## 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

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