDL: 135 lb x 5 singles
A few failed attempts at 1-leg, 2h DL @ 135 lb - manage to break the bar off the ground but that was it. Need lighter weight for this for sure.
HLR: 4 - again, experimenting with keeping right shoulder happy

### September 14, 2021: SW

A few hours of driving in the morning
SW: - new format today
00:00 40 kg x 2h x 5
00:30 40 kd x 2h x 5
02:00 28 kg x left x 5
02:30 28 kg x left x 5
04:00 28 kg x right x 5
04:30 28 kg x right x 5 - total 30 swings, but experimented with better explosion, slightly straighter arms at the top, keeping the grip balanced between the two hands on 2h swings.

## Monday, September 13, 2021

### September 13, 2021: Variety

Ruck: 2 mi w/ 50 lbs, roundtrip to grocer store, took it off while in store
1A PU @ 12" x 3, 2 lf
MP: 20 kg x 3L/R, x 2R/L - right shoulder definitely sore

## Saturday, September 11, 2021

### September 11, 2021: SW

September 11. Dies irae, dies illa
SW: while teaching
00:00 40 kg x 2h x 10
01:00 40 kg x 2h x 10
04:00 40 kg x 2h x 10
05:00 40 kg x 2h x 10
08:00 40 kg x 2h x 10
09:00 40 kg x 2h x 10
12:00 36 kg x 2h x 10
13:00 36 kg x 2h x 10 = 80 swings

## Friday, September 10, 2021

### September 10, 2021: Variety: SW, GU, HLR

Neider Press: 10 kg x 3L, 3R, rest, 5L, 5R - PR for 5 reps @ this weight
WM: 8 kg, 1L, 2R but neither on R was good.
SW:
00:00 32 kg x left x 10
01:00 32 kg x left x 10
04:00 32 kg x right x 10
05:00 32 kg x right x 10 - 40 reps @ 32 kg one-handed = good
break
GU:
full GU, bw only x 1 each side
10 kg, full GU w my kneeling modification, 1 each side
12 kg, full GU, same, 1 each side, and that's enough getups for today. Overall, better than in the recent past.
break
HLR: 2

## Thursday, September 9, 2021

### September 9, 2021:Variety again: SW, GU, MP

10 kg: Neider press, 2 sets of 5 each way
WM: 8 kg x 1L/R
break
SW:
00:00 32 kg x left x 10
01:00 32 kg x right x 10
GU: 10 kg to hand, not lowering from pressed, 5L, 5R (just elbow, hand, elbow, down, back to elbow, etc.)
MP: 20 kg x 5L/R, rest, x 5 L/R
HLR: 4 - each rep, dead hang then pack shoulders then HLR then lower, then unpack shoulder, repeat

## Wednesday, September 8, 2021

### September 8, 2021: 1A PU, ZDL, HLR

1A PU on 12": 2L, 2R, 3L, 3R
ZDL: 135 lb x 1, 1, 1 - progressively better, need to do these more often
HLR: 3, 2 - noticing some shoulder discomfort on reps after the 1st rep on right side

## Tuesday, September 7, 2021

### September 7, 2021: MP, SW

Ruck 1.5 mi w/ 35 lb
break
MP: 20 kg x 5L/R, x 5L/R
SW:
00:00 36 kg x left x 5
00:30 36 kg x right x 5
01:00 36 kg x left x 5
01:30 36 kg x right x 5
03:00 32 kg x left x 5
03:30 32 kg x right x 5
04:00 32 kg x left x 5
04:30 32 kg x right x 5
06:00 32 kg x left x 6
06:30 32 kg x right x 6
07:00 32 kg x left x 6
07:30 32 kg x right x 6 - total 64 swings

## Monday, September 6, 2021

### September 6, 2021: More Variety: MP, 1A PU, WM, HLR

yesterday, Sunday - walk about 2 miles before church
Today, Monday:
MP: 20 kg x 5L, 5R, rest, x repeat but with ~10-sec hold at end while I looked at the bell overhead
Ruck: 35 lb x 1.95 mi
1A PU: 12" elevation x 2, 2, 3 - first triple. Giving up on 1A 1L PU for now, too hard to do more than a single
WM: 6 kg x 2L, 2R, 1L, 1R
HLR x 3 - getting a little easier

## Saturday, September 4, 2021

### September 4, 2021: 1A PU, ruck, HLR

1A 1L PU x 2L, 2R
1A PU x 2L, 2R, 2L, 2R
walk 2 mi w/ 35 lb pack
PU: 2 slow ones on rings
HLR: 3

## Friday, September 3, 2021

### September 3, 2021: SW, GU, HLR

Sept 1 - 2 mi walk w/ 35 lb pack, some partial GU w/ 8 kg
Sept 2 - short walk w/ 35 lb pack, clear street trash from 0600 for 1 hour
Sept 3, today, Friday
Cossack sequence and some splits while teaching
Neider Press: 8k x 5L, 5R, rest x 5L, 5R
SW:
00:00 32 kg x left x 5
00:30 32 kg x left x 5
01:00 32 kg x left x 5
01:30 32 kg x left x 5
03:00 32 kg x right x 5
03:30 32 kg x right x 5
04:00 32 kg x right x 5
04:30 32 kg x right x 5
(phone call)
08:00 28 kg x left x 5
08:30 28 kg x left x 5
09:00 28 kg x left x 5
09:30 28 kg x left x 5
11:00 28 kg x right x 5
11:30 28 kg x right x 5
12:00 28 kg x right x 5
12:30 28 kg x right x 5
14:00 28 kg x left x 10 - total 90 swings
GU: 10 kg today: 5R to elbow, 5L to elbow, 3R to hand, 3L to hand
HLR x 3

## Tuesday, August 31, 2021

### August 31, 2021: SW

Sunday - just some walking
Monday - still on the road
Today, Tuesday:
SW:
00:00 28 kg x left x 10
01:00 28 kg x left x 10
04:00 28 kg x right x 10
05:00 28 kg x right x 10
Repeat twice more (08:00=left, 12=right, 16=left, 20:00=right) total 120 swings, avg HR 132, max 155

## Saturday, August 28, 2021

### August 28, 2021: 1A PU, DL

yesterday, 2 mi ruck @ bw + 25 lb
1A PU: 2L, 2R, rest 2L, 2R
Today
1A1L PU: 2L, 1R, 1R
DL: 135 kg x 1-2 double over, x 1-2 r/u, x 1-2 l/u
NB: From last session, switched from a single 1-2-3 ladder, which is 6 total reps to 3 x (1-2) to get all different grips done, which is 9 total reps but no triples, and added 2.5 kg to make the weight 135 kg (297 lb)

## Thursday, August 26, 2021

### August 26, 2021: SW

First time doing 60 swings w/ a 48 kg
SW:
00:00 48 kg x 2h x 10
01:00 48 kg x 2h x 10
04:00 48 kg x 2h x 10
05:00 48 kg x 2h x 10
08:00 48 kg x 2h x 10
09:00 48 kg x 2h x 10 - total 60 swings, no doubt I red-lined my heart rate but wasn't wearing HRM

### August 25, 2021:Variety: Ruck, Zercher DL, HLR, Dragon Flag

Yesterday: walk about 1.5 mi w/ 25 lb weight in pack
Today, Wednesday:
AM: ruck 1.9 miles w/ 25 lb pack, mostly road, some trail, a few small hills
PM:
Zercher DL: 135 lb x 1, 1 - not bad, 2nd one was almost able to set bar down quietly
HLR: a few
Dragon Flag - still figuring out my setup but getting closer

## Monday, August 23, 2021

### August 23, 2021: Variety: WM, SW

Yesterday, Sunday, just a 1 mile walk
Today, Monday
1/2 mile walk
Cossack sequence - quick, not pushing it
WM + press-to-front, 6 kg, 3 left, 3 right, rest, repeat
OHS: 8 kg - sitting to 12" box, just to see if I can make some progress on this - not terrible, did 3 reps each side, lf.
SW:
00:00 48 kg x 2h x 10
phone call
10:00 48 kg x 2h x 10
talk to someone in my gym
17:00 28 kg x left x 15
19:00 28 kg x right x 15 - total 50 swings

### August 21, 2021: SW, DL

Yesterday, Friday: ruck 3 mi w/ 25 lb pack
Today, Saturday:
Short (1 mi) ruck w/ 25 lb pack
break
SW:
00:00 28 kg x left x 10
01:00 28 kg x left x 10
04:00 28 kg x right x 10
05:00 28 kg x right x 10
08:00 28 kg x left x 15
09:30 28 kg x right x 15 - total 70 swings
break
DL:
132.5 kg (292 lbs) x 1-2-3 double over - was going to do more but an easy day felt right

## Thursday, August 19, 2021

### August 19, 2021: ruck, 1A PU, SW

as yesterday, walked about 1.7 miles w/ 25 lb plate in backpack
1APU: Very interesting today. Plan was Medium as 3 doubles
x 2 lf - good, left foot coming unweighted
x 2 lf - tried 1A 1L, left arm and right leg worked, right arm and left leg really exposes poor stability in left ankle
x 1, 1 right arm side only, kept right foot on ground, albeit pretty lightly, for stability as this is all I'm ready for on this side
Overall, a good day. 4 reps on left arm + right foot, 6 reps the other way
SW:
00:00 48 kg x 2h x 15 - first time w/ 48 kg, took a little while to find good, load-the-hips, form

## Wednesday, August 18, 2021

### August 18, 2021: SW, PU, Rings

walk 1.5 miles w/ 25 lb plate in pack
SW:
00:00 40 kg x 2h x 10
01:30 40 kg x 2h x 10
04:00 28 kg x left x 10
05:30 28 kg x left x 10
08:00 28 kg x right x 10
09:30 28 kg x right x 10 - total 60 swings, started series on 4:00 today
break
PU: L-sit on bar x 3
Ring: support x 15-sec, L-Sit support x 10-sec

## Tuesday, August 17, 2021

### August 17, 2021: Variety: SW, 1A PU, Dragon Flag

short walk w/ 25 lb plate in backpack
SW:
00:00 28 kg x left x 10
01:30 28 kg x left x 10
05:00 28 kg x right x 10
06:30 28 kg x right x 10 - total 40, varying from 60 yesterday
1A PU: 2 reps x 5 sets, lf, on 12" box. Left ankle, on the inside, kind of sore afterwards
Dragon Flag - move dip attachment and start figuring things out about padding thickness and position

## Monday, August 16, 2021

### August 16, 2021: SW

On the road Thursday PM, Friday, and Saturday. Nice, 2-mile-ish walks both Fri and Sat
Sunday, recover
Today, Monday:
SW - on longer rests
00:00 40 kg x 2h x 5
00:45 40 kg x 2h x 5
01:30 40 kg x 2h x 5
02:15 40 kg x 2h x 5
05:00 28 kg x left x 5
05:45 28 kg x left x 5
06:30 28 kg x left x 5
07:15 28 kg x left x 5
10:00 28 kg x right x 5
10:45 28 kg x right x 5
11:30 28 kg x right x 5
12:15 28 kg x right x 5
15:00 28 kg x left x 10
16:30 28 kg x right x 10 - total 80 swings

## Friday, August 13, 2021

### August 13, 2021: Variety

On the road:
Walk a couple of miles, did a few stretches and HRL from a tree branch.
In hotel gym, HLR x 3, PU x 3, in room, cossack sequence
later at a playground, L-sit pullups x 3

