June 30, 2021: SQ (light), BP (light), DL

walk Meet is 2 weeks from today. Mini-meet, sort of, is our format. SQ: 185 lb x 3, 205 x 2 = 5 reps BP: 135 lb x 5, 155 x 3, 165 x 2, 175 (80 kg) x 1 = 11 reps, BP likes a little more volume, even light days DL: warmup:225 lb x 3 double over 125 kg x 5 l/u 132.5 x 4 r/u 140 x 3 l/u 145 x 2 l/u 150 x 1 l/u - was tired, hard to get psyched for it, was slower, but still steady. Next week, in the interest of staying fresh for the meet, might do the same but skip the 150 kg single.

June 29, 2021:Variety

Cossack sequence, good Tried WM again, bw OK, 10 kg not, just tired from a long day and from 6 WM each side yesterday Bunch of kb press w/ 12 kg and 16 kg, just to get a feel for this again. BP: 135 lb x 5

June 28, 2021: SQ (light), BP

Today, Monday, June 28 WM: bw x 2R/L, 10 kg x 1, 1, 2, 2 R/L - got better as they went, pretty poor to start SW: 00:00 32 kg x right x 10 01:00 32 kg x left x 10 - first swings in a while SQ: 160 (71%) lb x 8, 180 lb (80%) x 6 - both up 5 lb from last easy day, all felt solid BP: 135 lb (70%) x 5 145 (75%) x 5 155 (80%) x 5 145 (75%) x 7

June 25, 2021: SQ

Cossack sequence including bw WM cut the lawn WM: bw x 2R/L, 10 kg x 2R/L, x2R/L, x 1R/L - first day of 5 each side w/ 10 kg, need to do these more often, need to spend more time on 10 kg than I did on 8 kg SQ: 155 lb x 3 175 x 5 185 x 4 195 x 3 205 x 2 215 x 1 - a good day

June 24, 2021: Variety

a lot of bottoms-up Dragon Flags DIP: 2 or 3 BP: 135 x 5, focus on good form Later, tried some WM but glutes so tight that I gave up.

June 23, 2021: SQ (light), BP (light), DL

walk WM: bw x 1R/L, 10 kg x 1R/L SQ: 155 lb (69%) x 8, 175 (77%) x 6 break BP: 135 lb (70%) x 8, 150 (77%) x 5 DL: 185 lb x 1, 235 x 2, 285 x 1 - double over On May 29 we did: 00:00 135 kg x 5 double over 04:00 135 x 5 r/u 08:00 135 x 5 r/u 12:00 135 x 5 l/u 16:00 135 x 5 l/u Today, 140 kg 00:00 140 kg x 5 double over 06:00 140 kg x 5 r/u 12:30 140 kg x 3 r/u - getting tired 19:00 140 kg x 2 l/u - first DL real workout in 4 weeks, tired, not going to push. Intensity was high at 86%, lower volume is OK, longer rests are OK, meet is in 3 weeks

June 22, 2021: Variety

walk Quite a bit while teaching Cossack sequence 1-leg DL PU - hang, pack and unpack, hollow 40 kg swings with Jessica 00:00 40 kg x 2h x 5 00:30 40 kg x 2h x 5 01:00 40 kg x 2h x 5 01:30 40 kg x 2h x 5 03:00 40 kg x 2h x 5 03:30 40 kg x 2h x 5 04:00 40 kg x 2h x 5 04:30 40 kg x 2h x 5

June 21, 2021: Variety

Saturday, June 19: USPA "Doc Strong" meet in Southampton, PA. SQ 102.5 kg, BP 85 kg, DL 152.5 kg Sunday, June 20: first WM w/ 10 kg. bw x 1R/L, 8 kg x 2R/L, 10 kg x 2 R/L Today, Monday, June 21 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 PU: RT hang x ~15 seconds

June 14, 2021: SQ

Saturday, June 12 - played classical guitar for 3 hours Sunday, June 13 - nothing Today, Monday, June 14 - meet is this coming weekend WM: bw x a few, 8 kg x 5R, 5L - excellent, and now time to start incorporating 10 kg DIP: bw x 5 SQ: 155 x 5, 175 x 3, 195 x 3, 205 x 1

June 11, 2021:DL

walk Lifted some yesterday, don't usually do 2 days in a row Meet in 8 days SQ: 135 lb x 2 BP: nothing DL: 185 lb x 3, 235 x 2, 285 (130 kg) x 1 125 kg x 1 double over 135 x 1 double over 145 x 1 right under 155 x 1 left under - not really difficult

June 10, 2021: SQ, BP

Yesterday, walk about 5-1/2 miles Today: a few bw deep dips SQ: 165 lb x 7 BP: 155 lb x 5, 165 x 3, 175 x 2, short rest, x 1 break 1-leg barbell DL: first ever successes, 1L and 1R @ 115 lbs.

June 8, 2021: SQ, BP

Yesterday, June 7, WM 8 kg x 3R/L, good result wasn't feeling well in the evening and decided to miss NJWS rehearsal. Today, Tuesday, June 8: Meet is in 11 days walk SQ: 135 lb x 5 160 x 5 185 x 3 205 x 3 (about 92.5 kg) - a good meet opener, maybe even 95 kg BP: 135 lb x 5 165 x 3 175 x 2

June 6, 2021: Variety

Just a few windmills: WM: bw x 2R/L, 8 kg x 2R/L, x 2R/L

June 5, 2021:

Friday, June 4 - nothing, very sore from all the BP and floor press yesterday Today, Saturday - again, nothing. Was ravenously hungry yesterday and again today, also very tired, so I decided to play it safe and take it easy. Meet is 2 weeks from today so it's time to taper, anyway.

June 3, 2021: BP

SQ: 155 lb x 5 BP: 135 lb x 8 155 x 5 165 x 3, 4, 3 - was short on time today break Floor Press: 95 lb x 5 115 x 5 135 x 5

June 2, 2021: Variety, DL (light)

walk, including several stair sprints WM: 8 kg, rf, doubles x 3 or 4 - excellent result 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 Later DragonFlag - Airex cushion, straight arms, a few singles and doubles Rings: 1-leg tucked FL, a few seconds on each side DL: 225 x 10 double over, keep tension at bottom

June 1, 2021: SQ, BP

Sunday, May 30: SW: 00:00 32 kg x left x 10 01:00 32 kg x right x 10 Monday, May 31: walk about 3 miles Today, Tuesday, June 1 - meet is in 18 days, so starting to dial back volume Some stair sprints while running errands, about 4 long flights, walk 2-3 mile altogether. Halo: 16 kg x 2 each direction SW: 00:00 32 kg x left x 10 01:00 32 kg x right x 10 SQ: Meet is in 18 days 155 lb x 3 205 x 3 - did 5 x 5 last week 215 x 3 - this would be an OK opener, it's 97.5 kg. Last meet I went 90, 95, 100. 225 x 2 - this is 102.5 kg (actually 102 even but close enough easy day so far, finish with: 185 x 5 BP: 135 lb x 8 155 x 5 165 x 5 - I get out of the right groove when it's less than this weight ... Out of time for now, probably good not to do more today, anyway. Some double swings and double cleans with 2 x 24 while teaching