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

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 ...

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

March 26, 2021: GU

GU: 4 alternating singles each side @ 8 kg

March 25, 2021: DL (light)

walk about 3 mi DL: Hack: 225 x 5 l/u, x 5 r/u

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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