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

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.

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! :)

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.

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

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.

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)

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.

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!!

January 20, 2021: Variety

walk GS: 18 kg x 1 w/ 5 curl SW: 32 kg x 2h x 25

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.

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

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

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

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.

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.

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

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

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.

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

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.

January 5, 2020: Hack DL

Busy morning, also bit of an upset stomach today: DL: Hack DL (behind the back) 135 x 5 185 x 5 235 x 5 275 x 4 (grip failed on last rep. NB: didn't rest much between sets)

January 4, 2020: SW, BP

Saturday, January 2 Moved a ton of slate pieces Sunday, January 3 Tired, nothing, got a nap in Monday, January 4 SW: 00:00 44 kg x 2h x 10 01:00 44 kg x 2h x 10 03:00 32 kg x left x 10 04:00 32 kg x left x 10 06:00 32 kg x right x 10 07:00 32 kg x right x 10 09:00 44 kg x 2h x 10 HR: Avg = 127, max = 141 break walk PU: RT x 1 slow, pause at top SQ: 135 x 3, pause at bottom BP: 135 lb x 3: ~3-sec pause on chest each rep 165 lb x 5, 5 (yes!), 4 (last rep was a grind), 3, 3 Notes: First time all 5 sets @ 165, volume of 20 reps @ this weight is up from 16 reps last time and 13 reps the time before that.

January 1, 2021: Variety

Sore from all the moving yesterday. SW: 44 kg x 2h x 10 x 2 sets run errands in the car MP: 16 kg x 10L, 10R - neither felt great on shoulder, right shoulder still tight. Did a couple of more reps right to try to find the good groove. Practiced rotating t-spine to right, then those extra right side presses were OK, barely, but OK. walk