## Thursday, August 12, 2021

### August 12, 2021:

Some kettlebell throws to the back and to the front w/ 24 kg in the backyard with a student, then
SW:
00:00 40 kg x 2h x 5
00:30 40 kg x 2h x 5
01:00 40 kg x 2h x 5
01:30 40 kg x 2h x 5

## Wednesday, August 11, 2021

### August 11, 2021: Variety: 1A PU, SW, DL

Saturday, on the road, walk some, jog a little, cossack sequence, long drive home
Sunday, tired
Monday, still tired - some 1A PU and walk
Tuesday, some lifting w/ students including presses and swings, still tired
Today, Wednesday
walk
1A PU - working on better form, especially keeping left shoulder down throughout, did 5 singles each side with about 1 min between sides, lf, and 3-5 minutes between sets, did one final, 6th rep left
SW:
00:00 24 kg x left x 10
01:00 24 kg x right x 10
04:00 24 kg x left x 15
05:00 24 kg x right x 15 = 50 swings
Rings: set low, support position (top of dip) and hold ~20 seconds, just working on stability
DL: DL: 130 kg x 1-2-3 double over, x 1-2-3 r/u, x 1-2-3 l/u - each ladder completed in ~2:30, ~5:00 rest between ladders

## Friday, August 6, 2021

### August 6, 2021:Variety: MP, SW

walk twice, some sprints and a bit of jogging at various paces in there
MP: 20 kg x 5L/R
SW:
00:00 32 kg x left x 5
00:30 32 kg x right x 5
02:00 32 kg x left x 10
03:00 32 kg x right x 10

## Thursday, August 5, 2021

### August 5, 2021: Variety

Variety day, as always of late.
walk
cossack sequence
WM: 6 kg x 5R, 5L
break

## Wednesday, August 4, 2021

### August 4, 2021: Variety

In the morning:
SW:
00:00 20 kg x left x 20
02:00 20 kg x right x 20
04:00 20 kg x left x 10
05:00 20 kg x right x 10
Late afternoon
Play around w/ OHS with a stick and a 25 lb bar, shoulder dislocates with a rope. OHS wasn't happening barefoot so put on Oly shoes, and then it barely happened. 25 lb bar and Oly shoes is a good place to practice for now.
1-leg contralateral DL @ 20 kg x 3L, 3R
C&P:
20 kg x 1-2-3 ladder, lf
20 kg x 1-2 ladder but these were much better - everything tighter, shoulders better during both ways of press.

## Tuesday, August 3, 2021

### Variety: DL

Been away from logging.
Saturday, July 31, 2021: - walk, lots of driving
Sunday, 1 August - Tired, two naps
Monday, 2 August - Buteyko walk including sprint at end, Cossack sequence, 1A PU on 8" box x 2L, 2R - first time doubles on the same side
Tuesday, 3 Aug, today
Walk
Cossack sequence and several WM w/ 6 and 10 kg
DL: 127.5 kg x 1-2-3 double over, x 1-2-3 r/u, x 1-2-3 l/u

## Friday, July 30, 2021

### July 30, 2021: Variety

walk, jog a little
cossack sequence
1A PU on 8" box x 1L/R
C&P: 20 kg, lf ladder 1-2-3
SW:
00:00 left x 20
02:00 right x 20 - better swings overall

## Thursday, July 29, 2021

### July 29, 2021: Variety, DL

Yesterday, Wednesday: cossack sequence and 1A PU on 8" box x 2 singles, lf, on shorter rests than previous time
Today, Thursday:
walk 3-1/2 miles
1A PU on 8" box x 2 singles, lf, getting better, same side foot is beginning to unweight
WM: 10 kg x 2R/L - not great
break
DL: 125 kg x (1 double over, 2 r/u, 3 l/u) x 3, total 18 reps. ~5-sec holds at lockout on final ladder

## Tuesday, July 27, 2021

### July 27, 2021: Variety

Yesterday: Cossack sequence and 2 alternating singles of 1A PU on 8" box. Also WM @ 10 kg x 3R/L
Today:
walk
yard work - mattock to chop and remove some tree roots in the summer heat/humidity. Like Sunday's bluestone schlepping, odd movements I could do but left me a bit tired and sore afterwards (no surprise since I'm not used to either).
bar hang for 1:00
play around with overhead things. OHS w/ a stick. Take out the 6', 25 lb bar, put on the Oly shoes, and manage an OHS with it. More OHS w/ a stick - better this time.
SW:
00:00 20 kg x left x 20
02:00 20 kg x right x 20
NB: been having trouble w/ left shoulder getting too loose or in a funny place, but these were good. We're up from 16 kg the last time, might try more volume or heavier weight next time.

## Sunday, July 25, 2021

### July 25, 2021: Variety

Sunday
short walk
SW: 16 kg x 20L, 20R
Later, moved several large pieces of bluestone weighing 50 - 100 lbs or so. Awkward shapes, had to carry a short distance but long enough that it made me out of breath after each one. Reminded me of Inman walking.

### July 24, 2021: Variety

Yesterday, Friday - a longish, 4 mile walk in the heat and humidity of what was supposed to be a nicer weather day, stopped for cold drink and a snack along the way.
Today, Saturday:
Buteyko walk - haven't done in a while, felt rusty but was great to do.
break
Cossack sequence, pistol @ 6 kg x 2 alternating singles each side, WM x 3 @ 6 kg, 1A PU - 2 ugly alternating singles each side

## Thursday, July 22, 2021

### July 22, 2021: Variety: WM, SQ/BP/DL and a few swings

Tuesday, July 20 - Cossack sequence including bw WM and then 1 WM @ 6 kg
Wednesday, July 21 - not much
Today, Thursday, July 22
Cossack sequence including bw WM x 3
short break
WM:
6 kg x 3R/L
10 kg x 3R/L
10 kg x 1R
break
Pistol:
8 kg, lf, failed both sides
8 kg, lf, got both sides, albeit a little wobbly at lockout
First barbell lifting since competition 8 days ago:
SQ:
135 lb x 3 - playing around with stance width and depth
135 x 3 - same
135 x 3 - same, video, depth questionalbe
135 x 4 - better depth I think, but no video
BP: 135 lb x 5 - focus on using leg drive
SW: 16 kg x 5L, 5R, 15 H2H all in one set.
DL: 125 kg x 1, 2, 3 - double overhand, focus on pushing with legs, controlled negatives

## Monday, July 19, 2021

### July 19, 2021: Variety

Reporting on the last week or so
Monday, July 12 - fly to left coast, drive to Palm Springs
Tuesday - weigh-in
Wednesday - USPA Nationals
Thursday/Friday - walk a lot in San Diego
Saturday leave San Diego, finall get home after huge delays on Sunday at 2 pm
Sunday:
bar hang for :30 - will keep GTG'ing these as left shoulder is funky.
Today, Monday
bar hang for :40
break
bar hang for :20
break
1-leg DL, 16 kg kettlebell, all doubles
left leg unilateral
right leg unilateral
left leg contralateral
right leg contralateral
break
RT Hang for :30, tried to keep RT oriented as if on a bar

## Saturday, July 10, 2021

### July 10, 2021: Easy lifts pre-meet

Meet in 4 days, fly out in 2 days
walk
SQ: 155 lb x 5
BP: 135 lb x 6
DL: 125 kg x 1 double over, x 1 r/u, x 1 l/u

## Friday, July 9, 2021

### July 9, 2021: Variety: SW

walk
SW:
00:00 32 kg x left x 10 - meh
01:00 32 kg x left x 10
04:00 32 kg x right x 10
05:00 32 kg x right x 10
08:00 32 kg x left x 10 - tighter grip, better weight distribution between feet - better overall
09:00 32 kg x right x 10
12:00 40 kg x 2h x 10 - total 70 swings

## Thursday, July 8, 2021

### July 8, 2021: Variety: WM, SW

walk
Cossack sequence
WM: bw x a few, 6 kg x 1, 2, 1, 10 kg x 2 - best 10 kg yet this go-round
later:
SW:
00:00 32 kg x left x 10
01:00 32 kg x right x 10

### July 7, 2021: DL

Walk
SQ: 175 x 3
BP: 155 x 3
DL:
125 kg x 2
135 x 1
145 x 1
155 x 1 - finally remembering how to breath deep and grip the bar tight for heavy DL

## Tuesday, July 6, 2021

### July 6, 2021: Variety

walk
PU: on RT, 3 slow and controlled in both directions
Dragon Flag - figuring out setup on new power rack, got a couple b/u and one from the top down and back up again

## Monday, July 5, 2021

### July 5, 2021, SQ, BP - meet prep

Yesterday, July 4, lots of driving, a bit of walking
Today, July 5, Monday
SQ: 135 lb x 3, 185 x 3, 205 x 2, 215 x 1 (meet opener is 97.5 kg, which is 215)
BP: 135 lb x 5, 155 x 3, 175 x 1, 1 - had hoped for 175 x 2, my setup is still inconsistent

## Saturday, July 3, 2021

### July 3, 2021: SQ

Yesterday, Friday, July 2 - walk about 5 miles
Today, Saturday, July 3
WM: bw x 2, 6 kg x 2, 10 kg x 2, 6 kg x 2 all rf
Dip: bw x 2, focus on form
SW:
00:00 36 kg x left x 5 - first time 1h swings @ 36 kg
00:30 36 kg x right x 5
01:00 36 kg x left x 5
01:30 36 kg x right x 5
04:00 32 kg x left x 5
04:30 32 kg x right x 5
05:00 32 kg x left x 5
05:30 32 kg x right x 5
SQ:
on June 25 (1 week ago): 155 lb x 3, 175 x 5, 185 x 4, 195 x 3, 205 x 2, 215 x 1 = 18 lifts
Today:
135 lb x 3
155 x 3
175 x 7
195 x 4 - enough for today. 17 lifts today, good because I'm tired

### July 1, 2021: Variety

WM: bw x 1, 10 kg x 1, 1, 1, 2 R/L - getting better. Every other day is good for these, less often is not.
SW:
00:00 32 kg x left x 10
01:00 32 kg x right x 10

## Wednesday, June 30, 2021

### June 30, 2021: SQ (light), BP (light), DL

walk
Meet is 2 weeks from today. Mini-meet, sort of, is our format.
SQ: 185 lb x 3, 205 x 2 = 5 reps
BP: 135 lb x 5, 155 x 3, 165 x 2, 175 (80 kg) x 1 = 11 reps, BP likes a little more volume, even light days
DL:
warmup:225 lb x 3 double over
125 kg x 5 l/u
132.5 x 4 r/u
140 x 3 l/u
145 x 2 l/u
150 x 1 l/u - was tired, hard to get psyched for it, was slower, but still steady.
Next week, in the interest of staying fresh for the meet, might do the same but skip the 150 kg single.

