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

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

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

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!

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.

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.

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

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

April 13, 2021: SW

walk Some swings while teaching

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

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

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.

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

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

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

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

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

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