September 30, 2021: GU, MP, SW

walk w/ 4 stair sprints GU: 12 kg to elbow and to hand, still sorting out rolling onto left elbow w/ weight in right break MP: 20 kg x 5L/R, 5L/R - getting better speed out of these presses. Still makes right shoulder a little sore afterwards, need to keep super-tight and looking for the best groove on this side. (Left side is fine.) SW: 00:00 28 kg x left x 10 01:00 28 kg x right x 10 02:00 28 kg x left x 10 03:00 28 kg x right x 10 - total 40 swings (116 for the week so far on Tue/Wed/Thu - aiming for less than last week) Neider Press: 8 kg, 2-3-5 ladder, rf

September 29, 2021: Variety: ruck, walk, Neider press, MP (80% as 7 reps), SW

walk 2 mi w/ 25 lb in pack a few goblet squats, LLBS w/ 135 lb, and deadlifts with 225 lb break walk 1.5 miles unweighted Neider Press: 8 kg, rf, 1-2-3-4-5 ladder w/o putting the weight down break MP: Doing DDD w press, and since I don't have 22 kg: 20 kg x 7L/R, 7L/R PU: 1 slow on rings: 5 up, 10 at top, 7or 8 down SW: 00:00 32 kg x left x 10 01:00 32 kg x right x 10 02:00 32 kg x left x 7 03:00 32 kg x right x 7 - total 34 swings

September 28, 2021: SW, MP, PU, Neider Press

Yesterday, Monday, walk about 3 miles, lots of driving Today, walk about 2 miles including several stair sprints SW: OTM: 7 swings x 28 kg for 6 sets, 42 swings, trying to keep maximum heart rate lower and rest periods shorter as a change of pace, seemed good. Tired today, first time something new, so easy, certainly could have done a few more sets and hit 70 total. HR avg = 129 (about the same as other swing sessions), max=139 (lower than other sessions) MP: 20 kg 00:00 20 kg x left x 5 01:00 20 kg x right x 5 04:30 20 kg x left x 5 05:30 20 kg x right x 5 - better posture, less discomfort, feeling stronger in pressing overall. PU: 1 slow w/ pause at top. (~5 up, ~5 hold, ~5 lower, ~5 hang). False grip. break Neider Press: 8 kg x 10R, 10L. Focused on slower, more controlled movement and brief pause with fully locked elbow on each rep at extension.

September 26, 2021: Variety: MP, DL

Cossack sequence including bw windmill MP: 20 kg x 5L/R PU: rings, 1, slow - good except hurt at very top, but not as badly as sometimes .. MP: 20 kg x 5L/R CU: bar, 1 slow as 5-sec up, 10-sec hold at top, 5-sec down DL: Conventional Eleiko, 120 kg (265 lb) x 3 double over, paused tng - first in a while

September 24, 2021: Neider Press, Variety, SW, ArmBar, GU

After Wednesday's lifting, the evening found me pretty tired, and the weather was very muggy, and I went to sleep early. Yesterday, Thursday, no lifting but a 5 mile walk with a couple of stops at stores as destinations. Felt tired afterwards but basically good, had a bigger-than-usual midday snack, and taught most of the afternoon afterwards. Today, Friday Neider Press: 8 kg x 15 lf, x 8 rf - still liking how my shoulders feel after these. First time doing 2 sets, I think. MP: tried seated press w/ 8 kg x 3 each side. Left side, as expected, works better PU: 1 very slow on rings, only minor discomfort, no pain left side - progress! CU: on bar, slow, didn't feel good to go 100% of the way up, break, success this time! SW: last week, I did 90 swings. This week, I've done 260 already by today, so we'll take it a bit easy on the volume today and tomorrow: 00:00 40 kg x 2h x 5 00:30 40 kg x 2h x 5 01:30 40 kg x 2h x 5 02:00 40 kg x 2h x 5 03:00 40 kg x 2h x 5 03:30 40 kg x 2h x 5 - 30 total, working on loading hips because the better the hip load, the easier it is to perform these well: more explosiveness, better height, less fatigue ArmBar: experiment, cannot do "by the book" with right arm because lumbar rotates and puts pressure on herniated disc. So, instead of bent leg, straighten it, which my flexibility allows and seems to stabilize lumbar sufficiently. Used 12 kg GU: play w/ 12 kg and bw only, and just to elbow, still sorting out coming up onto left elbow, still finding right oblique, and that way of the X, from right foot to left elbow, lacking severely, but it gets better with some repetition.