## Tuesday, June 29, 2021

### June 29, 2021:Variety

Cossack sequence, good
Tried WM again, bw OK, 10 kg not, just tired from a long day and from 6 WM each side yesterday
Bunch of kb press w/ 12 kg and 16 kg, just to get a feel for this again.
BP: 135 lb x 5

## Monday, June 28, 2021

### June 28, 2021: SQ (light), BP

Today, Monday, June 28
WM: bw x 2R/L, 10 kg x 1, 1, 2, 2 R/L - got better as they went, pretty poor to start
SW:
00:00 32 kg x right x 10
01:00 32 kg x left x 10 - first swings in a while
SQ: 160 (71%) lb x 8, 180 lb (80%) x 6 - both up 5 lb from last easy day, all felt solid
BP:
135 lb (70%) x 5
145 (75%) x 5
155 (80%) x 5
145 (75%) x 7

## Friday, June 25, 2021

### June 25, 2021: SQ

Cossack sequence including bw WM
cut the lawn
WM: bw x 2R/L, 10 kg x 2R/L, x2R/L, x 1R/L - first day of 5 each side w/ 10 kg, need to do these more often, need to spend more time on 10 kg than I did on 8 kg
SQ:
155 lb x 3
175 x 5
185 x 4
195 x 3
205 x 2
215 x 1 - a good day

### June 24, 2021: Variety

a lot of bottoms-up Dragon Flags
DIP: 2 or 3
BP: 135 x 5, focus on good form
Later, tried some WM but glutes so tight that I gave up.

## Wednesday, June 23, 2021

### June 23, 2021: SQ (light), BP (light), DL

walk
WM: bw x 1R/L, 10 kg x 1R/L
SQ: 155 lb (69%) x 8, 175 (77%) x 6
break
BP: 135 lb (70%) x 8, 150 (77%) x 5
DL:
185 lb x 1, 235 x 2, 285 x 1 - double over
On May 29 we did:
00:00 135 kg x 5 double over
04:00 135 x 5 r/u
08:00 135 x 5 r/u
12:00 135 x 5 l/u
16:00 135 x 5 l/u
Today, 140 kg
00:00 140 kg x 5 double over
06:00 140 kg x 5 r/u
12:30 140 kg x 3 r/u - getting tired
19:00 140 kg x 2 l/u - first DL real workout in 4 weeks, tired, not going to push. Intensity was high at 86%, lower volume is OK, longer rests are OK, meet is in 3 weeks

## Tuesday, June 22, 2021

### June 22, 2021: Variety

walk
Quite a bit while teaching
Cossack sequence
1-leg DL
PU - hang, pack and unpack, hollow
40 kg swings with Jessica
00:00 40 kg x 2h x 5
00:30 40 kg x 2h x 5
01:00 40 kg x 2h x 5
01:30 40 kg x 2h x 5
03:00 40 kg x 2h x 5
03:30 40 kg x 2h x 5
04:00 40 kg x 2h x 5
04:30 40 kg x 2h x 5

### June 21, 2021: Variety

Saturday, June 19: USPA "Doc Strong" meet in Southampton, PA. SQ 102.5 kg, BP 85 kg, DL 152.5 kg
Sunday, June 20: first WM w/ 10 kg. bw x 1R/L, 8 kg x 2R/L, 10 kg x 2 R/L
Today, Monday, June 21
SW:
00:00 32 kg x left x 5
00:30 32 kg x right x 5
01:00 32 kg x left x 5
01:30 32 kg x right x 5
PU: RT hang x ~15 seconds

## Monday, June 14, 2021

### June 14, 2021: SQ

Saturday, June 12 - played classical guitar for 3 hours
Sunday, June 13 - nothing
Today, Monday, June 14 - meet is this coming weekend
WM: bw x a few, 8 kg x 5R, 5L - excellent, and now time to start incorporating 10 kg
DIP: bw x 5
SQ: 155 x 5, 175 x 3, 195 x 3, 205 x 1

## Friday, June 11, 2021

### June 11, 2021:DL

walk
Lifted some yesterday, don't usually do 2 days in a row
Meet in 8 days
SQ: 135 lb x 2
BP: nothing
DL: 185 lb x 3, 235 x 2, 285 (130 kg) x 1
125 kg x 1 double over
135 x 1 double over
145 x 1 right under
155 x 1 left under - not really difficult

## Thursday, June 10, 2021

### June 10, 2021: SQ, BP

Yesterday, walk about 5-1/2 miles
Today:
a few bw deep dips
SQ: 165 lb x 7
BP: 155 lb x 5, 165 x 3, 175 x 2, short rest, x 1
break
1-leg barbell DL: first ever successes, 1L and 1R @ 115 lbs.

### June 8, 2021: SQ, BP

Yesterday, June 7, WM 8 kg x 3R/L, good result
wasn't feeling well in the evening and decided to miss NJWS rehearsal.
Today, Tuesday, June 8: Meet is in 11 days
walk
SQ:
135 lb x 5
160 x 5
185 x 3
205 x 3 (about 92.5 kg) - a good meet opener, maybe even 95 kg
BP:
135 lb x 5
165 x 3
175 x 2

## Sunday, June 6, 2021

## Saturday, June 5, 2021

### June 5, 2021:

Friday, June 4 - nothing, very sore from all the BP and floor press yesterday
Today, Saturday - again, nothing. Was ravenously hungry yesterday and again today, also very tired, so I decided to play it safe and take it easy. Meet is 2 weeks from today so it's time to taper, anyway.

## Thursday, June 3, 2021

### June 3, 2021: BP

SQ: 155 lb x 5
BP:
135 lb x 8
155 x 5
165 x 3, 4, 3 - was short on time today
break
Floor Press:
95 lb x 5
115 x 5
135 x 5

## Wednesday, June 2, 2021

### June 2, 2021: Variety, DL (light)

walk, including several stair sprints
WM: 8 kg, rf, doubles x 3 or 4 - excellent result
SW:
00:00 32 kg x left x 5
00:30 32 kg x left x 5
02:00 32 kg x right x 5
02:30 32 kg x right x 5
Later
DragonFlag - Airex cushion, straight arms, a few singles and doubles
Rings: 1-leg tucked FL, a few seconds on each side
DL: 225 x 10 double over, keep tension at bottom

## Tuesday, June 1, 2021

### June 1, 2021: SQ, BP

Sunday, May 30:
SW:
00:00 32 kg x left x 10
01:00 32 kg x right x 10
Monday, May 31: walk about 3 miles
Today, Tuesday, June 1 - meet is in 18 days, so starting to dial back volume
Some stair sprints while running errands, about 4 long flights, walk 2-3 mile altogether.
Halo: 16 kg x 2 each direction
SW:
00:00 32 kg x left x 10
01:00 32 kg x right x 10
SQ: Meet is in 18 days
155 lb x 3
205 x 3 - did 5 x 5 last week
215 x 3 - this would be an OK opener, it's 97.5 kg. Last meet I went 90, 95, 100.
225 x 2 - this is 102.5 kg (actually 102 even but close enough
easy day so far, finish with:
185 x 5
BP:
135 lb x 8
155 x 5
165 x 5 - I get out of the right groove when it's less than this weight ...
Out of time for now, probably good not to do more today, anyway.
Some double swings and double cleans with 2 x 24 while teaching

## Saturday, May 29, 2021

### May 29, 2021: SQ (light), BP (light), DL

Not much the last couple of days
Today, Saturday:
SQ: 155 lb x 3, 195 x 3, 3
BP: Floor press, 2nd session:
65 lb x 8
85 x 8
105 x 8 - was top weight last time
125 x 8 - good
DL: grip double over, r/u twice, l/u twice
2 weeks ago: 125 kg on the 5:00, grip double, r/u, l/u, r/u, l/u
last week: 130 kg on the 4:00 grip as today (see above)
today: 135 on the 4:00
245 lb x 5 double over to warmup
00:00 135 kg x 5 double over
04:00 135 x 5 r/u
08:00 135 x 5 r/u
12:00 135 x 5 l/u - bar moves faster with this, my favored grip
16:00 135 x 5 l/u - excellent, was harder than last week but kept form and speed _better_ than last week!
Maybe next week: 140 x 5, 145 x 4, 150 x 3, 155 x 2, 160 x 1
Maybe June 12: 155 x 4, 160 x 3, 165 x 2, 170 x 1????

## Wednesday, May 26, 2021

### May 26, 2021: SQ (light), BP

walk
hang from RT
hang from rings, play a little with straight-arm push-down from rings
SQ: 165 lb x 6, 185 lb x 4
BP: 135 lb x 5, 155 x 3
165 x 5, 5 - one of the j-hooks came out of the rack - replacement j-hooks, insufficiently padded and with some flex tape added, altogether not a winning combination! With the current setup I have, getting out from under the bar was pretty uncomfortable as I had to roll it down my body until it got to my hips before the bar was resting on the safeties.
Change of plans, then - learn the floor press (FP):
FP:
135 lb x 0 - can't figure out how to get the weight into position
watch a YouTube or two, then
bar x 10
65 lb x 10
85 x 10
105 x 10
Seems my bridge point is more like my belly button than my hips. Thank you to my wife for giving me feedback about body, bar, hand, etc., positions on my first day doing these.
NB: my shoulders downright hurt, even with an empty bar, the first few reps as my body and brain tried to figure out what to do, but that went away as I sorted things out. Also worthy of note that my grip is much narrower.
No DL today - it's been enough for the day.

## Tuesday, May 25, 2021

### May 25, 2021: Variety

walk
a few lifts while teaching including a 315 lb deadlift.
WM: all R/L
bw x 1
4 kg x 1
6 kg x 2
8 kg x 2 - first 8k this go-round

## Monday, May 24, 2021

### May 24, 2021: SQ, BP (light), DL (light)

walk
WM: bw x 5R, 5L, 1R
SQ:
155 lb x 3
185 x 2
205 x 5, 5, 5, 5, 5 - personal best 5 x 5, 205 lb x 1.2 = 246 lb (guesstimated new 1RM)
Tentative (dates are Mon/Tue, depending on when I have time to lift each week)
May 31/June1: 215 x 4 x 4
June 7/8: 225 x 3 x 3
June 14/15: 235 x 2 x 2
June 19: tentative meet attempts: 102.5 kg (226 lb), 107.5 kg (237 lb), 112.5 (248 lb) kg
BP: 165 lb x 3 - about 10:00 after SQ was finished, felt heavy, but goal was to keep this brief, so it's OK
DL: 265 lb x 5 r/u, x 5 l/u - keeping tension at bottom

## Sunday, May 23, 2021

### May 23, 2021: WM

Sunday, today:
Early Buteyko walk
WM:
bw x 2R/L
4 kg x 1R/L
6 kg x 4R/L - trying to continue not being piggish and progressing slowly

## Saturday, May 22, 2021

### May 22, 2021: SQ (light), BP (light), DL

Today, Saturday:
walk
SQ:
155 lb (~70% 1RM) x 5
175 (~80%) x 7
195 (~89%) x 3
BP:
150 lb x 7, 8
DL:
235 lb x 5 double over
Last time, on the 5:00 and double over, r/u, l/u, r/u, l/u
This time, +5 kg, - 1:00 rest, grip r/u twice then l/u twice (more grip fatiguing)
00:00 130 kg x 5 double over
04:00 130 x 5 r/u
08:00 130 x 5 r/u
12:00 130 x 5 l/u
16:00 130 x 5 l/u - finish 4:00 earlier, grip more fatigued, especially left side

## Friday, May 21, 2021

### May 21, 2021: Variety: walk, wheel, clean, WM

walk
while teaching/demo: standing wheel on 4th step x 2, single and double kettlebell cleans up to 2 x 24 kg
WM:
bw x 3R/L
4 kg x 3R/L
6 kg x 3R/L - finding my form on these again, finally.

