December 31, 2022: KBMP, DL

yesterday, still tired but managed a couple of walks, total 4-5 miles, and more bar hangs Today: more bar hangs headstand Rings: StC x 1 KB MP: 16 kg x 5R/L, 5R/L - starting right seems to faciliate a better setup on my worse side NP: 8 kg x 5R/L - tough today DL:115 kg x 5 light tng - grip was tired, otherwise would have done more.

December 29, 2022:

Monday and Tuesday past, good outdoor walking but in cold-for-me weather, a bit below freezing. Lots of driving. Came home feeling pretty cooked. Wednesday, just tired. Thursday, today, still tired but a little light lifting in the late afternoon. Continuing to do bar hangs, which continue to cause shaking but otherwise good stretching on my right side. KB MP: 16 kg x 3 singles, right (worst) first - some progess! Focus needs to be on opening/rotating t-spine without flaring ribs

December 25, 2022: KBMP, DL

Cossack stretch KBMP: 16 kg x 5L, 5R DL: 115 kg x 8 double over, light tng

December 24, 2022: MP, DL

Not much yesterday, short walk was about it, also some stretching Today: NP: 8 kg x 10L/R - 5 front, rest varying angles Rings: StC x 1 MP: 2 x 10 kg x 3, 5 WM: 4 kg x 1L/R, 6 kg x 1L/R - stopping at fingertips to floor KBMP: 1 x 12 kg x 5L/R WP: 6 kg x 1R, 1L, 1R - last one not so good, first two OK KBMP: 1 x 16 kg x 5L/R - good! break DL: conventional, double over, 115 kg (253 lb) x 5, 5

December 22, 2022: SW (80)

Yesterday, short on time: Rings: Stc - further than yesterday, still working back into these KB MP: 8 kg x 5L/R, 10 kg x 5R/L x 2 DL: 115 kg x 5 conventional double overhand Today, Thursday: Rings: StC - pretty much all the way around this time NP: 8kg x 5L/R, 6 kg x SW: 00:00 24 kg x 10L 01:00 24 kg x 10R 02:00 28 kg x 10L 03:00 28 kg x 10R 04:00 24 kg x 10L 05:00 24 kg x 10R 06:00 24 kg x 10L 07:00 24 kg x 10R

December 20, 2022: SW (60), DL

Not much in the last few days, just some walking mostly Today, Tuesday, not feeling great - not much sleep 2 nights ago. Rings: partial StC - right should has been sore, didn't want to push it too far SW:24 kg x 10's OTM, total 60 break load in 10 bags of water softener pellets as hardware store and at home. DL: conventional, first time in a while 115 kg (253 lb) x 3 double over tng x 3 same out of time for today

December 17, 2022:

NP: 8 kg x 5L/R PU: 5 KB MP: 2 x 8 kg x 3 - right shoulder a bit stiff break walk KB MP: 2 x 8 kg x 3 - right shoulder a bit sore now

December 16, 2022: SW

Yesterday, Thursday, lesson w/ Mira. All mobility, GU, double kb press Today, Friday SW: 00:00 24 kg x left x 10 01:00 24 kg x right x 10 02:00 24 kg x left x 10 03:00 24 kg x right x 10 04:00 28 kg x left x 10 - adding these back in gradually 05:00 28 kg x right x 10 06:00 24 kg x left x 10 07:00 24 kg x right x 10 08:00 24 kg x left x 10 09:00 24 kg x right x 10

December 14, 2022: SW, KB MP

NP: 8 kg x 5L/R SW: 2h today 36 kg x 10, 10 on the 1:15 rest (phone call) 40 kg x 10, 5 on the 1:15 rest 44 kg x 5, 5 on the 1:15 rest 44 kg x 5, 5 on the 1:15 - felt like 2nd set of 5 above was getting squatty and not crips at the turnaround, so decided to try it again. 2nd set on the 2nd time with the weight was better but still not as crisp as it should be. I think trying for 6-10 sets of 5 w/ 40 kg is a good plan for next time. From a recent StrongFirst newsletter: “Heavy” is relative. When reading the following numbers keep in mind that Fabio deadlifts 600 pounds and adjust your kettlebell weights accordingly. “Usually, 6-10 sets of 5 reps with 68-80kg for two-hand swings, or 6-10 sets (3-5 per side) of 5 reps with 48-56kg for one-hand swings.” “Rest intervals between sets are around 2min, more if I feel that I need it. And even though I don’t do any kind of “high intensity interval training,” when it comes to challenging myself with a task that requires endurance, I see that I can still keep up very well with those who do it all the time.” My deadlift is about 60% of Fabio's, so that translates into 2h swings with between 40 and 48 kg. We'll start with 40. long break KB MP: for 15 minutes on auto-regulation (next set whenever ready) Focus is on posture, shoulder position, etc. 2 x 8kg: 3, 3, 3 4, 4, 4, 4 2 x 10 kg: 5, 5

December 13, 2022:

NP: 8 kg x 8 each side break CL: 20 kg x 3 arms only added the "bump" in front of everything here on 30 x 3 - dip to start 35 x 1 - dip both ends, easy 40 x 1 - same 45 x 1 - more dip at catch but still not deep. Felt comfortable, will do more of this weight 45 x 1, 1 - only a little dip, like 40 was 50 x 1 - not perfect but not terrible,either 50 x 1 - better, not as deep a dip was needed. Boy, things happen fast 50 x 1 - OK, arms not really getting all the way around at the catch, hence it's a little low on my shoulders Thought about more but it's been a good day, and we'll work with Mira on Thursday (2 days from now) on all this. KB MP: 2 x 8 kg x 1, seesaw x 1 each side w/ stretch at top short break 2 x 8kg but started w/ more open t-spine, went much better, 3 reps, very little discomfort

December 12, 2022: SW, FSQ, DL

practice a 0900 10:30 Doing bar hangs with wider grip and mimicking top of Oly lift position SW: 24 kg lf x 10's OTM for 120 reps, 1st time post-meet for OTM and also for 120 reps. Form is improving long break GU: 10 kg, 3 singles each side to hand w/ long pause there, then 1 each side standing all the way up another long break FS: 40 kg x 5 - pause 50 x 3 - short pause 50 x 5 - some paused, some not 60 x 3 - some paused, some not 60 x 5 - paused KB MP: tried a pair of 10 kg, absolutely ugly. Did a pair of 8's twice, only slightly better. We have a long way to go to get back to kettlebell pressing. Interestingly, a single 20 is no problem for reps, so perhaps this is also some fatigue from FSQ - I don't know ... break DL: sumo: double overhand 95 kg x 3 115 x 2, 1, 1- working on not letting hips shoot up. First set not great, singles were good - slow to start but good.

December 11, 2022: CL/FSQ

Yesterday, Saturday, a few "kiss and go" deadlifts @ 225 lb while teaching Today, Sunday, late afternoon CL and FSQ:sufficient rests between everything 20 kg x muscle CL x 1 (no legs) 25 x muscle CL (same) 30 x 1 no dip at start, dip at catch 30 x 1, dip at start, no dip at catch 35 x 1 - FSQ then CL - dip to start, small dip to catch 40 x 1 - same as above 45 x 1, 1 - same 50 x 1 - full squat, catch was low on my shoulders, need to keep bar closer, but lift was successful - stood up, racked 50 x 1 - same, catch was a little worse on right side 45 x 1 - better but I think some practice at 40 kg will be better. Still freaking out a little about dropping so quickly into a full squat 40 x FSQ x 5 - quick drop to bottom 40 x CL x 1 - pretty good, x 1 - even better, x 1 - best on. Freak-out factor is important. I catch these plenty high and drop to the bottom. Heavier weights get caught lower and that still scares me. Need some volume at this weight.

December 8, 2022: GU, Jerk (Power), DL (sumo)

Rings: StC x 1 GU: 10 kg, 3 alternating each side to the hand, then worked several consecutive reps to the elbow each side. Spent some quality time in the hand position just working on keeping the down shoulder packed, which in turn challenges my mobility on the other side but it really challenges both side Been using my "getup man" mat plus a 2" thick cushion - this is the only way I can train getups consistently. walk break OHS: stick x a few 15 lb bar - just put it overhead and work on getting everything right - ribs tucked, glutes tight, and then trying to do a little of getting the bar to go backwards slightly. Just time in the position, basically JK - power version 15 lb bar x 3 15 kg bar x 3 20 kg bar x 3 25 kg x 3 30 kg x 3 35 kg x 3 40 kg x 3 - video: leaning back too much at top, but the power is not an issue Thought about more but this was 7 triples already and I was getting tired DL: sumo 75 kg x 5 85 x 5 95 x 5 105 x 5 - getting tired, it's after 6 pm, calling it a day

December 7, 2022: SW

NP: 8 kg x 5R/L Rings: StC SW: On the 1:15, lf, sets of 10 to 100 total, took 13:00

December 6, 2022:

yardwork (including a bit of sledge hammering) GU: a few singles and doubles, all only to elbow and using thick cushion, w/ 6, 8 and 10 kg. Went left side up first. OHS: stick, 10 lb x 5, 15 lb x 5 Press: 15 lb alternating MP and PBN 20.5 lb - same OHS: 20.5 lb - 2 reps, not great, trying different grip widths CL: muscle: bar 3, 25 kg x 3 muscle w/ dip to start: 30 kg x 2 35 kg x 2 muscle w/ dip to start and slight dip to finish 40 kg x 3 - better as they went

December 5, 2022: SW

walk 3.7 mi SW: 24 kg 00:00 15L 01:00 15R 02:00 10L 03:00 10R - total 50, working on making left side as explosive as right, and keeping shoulders packed on both sides at top of swing

December 2, 2022: SW

busy day a few pushups SW: 36 kg x 2h x 5's on the :45, 6 sets = 30 reps

December 1, 2022:

Yesterday, lesson w/ Mira Today, walk but tired from two days in a row of Oly training, so no big exercise other than a short walk

November 29, 2022:

walk play around w/ Oly bars and pressing, OHS, etc PBN: 15 lb x 5, 20 lb x 5, 25 lb x 5, 15 kg (33 lb) x 5 Mixed in with a few singles of military press w/ 30 kg (66 lb) NB: Playing w/ grip width - narrow is good for MP, seem actually to be OK for PBN as well

November 28, 2022: Variety, SW, GU

walk break a few shoulder stretches Rings: StC x 1 SW: 24 kg x 10 x 10, lf, on the 1:30 so finished in about 13:45. Feeling it in bronchial tubes, need to stay at this weight for a while until that calms down. Not badly, but nonetheless, that would be wise. break GU: 6 kg: 1L, 1R, 1L, 1R, 3L, 3R - used clone airex under down elbow for all, and everything on my getup mat. It's no surprise that these heal high-mileage shoulders - could really feel thing happening when R was up.

November 27: CL

walk OHS: stick x 5, very wide grip 10 lb (my wife put a 5 lb plate on each end of the stick) x 3 PBN: 15 kg bar x 1 CL (and some Press) 20 kg bar: press x 3 arms only CL x 5 25 kg: press x 2 arms-only CL x 3 30 kg: press x 2 power clean x 2 - tired, stopping here

November 23, 2022: SW, C&P

Post-meet: yesterday walk 6 miles, lots of chores. Been doing NP x 10 @ 6kg and/or 10 pushups daily Today, Wednesday NP: 6kg x 1-2-5 ladder, rf Pushup: 10 plank SW: 24 kg x 10L, 10R, 10L, 10R, and an extra 10L - been a while ... C&P: 16 kg x 1L/R - feels pretty lousy, for different reasons on each side. Left was worse Ugh short break C&P: 16 kg x 3L/R - left was good this time, right was worse

November 15, 2022: CL/FSQ

Sunday, not a lot Yesterday, Monday, some front press and walked a bunch, plus a set of 12 pushups Today, Tuesday walk NP: 6kg x 3L/R, 8 kg x 3L/R CL: 20 kg, no dip: bar x 3, 25 kg x 3 30 kg, power, no dip at catch x 3, 35 kg x 2 40 kg, slight dip at catch x 1, 1, 1 45 kg, dip to full squat x 1, 1 - only needed a little dip on 2nd rep 50 kg, dip to full squat x 1

November 12, 2022: DL

Been taking it easy after near-max, mini-meet day on Tuesday. Not doing nothing, but also not doing anything worth writing down. Some NP (forward press), some windmills with bw, 4kg and 6 kg. Did my first water cut, a trial run, this past week, culminating with taking water pills on Friday then stopping eating and drinking at 3:30 pm. The water the previous few days took me from 154 to 151.8, and the overnight got me to 150 lbs even on Friday morning, and this is with essentially no food or salt restrictions. Great news, means I could do this again and then sweat out 1.5 lbs the morning of the weigh-in and be good to go. Today, Saturday, 1 week until the meet AM: some DL's at 195 lbs PM: DL: 195 lb x 3 125 kg x 3 overhand 125 x 3 r/u (least favored) 140 x 3 l/u (favored) - lats could have been more active but still felt easy

