October 31, 2021: PU, SW, FSQ, BP+

yesterday, Saturday, just a couple of short walks Today, Sunday, early short walk PU: 1 slow on rings SW: 00:00 28 kg x left x 10 01:00 28 kg x left x 10 04:00 28 kg x right x 10 05:00 28 kg x right x 10 08:00 48 kg x 2h x 10 - 50 total avg = 131, max = 146 long break FSQ: bar x 1 95 lb x 2 115 x 3 135 x 3 paused/exhale, x 3 paused. Need to keep right shoulder from rounding down/forward BP+: 8 kg x 2: curl once (each separately), press 5x repeat BP: 135 x 3 10 kg x 2: curl both together, press 10x BP: 135 x 5 tomorrow - kettlebell MP

October 29, 2021: PU, MP (~90%)

Tired and sore from a lot of practicing music this week. PU:bw x 1 slow w/ hold at top on rings MP: 00:00 24 kg x 2L/R 03:00 24 kg x 2L/R 06:00 24 kg x 2L/R - tighter abs but possibly not enough "dominanta" on pressing 09:00 24 kg x 2L/R - better dominanta, previous set was a little too hollow position, but also getting tired 12:00 24 kg x 1L/R 15:00 24 kg x 1L/R - 10 total reps, same 6 sets as quasi-85% session on Oct. 19th HR avg = 108, max = 139

October 28, 2021:MP, SW

playing with a light behind/over the shoulder carry - seems to stretch right shoulder in a way it needs MP: 20 kg x 5L/R, 5L/R SW: 00:00 28 kg x left x 10 01:00 28 kg x right x 10 03:30 28 kg x left x 10 04:30 28 kg x right x 10 avg = 133 max = 146

October 27, 2021: FSQ, BP

Shoulder dislocates w/ stick - not very much ROM at all FSQ:in Oly Shoes bar x 10 bounced 95 lbs x 8 - bounced most, paused a few. Elbows in helps w/ pressure on shoulder 115 lb x 5 - just enough weight that I could feel, and fight, the tendency to tilt forward coming out of the hole. BP: odd workout on the bench. Took a pair of 8 kg bells with me. Haven't benched in 3 months or so. 8 kg: curl each one, 8 presses 135 lb x 1 on bar 8 kg: same 135 lb x 2 on bar 8 kg: 1 curl and 10 presses

October 26, 2021:PU, MP, SQ

bar hang earlier, left elbow feels a little funky PU: RT x 2 NP: 8 kg x 3L/R MP: 20 kg x 5L/R PU: bar x 3 - dead hang, pack, up, pause, lower to hang, repeat MP:20 kg x 6L/R break SQ: Steinborn, again just playing w/ a 10 lb plate on each side, tried from the side and also the front, no firm conclusions yet but from front, starting on right shoulder is OK. Starting on left shoulder, I cannot get my right hand to the bar.

October 25, 2021: SW, MP

yard work walk w/ stair sprints NP: 8 kg x 5L, 5R SW: 00:00 28 kg x left x 10 01:00 28 kg x right x 10 03:30 28 kg x left x 10 04:30 28 kg x left x 10 - two lefts in a row 07:00 28 kg x right x 10 08:00 28 kg x right x 10 - 60 today, have rehearsal tonight and it's already 5 pm avg = 138, max = 152 getting better at keeping left elbow straight short break MP: 20 kg x 5L/R, x 5L/R

October 24, 2021: SW

SW: 48 kg x 2h x 10 - took a few reps to find my hips on the backswing and hit parallel to the front.

October 23, 2021: SW

Busy day SW: 00:00 24 kg x left x 10 00:30 24 kg x right x 10 01:00 24 kg x left x 10 01:30 24 kg x right x 10 - deadlifted yesterday, legs tired, but a great 2:00 workout avg = 135, max = 148 later, cut the lawn

October 22, 2012: PU, MP, DL

walk w/ stair sprints PU: 1 slow on rings, hold at top MP: 20 kg x 5L/R, x 4L/R (because we did 6 for 2nd set yesterday) DL: 155 lb x 3 double over 205 x 3 double over 255 x 3 double over 125 kg (275 lb) x 1 double over 145 kg (319lb) x 2 r/u, x 2 l/u

October 21, 2021: MP, PU, SQ, SW

MP: 20 kg x 5L/R PU: bw, rings, start on 2" box to get more of a false grip, 3 reps moderate speed, 5-sec hang at end MP: 20 kg x 6L/R PU: as above bu 4 reps break Steinborn SQ - first time in a long time, just a 10 lb plate on each side. From R, L, R, L - shoulders really feeling my lack of mobility. break SW: 00:00 32 kg x left x 10 01:00 32 kg x right x 10 04:00 32 kg x left x 10 05:00 32 kg x right x 10 - focus on keeping left elbow straight today max = 142, avg = 122 NB: using red 32, handle is slick.