## Thursday, May 20, 2021

### May 20, 2021: WM, SQ (light), BP, DL (light)

WM: bw x 3R/L while on a walk
WM:
4 kg x 2R/L,
6 kg x 1R/L, x 1R/L
SQ: 155 lb x 10, 175 lb x 5
BP:
145 lb x 5
165 x 5, 5, 5, 3, 2 - NB: 165 lb is 85% 1RM, about a 6RM according to 1RM calculators
DL: 255 lb x 5 r/u, x 5 l/u - all quick, all keeping most of the tension at the bottom.

## Tuesday, May 18, 2021

### May 18, 2021: WM, SQ, BP (light), DL (light)

Yesterday, Monday, still feeling tight and kinda of wound up from both Saturday's DL's and a big day on Sunday.
Today, Tuesday
Walk
WM:
bw x 3R, 3L while on my walk
later:
bw x 1R/L
4 kg x 1R/L
6 kg x 3 alternating singles rf
SQ:
135 lb x 3
165 x 3
195 x 5, 5, 5, 5,
Maybe May 24/25 = 205 x 4 x 4 (or maybe 1 higher, e.g., 205 x 5 x 5?)
Maybe June 1 = 215 x 3 x 3
Maybe June 8 = 225 x 2 x 2 and try 235 in there
Maybe June 14/15 = 235 for a single, maybe more
Meet June 19: maybe 100, 105, 110 kg
BP: 145 lb x 7, 8
break
DIP: bw x 5
DL: on regular bar: 235 lb x 10 singles, conventional, double over, in about :50

## Sunday, May 16, 2021

### May 16, 2021: Variety

short walk
Rings: 1-leg FL, lf this time, then right
Some mobility work with a stick and a 25 lb, 6' bar
1-leg DL, 16 kg
unilateral, 1L, 1R
contralateral, 1L, 1R
unilateral, 2L, 2R
contralateral, 2L, 2R

## Saturday, May 15, 2021

### May 15, 2021: SQ (light), BP (light), DL

walk
WM:
bw x 2R, 2L
4 kg x 5R, 5L
Rings: 1-leg FL each way for a few seconds
SQ: 145 lb x 5, 165 x 5 - both easy, need to try heavier for next light SQ day, maybe 145 and 175
BP: 135 lb x 5, 155 x 5
DL: conventional, reset - one breath - at bottom
00:00 125 kg x 5 double over - about :40
05:00 125 x 5 r/u - about :40
10:00 125 x 5 l/u - faster, less than :30
15:00 125 x 5 r/u - about :30
20:00 125 x 5 l/u - about :26
First time we've tried 5 x 5 for DL

## Friday, May 14, 2021

### May 14, 2021: Variety

walk
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
03:00 32 kg x 2h x 5
03:30 32 kg x 2h x 5
04:00 32 kg x 2h x 5
04:30 32 kg x 2h x 5
WM:
bw x 2R, 2L
4kg x 4R, 4L - definitely better doing right side first.
DIP: bw x 3
walk

### May 13, 2021: Variety

Variety
walk
Play with dragon flags with straight arms.
MP: 16 kg x 5L, 5R
DIP: bw x 3
1-leg DL, unilateral, 16 kg x a few singles
Zercher Squat (from DL): 195 x 3, 1
Sumo DL: 195 x a few
WHEEL: 4th step, x 3 in a single set

## Wednesday, May 12, 2021

### May 12, 2021: SQ (light), BP (returning), DL (light)

Yesterday, Tuesday, May 11, just some kb lifts while teaching, and walked
Today, Tuesday:
walk
Dip Stretch x 1 + 1 dip
SQ: 135 lb x 5, 155 x 5
BP: 135 lb x 5, 155 x 5, 5, 5 - no more today, was playing around with bench height/position, and am tired.
DL: 125 kg x 3 double over, x 3 r/u, x 4 l/u

## Monday, May 10, 2021

### May 10, 2021: SQ, BP (light)

walk
WM: 4 kg x 3R, 3L
break
WM: 4 kg x 3R, 3L
SQ:
Last time we got up to 195 x 4 x 4 before we started ramp ups to heavier singles in advance of the April 17 meet.
NB: Had a pretty vigorous "off" day yesterday, so not going to push things had today.
195 x 5 x 5 is a good goal now
135 lb x 3
155 x 3
175 x 3
195 x 4, 3, 4, 4, 5 - had a spotter for last set but it was good
BP: did these yesterday, albeit light, so easy today
145 lb x 8 - better than yesterday, groove returning

## Sunday, May 9, 2021

### May 9, 2021: SW, PU, WM, BP, DL

Friday, 7 May, walk quite a bit, 5-6 miles
Saturday, no lifting
Today, Sunday, 9 May, after taking a few days off and getting ready to get back into a routine
SW:
00:00 24 kg x left x 10
01:00 24 kg x right x 10
later
PU: RT x 5, break, 3
WM: 4 kg x 2R, 2L - trying to dial in form
BP: 145 lb x 5, 5
DL:
185 lb x 5 double over - fast
235 x 5 r/u - also fast
125 kg x 5 l/u - not quite as fast but still not too shabby for almost no deadlifting for a month

## Thursday, May 6, 2021

### May 6, 2021: Variety: Zercher SQ

chores (cut grass, etc.)
Zercher SQ: 1 sumo DL to knees, ZSQ reps (from and back to knees), DL return to floor from knees
135 lb x 3
185 x 3
205 x 3
225 x 1

## Wednesday, May 5, 2021

### May 5, 2021: Variety: dip, PU, Wheel

walk
DIP: bw x 2
PU: RT x 6
DIP: bw x 5
break
WHEEL: standing, 4th step: 3 singles, full extension and brief pause

### May 4, 2021: SQ (light), BP (light)

Still somewhat in recover mode - procedure was a week ago
SQ: 135 lb x 5, 7
BP: 135 lb x 10
break
SQ: 155 lb x 5
play around w/ stick and w/ 25 lb, 6' bar - clean, press from behind the neck, just for mobility
BP: 145 lb x 7
break

## Monday, May 3, 2021

### May 3, 2021: Variety: sprint, Wheel

walk
run/sprint: jog a couple of minutes, walk, 20-step sprint, walk 20-step sprint
NB: feels fantastic later in the day
break
WHEEL: standing, on 4th step: 2, 2, 1, 1 - for both singles, pause at full extension

### May 2, 2021: FSQ

walk
FSQ:super deep, paused, exhaled for maximum left ankle dorsiflexion
105 lb x 5
115 x 5
125 x 5 - a little more difficult
135 x 5 - starting to feel the weight more on my hands as I come up out of the hole, not good.
walk again

## Friday, April 30, 2021

### April 30, 2021: FSQ

Monday, 26 April - off, driving
Tuesday, 27 April - prostate biopsy
Wednesday, 28 April - recovery
Thursday, 29 April - recovery plus a little lifting while teaching
today, Friday, 30 April
walk
NB: not really supposed to be doing any heavy lifting but wanted to do a little something, and since I'm between training cycles, did:
FSQ: Oly shoes, bar x 10, 105 lb x 5
1-leg DL: 20 kg, bell outside foot, 1L and 1R to demonstrate for my son.
walk again

## Sunday, April 25, 2021

### April 25, 2021: SW

SW:
00:00 32 kg x left x 5
00:30 32 kg x left x 5
02:00 32 kg x right x 5
02:30 32 kg x right x 5
04:00 32 kg x left x 5
04:30 32 kg x left x 5
06:00 32 kg x right x 5
06:30 32 kg x right x 5
HR:
04/19: max = 143, avg = 126
04/21: max = 142, avg = 128
04/23: max = 138, avg = 119 - progress!
04/25: max = 146, avg = 132 = early Sunday morning

## Saturday, April 24, 2021

### April 24, 2021: WM, BP, DL (all light)

Still recovery week, bw has been 151.x lbs all week
In new shoes, a short jog and a short sprint - seem good
WM: on the porch, 4 kg x 3L, 3R - need to stay at this weight and keep working on finding what works
later
BP: 135 x 6 - slow, controlled, focus on form, especially leg drive
DL: Hack, 185 lb x 5 l/u

## Friday, April 23, 2021

### April 23, 2021: SQ (light), BP (light), SW

Still in recovery/easy week after meet.
WHEEL: a few kneeling while demonstrating
WM: bw x 1 each way
SQ: 135 lb x 5
BP: 135 lb x 5
break
SW:
00:00 32 kg x left x 5
00:30 32 kg x left x 5
02:00 32 kg x right x 5
02:30 32 kg x right x 5
04:00 32 kg x left x 5
04:30 32 kg x left x 5
06:00 32 kg x right x 5
06:30 32 kg x right x 5
HR:
04/19: max = 143, avg = 126
04/21: max = 142, avg = 128
04/23: max = 138, avg = 119 - progress!

## Thursday, April 22, 2021

### April 22, 2021: WM, GU, WHEEL

WM:
bw only, 2 L/R
4 kg, 1L/R, long pause at bottom fingertips to ground
GU: 12 kg x 2 alternating singles, rf - better than they used to be
WHEEL: 2 standing, board on 4th step. Not bad after not practicing these.

## Wednesday, April 21, 2021

### April 21, 2021: SW, C&P, PU

walk
walk again
Did a few swings while teaching yesterday, also 32 kg x 1h
SW:
00:00 32 kg x left x 5
00:30 32 kg x left x 5
02:00 32 kg x right x 5
02:30 32 kg x right x 5
04:00 32 kg x left x 5
04:30 32 kg x left x 5
06:00 32 kg x right x 5
06:30 32 kg x right x 5
HR:
04/19: max = 143, avg = 126
04/21: max = 142, avg = 128 - did a longish bar hang before, maybe not the best timing for that, grip felt weak
KB C&P: 20 kg x 1 l/r, x 2 l/r
PU: RT x 3 - hang, pack, PU, hang, unpack, pack, PU, etc.

