November 30, 2021: SW

bit of yard work SW: 00:00 40 kg x 2h x 10 01:00 40 kg x 2h x 10 05:00 40 kg x 2h x 10 06:00 40 kg x 2h x 10 - total 40 swings max = 148, avg = 123, all solidly explosive, way out of breath after each series, decided on series on the 5:00 instead of the 4, like this better.

November 29, 2021: SW, PU, MP, SQ, DL

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 04:00 32 kg x right x 5 04:30 32 kg x right x 5 05:00 32 kg x right x 5 05:30 32 kg x right x 5 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 12:00 28 kg x right x 5 12:30 28 kg x right x 5 13:00 28 kg x right x 5 13:00 28 kg x right x 5 - total 80 swings max = 130, avg = 116 NB: using the 10 x 2 system's inter-series rest but the 5 x 4 intra-series rest, feels daisy fresh during and afterward, nice! long break PU: bw, l-sit, rings, x 1 C&P: 20 kg x 5L/R MP: 20 kg x 5L/R - definitely faster than when I started this program cycle break SQ: (heavy) FSQ: bar x 5, 135 lb x 2 LBBSQ: 145 lb x 5 (box), x 5 (box again) x 5 (no box), x 5 (box), x 5 (no box) BP: (light) 135 x 5 (middle fingers), 135 x 5 (index fingers - this way much easier) DL: (light), 125 kg x 2 double over

November 28, 2021: SW

No lifting Thursday, Friday, Saturday - thanksgiving Today, Sunday: Early: SW: 00:00 32 kg x left x 5 00:30 32 kg x right x 5 04:00 32 kg x left x 5 04:30 32 kg x left x 5 05:00 32 kg x right x 5 05:30 32 kg x right x 6

November 24, 2021: NP, PU, MP (~87%), SQ, BP, DL

Yesterday, not much except yard work Today, Wednesday walk NP: 8 kg x 10L/R PU: bw, bar, l-sit x 1, ulnar deviation at top - feels good but also doing only 1 felt right. Abs tired from NP, I think C&P: 24 kg x 1L/R, 2L/R 20 kg x 5L/R 24 kg x 2L/R SQ: 135 lb x 3, 155 x 3 BP: 135 lb x 6 - index fingers, still getting used to this DL: 95 lb x 3, 145 x 1, 195 x 2, 245 x 3, all for deep, squatty start, all double over 125 kg x 1, 2, 3

November 22, 2021:PU, C&P, SQ, BP

yard work break PU: bw, rings x 3, all in a single L-sit C&P: 20 kg x 5L/R, 5L/R - put down last rep left hand of first set well, was not as good on 2nd set but still better than yesterday. SQ: 135 lb x 3 BP: curl 2 x 10 kg from bench. Hollowed out position this time, much easier BP: 135 x 5, 5, 5, 5, 5 - 1st 3 sets middle or ring finger, but last 2 sets, index finger - feels better, less pec/shoudler stretch and more power from shoulders.

November 21, 2021:PU, NP, SW, MP, SQ

yesterday, Saturday, 20 Nov: yard work, NP @ 10 kg x 5L/R Today: PU: bw x 1, rings, brief pause at top NP: 8 kg x 5L/R SW: 40 kg x 2h x 15 long break 1-leg DL: 24 kg x contralateral x 2 singles each way break MP/C&P: 20 kg x 5L/R, x 5L/R - maybe the first time I've done all reps as C&P. All the drops for the cleans were good except the last one on my left side, when I didn't straighten my elbow and it hurt in my shoulder. Damn ... SQ: to 11-1/2" box (for depth, not "box squat" or pause) 145 lb x 5, 5 155 x 5 135 x 8

November 19, 2021: SQ, BP, DL

yard work SQ: 135 lb x 5 BP: 135 lb x 7, 8 DL: 125 kg x 3 double over, light/paused tng 125 x 3 r/u 125 x 5 l/u 135 x 2 r/u 135 x 2 l/u 145 x 1 l/u 155 x 1 l/u - 17 lifts, about 130 kg average

November 18, 2021:PU, MP

Big afternoon/evening coming up walk PU: rings, bw x 1, ~5 sec hold at top MP: MP x 5L/R C&P x 5L/R

November 17, 2021: SW, SQ, BP

Trying to lift a little earlier in the day today, without success however: SW: 40 kg x 2h x 15 - solid SQ: 145 lb x 5 to 11-1/2" box BP: curl 2 x 10 kg, press x 5, BP 135 lb x 5 repeat 10 min rests BP 135 lb x 8, 8

November 16, 2021: NP, PU, MP, SW, SQ

NP: 10 kg x 5L/R break PU: bw, rings, L-sit x 2, kept l-sit throughout, false grip as much as I can get around MP: 20 kg x 5L/R - tired after playing a lot yesterday, C&P x 5L/R 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 - tired today, that's enough, grip not the most secure ... max = 146 avg = 130 break SQ: 145 lb to 12" box x 5 145 lb to 11" box x 5, 5, 4, 2