October 20, 2021: Variety

A few goblet squats up to 44 kg, tried 64 kg but couldn't clean, tried 48 kg after that but was tired

October 19, 2021: PU, MP (85% day), SW

1RM = 27 kg 85% = 23 kg 5 x 23 kg = 26 kg 20 kg x 9 = 1RM of 26 kg - as 20 kg x (5, 4) x 2 - one option 24 kg x 4 = 1RM of 26 kg - as 24 kg x 1, 1, 1, 1 PU: 2 slow on rings. 1st a little discomfort in left shoulder, added "long collarbone" cue, next one was best in recent memory, able to move rings in and out a bit and felt good MP: 00:00 24 kg x 1L/R 02:30 24 kg x 1L/R 05:00 24 kg x 1L/R 07:30 24 kg x 1L/R - starting to feel a little tired 11:00 24 kg x 1L/R 14:30 24 kg x 1L/R - 6 singles break SW: 00:00 28 kg x left x 10 01:00 28 kg x right x 10 03:30 28 kg x left x 10 04:30 28 kg x right x 10 07:00 28 kg x left x 10 08:00 28 kg x right x 10 10:30 28 kg x left x 10 11:30 28 kg x right x 10 14:00 28 kg x left x 10 15:00 28 kg x right x 10 - 100 swings avg = 134, max = 152 NB: Previous time for 100 swing @ 28 kg cut by 2 minutes, HR almost identical avg and max - good!

October 18, 2021: MP, PU, SW

MP: 20 kg x 5L/R, x 5L/R PU: on bar, 3 controlled pace but not super slow SW: 00:00 28 kg x left x 10 01:00 28 kg x right x 10 - tired from the last few days, long rehearsal tonight, this will suffice.

October 17, 2021: SW, MP, PU

short walk PU: 1 slow on rings SW:using red, thicker handled 32 kg 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 04:00 32 kg x left x 5 - by the book, go on 3:00 but clearly not ready then 04:30 32 kg x right x 5 05:00 32 kg x left x 5 05:30 32 kg x right x 5 - 40 swings w/ thicker handle 32 kg avg = 131, max = 147 long break MP: 20 kg x 5L/R - :20 hold at top at end of last rep each side PU: on bar, 1 slow, cadence 7-7-7 up, hold, down MP: 20 kg x 5L/R

October 15, 2021: MP, PU, SW

Yesterday, Thursday, no lifting - shoulders tired and sore. But took a 4.5 mile walk Today, Friday walk w/ 4 sprints on the way home from town. PU: rings, 1 slow break MP: 20 kg x 5L/R break MP: 20 kg x 5L/R break SW: 00:00 28 kg x left x 10 01:00 28 kg x right x 10 03:00 28 kg x left x 10 04:00 28 kg x right x 10 06:30 28 kg x left x 10 07:30 28 kg x right x 10 10:00 28 kg x left x 10 11:00 28 kg x right x 10 - 80 swings, cut out 1:00 of rest then :30 and :30 so finished 2:00 earlier AVG = 131, max = 151 We can call this Q & D & S & S :)

October 13, 2021:MP, PU, SW

walk, including a few bw windmill in the park break MP: 20 kg x 5L/R PU: 1 rep on rings on a 7-7-7-7 count of up, hold, down, relaxed hang but false grip the whole time. MP: 20 kg x 5L/R PU: 1 rep on straight bar (using ulnar deviation at top), again on a 7-7-7-7 count of up, hold, down, relaxed hang but false grip the whole time. SW: heavy 2h, had planned on more but cooked after 50 reps 00:00 64 kg x 2h x 10 01:00 64 kg x 2h x 10 - nowhere near parallel 04:00 48 kg x 2h x 10 05:30 48 kg x 2h x 10 - many reps to parallel, some not - it's an effort to get to parallel 08:30 44 kg x 2h x 10 - consistent reps to parallel - total 50 reps, max = 155, avg 142, was 120+ to start just thinking about what was to come.

October 12, 2021:NP, GU, MP, DL

Neider Press: 8 kg, lf, a bunch at different angles instead of just straight to the front 10 kg, lf, x 3, 5 w/ pause at last rep lockout 12 kg - no go GU: lots w/ 8 kg to elbow, rf 3, 2, 2, last one to hand -ugh, I'm terrible at these w/ left elbow down NB: Cooked afterwards - abs tired, especially on right side, which is probably what's supposed to be happening. break walk w/ some stair sprints break PU: 1 slow on rings MP: 20 kg x 3L/R, 4L/R, 3L/R - the 3/4/3 scheme is a great alternative to 5/5 when I'm tired. DL: has been a while ... 205 lb x 5, double over, paused tng 255 lb x 3, double over, paused tng 125 kg (275 lb) x 2, r/u, paused tng 137.5 kg (303 lb) x 2, l/u, paused tng