## Monday, April 19, 2021

### 19 April 2021: SW (and link to meet report)

Friday, April 16: weigh-in at 67.5 kg
Saturday, April 17 - meet report here:
https://www.strongfirst.com/community/threads/meet-report-uspa-iron-will-classic-2021-april-17-norwood-nj.19392
Sunday - off
Monday, today:
walk
yard work
SW:
00:00 32 kg x left x 5
00:30 32 kg x left x 5
02:00 32 kg x right x 5
02:30 32 kg x right x 5
04:00 32 kg x left x 5
04:30 32 kg x left x 5
06:00 32 kg x right x 5
06:30 32 kg x right x 5
NB: wore HRM, went up to 143, avg 126. Probably could wait longer than on the 2:00 to start the next series, but I think we'll see how we adapt to this schedule before changing it - haven't done much in the way of swings in the last few weeks.
Later:
PU: RT x 2 - very slow and careful: pack shoulders, pullup, hold, lower, unpack, repeat

## Wednesday, April 14, 2021

### April 14, 2021: SQ (light), BP (light)

Short early-AM walk
2nd short walk
SQ: 135 lb x 2
BP: meet week: 135 lb x 7

## Tuesday, April 13, 2021

## Monday, April 12, 2021

### April 12, 2021: SW, SQ (light)

short walk early AM
carry in 10 x 50 lb bags of water softener salt - shoulder, walk, up a few steps, down a flight of steps.
SW:
00:00 32 kg x left x 5
00:30 32 kg x left x 5
02:00 32 kg x right x 5
02:30 32 kg x right x 5
SQ: meet week, so nothing very heavy
135 lb x 5
175 x 3
200 x 1 - pretty smooth

## Sunday, April 11, 2021

### April 11, 2021: SW

Tried one set each, lf, of 44 kg, 1h swings. Not much swinging happening
More SW:
00:00 32 kg x left x 5
00:30 32 kg x left x 5
02:00 32 kg x right x 5
02:30 32 kg x right x 5

## Saturday, April 10, 2021

### April 10, 2021: SQ (light), BP (light), DL

Yesterday, Friday, walk - no lifting
Today, Saturday
SQ: 135 lb x 5, 175 x 3, 200 (near 90 kg planned meet opener) x 2
Plan for meet: 90, 95, 100 kg (198, 209, 220 lb)
BP: 135 x 5, 160 x 4, 175 x 2 - excellent result, must remember to use leg drive on every rep, just to keep practicing it. Today, 175's 1st rep didn't use leg drive but 2nd rep did and 2nd rep looked/felt stronger in every way.
DL:
Hack: 235 x 3 l/u, 235 x 3 r/u
Conventional:
142.5 kg x 2 r/u
152.5 x 2 l/u
Decided against a heavy single to finish - we'll save that for the meet next weekend.

## Thursday, April 8, 2021

### April 8, 2021: SQ (light), BP

walk
SQ: 135 x 3, 155 x 3, 175 x 3
BP:
135 x 5
155 x 5
175 x 1 - not so great, x 1 - much better. Have been forgetting what a heavy BP feels like ...
Saw ortho, right pec is good to go, lump was hematoma and, 3 weeks later, is almost completely reabsorbed

### April 7, 2021: SQ

short walk
While teaching, a few 2h swings @ 24, 32, and 44 kg
SQ: nominally heavy day but less volume and few heavier singles
135 lb x 5
155 x 5
175 x 3
195 x 2
215 x 1

## Tuesday, April 6, 2021

### April 6, 2020: SW

Goblet SQ: 2 or 3, some bw, some 24 kg with a few curls thrown in
SW: 24 kg x 2h x 30

## Monday, April 5, 2021

### April 5, 2021: SW

On the road w my wife and 1 x 24 kg kettlebell
SW
00:00 my wife
02:00 24 kg x left x 10
03:00 24 kg x left x 10
04:00 my wife
06:00 24 kg x right x 10
07:00 24 kg x right x 10
08:00 my wife
10:00 24 kg x left x 10
11:00 24 kg x left x 10
12:00 my wife - did not do, I took the extra rest, anyway
14:00 24 kg x right x 10
15:00 24 kg x right x 10

## Sunday, April 4, 2021

### April 4, 2021: SW

short walk
SW:
00:00 32 kg x 2h x 10
01:00 32 kg x 2h x 10
03:00 32 kg x 2h x 10
04:00 32 kg x 2h x 10

## Saturday, April 3, 2021

### April 3, 2021: SQ (light), BP (light), DL

Yesterday, Friday, weighed-in at 151.4 lbs, excellent. No exercise, lots of eating. Today, weighed-in at 153.2 lbs
Today:
SQ: 135 lb x 5, 185 x 2, 205 x 1, 220 x 1 - recent PR
BP: bar x 10, 135 lb x 5, 155 x 4, 175 x 2 - first time 175 lb since noticing sore right pec, excellent result, no soreness at all today, whatever largish lump that was there can now just barely be found and felt.
DL: (did Straddle a couple of days ago, so today light-to-moderate Hack, the heavy conventional
Hack: 135 lb x 3 l/u, 225 x 3 r/u
Conventional:
140 kg x 2 r/u
150 kg x 2 l/u
160 kg x 1 l/u - decided to go for 1 good rep instead of also a 2nd one that would be ugly

## Thursday, April 1, 2021

### April 1, 2021: SW, GU, DL (light)

SW:
00:00 32 kg x left x 7
00:30 32 kg x left x 7
02:00 32 kg x right x 7
02:30 32 kg x right x 7
2nd set of 7 not nearly as good as first on either side. Either we take more rest or we wait to adapt to this short a rest period.
GU: 12 kg x 1 alternating, rf - first time in forever doing GU after SW
DL:
Staddle, axle: 255 x 5 lf, 255 x 5 rf - may be a PR reps @ this weight/bar/movement
Maybe hack DL at my next break, or maybe not - we'll see

### Mach 31, 2021: SW, BP

Didn't sleep well, think I was overtensing during swings
SW:
00:00 32 kg x left x 7
00:30 32 kg x left x 7
02:00 32 kg x right x 7
02:30 32 kg x right x 7 - enough for today, not really standing up tall in the plank, I think.
BP - still dealing with possible right pec injury, also now on our new BP setup in rack
85 lb x 8
135 x 8 - interesting that pec isn't sore but right anterior deltoid is a little

## Tuesday, March 30, 2021

### March 30, 2021: SW

Buteyko walk
SW:
00:00 32 kg x left x 7
00:30 32 kg x left x 7
02:00 32 kg x right x 7
02:30 32 kg x right x 7
05:00 32 kg x 2h x 20

## Monday, March 29, 2021

### March 29, 2021: GU, SQ

yesterday, Sunday, March 28: Buteyko walk, jogged a block on the way home
Today, Monday:
GU: 1r, 1l, 2r, 2l, 2r, 2l - 5 each side, good, time for heavier weight
SQ:
high bar x 135 lb x 3
low bar for rest: 135 lb x 3
175 x 4
195 x 2 - kind of tired today, meet is less than 3 weeks from now, erring on the side of doing lower volume
Also a little tired from those getups - obviously not the weight but still ...

## Saturday, March 27, 2021

### March 27, 2021: SQ (light), BP (light), DL

SQ: 135 lb x 5, 185 x 5
BP: experimenting with how the rack and bench are setup. 5 reps for everything
bar x 5
65 lb x 5
move hooks up, put 2" x 4" under head end of bench and another under foot
85 x 5
swap out for different hooks
105 x 5
115 x 5
135 x 5
155 x 5 - hooks moved a little and couldn't rerack the bar, need to make sure the hooks stay square because position is perfect when they do, I think
My wife pointed out that the right side of my rib cage, the side w/ the sore pec, was higher off the bench than my left, so tried to fix that and I think it helped, too.
An excellent day, much less discomfort in right pec, but a little scary trying to rerack the bar, my wife helped.
DL: Plan calls for 135, 145, 155
137.5 kg x 2 r/u (red, red, white, silver, clamp)
147.5 x 2 l/u (red, red, green, silver, clamp)
157.5 x 2 l/u (red, red, green, white, silver, clamp) - took too much air for 2nd rep, was a slog

## Friday, March 26, 2021

## Thursday, March 25, 2021

## Wednesday, March 24, 2021

### March 24, 2021: GU, SW

GU: 8 kg, 2 right, 2 left - easy, quick. Right pec felt fine, didn't go for slow, perfect controlled form
SW:
00:00 32 kg x left x 6
00:30 32 kg x left x 6
02:00 32 kg x right x 6
02:30 32 kg x right x 6
04:00 32 kg x left x 6
04:30 32 kg x left x 6
06:00 32 kg x right x 6
06:30 32 kg x right x 6
09:00 32 kg x 2h x 20 = 68 swings

## Tuesday, March 23, 2021

### March 23, 2021: SW

SW:
00:00 32 kg x left x 6
00:30 32 kg x left x 6
02:00 32 kg x right x 6
02:30 32 kg x right x 6
04:00 32 kg x 2h x 20

## Monday, March 22, 2021

### March 22, 2021: SQ, DL (light)

walk
Last week was Sun/Tue/Thu then Sat and today is Monday, so a bit tired, but looking forward to Mon/Wed/Sat from here on in - rest before Sat will be great as I really want to feel good for my heavy DL's.
SQ:
135 x 5
185 x 1
205 x 4, 4, 4 - and enough for today, excellent result after only getting doubles and triples last time.
BP: tried 135 lb, even lowering it part-way didn't feel good, so that's it for BP for today.
DL:
Straddle, Axle:
215 x 5 lf, x 5 rf
265 x 3 lf, x 3 rf

## Sunday, March 21, 2021

### March 21, 2021: SW, PU

00:00 32 kg x left x 5
00:30 32 kg x left x 5
02:00 32 kg x right x 5
02:30 32 kg x right x 5
04:00 32 kg x left x 5
04:30 32 kg x left x 5
06:00 32 kg x right x 5
06:30 32 kg x right x 5
PU: RT, bw x 3 - a little stretch in the sore area but nothing awful

## Saturday, March 20, 2021

### March 20, 2021: SQ (light), BP (very light), DL

Yesterday, not much. Saw orthopedist at 4 pm and will have MRI on right pec, hopefully in about a week. When not lifting it feels fine, just stretching it feels weird.
Today, Saturday:
a few bar and ring hangs, still right pec is sore, not terrible, but not right, either
SQ: 135 lb x 10, 185 lb x 5
BP: 135 lb x 2 - experimenting with different positions to see if something I've been doing has been the cause of the irritation. Tried keeping elbows closer when lifting off and also throughout the movement, seems it might help. Still, no need to do more than this today as I can feel where it's sore pretty clearly.
DL:
Hack:
185 x 2 r/u, x 2 l/u
235 x 2 r/u, x 2 l/u
265 x 1 r/u, x 1 l/u
Conventional:
132.5 kg x 2 r/u
142.5 x 2 l/u
152.5 x 2 l/u

## Thursday, March 18, 2021

### March 18, 2021: GU, SQ (light), BP

GU:
8 kg x 1 rf w/ 4 presses from hand and again from elbow, both only on way up
8 kg x 1 rf - as above but 5 presses each
Finish w/ some "roll to the side, put one hand down, and stand up
break
SQ:
135 lb x high bar x 1
135 lb x 10
BP:
135 x 5
155 x 4 - right pec felt sore, decided to stop lifting for the day

## Wednesday, March 17, 2021

### March 17, 2021: Variety: WM, SW

WM: 8 kg x 1, 1 left first - not great but not terrible, either.
SW:
00:00 32 kg x left x 5
00:30 32 kg x left x 5
02:00 32 kg x right x 5
02:30 32 kg x right x 5
04:00 32 kg x left x 5
04:30 32 kg x left x 5
06:00 32 kg x right x 5
06:30 32 kg x right x 5
08:00 32 kg x left x 5
08:30 32 kg x left x 5
10:00 32 kg x right x 5
10:30 32 kg x right x 5 = 60 swings

## Tuesday, March 16, 2021

### March 16, 2021: SQ, BP (light), DL (light)

Halo: 12 kg, alternating singles, about
GS curl: 12 kg, a few
FL: Rings x 1, pointed toes, whatever I could do
1-leg contralateral DL x 1 each way, left foot + right arm first
FL: rings, bent knees - I think my shoulders, not my "core," are the weak point.
SW:
00:00 32 kg x left x 5
00:30 32 kg x right x 5 - grip wonky, from FL, no more for now
walk 3 miles
Break
Teach - did a few kb deadlifts, goblet squats w/ 32 kg, etc.
SQ: not ideal prep, having walked a ways and having taxed the abs earlier, but first day w/ 205 lb:
135 lb x 4
185 x 2
205 x 2, 3 (barely),3 - better, found my abs finally ...
break
BP: 155 x 5 - enough
DL:
Hack
195 lb x 3
245 x 5
275 x 2 - thought about 3 but it would have been a hard effort and I didn't want that today