November 8, 2022: SQ, BP, DL

Just some forward presses and pushups yesterday, Monday, walked about 4 miles Saturday/Sunday, not much Started a trial run of a water cut yesterday, trying to do more today but will still likely be one gallon or less Today, Tuesday: SQ: 65 kg x 3 70 x 3 75 x 3 80 x 2 - video, depth better on 2nd rep 85 x 1, 1 - video both, depth better on 2nd but still questionable, IMO. Will post video and ask BP: 135 lb x 3 145 x 3 155 x 3 166 (5 kg + 5 lb on each side + 135 lb) x 1, 1 156 x 3 145 x 6 - total 20 reps, in about 25 minutes. best BP in a long time DL: 125 x 1, 1 over 135 x 1 r/u 150 x 1 l/u 160 x 1 l/u

November 5, 2022: BP

BP: short on time 135 lb x 3 145 x 2 155 x 1 145 x 2 135 x 3 145 x 2 155 x 1 145 x 2 135 x 3 = 19 reps 9 sets in 10 minutes

November 4, 2022: SQ

Lots of leaf raking lately NP: 6 kg x 10L/R, wide variety of angles including some up and down Cossack stretch sequence break SQ: 65 kg x 5 - deep 70 x 5 75 x 3 - grip slightly inward of center of the knurled sections 80 x 2

November 2, 2022: DL

walk NP: 6 kg x a few DL: 125 kg x 2 double over x 3 r/u x 4 l/u - these felt fantastic

November 1, 2022: Variety

October 30 and 31, not much, just walked and stretched Today, Tuesday: help my son move a bunch of stuff from the van and from his room bit of shoulder dislocate with a stick and OHS w/ a stick. Right shoulder is _still_ sore from kettlebell military presses on Saturday, so put the 15 kg bar overhead, it didn't feel good, and decided to skip any further OHS or PBN CL: muscle no dip: 20 kg x 1, 25 x 1 muscle w/ initial dip: 30 kg x 1 35 kg - had hope for same as above but dipped to catch 40 kg x 1, solid w/ dip on catch FS: 50 kg x 5 60 kg x 3 - all pause at bottom and focus on keeping knees forward DL: 125 kg x 3 - out of time now

October 29, 2022: CL

While teaching: C&P: 20 kg x 5 L/R DL: 225 lb x several singles break NP: 6 kg x 8L/R break Rings: StC, more controlled on lowering, played around more after coming back out of it, e.g., upside down hang a bit, very slow lowering. Getting better at these. CL: 20 kg muscle x a bunch (5 or 6) 25 kg muscle x 3 30 kg muscle w/ bent knees x 3 35 kg muscle w/ bent knees x 3 40 kg power x fail - wasn't vertical enough at catch 40 kg x power x 2 - small dip 45 kg x power x 1 - squat clean

October 28, 2022: BP

Yesterday, Thursday, October 27 walk NP Rings: StC Oly lifting w/ Mira Today: walk NP: 6 kg x 2L/R, 3L/R BP: 00:00 135 lb x 4 01:15 135 x 3 02:30 135 x 4 03:45 135 x 3 05:00 135 x 4

October 26, 2022: BP

walk NP: 6 kg x 4 l/r BP: 145 lb on the :60 - 5 doubles and a single. My BP feels awful, rusty, out of practice.

October 25, 2022: PBN, CL

Sunday - a set of pushups and a long drive Monday - a set of pushups and a 6-mile walk as part of a day of 8 miles in total today, Tuesday: walk NP: 6 kg x 7L/R Pushup: 10 shoulder dislocates and OHS w/ stick PBN: stick x 5, 15 kg x 5, 5 - improving CL: 20 kg x muscle x 1 25 x muscle x 3 30 x muscle w/ dip x 3 40 x power x 2 45 x power x 2

October 22, 2022: DL

Yesterday, walk 6 miles. Today, teach at 0800, do a few swings Move a bunch of plates around in the gym. DL: 75 kg x 3 overhand NP: 6 kg x 3L/R - had forgotten to do these DL: 75 kg x 3 overhand 125 x 2 r/u (least favored) 145 x 1 l/u (favored) 157.5 (94%) x 1, 1, 1, 1 on 0:00, 3:30, 7:00 and 13:00 Backoff set: 125 (75%) x 5 l/u - easy, felt form was good, too.

October 20, 2022: CL, FSQ

walk warmup w/ stick - PBN, OHS, dislocates PBN: 15 kg bar x 6 = PB 20 bar x 5 = PB! CL: 20 kg x 1 muscle 25 x 1 same 30 x 1 muscle w/ initial dip 35 x 1 same 40 x 2, 2 add dip on catch 45 x 2 FSQ: 45 x 5 50 x 3 60 x 3 70 x 3

October 19, 2022: Variety

walk NP: 6 kg x 8L/R WM: bw x 1, 2; 4 kg x 5; 6 kg x 1, all r/l Shoulder dislocates w/ a stick, OHS w/ a stick, PBN w/ a stick Rings: StC x 1

October 18, 2022: CL

walk PBN: stick x 5 15 kg bar x 3, 3 - need to get spine in the right place or pushes on disc. CL: 20 kg x muscle x 4 - aiming for arms quickly to get all the way around. 25 kg x muscle x 5 - ditto 30 kg x muscle w/ initial dip x 4, 2 - 2nd set much better, kept weight midfoot more

October 17, 2022: DL (week 9 heavy)

So far, last 2 nights sleeping with no cough medicine. This has been a hard cold to shake. walk about 4 miles easy Switched to new basement gym, DL bar DL: 75 kg x 3 overhand 125 kg x 2 r/u 140 kg x 1 l/u (favored) 152.5 kg (336 lb) x3, 3, 3 l/u, new set every 10 min or so.

October 14, 2022: BP

Been struggling with a cold for the last few days. Today: walk NP: 6 kg x 12L/R walk BP: 145 lb x 2's on the :60 for 7 sets

October 11, 2022: CL, FSQ

Got some good windmills @ 4kg and 6 kg yesterday Today, managed the same and even one at 8 kg, focus need to be on opening my right hip, which seems to line everything up correctly NP: 6 kg x 7L/R walk - 20 minutes in the neighborhood CL: 20, 25, 30 kg x 1 - all arms 35 x 1, 1, 1 - knees bent to start, no dip at catch 40, 45 x 1 - knees bent to start, dip to catch FSQ: 50, 55, 60, 65, 70 x 1 - 3-sec pause, no exhale 70 x 4 - no pause

October 8, 2022: SQ, BP, DL

Friday (yesterday): Something "broke" in my cold last night and I'm feeling much better today. Weighed myself - down 4 lbs since Sunday. Just walk, nothing else Today, Saturday: Still not 100% healthy but good enough to lift, I think/hope walk NP: 6 kg x 6L/R CL: bar x 1, just arms 25 kg x 1, same 30 x 1, bent legs to start, no dip to finish 35 x 1, same 40 x 1, bent legs to start, dip to finish - good FSQ: 50 kg x 1 - paused and exhaled 60 x 1 - same switch to 25 kg bar 65 x 1 - paused and exhaled 75 x 1 - no pause, no exhaled 85 x 1 - 90 x 1 - paused, which make it a grind on the way back up, but otherwise OK. BP: 145 lb x 2 155 x 1 165 x 1 175 x 1 - slow, a grind, barely got. 175 lb is 80 kg (80 kg is 176 lb) DL: 147.5 kg (325 lb) x 5 - 1st rep overhand, 2nd rep also overhand but grip started going so stood up but didn't lockout. rep #3, 4, 5 l/u x 5 l/u (favored) x 5 l/u x 1 r/u (least favored) - just plain tired, health isn't 100%, and discretion will be the better part of valor today.

October 4, 2022: CL/FSQ

Got a cold, not much training yesterday or the day before, just some walking Today, cold is a bit better but not gone. NP: 8 kg x 3L/R Rings: StC x 1 Bar x stretches and a few power jerks from rack, just to try it out. CL: bar x all arms x 3 30 kg x bent legs to start, still no dip at top x 3 35 kg x same x 2 40 kg x dip to catch - 4 singles, 1 and 3 were hips too far forward on the dip-catch, reps 2 and 4 were good FSQ: Still Oly bar, focus on everything coming up together 55 kg x 5 60 kg x 5 BP: 145 lb x 3, 3 - 1st ring finger, 2nd set middle fingers, neither felt particularly good today

September 30, 2022: DL (week 7)

walk NP: 6 kg x 5R/L DL: switch to Texas DL bar 142.5 kg x 5 x 5 x 5 double over x 5 r/u (least favored) x 5 l/u (most favored) x 3 set

September 29, 2022: Variety

NP: 6 kg x 7, varied angles including midline Rings: StC x 1 PBN: stick x a few, 15 kg bar x 2, a few dislocated with the stick, too Pushup: 15 - paused at bottom, pause at top, plank always walk break GU to hand, lf, 8kg x 3/3 Wheel: 4th step: 3, 2

September 28, 2022: SQ, BP, DL

In philly for Sun/Mon, CL yesterday + 1 set of light FSQ Today walk SQ: bar x 1 - prying, deep, looking for dorsiflexion 65 kg x 3 - paused a week ago, 3 reps x 3 sets @ 75 kg. Today, new set about every 4:00 75 x 4, 4, 4 (feeling more fluid), 80 kg x 3 - weight shifted back, 75 kg for 5 x 5 should be next target break PBN: stick x 3 MP: 15 kg bar x 3 PBN: 15 kg bar x 3 BP: 145 lb x 4 singles: index finger on rings, then middle, then ring, then pinkie 145 x 5, 5 - ring fingers on ring DL: 137.5 kg (303 lb) x 3 singles, competition grip (l/u)

September 25, 2022: Variety

Yesterday, Friday: walk, BP: 145 lb x 3, 4 5 Today: Rings: StC x 1, Dip: bw x 4, PBN: stick x 3, 15 kg bar x 3

September 22, 2022: CL, DL (week 6 heavy day)

longish (4 mi) walk CL: online lesson - used legs some break DL: Plan for 4 weeks of 5 x 5 Thu (last week) Thu (today) Fri Sat to get an extra day's rest before the last two heavy sessions. 137.5 kg (303 lb) x 5 double over - singles w/ one or two breaths at bottom for first 4, stand up before 5th x 5 r/u (least favored) - much quicker in execution than above x 5 r/u - use more legs, more lats, slower starts but smoother, better bar path and overall easier. x 5 l/u (most favored) - getting tired, I must admit, but tried to keep pushing with legs x 5 l/u - OK

September 21, 2022: SQ

walk break NP: 6 kg x 5L/R SQ: FS: 20 kg bar, doubles @ 40, 50, 60, 65, 70, 75 SQ: 25 kg bar 75 kg x 3 - right knee a little sore, 3 - better in all ways, 4

September 20, 2022: CL

Feeling tired for the last few days Sunday (two days ago), just a walk Monday (yesterday), just a few NP @ 6kg and 1 StC Tuesday, today longish (5 mi) walk break NP: 6 kg x 3L/R PBN: stick x 5 5 lb x 5 11 lb x 5 16 lb x 5 21 lb x 4 - weights started falling off stick 15 kg bar x 3 - alright! CL: 20 kg (empty bar) x 4 no dip 25 kg x 2 no dip 30 kg x 2 - start bent knees, no dip at top 35 kg x 1 - same 40 kg x 3 - start bent knees, dip to catch at top, last one felt really good but shoulders getting tired

Variety

Yesterday, just walk and a StC on the ring Today walk twice NP: 8 kg x 1L/R, x 2L/R, most to outside PBN: stick x a few Rings: StC - no lower back toe touch stretches first, a little harder but still went

September 15, 2022: DL (week 5 heavy)

Yesterday, just some stretching OHS w/ stick a few light WM, and cut the lawn Today, Friday, DL early as the weekend will be busy walk DL: 132.5 kg (292 lb) - all brief pause (1-2 breaths) at the bottom between reps x 5 double over x 5 r/u x 5 r/u x 5 l/u (favored) x 5 l/u NB: a relief to not be doing sets of 8 any more this cycle

September 13: Variety, DL (light)

a few bw-only WM walk about 4 mi break NP: 6 kg x 5R/L OHS w/ stick BNP w/ stick WM: 4 kg x 2L/R 6 kg x 2L/R - both weights OK, not great but only very slight pressure on disc DL: 127.5 kg x 3 singles, slow, best possible form, 5-second hold at lockout, controlled negative. NB: good form makes the weight feel lighter!

September 12, 2022: CL, SQ

walk break NP: 6 kg x 8R/L break BNP w/ stick - good, OHS w/ stick - still not really vertical at bottom Rings: StC x 1 CL: all "bar bang" today 20 kg x muscle clean, no legs 25 x same 30 x same 35 x no dip to start but little dip to catch 40 x dip but not bounce to start, dip to catch 45 x 5 (or so) singles - dip but not bounce to start, dip to catch 50 x fail, x 1 NB: all day, left shoulder felt a little tight, and I felt like I wasn't bringing my arms around fast enough switch to 25 kg SQ bar FSQ: 65 kg x 2 SQ: 65 kg x 5 75 x 5 - too many cleans to have the umph to squat, maybe we'll try another 10-15 (or more?) squats tomorrow.