October 11, 2021: NP, SW, MP

walk Neider Press: 6 kg x 3R/L 8 kg x 3R/L 10 kg x 3L/R - ~5-sec hold on last rep walk SW: Q&D model: 00:00 28 kg x left x 10 01:00 28 kg x right x 10 HR = 138 04:00 28 kg x left x 10 05:00 28 kg x right x 10 = HR = 145 08:00 28 kg x left x 10 09:00 28 kg x right x 10 HR = 148 12:00 28 kg x left x 10 13:00 28 kg x right x 10 HR = 152 16:00 28 kg x left x 10 17:00 28 kg x right x 10 - 100 swings, AVG=133, max = 152 (weird spike to 179 after I finished and moved phone) MP: 20 kg x 5L/R, x 5L/R, walk length of gym in overhead hold at end of each arm

October 9, 2021: PU, SW

PU: 1 slow on rings SW: 00:00 48 kg x 2h x 5 00:45 48 kg x 2h x 5 01:30 44 kg x 2h x 5 02:15 44 kg x 2h x 5 03:00 40 kg x 2h x 5 03:45 40 kg x 2h x 5 04:40 36 kg x 2h x 5 05:15 36 kg x 2h x 5 = 40 swings

October 8, 2021: MP (85% DDP day), NP

MP: 85% day 24 kg x 2L/R, 1L/R, 1L/R - first 24 kg presses in a long time, went well break walk w/ some sprints Neider Press: 8 kg x 12L/R

October 7, 2021: PU, MP, SW, NP

First day no medicine for covid shot effects, still tired Walk 2 mi w/ 25 lbs PU: Rolling Thunder - a few, a few L-sits, some hang time while demonstrating for a friend break MP: 20 kg x 3L/R, 4L/R, 3L/R - feeling tired, got the reps in this way instead of 5 reps x 2 sets, good choice! SW: again tired, so 00:00 28 kg x left x 10 01:00 28 kg x right x 10 02:00 40 kg x 2h x 10 05:00 28 kg x left x 10 06:00 28 kg x right x 10 - total 50 swings today, needed this contrast AVG=140, max=152 break Neider Press: 8 kg x 8L/R

October 6, 2021: PU, MP, SW, NP

walk PU: x 1 5-10-5-5 slightly false grip on rings MP: 20 kg x 5L/R, 5L/R - adding more focus on abs firing and thus hips more underneath me and less to the front - feels better on lower back and it removed the bit of hyperextension I tend to have. SW: did after presses so HR higher 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 04:00 - 28 kg x left x 8 05:00 - 28 kg x right x 8 06:00 - 28 kg x left x 8 07:00 - 28 kg x right x 8 08:00 - 28 kg x left x 7 09:00 - 28 kg x right x 7 - 86 swings total, AVG=149, max=159 break Neider Press: 8 kg x 10R/L

October 5, 2021: MP

Got 3rd COVID shot yesterday, not feeling great today MP: 20 kg x 5L/R, x 5L/R Neider Press: 8 kg x 2-3-5 ladder, rf

October 4, 2021: SW, GU, MP/PU

yesterday, play in church and also outdoor concert where I brought the PA. Today, Monday: walk 2 mi SW: 00:00 - 28 kg x left x 10 01:00 - 28 kg x right x 10 02:00 - 28 kg x left x 9 03:00 - 28 kg x right x 9 04:00 - 28 kg x left x 8 05:00 - 28 kg x right x 8 06:00 - 28 kg x left x 7 07:00 - 28 kg x right x 7 08:00 - 28 kg x left x 6 09:00 - 28 kg x right x 6 - 80 swings total (I think) - HR in zone 3 most of the time, AVG=137, max=145 break GU: after a few lousy attempts with 12 kg, went back to 8 kg. It is definitely a thing with a right side oblique muscle not wanting to fire, combined with a sensitive spot on my left elbow. Need to keep up a greater frequency and volume of these with this weight. MP: 20 kg x 5L/R - experimenting with ulnar deviation today PU: x 1 on rings, 5-10-5-5 (up, hold, down, hold) MP: 20 kg x 5L/R PU: x 5 bw on bar. Slow but not super slow, tried feeling ulnar deviation at top, liked it. Slightly false grip here, too.

October 2, 2021: MP, PU, SW

Yesterday, Friday, mostly off but walk 2 mi w/ 25 lb. Neider Press: rf x 8, 7, 6 Today, Saturday walk 2 mi w/ 35 lb. break MP: 20 kg x 5L/R PU: x 1, false grip,slow as 5, 5, 5 sec up, hold, down MP: 20 kg x 2 bells x 5 reps, felt good but almost fell over backwards at lockout so bells too far behind PU: x 2 as above but at bottom, release tension, pause briefly, repack, then 2nd rep 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 - meant to do 9, not 10 both side 04:00 28 kg x left x 9 - remembered 05:00 28 kg x right x 10 - forgot - total 59 swings Neider Press 5 rf @ kg

October 1, 2021:Variety - Neider Press

walk 2mi w/ 25 lb Neider Press: rf, 8, 7, 6 - most in a day, I think. Using more of lats, feels better.