## Monday, March 15, 2021

### March 15, 2021: Variety: GU

Yesterday and today, do the arm swinging t-spine/shoulder movement - helps immensely, although the first time or two never feels good.
GU: 8 kg, 3 alternating singles, rf, with 3 presses each at hand and at elbow on the way up
PM: walk

## Sunday, March 14, 2021

### March 14, 2021: SQ (light), BP (light), DL

All in dress clothes, just for fun, and mostly videod as well
SQ: 135 x 5, 185 x 5
BP: 135 x 5, 155 x 5
DL:
Straddle:
215 lb x 1 lf, x 1 rf
265 x 1 lf, x 1 rf
305 x fail - lost grip but had gotten most of the way up, x 1 rf - wouldn't have counted since I first started, realized my grip positioning was off, and tried again, and the 2nd attempt wouldn't have counted because my right heel came off the ground, but at least I held onto it to lockout - and put my heel back down.
Switched from Converse Allstarts to DL slippers but kept rest of dress clothes
Conventional: Plan is 130 kg x 2, 140 x 2, 150 x 2
130 kg x 2 r/u
140 x 2 r/u
150 x 2 l/u
Next time, we will l/u for last two sets so that it feels a little more familiar for the heaviest set

## Friday, March 12, 2021

### March 12, 2021: Variety: GU, FL, PU

The plan was/is weekly Friday weigh-ins and losing 1 lb/week. Last week, 153.x, and today, 152.x, so on target.
GU: 8 kg, rf, 3 presses on way up from elbow and hand, 2 alternating singles
walk
break
FL: rings, v-legs x 1
PU: made rings about 1-1/2" further apart, lf x 1 each way, 5-sec hang at end
Interesting for right arm hang to try to stay hollowed but still allow shoulder to be open. That worked and it's what I need on my right side.
Additional difference in ring heights seems to make no difference at all.
Enough for today, heavy DL day tomorrow

## Thursday, March 11, 2021

### March 11, 2021: SW, SQ (light), BP

SW
00:00 32 kg x left x 5
00:30 32 kg x left x 5
02:00 32 kg x right x 5
02:30 32 kg x right x 5
04:00 32 kg x left x 5
04:30 32 kg x right x 5
05:00 32 kg x left x 5
05:30 32 kg x right x 5
short walk
SQ: 135 x 5, 10
BP: 135 x 5, 155 x 3, 175 x 4, 4, 2 - enough for today, right pec still sore, lost the groove a little on final rep

## Wednesday, March 10, 2021

### March 10, 2021:Variety: GU, BP (light), DL ( light)

FL: rings, V legs, 1 - still getting used to this
Dip Stretch
GU: 8 kg, rf, 2 each way. All reps: on way up, 3 pr from elbow, 2 pr from hand
Improving!!!
I was a little nervous after the unexpected stretch during yesterday's light BP that I might have torn something, but everything felt fine today. I think I'm actually accomplishing something here with all this work on my right shoulder and t-spine.
walk
BP: 135 lb x 3, 8 - trying to work out what was sore yesterday
DL:
Hack: 225 x 3 l/u, 265 x 1 (got dizzy), 4 (got dizzy again) r/u

## Tuesday, March 9, 2021

### March 9, 2021: PU, SQ, BP (light)

Yesterday, just a lot of driving and a little walking
Today, Tuesday
walk about 3 miles
PU: uneven rings, lf x 1 w/ 5-sec hang at end. Still weirder to hang right than left
SQ: 135 x 1, 155 x 2, 175 x 2
195 x 4 reps x 4 sets today, that was the goal
Tentative Plan until Meet:
March 15/16 - 205 (93 kg) x ?
March 22/23 - 205 x 4 x 4
March 29/30 - 215 (97.5 kg) x ?
April 5/6 - 215 x 3 x 3
April 12/13 - 225 (102 kg) x 2 x 2
BP: 145 lb x 5 - really felt it pulling on scar tissue on right, that's enough for today and we're out of time

## Sunday, March 7, 2021

### March 7, 2021: SW, GU, PU

SW:
00:00 32 kg x left x 5
00:30 32 kg x left x 5
01:45 32 kg x right x 5
02:15 32 kg x right x 5
03:30 32 kg x left x 5
04:00 32 kg x left x 5
05:15 32 kg x right x 5
05:45 32 kg x right x 5
long break
Played w/ FL but tightening everything was pushing on my bad disc.
GU: 8 kg x 1, 1, rf, figuring out how to keep shoulder back on right side presses
PU: RT, 5

## Saturday, March 6, 2021

### March 6, 2021: Backoff Week: SQ (light), BP (light), DL

SQ: 155 x 3, 175 x 2, 195 x 1
BP: 155 x 3, 175 x 1
DL:
Straddle on axle:
IAWA record, 55+, 70 kg, is me at 127 kg or 280 lb
235 lb x 3 lf, x 3 rf
255 x 2 lf, x 2 rf
285 x 1 lf, x 1 rf https://www.youtube.com/watch?v=sL7H6dqUJhY
Decided to skip Hack DL
Decided to work on 3 doubles every Saturday, ending with 160 the week before the meet
Conventional, "drop w/ the weight" negative, reset at bottom
127.5 kg x 2 r/u
137.5 x 2 r/u
147.5 x 2 l/u
The plan is for doubles at the following top weights. It's just adding 2.5 kg each week to today's lifts.
March 7 = 147.5
March 14 = 150
March 21 = 152.5
March 28 = 155
April 3 = 157.5
April 10 = 160
160 for a double ought to mean I'm good for 165 at the meet on April 17

## Friday, March 5, 2021

### March 5, 2021: Variety/Off/Easy: GU, SW

GU: 8 kg x 1 rf, press 3 times on the way up and the way down from elbow and hand, shoulder rotations from bent half-kneeling.
Repeat above but just 1 GU each side, rf
SW:
00:00 32 kg x left x 5
00:30 32 kg x left x 5
02:00 32 kg x right x 5
02:30 32 kg x right x 5
04:00 32 kg x left x 5
04:30 32 kg x right x 5

## Thursday, March 4, 2021

### March 4, 2021: Backoff Week: GU/SW, SQ (light), BP, DL (light)

GU: 8 kg x 1 rf. Pressed once from each of 1st two positions, did twists w/ bell in 3rd
SW: Almost same as yesterday - haven't been swinging on a big PL day but trying this every day
00:00 32 kg x left x 5
00:30 32 kg x right x 5
02:00 32 kg x left x 6
02:30 32 kg x right x 6
walk
SQ: 155 x 5 reps x 2 sets
BP: 135 x 3, 155 x 5 reps x 5 sets
DL: Hack: 225 x 5 l/u, 245 x 5 r/u - would benefit more from 3 triples @ heavier, I think

## Wednesday, March 3, 2021

### March 3, 2021: Variety, SW

A few overhead presses with empty axle (weighs 33 lb)
GU: 8 kg x 1 each side, tried a few presses again, cannot press from half-kneeling-with-hand-on-ground w right arm
GU: try above again, do some partial and gradually increasing ROM presses I couldn't as described above, bailed after a few.
GU: 8 kg x 1, 1 each side, rf as always. Focus on looking at bell in some positions where left was OK but wasn't doing right - success.
break
WM: play w/ 8 kg, not working well on right side, as usual. Need also to keep at these. Rotating to the right is the issue.
WM: play some more, do some presses and overhead holds and walks w/ 8 kg.
PushUp: watched a YT video about gradually bringing hands further back in PUs - like the idea, played with it a little
SW: First swings in nearly a week. Tried a new format.
00:00 32 kg x left x 5
00:30 32 kg x right x 5
02:00 32 kg x left x 5
02:30 32 kg x right x 5
Worked well, swung 32 to good height, higher than usual for 32 kg x 1h for me

## Tuesday, March 2, 2021

### March 2, 2021: Backoff Week: SQ, BP (light), DL (light)

Last lifted on Friday.
Got COVID-19 2nd shot on Saturday.
Felt like I had the flu on Sunday.
Monday I was well enough to walk outside but not to lift.
Today, Tuesday, will start an easy week of lifting, and then next week I will ramp/taper/prepare for the meet on April 17.
Rings: FL, legs in V x 1
Same on bar x 1
SQ: backoff week
135 lb x 5
155 x 5
175 x 5
155 x 5
135 x 5 high bar
BP: 155 x 5, 5 - longer than needed pauses, maybe 2-sec
DL: plan is straddle today, hack next session on Thursday, then all three on Saturday
Straddle on 2" axle: 215 x 5 lf, x 5 rf

## Friday, February 26, 2021

### February 26, 2021: SQ (light), BP (light), DL

walk
SQ: 145 lb x 5, 165 x 5 - Max Aita cue of keeping knees in the same forward position when coming out of the hole is brilliant for me. First time I've tried it, looking forward to trying it on heavy SQ day next week as well
BP: 145 lb x 7, 155 x 5
DL:
Straddle on 2" bar: 245 lb x 4 lf, x 4 rf
Hack:
225 x 4 l/u, 4 r/u,
255 x 3 l/u, x 3 r/u
Conventional (up 2.5 kg, as we've done for the last few weeks)
NB: Really working quads today _before_ we do these below:
142.5 kg x 1 r/u
152.5 kg x 1 l/u
162.5 kg x 1 l/u - bit of a slog but up it went
6 more Saturdays plus the meet. I'm thinking time to backoff a bit, so
152.2, 155, 157.5, 160, 162.5, and then at the meet, something like 150 to break NJ record, 162.5 to break national record, and either stop or go for 165.
And in the meantime, hit the straddle axle and hack DL's harder during March

## Thursday, February 25, 2021

### February 25, 2021: GU

a little warmup:
Halo: 8 kg by 1 each way, 2 each way
GS (goblet squat): 8 kg x 3 w/ curl at bottom
GU w/ presses: 8 kg, press from elbow and hand on way up and way down, x 1 each way, rf
repeat above
NB: Right shoulder feels in completely foreign territory pressing from these strange angles, need to get it to pop/crack before it's painfree, but wow, something I need to gradually build up some volume with, and at nothing heavier than this.
Shovel some snow.

