December 30, 2021: SW, BP, DL (light)

PU: ring partial x 1 w/ 180 degree rotation SW: 00:00 28 kg x left x 15 02:00 28 kg x left x 15 04:30 28 kg x right x 15 06:30 28 kg x right x 15 - total 60 swings, still dialing in standing plank on left side avg = 125, max = 143 NB: meant to do a few light squats here but was working with my wife deadlifting and just forgot BP: 135 lb x 2 index fingers, x 2 middle fingers 155 x 5, 5, 5, 5, 5 - last rep was a grind, repeat of 2 weeks ago and after a week off/easy DL: 130 kg x 3 r/u, 135 kg x 3 l/u

December 29, 2021: NP, C&P

walk walk again NP: 2 x 6 kg x 6, some straight out and some a bit to the outside or inside C&P: 20 kg x 6L/R - interesting, let left side internally rotate freely on drop and could feel some discomfort at what is my current end-range of pain-free motion. Overall, it's much better, but this was both an interesting test and a reminder to be careful. 2nd set: 20 kg x 7L/R (also C&P) - figured out internal rotation on left side even better, need to have it come from shoulder in order to keep whatever hurts, which is presumably my biceps tendon but I don't really know, from hurting.

December 28, 2021: SQ

On the road yesterday Today: Warmup with some "rotator" pullups on rings, just bottom portion, 180 degree ring rotation SQ: 135 lb x 5 165 x 5, 5, 5, 4 - iffy last rep, didn't want to chance another, decided to skip last set also, even though I've recently done 5 x 5 at this weight, was experimenting with form today, and this will be enough. Next week, switching to 5 sets of 4 Also, lots of driving the last couple of days, tired. Discretion will be the better part of valor today.

December 26, 2021: Variety: SW, NP, C&P

SW: untimed rests 28 kg x left x 15 28 kg x right x 15 28 kg x left x 5 trying to keep left shoulder better back and packed NP: 8 kg x 8L/R - tried a little extra internal rotation and longer hold on last 3 reps each side C&P: 20 kg x 5L/R

December 25, 2021:Easy/Variety

Yesterday, nothing - very busy Today, Saturday, very tired, so just a little Cossack sequence NP: 8 kg x 5L/R PU: bw l-sit x 1 Suitcase DL: 105 lb x 1R/L

December 23, 2021: SQ, BP, DL (all easy week)

walk Still backoff week, but today is BP day NP: 8 kg x 5L/R SQ: 145 lb x 3 BP: 135 lb x 2 pinkies, x 2 middle finger 155 x 4 index finger (and the rest) 135 x 6 155 x 4 135 x 6 DL: 125 kg x 3 double over NP: 8 kg x 6L/R

December 22, 2021: NP, SW, C&P, 1-leg DL

walk NP: 8 kg x 6R/L at various angles 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 09:00 28 kg x left x 10 - think I'm keeping bell too close to center, better just a little to the left (right is OK) 12:00 28 kg x right x 10 13:00 28 kg x right x 10 - 80 swings avg = 123 max = 146 walk again long break C&P: 20 kg x 7L/R - no second set, easy week 1-leg DL: 105 lb x 1R/L, x 1R/L - all less than stellar - cannot take a lot of time away from these ...

December 21, 2021: NP, SW, SQ, BP, DL (all easy)

NP: 8 kg x 5L/R 2 x 6 kg: x 3 straight, x 3 30 d to outside, x 3 30 d up and to outside SW: Heavy 2h today on extra long rests 00:00 40 kg x 2h x 10 03:00 48 kg x 2h x 10 07:00 56 kg x 2h x 10 (lower, but decent) 11:00 48 kg x 2h x 10 - total 40 swings avg = 117, max = 138 walk break SQ: 145 lb x 6, 6, 6, 6 BP: 135 lb x 2 pinkies, x 1 middle fingers, x 5 index fingers DL: 125 kg x 2 l/u, x 2 r/u

December 20, 2021: SW

early SW: 00:00 24 kg x left x 10 01:00 28 kg x left x 10 03:00 24 kg x right x 10 04:00 28 kg x right x 10 06:00 40 kg x 2h x 10 = total 50

December 18, 2021: SQ (light), BP (light), DL

While teaching, a few NP, SW, clean break SQ: 145 lb x 8 BP: 135 lb x 9 - no leg drive - my mistake - except for final rep break DL: 125 kg x 5 r/u, x 5 l/u 135 x 4 r/u, x 3 l/u NB: thought about 145, even loaded it on the bar, but was tired and decided discretion was the better part of valor today

December 17, 2021: SQ

SQ: 135 lb x 7, 155 x 5 ran out of time to lift

December 16, 2021: SW, C&P, NP, 1-leg DL

NP: 8 kg x 3L/R SW: 24 kg, 10's on the :60 lf, avg = 133, max = 146 C&P: 20 kg x 5L/R NP: 8 kg x 5L/R C&P: 20 kg x 5L/R NP: 10 kg x 8L/R - PR this weight, I think 1-leg DL: 105 lb x 1R/L (needed toe touches, but also no warmups for 1st time), x 1R/L, x 1R/L - best yet, trying to keep lats engaged, getting lat and pec cramps. First time 3 reps each side @ 105 lb.

December 15, 2021: SQ, BP

walk w/ a few stair sprints SQ: 135 lb x 5, 150 x 5, 135 x 8 BP: warmup: 135 lb x 1 pinkies, x 1 ring fingers, x 1 middle fingers, x 3 index fingers 155 lb x 5, 5, 5, 5, 5 - lowered j-hooks by one because form is improving. left hammie cramp at end of last set No DL because hamstring cramp makes it a bad idea.