September 10, 2022: Variety/Abs

cut lawn break walk break NP: 6 kg x 1L/R, x 2L/R Rings: StC x 1 WHEEL: 3rd step x 3, 1 2nd step x 1 3rd step x 5 4th step x 4

September 9, 2022: SQ (light), BP (light), DL (heavy 4)

walk SQ: 65 kg x 5 BP: 145 lb x 5 DL: NB: On Friday, 8 days after last heavy DL day 127.5 kg x 8 double over x 8 r/u x 8 l/u

September 8, 2022:

walk about 4 miles Rings - support for 60 seconds short rest Rings - support with rings turned out for 15 seconds.

September 7, 2022: BP

Yesterday, super tired after a long ruck yesterday BP: 145 lb x 5 150 x 4 155 x 3 160 x 2 160 x 1 - messed up 165 x 1 160 x 2 155 x 3 150 x 4 145 x 5

September 5, 2022: CL, SQ, BP (light), DL (light)

NP: 4 kg x 3 lf, 6 kg x 3 lf, 8 kg x 3 lf CL: muscle w/ dip, single or doubles at 20 kg, 25, 30, 35, 40, 45 switch to 25 kg SQ bar, switch to back squat SQ: 45 kg x 3, 55 x 2 - ATG, paused and exhaled 65 kg x 3, 70 x 3 - ATG, paused but not exhaled 75 kg x 4, no paused, but an up-down-up on the 4th rep - lost tightness going that deep into the hole. 75 kg x 5 - returning to PL form, deep but no pause and no loss of tightness because not _as_ deep as above Total 15 reps, and that will do for today. SQ cycle is just ramping up again. BP: 145 lb x 5, 5 DL: 122.5 kg x 5 r/u, x 5 l/u suitcase DL w/ hold: left x 10 sec hold, right the same

September 4, 2022: CL

CL: muscle: 20 kg x 2, 25 kg x 3 muscle w/ dip: 30 kg x 2 - 2nd one lousy, x 1, x 1 35 x 1, 1 - 2nd one better, first one had legs but no arms, 2nd one had both, bar moved faster power: 40 x 1, 1, 1 - almost muscle w/ dip 45 x 1, 1, 1 - too much hips forward but all nonetheless successful

September 1, 2022: CL, DL (week 3)

Rings: Stc walk Oly lifting lesson walk break unusual to start w/ DL but that's what we're going to do today. NB: DL on Thursday so only 5 days rest due to travel plans. DL: 122.5 kg (270 lb) x 8 double over - stay down but reset grip and take a couple of breaths at the bottom x 8 r/u - with a more secure grip as compared to double over, I'm more able to push harder at the bottom x 8 l/u - felt pretty good, did these a bit more quickly that previous set (I think)

August 30, 2022: Easy

Mow the lawn break Rings: StC x 1, 1 - getting better at these.

August 29, 2022: CL, FSQ

walk about 4.5 miles in muggy weather break OHS w/ a stick - felt good. Tried w/ 15 kg bar, not vertical enough Rings: StC - failed, tired CL: muscle: bar x 3, 3, 3, +5 kg x 2, +dip, + 7.5 kg x 2 FSQ: 40 kg x 3 50 x 3 60 x 3 70 x fail - the day's heat just caught up with me. Dumped bar to the front, no harm to anyone or anything.

August 27, 2022: CL, SQ, BP, DL (Week 2 H)

walk 2 mi early AM break NB: jammed right thumb two days ago, yesterday painful, today swollen, but some homemade acupressure and it seems to be good to use. CL: muscle: bar x 2, 25 x 2, 30 x 2 muscle w/ dip: 35 x 2, 40 x 2 FSQ: 60 kg x 3, 70 x 3, 75 x 2 SQ: 65 kg x 3, 75 x 3, 80 x 2 BP: 145 lb x 3, 3, 4 DL: 117.5 kg (last week's plates + competition clamps) x 8 double over x 8 r/u x 8 l/u

August 26, 2022: Variety

sore as I get used to more lifting this week. short walk cossack sequence including bw windmill x 2 each side WM: 4 kg x 2 each side, lf Enough for today

August 24, 2022: CL, FSQ, BP

walk NP: 8 kg x 1l/r to the front, x 2L/R out to about BP grip width. Very slow, definite pause at lockout CL: muscle: bar x 4, + 10 lb x 2, 2, + 15 lb x 2 with dip: 40 kg x 2 ?power clean - dip, drive, dip: 45 kg x 1, 50 kg x 1 FSQ: 60 kg x 2, 70 kg x 2 No back SQ today BP: 135 lb x 5 reps x 4 sets in 8:00, untimed rests but probably about a minute. Excellent result for today, finding form (again, hopefully better than last time.)

August 23, 2022: CL

CL: muscle: bar x 4, +5 lb x 4, +10 x 4, +15 x 3 add dip: +10 kg (22 lb) x 3, additional 5 lb, 10 lb, 15 lb all for triples - excellent

August 22, 2022: FSQ, SQ, BP (light), DL (light)

walk 2.5 miles break NP: 6 kg x 3L/R A few muscle cleans, without and then with dip, to warmup. FSQ: Oly bar 40 kg x 5 50 x 5 60 x 5 70 x 3 SQ: 25 kg SQ bar, still Oly shoes 75 kg x 3, 5 - videod 2nd set and they're way deep enough BP: 135 lb x 10 - probably not legal pauses but pauses nonetheless DL: 112.5 kg x 3 double over, x 3 r/u, x 4 l/u

August 21, 2022: Variety, CL

AM: NP: 8 kg x 3L/R, slow w/ hold at extension and maximum rotation w/o losing locked-down shoulder blade Pushups x 15 6 PM: Oly shoes some bar stretches muscle clean - empty 20 kg bar x 3, 30 kg x 2, 2 muscle clean w/ dip: 35 kg x 2, 2 muscle clean w/ dip: 40 kg x 2, 2 - last rep was the best one

August 20, 2022: DL (week 1 H)

walk about 3.5 miles break DL: 112.5 kg (bar, reds, blues, silver, lightweight clamps) focus is on keeping the bar close and a big push with the legs right from the start - doing this well makes my hips come through faster and makes the whole lift finish faster. x 8 double over x 8 r/u - got hips through faster on some, felt good, felt easier x 8 l/u - tired by this point, but some pretty good reps in there

August 19, 2022: Variety - FS, BP, Wheel

Yesterday, walk 3 miles then an online Oly lifting lesson. Not much else Today, Friday, short walk AM, some stretching also PM: NP: 6 kg x 5L/R - focus on out at BP width elbows up stretch w/ Oly bar, then FSQ: bar x 5 30 kg (bar + 5's) x 5 40 kg (bar + 10's) x 5 50 kg (bar + 10+5) x 5 60 kg (bar x 20's) x 5 BP: 135 lb x 1, 2 WHEEL: 3rd step x 3, 3

August 17, 2022: SW (100)

6:45 AM: lower back has been stiff for a couple of days, more left side than right. Maybe all the barbell cleans yesterday. NP: 8 kg x 1L/R, 5L/R SW: 00:00 24 kg x left x 10 01:00 24 kg x right x 10 02:00 24 kg x left x 10 03:00 24 kg x right x 10 04:00 24 kg x left x 10 05:00 24 kg x right x 10 06:00 24 kg x left x 10 07:00 24 kg x right x 10 08:00 24 kg x 2h x 10 - total 100 - HR 152 lower back about the same short walk 5 PM, a bit of SQ/BP/DL to get back into the swing of things. FSQ: bar x 5, 60 kg x 1, 1, 2 BP: 135 lb x 3, 5, 6 DL: 205 lb x 1, 2, 225 x 4 feels good to lift at least somewhat heavy weights again, lower back better after some afternoon stretching but still not 100%, and still don't want to push it.

August 16, 2022: CL

walk break walk again break NP: 8 kg x 3R/L CL: a bunch, including 5 doubles w/ a 10 kg on each end of the bar. 15 kg on each end didn't go as well

August 15, 2022: SW (60)

On the road SW: 00:00 24 kg x left x 10 01:00 24 kg x right x 10 02:00 24 kg x left x 10 03:00 24 kg x right x 10 04:00 24 kg x 2h x 20

August 14, 2022: SW (70)

Early (6:40am) SW: 00:00 24 kg x left x 10 01:00 24 kg x right x 10 02:00 24 kg x left x 10 03:00 24 kg x right x 10 04:00 28 kg x left x 10 05:00 28 kg x right x 10 06:00 28 kg x 2h x 10

August 13, 2022: Variety

Not much yesterday Today: NP: 6 kg x 6R/L walk quick variety at 5:30 pm NP: 6 kg x 4L/R Rings: Stc x 1 - better Rings: L-site PU w/ pointed toes x 1 WHEEL: 3rd step x 1, 2nd step x 1

August 11, 2022: SW (60), CL

Yesterday, Wednesday, not much Today: SW: 24 kg x 10's, lf, on the :60, 6 sets total 60 swings break short walk break short walk NP: 6 kg x 6R/L - best to start right side since, although it's not weaker overall, it's poorer when it come to the proper execution of this movement. CL: Bar (20 kg) - clean only w/ elbows after first a few just pull and float bar bar + 10 lb each side - triple extension muscle clean x 2, 2 bar + 15 lg each side - triple extension muscle clean x 2, 2

August 9, 2022: CL,

Yesterday, Monday, as we continue our heat wave, another early AM walk. Was very tired, did several more short walks in the heat Today, Tuesday: walk, yet again in the early AM heat, this time with a number of sprints break CL: Oly bar x a few + 10 lb on each side x a few x 2 sets Rings - StC - got ab cramps afterwards + 10 kg on each side, mostly just triple extension and float, a few sets Again 40 kg, this time 1 or 2 triple extensions followed by a clean - with varying degrees of success but, overall, good and progress BP: 145 lb x 3 - too tired, will do this tomorrow

August 7, 2022: Variety

walk SW: 00:00 24 kg x left x 10 01:00 24 kg x right x 10 02:00 24 kg x left x 10 03:00 24 kg x right x 10 04:00 24 kg x 2h x 20

August 6: DL

Thursday, Aug 4 - bunch of stuff: StC, l-sit PU, Oly lifting lesson, walk 5 miles, not in that order Friday, Aug 5 - just a short walk, about 2.5 mi Saturday - nothing until 5 pm or so NP: 8 kg x 5L/R DL: Sumo 95 lb x 1 145 x 3 195 x 3 245 x 3 - Sumo PR x 2 265 x fail, x 1 - another PR DL: Conventional - last time conventional DL was 3 weeks ago, this was a good day 125 kg (275 lb) x 5 singles, controlled descent on last 3, hold for a few seconds at top. Got better as they went

August 3, 2022: Variety

walk about 2.5 miles NP: 8 kg x 5R/L Rings: StC, not quite all the way down but further than yesterday KB Clean: 20 kg x 10L, 10R, 5L, 5R - working on clean form, making sure there is no left elbow or shoulder discomfort. Maybe a little on first set left, but right side was good, and I tried to learn from my right side to my left and the second set (of 5 reps only) on the left was much better and zero discomfort. Rings: Stc + angled FL PU: l-sit x 1 WM: 4 kg x 3R, 3L, 2R GU: 12 kg x 1L/R WHEEL: 4th step x 1 3rd step x 2 2nd step x 1 3rd step x 1, 1

August 2, 2022: SW (60), BP

NP: 6 kg x 1L/R, 2L/R SW: 00:00 24 kg x left x 10 01:00 24 kg x right x 10 02:00 24 kg x left x 10 03:00 24 kg x right x 10 04:00 24 kg x 2h x 20 break walk break BP: 145 lb x 5, 155 x 3, 3, 3

August 1, 2022: CL, FSQ (both light)

NP: 6 kg x 3L/R as straight ahead, out, and in. Dip - 1 or 2 @ bw only BP: 145 lb x 1 Rings: l-sit PU x 1 Rings: most of a STC, haven't done in a while, got a little dizzy and didn't get too far around, either. CL: 15 kg bar muscle clean empty bar a few times, +20 lb x 5, 5, 5 FSQ: (20 kg bar) 40 kg x 10, quick and bouncy in both directions 60 x

July 31, 2022: Variety

Yesterday walk with about 4-5 sprints and a slightly longer, slightly slower run - felt great NP: careful reps with my wife watching for my right shoulder raising: 4 kg x 5R/L - now going right first 6 kg x 5R/L 8 kg x 3R/L, 2R/L Today walk break NP: skipped the 4 kg, did 6 kg x 5R/L, 8kg x 4R/L, 2R/L CL: a bunch of cleans using the 15 kg bar empty, w/ 10 lb and w/ 10 kg plates.

July 27, 2022: Variety

Tired but feeling good after lots of driving yesterday Helped a neighbor - took room a/c unit down from our garage attic, helped them remove their very old unit and install the new one. NP: 6 kg x 5L/R

July 26, 2022: Variety

Sunday, July 24, lots of driving, and a few kettlebell swings early AM Monday, July 25, walk 6 miles in Boston area while visiting family and friends Tuesday, July 26, walk 2-1/2 miles in the morning, then lots of driving Been working pnf-type stretches to increase right shoulder internal rotation 35 kb swings at a stop on the drive home.

