## Thursday, December 30, 2021

### 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

## Wednesday, December 29, 2021

### 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.

## Tuesday, December 28, 2021

### 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.

## Sunday, December 26, 2021

### 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

## Saturday, December 25, 2021

### 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

## Thursday, December 23, 2021

### 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

## Wednesday, December 22, 2021

### 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 ...

## Tuesday, December 21, 2021

### 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

## Monday, December 20, 2021

### 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

## Saturday, December 18, 2021

### 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

## Friday, December 17, 2021

## Thursday, December 16, 2021

### 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.

## Wednesday, December 15, 2021

### 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.

## Monday, December 13, 2021

### 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

## Sunday, December 12, 2021

### 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!

## Saturday, December 11, 2021

### 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

## Thursday, December 9, 2021

### 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!

## Wednesday, December 8, 2021

### 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

## Tuesday, December 7, 2021

### 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

## Sunday, December 5, 2021

### 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.

## Friday, December 3, 2021

### 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

## Thursday, December 2, 2021

### 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

## Wednesday, December 1, 2021

### 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

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