December 14, 2021: PU, 1-leg DL, NP

Off/easy day Cossack stretch - haven't done these in a while PU: rings, bw, long hold at top, slow both directions 1-leg DL: 65 lb x 1R/L NP: 8 kg x 5 L/R to various angles/positions 1-leg DL: 85 lb x 1R/L NP: 8 kg x 5 L/R 1-leg DL: 95 lb x 1 R/L, 105 x 1R/L, x 1R/L - 2nd rep better, kept elbows locked to concentrate work in hip.

December 13, 2021: PU, C&P (92.5%), SQ, BP, DL

PU: bw, rings x 1 C&P: change of pace today 20 kg x 3L/R 24 kg x 2L/R, x 3L/R, x 3L/R - first time (this go-round) for 2 triples @ 24 kg), also first time for 10 reps @ 24 kg in 3 sets. SQ: 135 lb x 3 165 x 5, 5, 5, 5, 5 - spread out over a long time, maybe 90 minutes BP: 135 lb x 2 index fingers, x 2 middle fingers, x 2 ring fingers NB: This is backwards of what I usually do, and found my left shoulder sore afterwards, so ... NP: 8 kg x 5L/R - left shoulder feels a little better BP: 135 lb x 5 index fingers, felt fine during, a little sore still afterwards DL: 125 kg x 1 r/u, x 1 l/u

December 12, 2021: SW, C&P, DL

Early AM SW: 40 kg x 2h x 11 long break yard work break C&P: 20 kg x 6L/R, 6L/R 1-leg DL: 65 lb x 3R/L, 85 x 3 R/L - light touch-n-go, excellent!

December 11, 2021:SW, C&P/MP, DL

Yesterday, walk Today SW: a few while teaching C&P: 20 kg x 5L/R, MP: 20 kg x 6L/R DL: 125 kg x 1 double over

December 9, 2021: PU, SW, DL

PU: bw x 1 on rings, l/v-sit SW: mixing 3- and 4-min cycles 00:00 28 kg x left x 10 01:00 28 kg x left x 10 - go on 3:00 between hands 03:00 28 kg x right x 10 04:00 28 kg x right x 10 - go on 4:00 after both hands are done 07:00 28 kg x left x 10 - back in zone 1 to start 08:00 28 kg x left x 10 - same 10:00 28 kg x right x 10 11:00 28 kg x right x 10 - finished, 80 swings back in zone 1 at stop at 14:00 avg = 129 max = 147 break/walk 1-leg barbell DL: 65 lb x 2R/L, 75 x R/L, 85 x 1R/L - excellent progress!

December 8, 2021: NP, C&P, BP, DL

walk NP: 8 kg to different verticals: 9, 10, 11, 8, 7 o'clock, 4 x 9 o'clock, lf C&P: 20 kg x 5L/R, x7L/R BP: 135 x singles @ pinkie, ring, middle, x2 @ index DL: 125 kg x 5 r/u 140 x 5 r/u - little longer pause at bottom before final rep, left knee slight discomfort walk again

7 December 2021: SQ, BP

Walk 5 mi. break FS: bar x 1, 135 x 1 LBBS: 135 lb x 3, 3 BP: 135 lb x 2 middle fingers 145 x 5, 5, 5, 5, 5 - index finger. Felt good, felt 70-75% ish

December 5, 2021:NP, MP, SQ, BP, DL

NP: 8 kg x 5L/R - longer pause MP: 20 kg x 5L/R, 5L/R SQ: FSQ: bar x 3 LBBS: 135 lb x 5 155 x 5, 5, 5, 5, 5 BP: 135 lb x 3 ring fingers, 135 x 3 middle fingers, 145 x 4 index fingers 1-leg DL: 65 lb x 1L/R, x 1R/L

December 4, 2021: SW

Errands to run and short on time, so SW: 40 kg x 2h x 19 in about :35 - last rep not great but the rest were good.

December 3, 2021: DL

Suitcase DL: 95 lb x 2 alternating singles, rf 1-leg barbell DL: 95 lb, lf, got 1 left, much more difficult on right, lost it part of the way through after a few tries, so then started at the top and lowered slowly. Wow, do I ever need to work on this! DL: 125 kg x 3 r/u, x 3 l/u 135 kg x 3 r/u, x 3 l/u 145 kg x 2 r/u, x 2 l/u 155 kg x 1 l/u - slow 155 kg x fail l/u - broke it off the ground, tried to stay with initial push longer but didn't work. total 17 lifts and 1 fail 125 x 6 = 750 135 x 6 = 810 145 x 4 = 580 155 x 1 = 155 = 2295 / 17 = 135 avg, up from Nov. 19

December 2, 2021: SW, C&P

SW: 00:00 28 kg x left x 10 01:00 28 kg x left x 10 03:00 28 kg x right x 10 04:00 28 kg x right x 10 06:00 28 kg x left x 10 07:00 28 kg x left x 10 09:00 28 kg x right x 10 10:00 28 kg x right x 10 - total 80, only the 3:00 but sets of 10 today max = 148, avg = 133 - spiked up on Polar app to 180 bpm after I was finished, must be some sort of glitch long break PU: bw, rings, tried to keep V-sit more than L-sit throughout, moderate success in that C&P: 20 kg x 5L/R, 5L/R

December 1, 2021: SQ, BP, NP, DL

yard work FSQ: 135 lb x 1 LBBS: 135 lb x 2 - super deep, paused, exhaled BP: 135 lb x 7 ring fingers on rings 135 x 8 middle fingers on rings 135 x 9 index fingers 150 x 4 index fingers 150 x 4 index fingers break NP: 8 kg x 6L/R - focus today on keeping shoulder down/packed both before extension and also as I return to the rack position. DL: 125 kg x singles every :30, starting r/u and alternating grip each rep, total 6 reps