## Sunday, October 31, 2021

### 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

## Friday, October 29, 2021

### 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

## Thursday, October 28, 2021

### 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

## Tuesday, October 26, 2021

### 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.

## Monday, October 25, 2021

### 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

## Sunday, October 24, 2021

### 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.

## Saturday, October 23, 2021

### 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

## Friday, October 22, 2021

### 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

## Thursday, October 21, 2021

### 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

## Tuesday, October 19, 2021

### 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!

## Monday, October 18, 2021

### 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.

## Sunday, October 17, 2021

### 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

## Friday, October 15, 2021

### 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 :)

## Wednesday, October 13, 2021

### 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.

## Tuesday, October 12, 2021

### 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

## Saturday, October 9, 2021

### 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

## Thursday, October 7, 2021

### 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

## Wednesday, October 6, 2021

### 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

## Tuesday, October 5, 2021

### 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

## Monday, October 4, 2021

### 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.

## Saturday, October 2, 2021

### 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

## Friday, October 1, 2021

### 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.

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