July 23, 2022: BP

walk break walk again break NP: 6 kg x 2R/L, focus on internal shoulder rotation BP: 145 lb (~65 kg) x 2, 3, 5 155 (~70 kg) x 4 165 (~75 kg) x 3 175 (~80 kg) x 1 - waited too long for this set while on the phone, had hoped for a double but didn't want to try the 2nd rep 155 (~70 kg) x 3, 1 - going for big right shoulder stretch at bottom of last rep Pool Cue drill with FMS stick - way, way worse on right side, as expected

July 22, 2022: Variety

Yesterday, first Oly training session with Mira. Some NP to warmup Today, lots of cossack sequence + WM and splits while teaching

July 20, 2022: GU

Yesterday, walk - hot outside Today, short walk - even hotter outside break GU: 12 kg lf, 16 kg lf - not paying attention to SF-specific form, doing most of it but basically just getting up and in way that I can, and my knees will tolerate. Haven't done even 12 kg in a long time, so 1 rep each side @ 12 kg and @ 16 kg felt good. 16 is plenty heavy enough for now, 12 kg probably best to start with. break

July 18, 2022: SW (60) DL (Sumo)

walk NP: 6 kg x 5L/R break PU: l-sit x 2 on rings SW: 00:00 24 kg x left x 10 01:00 24 kg x right x 10 02:00 24 kg x left x 10 03:00 24 kg x right x 10 05:00 24 kg x 2h x 20 break DL SUMO: 105 lb x 5 155 x 5 205 x 5 225 x 2, 3 - video - stance too wide, hips come up first 205 x 5 - video, narrower stance, looked good

July 17, 2022: Stretch

short walk, some stretching Cossack sequence, ending w/ 4 kg WM x 3 each side, went rf

July 16, 2022: DL

A Buteyko walk earlier at about 4:15 pm DL: 125 kg x 1, 1, 1 double over all sets paused tng a set every 10-15 minutes or so,, completed in about 55 minutes 137.5 x 5 l/u (favored grip) 137.5 x 5 r/u - used better leg push, means faster speed, need to always do this 137.5 x 5 l/u - continuing to focus on leg drive for the rest 137.5 x 5 r/u 137.5 x 5 l/u First DL day even, I think, over 4 tons total: 3812.5 kg, 8405 lbs, 4.2 tons

July 14, 2022: FSQ, BP

Haven't felt like lifting for a few days. Today, Thursday NP: 8 kg x 3L/R, x3L/R, x3L/R - had my wife watch for right shoulder coming up at internal rotation max FSQ: quick drop, bounce at bottom, up as quick as I can. 135 lb x 5 155 x 5 135 x 5 155 x 3, 2 135 x 7 NB: knees had bothered me before today, but kept a focus on pushing them out, and am finding my own stance width and turnout, and knees free great today break BP: 145 lb x 2, 3, 5, 5, 5, 6, 4 = 30 reps

July 11, 2022: SW (55)

Yesterday, just move around some 50 lb bags of salt pellets Today while on the road: bit of stretching in the hotel room, then outside 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 04:30 28 kg x 2h x 15 A few cleans and rack holds with the 28 kg: 1 L w/ 5-sec hold, same right, 1 L w/ 10-sec hold, same right NB: left elbow has, in the not-too-distant past, bothered me dropping cleans on my left side, but today felt 100% OK.

July 9, 2022: DL

Buteyko walk long break NP: 6 kg x 8L/R at varying angles with ~1-sec pause at lockout PU: rings, l-sit, 1 rep DL: 125 kg x 1 double over 132.5 x 4 - was losing grip so didn't try 5th rep 132.5 x 5 r/u 132.5 x 5 l/u 132.5 x 5 r/u faster pulls, felt very good Had the urge for heavier, so + 10 kg 142.5 x 4 l/u - heavy but good. Only 23 reps today but that's OK. Also only 6 days since last DL session.

July 8, 2022: SW (40)

walk SW: 00:00 28 kg x left x 10 01:00 28 kg x right x 10 02:00 28 kg x 2h x 20

July 7, 2022: BP, WHEEL

longish walk, moved furniture NP: 6 kg x 3L/R PU: rings l-sit x 1 (slow, as usual) BP: 145 lb x 3 x (2-3-5) - excellent break WHEEL: 4th step x 5, 3rd step x 4 - best session in a long time, not going to be a pig about it so stopped.

July 6, 2022: SW (60)

NP: 6 kg x 1L/R, 2L/R PU: rings, l-sit x 1 SW: 24 kg, lf, 10's OTM, 6 sets break walk DL: Sumo, 185 lb x 5, 205 x 5, 225 x 3, 2 - really fighting to be upright at start and do all the work with my legs.

July 5, 2022: SW (35), FSQ

NP: 6 kg x 3L/R PU: rings, slow, 1 KB DL: lf, 1h w/ bell in center, 3 each way SW: neck has been sore so taking it easy today w/ swings 00:00 24 kg x left x 10 01:00 24 kg x right x 10 02:00 24 kg x 2h x 15 FSQ: haven't done for almost 2 weeks, starting over and easy bar x 3 95 lb x 7, 8 - feeling it in left knee a little, right at top of kneecap, been focused on keeping right knee pushed out, now must add the other knee to the thinking process as well. 115 x 5 - much better, need to focus on pushing knees out on both down and up parts of the movement. Left knee feels better

July 3, 2022: DL

yesterday - not much walk break NP: 8 kg x 3L/R DL plan, tentative: 11 June - 125 kg x 5 x 5 17 June - 130 kg x 5 x 5 22 June - 135 kg (est 1RM = 162 kg) 03 July - 127.5 x 5 x 5 09 July - 132.5 x 5 x 5 16 July - 137.5 x 5 x 5 (est 1RM = 165 kg) 23 July off/easy 30 July - 130 kg x 5 x 5 6 Aug - 135 kg x 5 x 5 13 Aug - 140 kg (est 1RM = 168 kg) 20 Aug off/easy 27 Aug - 132.5 x 5 x 5 3 Sep - 137.5 x 5 x 5 10 Sep - 142.5 x 4 x 4 17 Sep off/easy 24 Sep - 135 x 5 x 5 1 Oct - 140 x 4 x 4 8 Oct - 145 x 4 x 4 15 Oct off/easy 22 Oct - 137.5 x 5 x 5 (or 140 x 5, 145 x 4, 150 x 3, 155 x 2, 160 x 1) 29 Oct - 142.5 x 4 x 4 (or above up 2.5 kg to 162.5) 5 Nov - 147.5 x 3 x 3 (or above up to 165 kg) 12 Nov - above up to 167.5 kg 19 Nov - meet DL: no timer today, longer rests - tired today, plus doing other things (laundry, helping my wife lift ...) 125 kg x 1 127.5 x 5 double over 127.5 x 5 r/u 127.5 x 6 l/u - what the heck, 6 reps and still grip to spare 127.5 x 6 r/u 127.5 x 7 l/u - what the heck, tried to make them quicker, too

July 1, 2022: SW (60), BP

yesterday: didn't sleep well, just a walk Today NP: 8 kg x 5L/R SW: 00:00 28 kg x left x 10 01:15 28 kg x right x 10 02:30 28 kg x left x 10 03:45 28 kg x right x 10 05:00 28 kg x 2h x 20 BP: 145 lb x 2, 3, 5, 5, 3, 2, 6 = 26 reps

June 29, 2022: Variety - WM, SW (40), DL (light)

NP: 8 kg x 5L/R, different angles WM: 6 kg: left x 3, right x 2, 1 8 kg: right x 1, 1 SW: 28 kg x left x 10 28 kg x right x 10 28 kg x 2h x 20 DL Sumo: 135 x 1, 225 x 1, 3 - left knee not happy, 3 - focus on pushing knees out and was a little better

June 28, 2022: SW (40)

NP: 10 kg x 5L/R yard work break SW: 28 kg x 10's on about 1:30, total 4 sets alternating hands, lf FSQ: 60 kg x 5 69 kg (60 kg + 20 lb) x 5 74 kg (60 kg + 30 lb) x 2 - felt like form was going south, hips came up too fast.

June 27, 2022:

Yesterday, walk 4 miles and some kb swings and NP Today: NP: 8 kg x 5L/R SW: 28 kg x left x 10 28 kg x right x 10 28 kg x 2h x 25 WHEEL: 2 on level ground, not all the way out but not too shabby, either.

June 25, 2022:

road trip - 28 kg 1h and 2h swings a few times both yesterday and today

June 23, 2022:

walk into town twice at breaks on a long drive, 28 kg 1h and 2h swings

June 22, 2022: SW (40), DL

Yesterday - walk, yard work Today NP: 8 kg x 7L/R, varying angle SW: 00:00 28 kg x left x 10 01:00 28 kg x right x 10 extra minutes 03:00 28 kg x left x 10 04:00 28 kg x right x 10 break DL: 125 kg x 3 double over, all paused tng today 00:00 135 x 5 l/u 04:00 135 x 5 r/u 08:00 135 x 5 l/u grip getting tired 12:00 135 x 5 r/u grip getting fried 16:00 135 x 3 l/u grip fried 19:00 135 x 2 l/u end

June 20, 2022: FSQ (light), BP

walk, w/ stretches and WM in the park on the way NP: 10 kg x 5L/R varying angles SW: 24 kg, 5 sets of 10 on the :55 (thus extra set left) break FSQ: 135 lb x 3, 4 BP: 145 lb x 9 160 x 4 150 x 5 160 x 3 - total 21 reps, tried to not go quite so hard today: medium volume and intensity

19 June 2022: SW (20)

Saturday, just a bit while teaching, then played for 4 hours Today, Sunday walk a couple of times, phone says total was 4.4 miles @5:30 pm SW: 00:00 28 kg x left x 10 01:00 28 kg x right x 10

June 17, 2022: BP, DL

NP: 8 kg x 4L/R, increasingly wide yard work - grip tired BP: 145 lb x 6 155 x 5 - started gripping harder w/ left after noticing left wrist felt a little over extended, helped! 155 x 6 - recent (post-April meet) PR reps @ this weight break DL: 00:00 130 kg x 5 double over - lost grip on 5th rep after it got off the ground but it was an honest light tng 03:45 r/u 07:30 l/u 11:15 l/u 15:00 r/u - grip just barely holding on. NB: no grip-intensive yard work on DL day next time.

June 16, 2022: SW (80)

NP: 8 kg x 8L/R, slow, varying angle walk SW: 24 kg x 10's lf OTM alternating, total 80 GU: 10 kg x 2 alternating singles, lf - not paying attention much to form, just to doing what my body allows, a good plan for me. Form things I'm minding - bearing elbow straight, don't kill my knees getting up and down. break FSQ: bar x 3 - fast down and up 40 kg x 7 - fast down and up 60 kg x 5 - fast 65 kg x 5 - fast

June 15, 2022: SW(40)

push mower front and side lawn walk twice, several sprints flat and stairs SW: 10's lf on the :45 alternating sides

June 12, 2022: Variety

afternoon: Play around w/ OHS w/ a stick MP: 16 kg x 10L/R DL: 185 lb x 5 double over for speed 185 sumo x 5 double over for speed

June 11, 2022: DL

lots of yard work, bit of teaching DL: 125 kg x 5 x 5 00:00 double over 04:00 r/u 07:45 l/u 11:30 r/u 15:15 l/u

June 10, 2022: BP/DIP (light)

NP: 8 kg x 8L/R - slow, about 4-5 second each rep with 1/3 of that time at lockout, varied angles break cut lawn break PU: on rings, l-sit + 3 PU, trying to be more in a v-sit, felt like my feet were about neck height. break DIP: bw x 2, 3 BP: 145 lb x 5 DIP: bw x 5 BP: 145 x 7

June 9, 2022: FSQ, SW (40)

walk FSQ: 135 lb x 3, 3, 5 (quicker descent and bounce out of bottom), 5 (again bounce - these are improving) break SW: 00:00 24 kg x left x 10 01:00 24 kg x left x 10 02:00 24 kg x right x 10 03:00 24 kg x right x 10

June 8, 2022: SW(50), BP, DL (light)

NP: 8 kg x 2L/R, 3L/R - slower and longer pause than usual SW: 00:00 24 kg x left x 10 01:00 24 kg x left x 10 02:00 24 kg x right x 10 03:00 24 kg x right x 10 04:00 24 kg x left x 10 break BP: 145 lb x 6 (75%) = 870 155 x 5 (81%) = 775 165 x 3 (86%) = 495 155 x 5 = 775 145 x 7 = 1015 = 3930 145 x 5 = 725 = 4655 4655 / 31 NL = 150.2 lb average 150.2 /192.5 = 78% ARI DL: light, for speed, mix of kg and lb plates on Klokov bar (just because it was convenient) 226 lb (80 kg + 50 lb) x 5 reps x 2 sets double over (for speed) (61%)

June 7, 2022: FSQ, SW (50)

yard work NP: 8 kg x 6L/R - mostly to the outside, which is harder - trying for BP grip width. cossack sequence including 3 WM @ 4kg. Then 5 WM @ 4 kg. NB: These are improving because I'm rediscovering my good hip hinge, and not really because I'm improving my thoracic mobility, IMO. But the good hip hinge WM is an important metric of my overall movement health so I'm glad to be getting it back again. I didn't do enough of this over the last few years when my big focus was on PL meets. FSQ: 95 lb x 2 115 x 2 135 x 2 135 x 5 - some discomfort in right knee switched to Klokov bar and Eleiko bumpers 60 kg x 5 - turned right foot out a little, no discomfort SW: 00:00 24 kg x left x 10 01:00 24 kg x left x 10 02:00 24 kg x left x 10 03:00 24 kg x left x 10 04:00 24 kg x left x 10 - 50 swings

