## Tuesday, November 30, 2021

### 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.

## Monday, November 29, 2021

### 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

## Wednesday, November 24, 2021

### 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

## Monday, November 22, 2021

### 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.

## Sunday, November 21, 2021

### 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

## Friday, November 19, 2021

### 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

## Wednesday, November 17, 2021

### 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

## Tuesday, November 16, 2021

### 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

## Monday, November 15, 2021

### 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)

## Thursday, November 11, 2021

### 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

## Wednesday, November 10, 2021

### 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

## Tuesday, November 9, 2021

### 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

## Monday, November 8, 2021

### 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.

## Saturday, November 6, 2021

### 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

## Wednesday, November 3, 2021

### 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

## Monday, November 1, 2021

### 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

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