September 22, 2021: PU, Neider Press, DL, SW, GU

PU: 1 very slow on rings. Less discomfort in left shoulder this time, still a little, paused there to feel it out, making progress for sure. Now doing all my short bar hangs in 4 different positions: overhand, both over/under grips, and underhand. Neider Press: lf, 1-2-3-4-5 ladder, no break first 4 rungs, short rest between last two. While teaching: SW: 32 kg x 2h x a few DL: end of teaching session, 225 lb x 10, light tng, felt great to do break SW: 00:00 28 kg x left x 10 01:00 28 kg x left x 10 03:00 28 kg x left x 10 04:00 28 kg x left x 10 06:00 28 kg x left x 10 07:00 28 kg x left x 10 09:00 28 kg x left x 10 10:00 28 kg x left x 10 11:00 28 kg x left x 10 12:00 28 kg x left x 10 - as yesterday but w/ 28 kg. Experimenting with keeping elbow really locked out, seems to feel better! break GU: 8 kg, 2R/L, 2R/L to hand. Figured out that right oblique doesn't fire when weight is on right side, thinking about making that happen fixes most things. PU: rings, x 1, 1, super slow - didn't false grip solidly 1st rep, hurt left side. Better grip on next rep and it was good.

September 21, 2021: SW, GU, MP, ZDL

Played around with chinup grip. Hangs feel really tight. Slow, with rotation on rings hurt on my left shoulder. slow on a bar felt OK, though. Need to get back to being able to do chinups! SW: 00:00 24 kg x left x 10 01:00 24 kg x left x 10 03:00 24 kg x left x 10 04:00 24 kg x left x 10 06:00 24 kg x left x 10 07:00 24 kg x left x 10 09:00 24 kg x left x 10 10:00 24 kg x left x 10 11:00 24 kg x left x 10 12:00 24 kg x left x 10 - haven't gone this light in a while, also haven't done 100 swings in a while. Nice opportunity to sort out some form things: weight distribution and hinge dept GU: bw: rf, full, stepover style 8 kg: rf, full, stepover style x 2 alternating singles. Halting progress, but nonetheless, progress walk and break MP: 20 kg x 5L/R, 5L/R - using GLAG-P, excellent set of cues! Thank you, Fabio!! Zercher DL: 155 lb, worked on getting a better starting position, which I did, but then got an ab cramp after the 2nd rep, so only 2 reps today. This is a good weight for a while for me on this movement.

September 20, 2021: SW, GU

Saturday, September 18 - Neider Press, 8kg x 10 each way Sunday, September 19 - Neider Press, 6 kg, 13 each way, later 2 mile ruck w/ 25 lbs Today, Monday SW: again, playing w/ time 00:00 40 kg x 2h x 10 01:30 40 kg x 2h x 10 04:00 28 kg x left x 10 05:30 28 kg x left x 10 08:00 28 kg x right x 10 09:30 28 kg x right x 10 - total 60 swings NB: last time, did 2nd set of each series on the 1:00 and each series on the 5:00. Switching to 2nd set on the 1:30 allows better overall recovery. Want to stay with this 60-swing workout and keep working down the time. GU: 12 kg, 4 alternating singles, lf. When left side is down, still have trouble not sliding my body up as I do the first step.

September 17, 2021: MP, 1A PU, ZDL, HLR

riffing on 2 days ago's session PU: partial, packing and unpacking on rings * skip light DL in possible favor of heavy DL at the end MP: 20 kg x 4L/R, x 4L/R, x 4L/R - still using my new cues 1A 1L PU: x 1 L/R @ 12" 1A PU: x 3 L/R @ 12" ZDL: 155 lb x 1, 1 - first time this go-round @ 155 lb HLR: 5 - last rep was tough

September 16, 2021:SW, GU, 1-leg 2-kb DL

SW: 00:00 40 kg x 2h x 10 01:00 40 kg x 2h x 10 05:00 28 kg x left x 10 06:00 28 kg x left x 10 10:00 28 kg x right x 10 11:00 28 kg x right x 10 - total 60 swings, avg HR=127, max=146 GU: 12 kg x 3 alternating singles each side, rf, to hand. Finding same problem as w/ swings, need to focus on pressing down with right foot when that's the bent leg. Perhaps related to nerve damage I still have, don't know, doesn't matter, just need to do it. 12 kg is right weight for me to sort out my getup issues, need to stay with this weight a while. 1-leg, 2-kg DL - never really did these before, looking at them as stepping stone to barbell of same lift. 2 x 8 kg x 1R/L 2 x 12 kg x 1R/L 2 x 16 kg x 1R/L - got better as they went, ought to work up this version a bit before switching to barbell

September 15, 2021: Variety: light DL, MP, 1A PU, ZDL, HLR

DL: a few @ 225 lb while teaching MP: 20 kg x 3L/R, 3L/R, 4L/R - experimenting with new position for right shoulder, thinking "long collarbone" and it's helping get rid of the clicking. Neider Press: 10 kg x 5L/R PU: one slow (~10 sec for roundtrip) on a bar 1A PU: on 12" box, 2L/R ZDL: 135 lb x 5 singles A few failed attempts at 1-leg, 2h DL @ 135 lb - manage to break the bar off the ground but that was it. Need lighter weight for this for sure. HLR: 4 - again, experimenting with keeping right shoulder happy

September 14, 2021: SW

A few hours of driving in the morning SW: - new format today 00:00 40 kg x 2h x 5 00:30 40 kd x 2h x 5 02:00 28 kg x left x 5 02:30 28 kg x left x 5 04:00 28 kg x right x 5 04:30 28 kg x right x 5 - total 30 swings, but experimented with better explosion, slightly straighter arms at the top, keeping the grip balanced between the two hands on 2h swings.