June 6, 2022:

NP: 6 kg x 3L/R, 8 kg x 3L/R, 10 kg x 5L/R, 8 kg x 10 starting wide and ending overhead walk 4 mi today

June 4, 2022: DL

NP: 8 kg x 12L/R, x 5L/R - second set a little slower w longer pause DL: paused tng, started on the 3:00 but not enough rest towards end 00:00 125 kg x 5 double over 03:00 130 x 5 r/u 06:00 135 x 5 l/u 11:00 140 x 2 l/u

June 3, 2022: BP

walk NP: 8 kg x 5L/R, last few to outside in prep for ... BP: 145 lb x 5 155 x 3 145 x 6 155 x 4 145 x 5 165 x 1 - good pec/shoulder stretch at bottom 145 x 6 - another good pec/shoulder stretch on every rep NB: 30 reps, excellent and a recent PR rep count

June 2, 2022: Variety, FSQ

walk NP: 6 kg (usual light weight) x 12L/R, trying for a bit of extra rotation while still staying packed and overall tight. Was good, should do more often PU: rings, archer for the first time in a while. Out to right, center, out to left - just the one rep up, right, left, down WHEEL: all with 1-2 pause at extension 4th step x 1 3rd step x 1, 1, 1 PU: rings, l-sit + 4 PU break FSQ: Oly shoes, 2nd session. Last time, just 95 and 105 95 lb x 3 105 x 1 - sat funny on left shoulder 105 x 4 - always driving elbows up helps with shoulders 115 x 5 125 x 5

June 1, 2022: SW

Sunday - drive to PA, a few wheel rollouts Monday - actually ran, a mix of walking, sprinting, and tempo Tuesday - sore from running Wednesday, today 2 stair sprints break NP: 10 kg x 8L/R - may be a PR rep count at this weight cossack sequence w/ WM @ 4k x 3R/L, short rest, x 3R/L - better PU: rings, l-sit + 3 PU SW: 24 kg x left x 15, untimed rest, x right x 15

May 28, 2022: BP, DL

NP: 8 kg x 10L/R break NP: 10 kg x 4L/R, 1 extra left trying for a bit more rotation w/o losing scapula locked down. Not sure how I feel about it, a bit of click in the shoulder, maybe that's needed, maybe it's not good ... PU: rings, l-sit + 3 PU, again lit-sit, reps, only lower l-sit at finish of last rep WM: bw x 1R/L, 4 kg x 1R/L, x 1R/L - better, more ROM in right hip towards back and therefore better weight distribution when it's time to come up, x 1L/R, x 1L/R BP: 145 lb x 5 165 x 1 155 x 3 145 x 7, 5 155 x 5 NB: 27 minute BP session, 26 reps, 17 @ 145, 8 @ 155, 1 @ 165 break DL: 125 kg x 4 singles on, perhaps, the :30, double over 130 x 5, r/u, paused tng 135 x 5, l/u, paused tng - tough, grip starting to go NB: first time over 125 kg since meet 5 weeks ago.

May 25, 2022: Variety

walk to town, to a house on the other side, to another grocery store. Total 7.2 miles according to my phone, breaks between NP: 8 kg x 8L/R PU: l-site + 5 PU, this time into l-sit in hang, all reps, then release l-sit MP: 16 kg x 5L/R - managed to have zero shoulder click on right side - excellent! DL: 125 kg x 2

May 24, 2022: BP, DL

NP: 8 kg x 4L/R break PU: rings l-sit + 3 PU (then the phone rang, was going to do 5 today) break BP: 145 lb x 4, 5 155 x 3, 2 145 x 6 - 20 total reps today, good! Getting back into some volume, only last rep/set was a little hard. DL: 125 kg x 2 r/u, x ? l/u, all paused tng

May 23, 2022: Variety

walk: cossack sequence, wm w/ 4k, 3 each side NP: 10 kg x 5L/R PU: rings l-sit + 5 PU DIP: moved the dip attachment to the other side of the rack, did bw x 3 super deep and slow break WHEEL: 4th step x 5, 5, 3

May 22, 2022: HHH

walk NP: 8 kg x 5L/R, more at wider angle PU: l-sit + 5 PU HEX HH (Hex/Trap bar, high handle), weighs 60 lb, first day using it: 170 lb x 1 (bar + pair of 25 kg) 280 x 1 (+ pair of 25 kg) 370 x 1 (+ pair of 45 lb) 420 x fail (+ pair of 25 lb) - grip didn't feel secure, weight didn't budge

May 20, 2022: BP

NP: 8 kg x 6L/R walk break NP: 8 kg x 5L/R BP: 145 lb x 5, 5

May 19, 2022: BP, DL

NP: 8 kg x 10L/R walk break BP: 145 lb x 8 DL: all paused tng 125 kg x 4 double over 125 kg x 4 r/u (least favored grip) 125 kg x 5 l/u (favored grip)

May 18, 2022: SW (80)

Yard work NP: 8 kg x 6L/R cossack sequence SW: more loading hips (swing further back) 00:00 24 kg x left x 10 01:00 24 kg x right x 10 02:30 24 kg x left x 10 03:30 24 kg x right x 10 05:00 24 kg x left x 10 06:00 24 kg x right x 10 07:30 24 kg x left x 10 08:30 24 kg x right x 10 avg = 125, max = 139

May 17, 2022: FSQ, BP

yesterday, cut the lawn today: walk NP: 8 kg x 8L/R, some pointed out to be more like BP break PU: rings, l-sit + 5 PU. Felt left shoulder unpack a bit for final rep FSQ: (last time was 95 lb x 1, 5 105 lb x 5, 5 - sorting out bar position, elbows, t-spine, etc BP: 145 lb x 5

May 15, 2022: FSQ, BP, DL

NP: 8 kg x 4L/R PU: rings, l-sit + 4 PU w/ 180 degree rotation FSQ: 95 lb x 1, x 5 - ATG, paused. Focus on pushing elbows up and not feeling the weight shift to my hands. Slightly wider grip, elbows in as well as up. A good effort today, form feels solid BP: 135 lb x 5, 5 145 x 5 DL: 125 kg x 3 paused tng double over 125 kg x 3 paused tng r/u 125 kg x 4 paused tng l/u (favored mixed grip)

May 13, 2022:

Monday - drove a lot Tuesday - not much Wednesday - walked a total of 7 miles Thursday - NP: 8 kg x 12L/R Today, Friday NP: 8 kg x 10L/R, x 5 L/R Headstand - improving PU: on a bar, "leg tuck" - did 3 the misnamed "kip up" - did 3 "kip up" with feet touching ceiling (about 2' above bar) x 2 on rings, a not-all-the-way-around skin-the-cat and then a 1-legged FL right leg out then left leg, other leg straight up in the air not tucked to chest.

May 8, 2022: SW (50), BP (light), Wheel

AM NP: 8kg x 5L/R SW: 00:00 24 kg x left x 15 01:00 24 kg x left x 10 03:00 24 kg x right x 15 04:00 24 kg x right x 10 avg = 129, max = 143 PM: BP: 135 lb x 7, 5 WHEEL: 4th step, decided not to go out further than I could keep my best hollow position - 3 reps

May 7, 2022: SW, C&P, DL

Yesterday, Friday, walk about 4 miles Today, Saturday: AM SW: 00:00 28 kg x left x 10 01:00 28 kg x right x 10 02:30 40 kg x 2h x 10 PM C&P: 16 kg x 1L/R, 2L/R, 3L/R, 5L/R NP: 8 kg x 8L/R, varying angle DL: switched back to Eleiko comp bar 125 kg x 5 singles on the :60, double overhand

May 5, 2022: SW (80)

Buteyko walk one sort-of sprint after, a little slower and a little longer than a real sprint break SW: - did all reps left then all reps right. Noticed it left, not much on right 00:00 24 kg x left x 10 01:00 24 kg x left x 10 03:00 24 kg x left x 10 04:00 24 kg x left x 10 06:00 24 kg x right x 10 07:00 24 kg x right x 10 09:00 24 kg x right x 10 10:00 24 kg x right x 10 avg = 130, max = 145

May 4, 2022: SW (80), FSQ (very light/easy), BP (light/easy)

walk walk again SW: short on time, slightly shorter rests, on 3:00 is better 00:00 24 kg x left x 10 01:00 24 kg x left x 10 02:45 24 kg x right x 10 03:45 24 kg x right x 10 05:30 24 kg x left x 10 06:30 24 kg x left x 10 08:15 24 kg x right x 10 09:15 24 kg x right x 10 avg = 137, max = 150 break NP: 8 kg x 3L/R, x 3L/R to about BP grip width angle GU: 8 kg x 1L/R, x 1L/R - ugh, left knee already sore, left elbow doesn't want to stay locked out FSQ: Put on Oly shoes and played w/ FSQ - felt best to just stand after unracking the bar and feel the weight on my shoulders, used 95 lb. (Switched back to PL bar in the SQ stands.) Did one rep but could feel the weight was on my hands and that's not good. Played w/ grip width, tried to keep elbows in a little. BP: 135 lb x 2, 3, 5 - looking at setup location, took longish pauses on chest each rep

May 3, 2022: SW (80), DL

Yesterday, walk into town but not much else Today, Tuesday: negative Covid test this AM Buteyko walk NP: 8 kg x 8L/R PU: l-sit + 3 PU but on bar this time SW: 00:00 24 kg x left x 10 01:00 24 kg x left x 10 03:00 24 kg x right x 10 04:00 24 kg x right x 10 06:00 24 kg x left x 10 07:00 24 kg x left x 10 09:00 24 kg x right x 10 10:00 24 kg x right x 10 avg = 134, max = 149 cut the grass with push mower - definitely exercise break walk DL: 125 kg (275 lb) x 1, 1 double over - ahh, deadlifting real weights again

May 1, 2022: Variety (light DL)

Wed, Apr 27 - had been feeling a cold coming on, but felt worse after dinner Thu, Apr 28 - covid test, rapid PCR, and was positive, not feeling great but no fever Fri, Apr 29 - a lot of sleep and not much else, a little better, still pretty tired Sat, April 30 - 4 hour nap! Today, Sunday, May 1: DL: 115 lb x a few singles 165 x 5 tng 205 x 6 tng 205 x 5 sumo tng

April 27, 2022: GU, SW

Still in recovery from competition last weekend ... Yesterday: walk NP: 8 kg x 5L/R x 3 sets: one straight front, one angled out, one angled in Today NP: 8 kg x 3L/R, 10 kg x 5L/R, 12 kg x 3L/R (PR reps @ this weight, left pec cramping) GU: crossover style: 8 kg x 1L/R on regular floor (painful on hip), x 1L/R on softer floor (much better) SW: 00:00 24 kg x left x 10 01:00 24 kg x left x 10 02:00 24 kg x left x 10 05:00 24 kg x left x 10 06:00 24 kg x left x 10 07:00 24 kg x left x 10 avg = 124, max = 142 - just below zone 4 walk

April 25, 2022: DL (light sumo)

April 22 - weigh-in 67.2 kg, eat a lot after that April 23 - Meet in Norwood, NJ SQ: 92.5, 100, 107.5 kg, all good, 107.5 is a new NJ record BP: 80, 85 good, lost balance at hand-off on 90 and failed DL: 150, 160 good, just too tired and couldn't get 170 off the ground April 24, Sunday - early: SW @ 24 kg x 40, PM SW @ 24 kg x 80 Today NP: 10 kg x 1L/R break DL: Sumo, 115 lb x 5, 165 lb x 5, x 5, 215 x 5 walk

April 21, 2022: Variety

Yesterday, walk the proverbial 10,000 steps, 3.8 miles Today walk NP: 8 kg x 8L/R PU: l-sit and 1 PU on rings maybe some squats later, we'll see. Weigh-in tomorrow, was about 1 kg over this morning

April 19, 2022: Variety

Yesterday, walk 5.6 miles, nothing else Today, short walk The usual warmup: NP: 10 kg x 5L/R PU: l-sit on rings x 4 A bunch of 32 kg kettlebell deadlifts with a student Nothing else today, resting up for the meet on Saturday. BW was 151.8 lb this morning, needs to be 148.7 Friday morning, started taking herbal water pills last night.

April 16, 2022: Mini-meet/DL: SQ (light), BP (light), DL

Yesterday, a few light SQ and BP Today: short walk PU: 3 on a tree branch NP: 8 kg x 5L/R - had been allowing left shoulder to unpack in order to get extra rotation and left should has been bothering me, fixed that and left shoulder feels much better SQ: 155 lb x 3, 175 x 3, 195 x 1, 205 x 1 BP: 135 lb x 5, 155 x 4, 175 x 1, 195 x 1, 205 x 1 DL: 125 kg x 3 double over 135 x 3 r/u 150 x 3 l/u - will open with this weight because I can triple it.