## Wednesday, February 24, 2021

### February 24, 2021: SW, BP, DL (light)

SW: it's of questionable wisdom that I do these on heavy BP day at all, so we'll keep it brief
00:00 24 kg x left x 5
00:30 24 kg x left x 5
01:00 24 kg x left x 5
01:30 24 kg x left x 5
03:00 24 kg x right x 5
03:30 24 kg x right x 5
04:00 24 kg x right x 5
04:30 24 kg x right x 5
Forgot to SQ first ... :(
BP:
135 lb x 5
155 x 3
175 x 5 (PR), 4 (failed 5th rep), 3, 4, 4 = 20 reps in 5 sets, a huge PR despite the failed rep.
last week: 175 x 4, 4, 3, 3, 3 = 14 reps in 5 sets @ 175
DL:
125 kg x 3 r/u
125 x 3 l/u
135 x 3 r/u
135 x 3 l/u

## Tuesday, February 23, 2021

### February 23, 2021: Variety: GU, PU, FL, SW

GU: 8 kg, lf, 1, 1 - 2nd rep each side, presses twice from elbow position. Overall, form is improving but I need to do these more often. Every non-heavy day would be good.
PU: RT using SE protocol:
00:00 PU x 1 + hang at bottom
00:15 PU x 1 + hang until 00:30
Rest about 5 min
Repeat above - barely hung on until 00:30
FL: rings x 1 - leaning back a little helps
SW:
00:00 32 kg x left x 10
01:00 32 kg x right x 10
04:00 32 kg x left x 10
05:00 32 kg x right x 10
08:00 32 kg x left x 10
09:00 32 kg x right x 10
walk

## Monday, February 22, 2021

### February 22, 2021: SW, SQ, BP (light), DL (light)

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
03:00 24 kg x left x 5
03:30 24 kg x right x 5
04:00 24 kg x left x 5
04:30 24 kg x right x 5
walk about 3 miles
SQ:
135 lb x 5
155 x 4
175 x 3
195 x 4, 4, 4 - a fine first day with a new weight. Total for the day is 24 reps, 12 @ 195 in 3 sets
BP: 155 lb x 7, 5
DL: 125 kg x 3 r/u, x 3 l/u

## Sunday, February 21, 2021

### February 21, 2021: PU

PU: RT x 4, 6, 5 w/ brief pause at top and bottom, 6 w/ pauses but rotating inwards - rotation makes it feel much stronger.
21 reps for today, certainly a volume PR for RT pullups in a single session so we won't be pigs about this and we'll stop there. Want to remember to rotate inwards for everything from now on.
DIP: 4 reps @ bw - don't usually do these, felt like a nice variety thing to try

## Saturday, February 20, 2021

### 20 February 2021: SQ (light #2), BP (light #2), DL

BP: 135 lb x 1 - test out new padding on rack hooks, seems good
SQ: 155 lb x 5, 5
BP: 135 x 12, 155 x 8 - trying to stick to competition/heavy groove
DL:
Straddle on 2" bar:
235 x 5 lf
235 x 5 rf
Hack: switching which grip goes first today - was doing same as conventional, but maybe, since the bar is behind me, switching is better?
245 x 5 l/u
245 x 5 r/u
This order is much better, so remember: bar behind the back, grips work opposite
Conventional: (increase 2.5 kg from last week)
140 kg x 1 r/u
150 x 1 l/u
160 x 1 l/u - tired, not sure how low I kept my hips, but it went up without pause. Should video next week's DL's

## Friday, February 19, 2021

### February 19, 2021: SW

SW:
00:00 44 kg x 2h x 5
00:30 44 kg x 2h x 5
01:00 44 kg x 2h x 5
01:30 44 kg x 2h x 5
03:00 32 kg x left x 5
03:30 32 kg x left x 5
04:00 32 kg x left x 5
04:30 32 kg x left x 5
06:00 32 kg x right x 5
06:30 32 kg x right x 5
07:00 32 kg x right x 5
07:30 32 kg x right x 5
09:00 44 kg x 2h x 5
09:30 44 kg x 2h x 5
10:00 44 kg x 2h x 5
10:30 44 kg x 2h x 5 - total 80 swings

## Thursday, February 18, 2021

### February 18, 2021: FL, GU

walk
floor stretching
Front Lever (FL) on bar. Did 5 of them with 1-2 min rest. They got worse as they went but it was good to accumulate more volume than my usual 1 or 2 reps
GU: 12 kg, rf, 1 each way. A bit wobbly after the FL practice

## Wednesday, February 17, 2021

### February 17, 2021: SW, SQ (light), BP

Yesterday, Tuesday: walk about 3 miles
Today, Wednesday:
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
03:00 24 kg x left x 5
03:30 24 kg x right x 5
04:00 24 kg x left x 5
04:30 24 kg x right x 5
later
Lots of rearranging the two weight areas in the basement, lots of moving plates, then:
SQ: high bar x 135 lbs x 5, paused and exhaled, low bar x 155 lb x 7
BP:
135 x 3, 155 x 4
175 x 4, 4, 3, 3, 3 - 17 reps in 5 sets, excellent! Big stretch in right pec and shoulder, feels great.
NB: 2 weeks ago: 14 reps in 5 sets, last week 11 reps in 4 sets
No DL, out of time and too tired, anyway. Maybe light DL tomorrow.

## Monday, February 15, 2021

### February 15, 2021:SW, SQ, BP (light#1), DL (light)

SW:
00:00 32 kg x left x 5
00:30 32 kg x right x 5
01:00 32 kg x left x 5
01:30 32 kg x right x 5
03:00 24 kg x left x 5
03:30 24 kg x right x 5
04:00 24 kg x left x 5
04:30 24 kg x right x 5
walk
SQ:
155 lb x 3
185 x 5, 5, 5, 5, 5
(last week: 185 x 5, 5, 5, 4, 4)
BP: 155 lb x 6, 8
DL: 115 kg x 5 r/u, 125 x 5 l/u

## Sunday, February 14, 2021

### February 14, 2021: SW

SW:
00:00 44 kg x 2h x 5
00:30 44 kg x 2h x 5
01:00 44 kg x 2h x 5
01:30 44 kg x 2h x 5
04:00 32 kg x left x 5
04:30 32 kg x right x 5
It's Sunday morning, just a little something to kick off the day.

## Saturday, February 13, 2021

### February 13, 2021: SQ (light), BP (light), DL

walk
Dip stretch
KB FSQ: double 24 kg x 3, 3
SQ: 155 x 3, 7
BP: 155 x 5, 7
Straddle DL on 2" bar:
215 x 2 lf, x 2 rf
265 x 5 lf
265 x 5 rf
Hack:
225 x 3 r/u, x 3 l/u
285 x 2 r/u, x 1, 1 l/u
Conventional: (increase 2.5 kg from last week)
137.5 kg x 1 r/u
147.5 x 1 l/u
157.5 x 1 l/u

## Friday, February 12, 2021

### February 12, 2021: SW, PU

Yesterday, Feb 11 - 1 Front Lever on a bar, 1 on rings, walk
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
break
PU: Rolling Thunder, bw x 11

## Wednesday, February 10, 2021

### February 10, 2021:SW, BP

Early
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
walk
GU: 12 kg, rf, 1 each way with a few presses. Right side press felt very awkward in some positions, will try next time with 8 kg to see if I can sort that out. Also not loving doing getups after swings because I need my abs for getups and they're already a bit tired
Pushup: 5, just because I hadn't done these in a while
SQ:
155 x 3 - skin on back felt irritated by doing these two days in a row so stopped with this.
BP: (first time doing BP Heavy the day after SQ)
155 x 5
175 x 3, 3, 3, 2 (failed 3rd rep), stopping for the day. 11 reps.
(Last time: 175 x 3, 3, 2, 3, 3 - total 14 reps in 5 sets)
NB: Maybe doing swings and getups and pushups and then BP the day after SQ isn't such a good idea.

## Tuesday, February 9, 2021

### February 9, 2021:SQ

Very tired yesterday, feeling much better today
GU: 1 each way w/ 12 kg, some presses from various positions
walk
Dip stretch
SQ:
135 x 2 (high bar, a few breaths at the bottom
165 x 3 (low bar)
185 x 5, 5, 5, 4, 4 - excellent, 23 reps, up from 16
Last week was 185 x 4, 5, 4, 3 - 16 reps
Would BP and DL but out of time for today

## Sunday, February 7, 2021

### February 7, 2021: DL

walk
00:00 24 kg x left x 5
00:30 24 kg x right x 5
01:00 24 kg x left x 5
01:30 24 kg x right x 5
SQ:
135 lb x 2, high bar, several breaths at the bottom of each
135 x 5, low bar, pause at bottom of each
BP: 135 lb x 10, legal pause on chest
DL:
Straddle on 2" bar:
265 lb x 4 lf, x 4 rf
Hack:
225 lb x 3 r/u
225 x 3 l/u
315 x 2 r/u
315 x 1 l/u - failed 2nd rep
Conventional
135 kg x 1 r/u
145 x 1 l/u
155 x 1 l/u

## Saturday, February 6, 2021

### February 6, 2021:SW

GU: 12 kg x 1R, 1L
SW:
00:00 32 kg x 2h x 10
02:00 24 kg x left x 10
03:00 24 kg x right x 10

## Friday, February 5, 2021

### February 5, 2021: SW, SQ, BP (light)

SW: easy today, but at least at 9 am, trying to get back into the habit here
00:00 32 kg x 2h x 10
02:00 24 kg x left x 10
03:00 24 kg x right x 10
break
SQ:
135 lb x 3
155 x 2
175 x 1
185 x 4, 5, 4, 3 - 16 reps, up from 12 at this weight a week ago. Very good
NB: last time was 185 x 3, 4, 5)
BP: 155 lb x 5, 5 - first time w/ new, black/zinc Ohio Power 45 lb bar - nice

## Thursday, February 4, 2021

### February 4, 2021: PU

Busy morning
PU:
RT x 9 @ bw, paused at top and bottom
RT x 5, same
break
Thought about SQ today but tired so decided to do that tomorrow, Friday, instead.

## Wednesday, February 3, 2021

### February 3, 2021:BP

Lifting earlier than usual today, 9 am. Big day ahead, also want to get used to this for meets where I lift in first session:
SQ: 135 x 5, 155 x 5
BP:
135 lb x 5 - felt super easy
155 x 4
175 x 3, 3, 2 - got more lats but less legs, 3 - I think I could have gotten 4 this time but no need to be a pig about it, 3 - total 14 reps in 5 sets, total 25 reps for the workout overall. A fine beginning for this weight (and at this hour of the day)

## Tuesday, February 2, 2021

### February 2, 2020: FL, SW (Variety)

Yesterday, February 1 - lots of snow shoveling and snow blowing
Today, February 2, more of the same. Decided to hold off on big lifts and have a "variety" day
Dip stretch
FL (Front Lever): on a bar, much easier than on rings, not a bad angle and not a bad hold, either.
Another FL on the bar
SW: 32 kg x 2h x 10, 10 OTM, and that's it. Tired today from all the snow work

## Saturday, January 30, 2021

### January 30, 2021: DL

Halo: 12 kg x a few alternating singles
MP: 16 kg x 5R, 5L
SQ: 135 x 3 - prying, paused, bouncing at the bottom
BP: 135 x 3 w/ ~3-sec pause on chest, 165 x 3 w/ ~2-sec pause on chest
DL: Straddle on 2" bar
265 lb x 1 lf, x 1 rf
265 x 2 lf, x 2 rf
DL: Hack
135 x 5 r/u - interesting - to focus on quads, broke the bar off the ground and paused briefly before continuing.
185 x 5 l/u - same, can definitely feel the quads working in both sets
235 x 3 r/u, x 3 l/u - same
DL: conventional
135 kg x 1 r/u, x 1 l/u - same: break bar off ground, pause, finish lift

## Friday, January 29, 2021

### January 29, 2021: Ab Wheel

Board on 4th step - my usual starting spot when working back into these - 4 excellent singles, good extension, even backed feet up away to make them harder.