September 13, 2021: Variety

Ruck: 2 mi w/ 50 lbs, roundtrip to grocer store, took it off while in store 1A PU @ 12" x 3, 2 lf MP: 20 kg x 3L/R, x 2R/L - right shoulder definitely sore

September 12, 2021: Short Ruck

First walk w/ 50 lb pack, map says 0.4 miles each way

September 11, 2021: SW

September 11. Dies irae, dies illa SW: while teaching 00:00 40 kg x 2h x 10 01:00 40 kg x 2h x 10 04:00 40 kg x 2h x 10 05:00 40 kg x 2h x 10 08:00 40 kg x 2h x 10 09:00 40 kg x 2h x 10 12:00 36 kg x 2h x 10 13:00 36 kg x 2h x 10 = 80 swings

September 10, 2021: Variety: SW, GU, HLR

Neider Press: 10 kg x 3L, 3R, rest, 5L, 5R - PR for 5 reps @ this weight WM: 8 kg, 1L, 2R but neither on R was good. SW: 00:00 32 kg x left x 10 01:00 32 kg x left x 10 04:00 32 kg x right x 10 05:00 32 kg x right x 10 - 40 reps @ 32 kg one-handed = good break GU: full GU, bw only x 1 each side 10 kg, full GU w my kneeling modification, 1 each side 12 kg, full GU, same, 1 each side, and that's enough getups for today. Overall, better than in the recent past. break HLR: 2

September 9, 2021:Variety again: SW, GU, MP

10 kg: Neider press, 2 sets of 5 each way WM: 8 kg x 1L/R break SW: 00:00 32 kg x left x 10 01:00 32 kg x right x 10 GU: 10 kg to hand, not lowering from pressed, 5L, 5R (just elbow, hand, elbow, down, back to elbow, etc.) MP: 20 kg x 5L/R, rest, x 5 L/R HLR: 4 - each rep, dead hang then pack shoulders then HLR then lower, then unpack shoulder, repeat

September 8, 2021: 1A PU, ZDL, HLR

1A PU on 12": 2L, 2R, 3L, 3R ZDL: 135 lb x 1, 1, 1 - progressively better, need to do these more often HLR: 3, 2 - noticing some shoulder discomfort on reps after the 1st rep on right side

September 7, 2021: MP, SW

Ruck 1.5 mi w/ 35 lb break MP: 20 kg x 5L/R, x 5L/R SW: 00:00 36 kg x left x 5 00:30 36 kg x right x 5 01:00 36 kg x left x 5 01:30 36 kg x right x 5 03:00 32 kg x left x 5 03:30 32 kg x right x 5 04:00 32 kg x left x 5 04:30 32 kg x right x 5 06:00 32 kg x left x 6 06:30 32 kg x right x 6 07:00 32 kg x left x 6 07:30 32 kg x right x 6 - total 64 swings

September 6, 2021: More Variety: MP, 1A PU, WM, HLR

yesterday, Sunday - walk about 2 miles before church Today, Monday: MP: 20 kg x 5L, 5R, rest, x repeat but with ~10-sec hold at end while I looked at the bell overhead Ruck: 35 lb x 1.95 mi 1A PU: 12" elevation x 2, 2, 3 - first triple. Giving up on 1A 1L PU for now, too hard to do more than a single WM: 6 kg x 2L, 2R, 1L, 1R HLR x 3 - getting a little easier

September 4, 2021: 1A PU, ruck, HLR

1A 1L PU x 2L, 2R 1A PU x 2L, 2R, 2L, 2R walk 2 mi w/ 35 lb pack PU: 2 slow ones on rings HLR: 3

September 3, 2021: SW, GU, HLR

Sept 1 - 2 mi walk w/ 35 lb pack, some partial GU w/ 8 kg Sept 2 - short walk w/ 35 lb pack, clear street trash from 0600 for 1 hour Sept 3, today, Friday Cossack sequence and some splits while teaching Neider Press: 8k x 5L, 5R, rest x 5L, 5R SW: 00:00 32 kg x left x 5 00:30 32 kg x left x 5 01:00 32 kg x left x 5 01:30 32 kg x left x 5 03:00 32 kg x right x 5 03:30 32 kg x right x 5 04:00 32 kg x right x 5 04:30 32 kg x right x 5 (phone call) 08:00 28 kg x left x 5 08:30 28 kg x left x 5 09:00 28 kg x left x 5 09:30 28 kg x left x 5 11:00 28 kg x right x 5 11:30 28 kg x right x 5 12:00 28 kg x right x 5 12:30 28 kg x right x 5 14:00 28 kg x left x 10 - total 90 swings GU: 10 kg today: 5R to elbow, 5L to elbow, 3R to hand, 3L to hand HLR x 3