April 13, 2022: Variety

walk NP: 8 kg x 3L/R, 10 kg x 3L/R, 8 kg x 10L/R - amazing how much better my shoulders feel after these PU: the usual - rings, l-sit + 3 PU break SQ: 155 lb x 3 BP: 135 lb x 5 break MP: 16 kg x 3L/R - interesting

April 12, 2022: SW (120)

Lots of driving later on Sunday (April 10) and again on Monday, yesterday, April 11. Today, Tuesday, April 12: Cossack sequence WM: a few bw and a few w/ 8 kg NP: 10 kg x 5L/R break NP: 10 kg x 5L/R PU: usual l-sit + 2 PU SW: aiming for more explosive reps, plus doing on 3:30/series instead of 4:00 00:00 28 kg x left x 10 - min = 83 01:00 28 kg x left x 10 - max = 135 03:30 28 kg x right x 10 - min = 86 04:30 28 kg x right x 10 - max = 141 07:00 28 kg x left x 10 - min = 112 08:00 28 kg x left x 10 - max = 146 10:30 28 kg x right x 10 - min = 117 11:30 28 kg x right x 10 - max = 148 14:00 28 kg x left x 10 - min = 119 15:00 28 kg x left x 10 - max = 154 17:30 28 kg x right x 10 - min = 123 18:30 28 kg x right x 10 - max = 152 avg = 134 , max = 154

April 10, 2022: SW (80)

short walk NP: 10 kg x 5L/R, a little slower and with longer pause at lockout than I sometimes do PU: usual rings, l-sit + 3 PU SW: (on 3:30 today instead of the usual 4:00) 00:00 28 kg x left x 10 01:00 28 kg x left x 10 03:30 28 kg x right x 10 04:30 28 kg x right x 10 07:00 28 kg x left x 10 08:00 28 kg x left x 10 10:30 28 kg x right x 10 11:30 28 kg x right x 10 avg = 133, max = 151 - weird spike while recovering, must be something wrong w/ hardware

April 9, 2022: SQ (light), BP (light), DL

Yesterday, only walk, was feeling pretty sore, tired, and hungry from the previous day's BP session Today, Saturday NP: 8 kg x 7L/R SQ: 155 lb x 3, 5 175 x 3 BP: 135 lb x 5 155 lb x 5 DL: 125 kg x 3 double over 130 x 1 double over 137.5 x 1 r/u 147.5 x 1 r/u 157.5 x 1 l/u 167.5 x fail l/u - overall tired today, am a bit overtrained.

April 7, 2022: SQ (light), BP

bar hang for a bit NP: 10 kg x 7L/9R - felt like I needed to establish more control at the end ROM in terms of the internal rotation of the bell. break walk SQ: 155 lb x 5 rock bottom BP: 135 lb x 6 145 x 6 155 x 6 165 x 2 175 (91%) x 1 185 lb (84 kg) (96% 1RM x 1 - excellent, best BP of current cycle 175 x 2 165 x 3 155 x 4 31 lifts, avg 153.7 lb

April 6, 2022: SW (120)

NP: 2 x 10kg x 5L/R - don't like double as much NP: 10 kg x 4L/R PU: 5 on a regular bar, slightly false grip, dead hang, pack, then up to touch adam's apple to bar on each rep, just a change of pace. Right shoulder a bit uncomfortable, likes rings better break PU: 2 on a regular bar. Used "long collarbone" cue for my right shoulder and it helped a good deal SW: half the reps w/ 32 kg, trying for solid, comfortable grip even at the expense of a little height 00:00 32 kg x left x 10 01:00 28 kg x left x 10 - max = 126 04:00 32 kg x right x 10 05:00 28 kg x right x 10 - max = 128 08:00 32 kg x left x 10 09:00 28 kg x left x 10 - max = 140 12:00 32 kg x right x 10 13:00 28 kg x right x 10 - max = 143 16:00 32 kg x left x 10 17:00 28 kg x left x 10 - max = 148 20:00 32 kg x right x 10 21:00 28 kg x right x 10 - max = 147 avg = 122, max = 148

April 5, 2022: SW, SQ

walk NP: 8 kg x 5L/R SW: 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 28 kg x left x 10 05:00 28 kg x right x 10 - 40 swings today avg = 128, max = 145 break SQ: 155 lb x 7 bounced off bottom 175 x 4 deep enough 195 x 1 205 x 1

April 4, 2022: SW (80)

walk NP: 10 kg x 5L/R PU: l-sit PU x 3 on rings NP: 8 kg x 8L/R break SW: enough 32 kg of late, all 28 kg today, best form at top and quickest turnaround at the back 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 12:00 28 kg x right x 10 13:00 28 kg x right x 10 avg = 125, max = 146

April 3, 2022: SW (80)

early AM walk long break NP: 10 kg x 3L/R PU: l-sit + 3 PU 1-leg DL: 115 lb x 1L/R break eat 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 32 kg x left x 10 09:00 32 kg x left x 10 12:00 32 kg x right x 10 13:00 32 kg x right x 10 - 80 swings avg = 132, max = 156 - belly full, makes everything harder

April 2, 2022: SQ (light), BP (light), DL

Yesterday, just walk 

Today is 3 week before the April 23 meet. 

NP: 8 kg x 6L/R SQ: 155 lb x 5, 175 x 3, 195 x 1, 1, 205 x 1 - videod the last few, deep enough but just barely BP: 135 lb x 5, 155 x 5, 175 x 1 DL: on DL bar 125 kg x 3 double over 135 x 3 r/u 145 x 2 double over 155 x 1 l/u - not the volume I'd hoped for, but going with what I feel like today, and high volume isn't it.

March 31, 2022: SW (100), SQ (light), BP, DL (light)

Yesterday, nothing - felt lousy early AM, got better as the day went on Today, Thursday MP: 12 kg x 1L/R NP: 8 kg x 8L/R w/ varying angles WM: bw x 1L/R, 1L/R - better SW: 00:00 28 kg x left x 10 - min = 76 01:00 28 kg x left x 10 - max = 128 04:00 28 kg x right x 10 - min = 71 05:00 28 kg x right x 10 - max = 128 08:00 32 kg x left x 10 - min = 94 - not feeling like 20 each hand @ 32 kg today 09:00 32 kg x right x 10 - max = 141 12:00 28 kg x left x 10 - min = 101 13:00 28 kg x left x 10 - max = 139 16:00 28 kg x right x 10 - min = 98 17:00 28 kg x right x 10 - max = 137 avg = 117, max = 141 break walk SQ: 155 lb x 3, 5 BP: 135 lb x 5 165 (86%) x 4 175 (91%) x 2 165 x 4 175 x 2 165 x 4 - a little tough, not enough rest before this set 180 (93%) x 1 - slow but not a death march 165 x 4 26 lifts, avg 161.3 lbs (83.6%) DL: 125 kg x 3 double over

March 29, 2022: SW (120), SQ, BP (light)

NP: 8 kg x 5L/R PU: rings, l-sit + 3 PU WM: bw x 1L/R SW: 00:00 28 kg x left x 10 - 88 valley 01:00 28 kg x left x 10 - 133 peak 04:00 28 kg x right x 10 - 91 05:00 28 kg x right x 10 - 136 08:00 32 kg x left x 10 - 102 09:00 32 kg x right x 10 - 147 12:00 32 kg x left x 10 - 105 13:00 32 kg x right x 10 - 149 16:00 28 kg x left x 10 - 118 17:00 28 kg x left x 10 - 152 20:00 28 kg x right x 10 - 111 21:00 28 kg x right x 10 - 149 avg = 129, max = 152 break walk SQ: first day on 25 kg (55 lb) SQ bar 145 lb x 5 155 x 1 175 x 2 195 (85%) x 2, 2 175 x 5, 195 x 2 - missed the sq stands on the way back in, might need to make them a little closer together

March 28, 2022: SW (100)

Yesterday, Sunday, just a walk and later a nap Today, Monday NP: 10 kg x 3L/R, 3L/R w/ varied angle PU: l-site + 3 PU on rings. NB: Today, trying to make sure arms are fully straight at the bottom but shoulders remain packed. Interestly, it seems my left should wasn't quite as far down as it could be so I made that change. It is challenging for me to keep the l-sit while fully straightening the arms - sometimes I straight the arms but don't return to completely vertical - so this has been good to work on. SW: 00:00 28 kg x left x 10 - 88 valley 01:00 28 kg x left x 10 - 132 peak 04:00 28 kg x right x 10 - 90 05:00 28 kg x right x 10 - 136 08:00 32 kg x left x 10 - 100 09:00 32 kg x right x 10 - 147 12:00 28 kg x left x 10 - 108 13:00 28 kg x left x 10 - 149 16:00 28 kg x right x 10 - 107 17:00 28 kg x right x 10 - 147 avg = 125, max = 149 walk

March 26, 2022: SQ (light), BP (light), DL

several C&P/MP with 16 and 20 kg, a few 1h swings w/ 24 kg while teaching break NP: 10 kg x 3L/R SQ: 135 lb x 5 deep paused, 175 x 3, 3 BP: 145 lb x 10 - PR reps at this weight DL: 125 kg x 2 double over 135 x 2 double over 145 x 2 r/u 155 x 1 l/u - slow 165 x 1 l/u - slower but still kept moving. This weight was my lifetime PR until a meet 2 months ago on Feb. 19, 2022.

March 25, 2022: Variety

NP: 8 kg x 1-2-3 ladder L/R, 10 kg x 1-2 ladder L/R, 12 kg x 1L/R WM: bodyweight, still looking for good form on right side short walk break PU: rings, l-sit + 2 PU Evil Wheel: 2 reps x 5 sets, 10 total is a recent PR walk

March 24, 2022: SW (80), BP

no warmup (NP, PU) today SW: 00:00 28 kg x left x 10 01:00 28 kg x left x 10 05:00 28 kg x right x 10 06:00 28 kg x right x 10 10:00 32 kg x left x 5 10:30 32 kg x right x 5 11:00 32 kg x left x 5 11:30 32 kg x right x 5 15:00 28 kg x left x 10 16:00 28 kg x right x 10 avg = 119, max = 147 - lower avg because I took longer-than-usual inter-series rests BP: 145 lb x 4 155 x 5 165 x 3 155 x 4 165 x 3 155 x 4 165 x 3 175 (91%) x 1 - right shoulder felt odd although not painful, was a death march of a slow lift 145 (75%) x 5 32 lifts, avg 155.625 lb

March 23, 2022: SW (70), SQ

walk SW: 00:00 28 kg x left x 20 03:00 28 kg x right x 20 06:00 28 kg x left x 15 09:00 28 kg x right x 15 - total 70 reps avg = 129, max = 147 break NP: 8 kg x 5L/R w/ varying in-out angles SQ: 155 lb x 3 185 x 3 reps x 8 sets - good amount of volume today, happy I went with triple for this weight, which is 80%

March 22, 2022: Variety

No lifting yesterday - on the road Today: walk NP: 8 kg x 2L/R, 10 kg x 2L/R, 12 kg x 2L/R (PR!), 10 kg x L/R PU: usual warmup of: rings, l-sit + 3 PU Had planned this as SQ day but too much else going on, will do that tomorrow

March 20, 2022: SW (30)

walk NP: 2 x 8kg - new for me - x 8 reps PU: l-sit + 3 PU - observing that regular grip lets me get another rep but mostly I use false grip so 3 seems to be about it SW: 00:00 28 kg x left x 15 02:30 28 kg x right x 15 avg = 126, max = 140

March 19, 2022: Variety (warmup only)

NP: 10 kg x 5L/R PU: rings, L-sit + 4 PU Saturday (today) is usually DL day but did it yesterday because the rest of today is very busy.