November 15, 2021:SW

Some yard work SW: a bit lighter today 00:00 24 kg x left x 10 01:00 24 kg x left x 10 04:00 24 kg x right x 10 05:00 24 kg x right x 10 - peaked at 129 08:00 36 kg x 2h x 10 - peaked at 142 and peaks stayed there for the remainder 09:00 36 kg x 2h x 10 12:00 24 kg x left x 10 13:00 24 kg x left x 10 16:00 24 kg x right x 10 17:00 24 kg x right x 10 20:00 36 kg x 2h x 10 - 90 swings total max = 145 avg = 122

November 13, 2021: MP, SQ

PU: rings, bw x 1, l-sit break MP: 20 kg x 5L/R, C&P x 5L/R NP: 10 kg x 5L/R SQ: bar x a few, 135 lb x 5, 6, 5 to 11" box (10" box + 1" shelf board)

November 11, 2021:PU, MP, BP, DL

PU: on bar, bw x 1 L-sit MP: 12+10 kg stacked, x 3L/R, x 3L/R 20 kg x 6L/R PU: on bar, bw x 6, touch throat at top but no pause, pause at half-relaxed, straight-elbow at bottom forgot to play with ulnar deviation, will do that next time short break BP: 135 lb x 5, 6, 5 - form improved with each set DL: 125 kg x 3 double over, paused tng 135 x 3 r/u, same 135 x 4 l/u, same - total 10

November 10, 2021: PU, MP (~82.5%), BP, DL

walk break Hang - rings, rotating hands different ways PU: As yesterday, bw x 2, l-sit, kept l-sit between reps. Trying to keep right shoulder pack, was kind of jacked up last night MP: 24 kg C&P x 2L/R 24 kg MP x 2L/R 20 kg x MP x 6L/R BP: on bench, curl 2 x 10 kg, press explosively x 20 135 lb x 6 DL: 125 kg x 2 singles, double overhad - felt heavy, have been tired, no need to push it today

November 9, 2021: PU, MP, SW

PU: rings, l-sit, bw x 2 w/ short hold at top C&P: 20 kg x 5L/R PU: rings, l-sit, bw x 2 w/ short hold at top, kept the L-sit through both reps this time C&P: 20 kg x 5L/R 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 28 kg x left x 10 11:00 40 kg x 2h x 13 max = 154 (on 2h swings) avg = 135

November 8, 2021: SW, PU, MP, SQ, BP

Yesterday, Sunday - nothing, still catching up on my busy week last week. Nap, extra meal. Today, Monday, feeling better walk break 00:00 PU: bw x 3 on rings as: hang, pack, legs to L-sit, PU, hold ~3-second, lower - repeat SW: 05:00 36 kg x 2h x 10 06:00 36 kg x 2h x 10 C&P: 15:00 20 kg x 5L/R 20:00 20 kg x 5L/R 26:00 NP: 10 kg x 5L/R SQ: Allstars 33:00 FSQ: bar x 3 36:00 FSQ 135 lb x 2 - left wrist not terribly happy 40:00 FSQ 135 lb x 1 - but better, more upright posture, left wrist also happier 45:00 LBBS to light touch @ 10" box: 135 lb x 5 55:00 same but really sat back on box, paused, and came back up - felt great 1:00:00 Curl 2 x 10 kg, press x 10, superset BP 135 lb x 5 1:10:00 - repeat above but left curl happened first, right wouldn't budge until I'd finished left.

November 6, 2021: SW, PU, MP

Two days ago, on the road, walked 5 miles, had an evening rehearsal, no lifting Yesterday, no lifting, evening concert Today, Saturday SW: a few sets of 10 1h @ 32 kg and 2h @ 36 kg while teaching break PU: bw on rings x 2, slow w/ short pause at top, trying to do as much of a false grip as I can MP: 20 kg C&P x 5L/R, MP x 5L/R

November 3, 2021: PU, MP, SW, DL

Yesterday, Tuesday, just some walking, and another evening rehearsal Today, Wednesday PU: bw x 1, l-sit, rings MP: 20 kg, C&P x 5L/R - these are getting easier 20 kg x 6L/R - definitely getting easier and groover is getting better, too SW: 00:00 36 kg x 2h x 10 - feels great, explosive, to do 2h swing at this weight 01:00 36 kg x 2h x 10 04:00 36 kg x 2h x 10 phone call so stopping there DL: 125 kg x 5 r/u 125 kg x 5 l/u

November 1, 2021: MP, PU, SW

Neider Press: 10 kg x 5L/R MP: 20 kg x 6L/R - bothered left shoulder when I put the bell down, didn't keep elbow straight on drop. PU: on bar, 4 MP: This time, C&P, 20 kg x 5L/R - need to keep practicing cleans on left side because I tend to keep my elbow bent lately and it hurts to catch a clean when I do that. 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 06:00 28 kg x right x 10 - messed up, should have started on 5, not 6 min 08:00 28 kg x left x 10 09:00 28 kg x left x 10 12:00 28 kg x right x 10 13:00 28 kg x right x 10 - 80 swings max HR - 149