## Thursday, January 28, 2021

### January 28, 2012: SQ

Came down with a cold, no exercise on Wednesday except for coughing and sneezing. :)
Today, Thursday
SQ:
135 lb x 5
155 x 3
185 x 3, 4, 5 - enough for today, 1st day w/ new weight, still getting over a cold.
BP:
150 lb x 5, 7 - shame on me, I used 2-1/2 lb plates! :)

## Tuesday, January 26, 2021

### January 26, 2021:Variety/Easy

GU: 8 kg, 12 kg - 1 single each way, rf
SW: 44 kg x 2h x 3 sets on the :30 - a bit tired today, had planned 1 full series but wasn't feeling it so stopped.

## Monday, January 25, 2021

### January 25, 2021: SW, BP

Early
Halo: 12 kg 2 right, 2 left, 3 right 3 left, 5 right, 5 left
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
16:00 24 kg x left x 10
17:00 24 kg x left x 10
20:00 24 kg x right x 10
21:00 24 kg x right x 10 - total 120 reps today, more than lately where max has usually been 80 reps, also went on 4 min instead of 3 today
break
BP:
135 x 3
155 x 1
switch to shorter (correct) bar
165 x 5, 5, 5, 5, 5 - PR, 165 is finished, + 10 lb next time

## Sunday, January 24, 2021

### January 24, 2021: GU

GU: rf, singles @ 8, 10, 12, 16 kg. Excellent result, first time doing a 16 kg GU in a long time, went well.
Had planned to do some swings, but this is the most, and the heaviest, getups in a while for me, and it's Sunday (so I was up early, played in church, taught a lesson at home, and am ready for a nap). Nap or swings? Nap.

## Saturday, January 23, 2021

### January 23, 2021: DL

DL: Straddle on 2" bar
215 lb x 5 rf (right in front) (must remember that bar is only 33 lbs)
215 x 5 lf
BP: 145 lb x 8
Straddle DL on 2" bar
235 lb x 3 lf - switched which hand went which way first
235 x 3 rf - this is the right order
DL: Hack
275 lb x 3 r/u
275 x 3 l/u
305 x 2 r/u
305 x 2 l/u
DL: conventional
115 kg (255 lb) x 3 r/u, x 3 l/u - almost no break between the two sets
125 kg x 3 r/u
125 x 3 l/u
135 x 2 r/u
135 x 2 l/u
145 x 1 r/u
145 x 1 l/u (my wife said right side (my right) came up first.
Straddle: 1410 lb in 6 lifts
Hack: 1650 + 1200 = 2850 lb in 10 lifts
Conventional: 690 + 750 + 540 + 290 = 2270 kg in 18 lifts
641 + 1295 + 2270 kg = 4206 kg / 34 lifts = 123.7 kg avg = 77% HARI/ARI
last week, 116 kg avg = 72.5% HARI/ARI (36 lifts) (4185 kg)
2 weeks ago, 99 kg avg = 62% ARI (39 lifts) (3870 kg)

## Friday, January 22, 2021

### January 22, 2021: BP (light)

walk, with a few sprints
SQ: 95 lb (what was on the bar) x 3
Moved 400 lbs of new kettlebells from out front, up the porch steps, and down into the basement gym.
BP: 155 lb x 4, break, 155 lb x 4
walk again.

## Thursday, January 21, 2021

### January 21, 2021: PU, SQ

PU: RT x 5, 5, 5 - made the grip an inch wider for the 2nd and again for the 3rd set, just to see what that would feel like. All three grip widths felt fine. Pause at top, pause at bottom on all reps. Didn't rest for quite long enough between 2nd and 3rd sets, grip fatigued by last rep of last set but still completed it
SW: 44 kg x 2h x 5 x 4 sets on the :30, aka, 1 series
Dip Strech - a bit longer than of late, felt great
SQ:
135 x 3
155 x 3
175 x 5, 5, 5, 5, 5 - yes!!

## Wednesday, January 20, 2021

## Tuesday, January 19, 2021

### January 19, 2021: BP

Yesterday, January 18, Monday
SW: 24 kg x 1 series left, 1 series right, 1 set of 20 = 60 reps
Today
walk
Cossack and goblet squats
PU: RT x bw x 8 - shorter pauses than usual but still legal
SQ: 135 lb x 5 high bar, long pause; 135 x 3, low bar, pause
BP:
Two weeks ago was 5, 5, 4, 3, 3 = 20
Last week 165 x 5, 5, 5 (PR!), 4, 3 = 22
This week
155 x 3
165 x 5, 5, 5, 5 (PR), 4 = 24 reps
NB: Giving serious consideration to backing down to 4 x 4 for 175 lbs, would then be 3 x 3 for 185, 2 x 2 for 195, and a single at 205. If that all happened, that would be great.

## Sunday, January 17, 2021

### January 17, 2021: DL

yesterday, moving furniture yet again
Today, Sunday:
DL:
Straddle, 2" bar: 225 x 5 each way, rf
Hack, standard bar, 225 x 3 overhand - too light, 275 x 5 l/u (favored), 275 x 5 r/u (not) - second set @275 way harder, next time let's reverse which grip we do first, please.
Conventional:
115 kg (255 lb) x 3 over
125 kg (275 lb) x 3 r/u (least favored)
125 kg x 3 l/u (favored)
135 kg x 2 r/u
135 kg x 2 l/u
Last week, only up to 125 kg, today 135 and those were still pretty easy.
36 lifts today, down from 39 last week but some of those were too light to count.
100 x 10 = 1000 kg straddle in 10 lifts
100 kg x 3 = 300
125 kg x 10 = 1250
300 + 1250 = 1550 in 13 lifts hack
115 x 3 = 345
125 x 6 = 750
135 x 4 = 540
345 + 750 + 540 = 1635 in 13 lifts
1000 + 1550 + 1635 = 4185 kg in 36 lifts = 116 kg avg

## Friday, January 15, 2021

### January 15, 2021:SW

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 left x 10
06:00 24 kg x right x 10
07:00 24 kg x right x 10
09:00 32 kg x 2h x 10
10:00 32 kg x 2h x 10
short walk

## Thursday, January 14, 2021

### January 14, 2020: SW, SQ, BP (light)

SW: 44 kg x 2h x 15
SQ:
135 lb x 2
155 x 2
175 x 5, 5, 5 (PR), 4 - Up 5 reps @ 175 from last week, so stop here. Form is definitely improving with practice.
NB: last week was 175 x 5, 5, 4 (and 135x3 and 155x 3)
BP (light):
145 x 5, 5, 5, 5 - again, was supposed to do 4 reps x 5 sets and did it backwards

## Wednesday, January 13, 2021

### January 13, 2020: SW

walk - did bw windmills in the park on the way
SW: 24 kg x H2H x 30 - haven't done H2H in a while, was fun, got better as they went, I think.

## Tuesday, January 12, 2021

### January 12, 2020: GU, Variety

RT hang x :15
Ring hang x :45
GU:
8 kg, rf, 4 to elbow, 5th rep to complete
12 kg, rf, 4 floor presses, 5th to elbow, 3 more to elbow, 5th rep to complete
break
SW: 32 kg x 2h x 22 reps - all I felt I could get and still be near-maximally explosive.

## Monday, January 11, 2021

### January 11, 2021: SW, BP

The now-usual swings:
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 left x 10
06:00 24 kg x right x 10
07:00 24 kg x right x 10
09:00 32 kg x 2h x 10
10:00 32 kg x 2h x 10
PU: RT bw x 5, pause at top, pause at bottom
DL: 135 lb x 1, super-slow picking up and lowering
BP:
135 x 3
155 x 1
165 x 5, 5, 5 (PR!), 4, 3 = 22
NB: Last week was 5, 5, 4, 3, 3 = 20

## Sunday, January 10, 2021

### January 10, 2020: DL (thick bar straddle, hack, conventional)

walk
SQ: 135 x 3, deep, paused
BP: 135 x 3, slow, controlled, paused
DL:
Straddle DL on 2" bar:
135 x 3 lf, x 3 rf ("f" is "hand in front") here, no rest between sides
185 x 3 lf, x 3 rf
235 x 3 lf
235 x 3 rf
Hack DL on standard bar, all double overhand grip
185 x 3 - stupid easy
225 x 3 - a little harder but still not difficult
275 x 3 - grip going on last rep but hung on
DL:
115 kg (253 lb) x 3 r/u - 72% of 160
115 kg x 3 l/u
125 kg x 3 r/u - 78%
125 kg x 3 l/u - today's workout felt great, feels like I'm making some of the form changes I'd been trying to make. Much thanks to Pavel and Fabio for their good feedback and advice.
60 x 6 = 360
85 x 6 = 510
105 x 6 = 630
630 + 510 + 360 = 1500 kg in 18 lifts straddle
85 x 3 = 255
100 x 3 = 300
125 x 3 = 375
255 + 300 + 375 = 930 kg in 9 lifts hack
115 x 6 = 690
125 x 6 = 750
690 + 750 = 1440 in 12 lifts
1500 + 930 + 1440 = 3870 kg in 39 lifts = 99 kg avg lift

### January 9, 2021: Variety

Variety Day
Play with front levers starting from the bottom. Lock abs and glutes, push down on the rings. Did a few singles and doubles to as high as I could reasonably go, videod some - not bad. Maybe 2 singles and 2 doubles, so 6 "reps".
KB SN: 18 kg, 3R @ 10/min (about 20 sec elapsed), rest until next min, 3L at same. Looking for good overhead position, looking to see how snatching a kettlebell feels, all pretty good today

## Friday, January 8, 2021

### January 8, 2021: SW, SQ

SW:
00:00 44 kg x 2h x 5
00:30 44 kg x 2h x 5
01:00 44 kg x 2h x 5
01:30 44 kg x 2h x 5
03:00 44 kg x 2h x 5
03:30 44 kg x 2h x 5
04:00 44 kg x 2h x 5
04:30 44 kg x 2h x 5
06:00 24 kg x left x 5
06:30 24 kg x left x 5
07:00 24 kg x left x 5
07:30 24 kg x left x 5
09:00 24 kg x right x 5
09:30 24 kg x right x 5
10:00 24 kg x right x 5
10:30 24 kg x right x 5
SQ:
135 x 3
155 x 3
175 x 5, 5, 4 - enough for today, short on time, and sets of 5 with my old 1RM ain't bad, even if it isn't 5 x 5 just yet.

## Thursday, January 7, 2021

### January 7, 2020:PU, SW

Tiring lockouts and hangs on PU yesterday, just something easy today
PU: RT x 4, 5, 3 - hang to pause at top
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 left x 10
06:00 24 kg x right x 10
07:00 24 kg x right x 10
09:00 32 kg x 2h x 10
10:00 32 kg x 2h x 10
HR: AVG=128 MAX=149

## Wednesday, January 6, 2021

### January 6, 2020: BP (light)

walk
Play with front lever on rings, starting from ground instead of coming out of Skin-the-Cat
Dip stretch
PU: uneven rings x 1, lf, 8-sec hold at top, 10-sec hang at bottom
BP: light/medium day
135 x 4 reps x 5 sets was the plan
135 x 5 reps x 4 sets is what I did because I was short on time.
NB: practice driving with legs into shoulders into bench - like this a lot!
NB: Have been focusing on long collarbone on right side, now actively pulling the bar out and lengthening collar bone on both sides, definitely feels different, hopefully works out OK.

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