March 18, 2022: SW (60), DL

NP: 8 kg x 1-2-3 L/R PU: rings, l-sit + 4 PU - first time doing 4 SW: 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 - max = 139 04:00 28 kg x left x 10 05:00 28 kg x left x 10 - max = 142 08:00 28 kg x right x 10 09:00 28 kg x right x 10 - total 60 avg = 128 max = 143 break DL: 3:14 pm 00:00 135 kg x 1 over 01:00 135 x 2 r/u 03:00 135 x 3 l/u 3:28 pm 00:00 135 kg x 1 over 01:00 135 x 2 r/u 03:00 140 x 3 l/u 3:39 pm - getting short on time so shorter rests 00:00 135 kg x 1 over 01:00 135 x 2 r/u 03:00 140 x 3 l/u 3:50 pm 00:00 135 kg x 1 over 01:00 135 x 2 r/u 03:00 140 x 3 l/u 136.875 kg (81.7%) average, NL = 24

March 17, 2022: SW (60), SQ (light), BP

walk PU: using L-sit + 3 PU NP: 8 kg x 8L/R SW: 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 - max = 130 03:00 28 kg x left x 10 04:00 28 kg x left x 10 - max = 134 07:00 28 kg x right x 10 08:00 28 kg x right x 10 - total 60 NB: feeling a bit of a bone bruise where right index finger meets palm when using the 32 kg, must be gripping differently avg = 118, max = 134 SQ: 155 lb x 4 BP: all competition form/format 145 lb (75%) x 5 155 (80%) x 6 - surprise 165 (85%) x 3 - could have done another 145 x 8 155 x 5 - set of 8 makes this set harder, but still solid 165 x 3 - getting a little tired 175 (91%) x 1 - total 31 lifts, avg 153.8 lbs break Evil Wheel: 3 sets of 3, board on 4th step

March 16, 2022: Variety: walk, WM

Second night in a row of sleeping too hot - ugh Big lifting day yesterday, so basically no lifting today walk WM: bw x 3L, 3R WM: 8 kg, 1L, tried several time R and it would press on nerve, finally got 1, another R and got that - I think I have to be sure to push out to the _side_, and not the back/hinge, in my setup. And a third rep R, then another L to finish

March 15, 2022: SW (60), SQ, BP (light), DL (light)

NP: 5L/R - very slow and controlled PU: rings, bar-style keeping rings facing away, very slow 1/2 PU. SW: 15's today to work on grip, lengthened both set and series rest times 00:00 28 kg x left x 15 01:30 28 kg x left x 15 - max = 141 05:00 28 kg x right x 15 06:30 28 kg x right x 15 - max = 145 avg= 123, max = 145 break SQ: 155 lb x 5 175 x 4 155 x 5 175 x 4 155 x 5 - deeper 175 x 4 - competition depth 155 x 3 - getting tired but mostly getting worried about total rep count and time 175 x 4, 4 Total 175 x 20, 155 x 18 BP: 145 lb x 8 - good result, had another one, maybe two in me DL: 135 kg x 2 over, x 2 r/u, x 2 l/u walk about 3 miles

March 14, 2022: SW (120)

SW: mixed in 32 kg in a different way 00:00 28 kg x left x 10 01:00 28 kg x left x 10 - max = 136 04:00 28 kg x right x 10 05:00 28 kg x right x 10 - max = 140 08:00 32 kg x left x 10 09:00 28 kg x left x 10 - max = 147 12:00 32 kg x right x 10 13:00 28 kg x right x 10 - max = 148 16:00 32 kg x left x 10 - grip was tough on this set 17:00 28 kg x left x 10 - max = 156 20:00 32 kg x right x 10 21:00 28 kg x right x 10 - max = 156 - total 120 swings, 40 w/ 32 kg avg = 133, max = 156

March 13, 2022: SW (40)

NP: 8 kg x 8L/R, different angles for some SW: 00:00 32 kg x left x 10 01:00 32 kg x right x 10 - grip not great, especially left 04:00 32 kg x left x 10 05:00 32 kg x right x 10 - grip a little better avg = 123, max = 144

March 12, 2022: SW (80), DL

walk NP: 10 kg x 5L/R PU: rings, 1 l-sit + 3 PU SW: 1st time 80 sw in left/left, right/right format 00:00 28 kg x left x 10 01:00 28 kg x left x 10 - max = 144 04:00 28 kg x right x 10 05:00 28 kg x right x 10 - max = 146 08:00 28 kg x left x 10 09:00 28 kg x left x 10 - max = 151 12:00 28 kg x right x 10 13:00 28 kg x right x 10 - max = 153 avg = 135, max = 153 DL: interesting day, did BP day yesterday but want to get back on schedule, and feeling great today, so ... 135 kg (298 lbs) (81%) - timed ladder 00:00 x 1 double over 01:00 x 2 r/u 03:00 x 3 l/u - now wait longer than last time, a full 10 minutes 14:00 x 1 double over 15:00 x 2 r/u 17:00 x 3 l/u added a 1.25 kg on each side, so now 137.5 kg (303 lb) 28:00 x 1 double over 29:00 x 2 r/u 31:00 x 3 l/u - PR deadlift workout for sure, 18 reps @ about 300 lbs.

March 11, 2022: SW (15), SQ (light), BP

A few barbell deadlifts @ 275 lb while teaching long break NP: 8 kg x 5L/R PU: the usual l-sit + 3 PU SW: 40 kg x 2h x 15, max = 135 SQ:155 lb x 5 BP: on short (3:00) rests 135 lb x 5 155 x 5, 4, 4, 4 - 5 sets in 16 min, last rep was a struggle but got it.

March 10, 2022: SW (40), WM, Wheel

tired from yesterday's strength training still getting through the end of a cold NP: 8 kg x 5L/R PU: rings, l-sit, 3 PU SW: - had a big protein shake about 1/2 ago, swings not feeling great, belly kind of full, NR high before I even started also tried a full series left then a full series right today for the first time in a long time 00:00 28 kg x left x 10 01:00 28 kg x left x 10 - max = 145 04:00 28 kg x right x 10 05:00 28 kg x right x 10 - max = 145 - only 40 swings today avg = 128, max = 145 - everything lower than usual today break walk - right shoulder feels like it's loosening up WM: 4 kg x 1L/R - good! EVIL WHEEL: standing, 4th step x 2, 2, 3 - up from 3 singles last time

March 9, 2022: SQ, BP (light), DL (light)

Decided to skip the swings today - did 200 total in the prior 2 days, which is a lot for me, so a day off here is good, plus it's a heavy barbell day Cossack sequence - hips have been feeling tight WM: bw x 2L, 3R, 4 kg x 3L/R - very interesting on right side. I have to feed-forward extra ab tension to prevent lumbar rotation, and focus on rotating only from t-spine, and then it's OK. First two reps w/ 4 kg kettlebell were borderline irritating disc at best, last rep was good after adding extra pressurization. Ugh that I have to do this, but I have to do this. PU: rings, 1 L-sit + 3 PU, playing with a more "false" grip but I can't really hold that at the bottom yet, but I tried a bit - maybe it will come with some practice. SQ: 135 lb x 5 165 x 5, 5, 5, 5 BP: 145 lb x 7 break DL: 135 kg x 1 double over 135 kg x 1 r/u 135 kg x 2 l/u - a good, light day (low volume, not light weight)

March 8, 2022: SW (80)

PU: rings, l-sit, 3 pu. Tried to keep straighter and closer to the rings today NP: 10 kg x 5L/R WM: bw x 1L/R, 4kg x 1L/R but right pressed on nerve a bit, so redo right only - much better SW: 00:00 28 kg x left x 10 01:00 28 kg x right x 10 - max = 122 04:00 28 kg x left x 10 05:00 28 kg x right x 10 - max = 131 08:00 28 kg x left x 10 09:00 28 kg x right x 10 - max = 140 12:00 28 kg x left x 10 13:00 28 kg x right x 10 - max = 139 - 80 today after 120 yesterday avg = 116, max = 140 - everything lower than usual today

March 7, 2022: SW (120), SQ (light), BP (light), DL

PU: l-sit + 2 PU on rings, trying to hang straighter down NP: 10 kg x 8L/R - not sure I am fully locking out, will pay closer attention NP: 10 kg x 1L/R w/ 5-sec hold at lockout. Left side feels fine, right feels like a true lockout is a little further than I've been going, but I was able to go the extra bit and it felt fine just now. SW: 00:00 28 kg x left x 10 01:00 28 kg x right x 10 - max = 131 04:00 28 kg x left x 10 05:00 28 kg x right x 10 - max = 140 08:00 28 kg x left x 10 09:00 28 kg x right x 10 - max = 144 12:00 28 kg x left x 10 13:00 28 kg x right x 10 - max = 147 16:00 28 kg x left x 10 17:00 28 kg x right x 10 - max = 153 20:00 28 kg x left x 10 21:00 28 kg x right x 10 - max = 152 - first time 120 swings in this format avg = 129, max = 153 break walk SQ: 135 lb x 5, paused at bottom; 155 x 5, not paused but still ATG depth BP: 135 lb x 10, 155 x 5 - good DL: 115 kg (69%) x 3 double over 125 (75%) x 1 r/u 135 (81%) - timed ladder 00:00 x 1 r/u 01:00 x 2 r/u 03:00 x 3 l/u 11:00 x 1 r/u - thought about starting on 10:00 but just wasn't quite ready 12:00 x 2 r/u 14:00 x 3 l/u - excellent result today, aiming for 3 ladders to 3 but stopping here. Today is first real DL since meet 16 days ago.

March 6, 2022: SW (60)

yesterday, still dealing with a cold, no exercise today, Sunday: no warmup SW: 00:00 28 kg x left x 10 01:00 28 kg x right x 10 - max = 135 03:00 28 kg x left x 10 04:00 28 kg x right x 10 - max = 142 07:00 28 kg x left x 10 08:00 28 kg x right x 10 - max = 144 avg = 127 , max = 144

March 4, 2022: SW (60), C&P

NP: 10 kg x 8L/R, varied angles, not long hold except for last couple each side PU: rings, l-sit + 3 PU, videod and notice I'm sitting back quite a bit SW: need to fill in, did the usual 60 swings later C&P: 20 kg x 4L/R

March 3, 2022: SW (60), SQ, BP

a bit tired, bit of a sore throat (covid test = negative) NP: 8 kg x 3L/R, 10 kg x 3L/R, 12 kg x 1 (not great), x 1 (solid) PU: 1 L-sit + 3 PU. Yesterday and today both, while trying to keep as much of a false grip as I can, my left pinkie side slipped a little. Have to keep working on that. SW: mixed inter-series rests 00:00 28 kg x left x 10 01:00 28 kg x right x 10 - max = 133 03:00 28 kg x left x 10 04:00 28 kg x right x 10 - max = 141 07:00 28 kg x left x 10 08:00 28 kg x right x 10 - max = 142 - 60 swings today, might try for 100 again tomorrow avg = 124, max = 142 long break long walk SQ: 145 lb x 5 - deep BP: 135 lb x 8 - paused on chest, working on timing and groove 145 x 6 - first one, felt funky in left shoulder, fixed form/tightness and the rest were fine.

March 2, 2022: SW (80), SQ, BP, DL

warmup: NP: 10 kg x 6L/R, vary angle PU: 1 L-sit and 3 PU, 180 degree rotation, pointed toes only a short rest before swings today so it felt like HR was going to be higher SW: 00:00 28 kg x left x 10 01:00 28 kg x right x 10 - max = 141 04:00 28 kg x left x 10 05:00 28 kg x right x 10 - max = 148 08:00 28 kg x left x 10 09:00 28 kg x right x 10 - max = 148 12:00 28 kg x left x 10 13:00 28 kg x right x 10 - max = 151 avg = 132, max = 151 long break SQ: 135 lb x 5, 7, 5, 8 - 25 reps, all rock bottom, paused - back to the barbell again BP: 135 lb x 3, 5 - ah, great t-spine/pec/shoulder stretch, have missed doing these break DL: 115 kg (253 lb) x 2 double over, x 3 double over

March 1, 2022: SW (60)

NP: 10 kg x 5L/R walk WM: bw x 2 alternating singles PU: rings, 1 L-sit w/ 3 PU, tried less ring rotation today, not sure exactly why but it felt fine. Also tried to point toes SW: 00:00 28 kg x left x 10 01:00 28 kg x right x 10 - max = 132 03:00 28 kg x left x 10 04:00 28 kg x right x 10 - max = 142 06:00 28 kg x left x 10 07:00 28 kg x right x 10 - max = 145 = only 60 swings because I was short on time. avg = 128, max = 145

February 28, 2022: SW (100)

been doing a few bw-only windmills, looking for good form, lately WM: bw x 1 It's Monday, 9 days post-meet, time to get things going again PU: rings, 1 L-sit and 3 pullups w/ rotation of rings NP: 8 kg x 8L/R - been using 10 kg lately, decided to change it up today SW: 00:00 28 kg x left x 10 01:00 28 kg x right x 10 - max = 135 04:00 28 kg x left x 10 05:00 28 kg x right x 10 - max = 142 08:00 28 kg x left x 10 09:00 28 kg x right x 10 - max = 146 12:00 28 kg x left x 10 13:00 28 kg x right x 10 - max = 148 16:00 28 kg x left x 10 17:00 28 kg x right x 10 - max = 149 - first time 100 swings in this format (at least in a long time) avg = 127, max = 149 NB: I think the warmups I did, and then not taking a long break before the swings, act to raise my HR slightly during the swing session.

