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

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.

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

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

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

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

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

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

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

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.

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

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.

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

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

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.

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

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

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

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

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.

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)

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