## Friday, September 24, 2021

### 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.

## Wednesday, September 22, 2021

### 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.

## Tuesday, September 21, 2021

### 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.

## Monday, September 20, 2021

### 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.

## Friday, September 17, 2021

### 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

## Thursday, September 16, 2021

### 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

## Wednesday, September 15, 2021

### 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.

## Monday, September 13, 2021

### 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

## Saturday, September 11, 2021

### 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

## Friday, September 10, 2021

### 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

## Thursday, September 9, 2021

### 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

## Wednesday, September 8, 2021

### 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

## Tuesday, September 7, 2021

### 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

## Monday, September 6, 2021

### 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

## Saturday, September 4, 2021

### 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

## Friday, September 3, 2021

### 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

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