February 26, 2022: SW

NP: 10 kg x 4L/R SW: 00:00 28 kg x left x 10 01:00 28 kg x right x 10 - max = 128 04:00 28 kg x left x 10 05:00 28 kg x right x 10 - max = 136 08:00 28 kg x left x 10 09:00 28 kg x right x 10 - max = 141 12:00 28 kg x left x 10 13:00 28 kg x right x 10 - max = 142 avg = 121, max = 142

February 24, 2022: SW

hang from rings NP: 10 kg x 5L/R PU: rings, l-sit, 180 rotation, x 1 SW: 00:00 28 kg x left x 10 01:00 28 kg x right x 10 - max = 127 04:00 28 kg x left x 10 05:00 28 kg x right x 10 - max = 133 08:00 28 kg x left x 10 09:00 28 kg x right x 10 - max = 141 12:00 28 kg x left x 10 13:00 28 kg x right x 10 - max = 147 avg = 120, max = 147

February 23, 2022: SW, C&P

PU: 1 on rings w/ 180 rotation NP: 10 kg x 3L/R SW: 00:00 28 kg x left x 10 01:00 28 kg x right x 10 - max = 132 04:00 28 kg x left x 10 05:00 28 kg x right x 10 - max = 137 08:00 28 kg x left x 10 09:00 28 kg x right x 10 - max = 142 12:00 28 kg x left x 10 13:00 28 kg x right x 10 - max = 146 avg = 122, max = 146 NB: 80 swings today, still back in Zone 1 by 16:00 walk break C&P: 20 kg x 3L/R

February 21, 2022: SW

Friday - weigh-in for meet Saturday: https://www.strongfirst.com/community/threads/meet-report-uspa-19-february-2022.21416/ Sunday: off Today, Monday SW: 00:00 28 kg x left x 10 01:00 28 kg x right x 10 - max = 131 04:00 28 kg x left x 10 05:00 28 kg x right x 10 - max = 138 08:00 28 kg x left x 10 09:00 28 kg x right x 10 - max = 144 avg = 118, max = 144 - tired, so maybe that's what HR is lower

February 17, 2022: SW

SW: 00:00 28 kg x left x 10 01:00 28 kg x right x 10 - max = 135 04:00 28 kg x left x 10 05:00 28 kg x right x 10 - max = 145 08:00 28 kg x left x 10 09:00 28 kg x right x 10 - max = 147 avg = 127, max = 147 - slightly higher average than yesterday, but back in Zone 1 sooner at the end walk

February 16, 2022: SW, NP, SQ, BP

Yesterday, just walk Today SW: 00:00 28 kg x left x 10 01:00 28 kg x right x 10 - max = 134 04:00 28 kg x left x 10 05:00 28 kg x right x 10 - max = 141 08:00 28 kg x left x 10 09:00 28 kg x right x 10 - max = 147 avg = 125, max = 147 NB: high averge and high max not withstanding, this is the first time I've been back in Zone 1 at the 12:00 mark, was around 100. short break NP: 8 kg x 8L/R walk break SQ: 135 lb x 5 BP: 145 lb x 5

February 14, 2022: Meet Week: DL

1-leg DL: 95 lb x 2L/R break DL: 120 kg x 4 double over 120 kg x 2 right under 120 kg x 2 left under - Oh, happy day - I love deadlifting.

February 13, 2022: SW

SW: 00:00 28 kg x left x 10 01:00 28 kg x right x 10 - max = 122 04:00 28 kg x left x 10 05:00 28 kg x right x 10 - max = 129 08:00 28 kg x left x 10 09:00 28 kg x right x 10 - max = 137 12:00 28 kg x left x 10 13:00 28 kg x right x 10 - max = 141 = total 80 today avg = 116, max = 141

February 12, 2022: SQ, BP

SQ: 135 lb x 3 185 (84 kg) x 1, 1 205 (93 kg) x 1 (barely deep enough), x 1 - deeper but harder to stand up with BP: 135 lb x 8 155 (70 kg) x 6 175 (79 kg) x 1

February 11, 2022: SW

NP: 10 kg x 5L/R SW: 00:00 28 kg x left x 10 01:00 28 kg x right x 10 = max 141 04:00 28 kg x left x 10 05:00 28 kg x right x 10 = max 148 08:00 28 kg x left x 10 09:00 28 kg x right x 10 = max 149 avg = 130, max = 149

February 10, 2022: SW, SQ

SW: 00:00 28 kg x left x 10 00:00 28 kg x right x 10 - max = 138 04:00 28 kg x left x 10 05:00 28 kg x right x 10 = max = 143 08:00 28 kg x left x 10 09:00 28 kg x right x 10 = max = 148 avg = 129, max - 148 - took a bunch of B6 as part of XPEL today, maybe that's why the high HR - felt fine, felt good walk break SQ: 155 lb x 5, 175 lb x 4

February 9, 2022: SW

walk SW: - on the 3:00 this time 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 06:00 28 kg x left x 10 07:00 28 kg x right x 10 avg = 132, max = 147

February 8, 2022: SW

NP: 10 kg x 5L/R SW: 00:00 28 kg x left x 10 00:00 28 kg x right x 10 - max = 123 04:00 28 kg x left x 10 05:00 28 kg x right x 10 = max = 130 08:00 28 kg x left x 10 09:00 28 kg x right x 10 = max = 136 avg = 111, max = 136 - a little lower here on day #3 (consecutive) of 60 swings in this format

February 7, 2022: SW, SQ (light), BP (light), DL (gym PR)

SW: 00:00 28 kg x left x 10 00:00 28 kg x right x 10 - max = 121 04:00 28 kg x left x 10 05:00 28 kg x right x 10 = max = 132 08:00 28 kg x left x 10 09:00 28 kg x right x 10 = max = 137 avg = 114, max = 137 - nearly identical readings to yesterday break SQ: 135 lb x 3 - ATG, paused 155 x 5 175 x 3 185 x 2 BP: 135 lb x 5 155 x 5 DL: on DL bar but with kilo plates today 125 kg x 2 double over 135 x 2 r/u 145 x 1 l/u 155 x 1 l/u 165 x 1 l/u - https://www.youtube.com/watch?v=3sJ8RtrYYfA - best gym DL ever, ties competition PR

February 6, 2022: SW, Variety

Friday - walk Saturday - sleep a lot Sunday, today, early: SW: 00:00 28 kg x left x 10 01:00 28 kg x right x 10 - max = 122 04:00 28 kg x left x 10 05:00 28 kg x right x 10 - max = 132 08:00 28 kg x left x 10 09:00 28 kg x right x 10 - max = 138 - interesting avg = 113, max = 138 break walk break NP: 8 kg x 5L/R, 10 kg x 1L/R, 12 kg (PR weight) 1L/R, x 1L/R Shoulder dislocates with a stick WM: bw x 1R/L, x 1R/L

February 3, 2022: BP

walk SQ: 135 lb x 3 BP: 135 lb x 5 145 x 4 155 x 3 165 x 3 - felt too good to do only 2 175 x 2 180 x 1 slow but solid 165 x 5 - excellent

February 2, 2022: MP, SW

walk a couple of times, both short MP: 20 kg x 3L/R w/ my favorite twist at the top SW: 40 kg x 2h x 17

February 1, 2022: SQ

SQ: 135 lb x 2 155 x 5 175 x 1, 3 195 x 1 185 x 2 thought about 175 but getting tired 155 x 5 - atg depth, felt easy

January 31, 2022: Variety, SW

1-leg DL: 105 lb x 1L/R NP: 8 kg x 3L/R, longish hold MP: 20 kg x 2L/R PU: L-sit, false grip, 180 degree rotation 1-leg DL: 105 lb x 1L/R NP: 10 kg x 3L/R, longish holds C&P: 20 kg x 4L/R PU: RT (rolling thunder) x 2 WM: bw x 1R/L NP: 8 kg x 3L/R SW: 00:00 28 kg x left x 5 01:00 28 kg x right x 5 - repeat for a total of 50 swings (on 0, 2, 4, 6, 8) avg = 129, max = 139 - funny but HR was higher while I felt more relaxed

January 30, 2022: SW

Sunday morning PU: 1 x ring rotation and slow NP: 8 kg x 7 L/R SW: 00:00 48 kg x 2h x 5 01:00 48 kg x 2h x 5 04:00 48 kg x 2h x 5 05:00 48 kg x 2h x 5 08:00 40 kg x 2h x 7 (lost balance on planned 8th rep) 09:00 40 kg x 2h x 10 - total 37 swings avg = 124, max = 146 (was 136 until starting at 08:00)

January 29, 2022: SQ (light), BP (light)

shovel a bit of snow SQ: 95 lb x 5 135 x 5 NP: 8 kg x 3L/R SQ 165 lb x 3 185 x 1 BP: 135 lb x 5 155 x 5 165 x 3 175 x 2 - stop here, no need to be a pig about it. break to shovel more DL: on DL bar 236 lb (225 + clamps) x 3 double over, x 3 r/u, x 3 l/u 286 (275 + clamps) x 3 r/u, x 3 l/u 336 (325 + clamps) x 1, 1 l/u - total 17 lifts today

January 28, 2022: SW

NP: 8 kg x 5 L/R walk NP: 8 kg x 10 L/R SW: 00:00 28 kg x left x 5 01:00 28 kg x right x 5 02:00 28 kg x left x 5 03:00 28 kg x right x 5 1 extra minute 05:00 28 kg x left x 7 06:00 28 kg x right x 7 07:00 28 kg x left x 7 08:00 28 kg x right x 7 - longer set 2 extra minutes 11:00 28 kg x left x 5 - shorter rests 11:30 28 kg x right x 5 12:00 28 kg x left x 5 12:30 28 kg x right x 5 - total 68 swings avg = 127 max = 149

January 27, 2022: SW, SQ (light), BP

NP: 8 kg x 5L/R SW: as yesterday, 5L on 00:00, 5R on 01:00, repeat for total of 80 reps avg = 118, max = 133 - yesterday was 124 and 141, but I will admit I didn't feel as powerful as yesterday but some things felt better, too. walk SQ: bar x 3 BP: 135 lb x 5 165 x 4 170 x 3, 2 175 x 1, fail - last week and this, not resting enough between sets 155 x 4, 4

January 26, 2022: SW

A few things while teaching break SW: 28 kg x alternating l/r x 5's on the :60, total 80 reps 00:00 28 kg x left x 5 01:00 28 kg x right x 5 02:00 28 kg x left x 5 03:00 28 kg x right x 5 etc, repeat until 14:00 28 kg x left x 5 15:00 28 kg x right x 5, total 80 reps avg = 124, max = 141 NB:max through first half was 130. NB: Interesting, these are pretty profoundly unsatisfying.

January 25, 2022: SW, SQ

Trying to keep HR lower for swings today - an experiment SW: 00:00 28 kg x left x 5 01:00 28 kg x right x 5 02:00 32 kg x left x 5 03:00 32 kg x right x 5 (no extra minute - not smart) 04:00 28 kg x left x 5 extra minute here 06:00 28 kg x right x 5 07:00 32 kg x left x 5 08:00 32 kg x right x 5 extra minute 10:00 40 kg x 2h x 5 11:00 40 kg x 2h x 5 extra minute 13:00 40 kg x 2h x 10 - total 60 swings avg = 118, max = 142 (but max during 1h swings was 130 break SQ: 135 lb x 3 - rock bottom, paused, exhaled 155 x 2 00:00 185 x 3 04:00 185 x 3 08:00 185 x 3 12:00 185 x 3 17:00 185 x 2 + failed, let the bar roll off my back at the bottom, no harm done I have a bit of a cold - went for PCR covid test yesterday, results came back negative today - but feeling less than 100%. SQ felt great right up until they didn't

January 24, 2022: Easy

Fighting a cold, had planned this as DL day but will do that tomorrow instead NP: 8 kg x 8L/R C&P: 20 kg x 5L/R - haven't done this in a while but they felt good.

January 23, 2022: SW

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 - boy, am I not good at this! avg = 136, max = 148

January 22, 2022: SQ (light), BP, DL (light)

Not lifting on Wednesday - too busy teaching. Not lifting on Thursday - was on Fabio's FB Live and then busy teaching Not lifting on Friday - another busy teaching day, and still a bit tired Today, Saturday SQ: 155 lb x 3, 185 x 1 Have missed swings so grabbed the 56 kg bell and did a set of 5 2h BP: 135 lb x 5 165 x 4, 4, 4, 3, 3 break DL: on DL bar 105 lb x 1 155 x 1 205 x 1 255 x 1 285 x 1 r/u, x 1 l/u 325 x 1 r/u, short break, x 1 l/u - first of these, tried to do more legs but ended up feeling it more in my back. 2nd single was good https://youtu.be/lVpUbS6kF4A

January 18, 2022: SW, SQ

warmup: rings 180 degree rotation partial NP: 8 kg x 5L/R SW: 00:00 24 kg x left x 15 01:00 28 kg x left x 10 02:00 32 kg x left x 5 05:00 24 kg x right x 15 06:00 28 kg x right x 10 07:00 32 kg x right x 5 10:00 36 kg x 2h x 20 avg = 119, max = 148 (during 2h, before that max was 132) SQ: 135 lb x 5 155 x 3 175 x 4, 4, 4, 4, 4 - excellent, 4 reps x 5 sets on about the 5:00 - definitely stronger, also likely good that I didn't take a long walk before squatting today. Last week was 3 reps x 7 sets, this is better!

January 16, 2022: SW

Sunday, so not much NP: 8 kg x 8L/R 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 avg = 122, max = 141 A bastardization of a Q&D protocol. Grip still not up to this task, but I've been avoiding these and should do more of them, probably mixing 28 and 32 kg 1h swings

15 January 2022: SW, SQ (light), BP (light), DL

Yesterday, just some walking - tired from lifting late yesterday, and a busy day besides. Today: NP: 8 kg x 5L/R w/ longer hold at end of last rep SW: 56 kg x 10 SQ: 135 lb x 1 BP: 135 lb x 10 DL: On Texas DL bar, standing on 3/4" platform (showing my wife something for her new setup), double over grip: 105 lb x 1, 155 x 1, 205 x 2, 255 x 3 On Eleiko bar, DL slippers, was math challenged but below are actual lifts. Plan was 130 x 2, 2, then 140 x 1, 1, 150 x 1, 160 x 1, then backoffs 127.5 kg (281 lb) x 2 r/u 127.5 x 2 l/u 132.5 x 1 r/u 132.5 x 1 l/u 140 x 1 l/u 150 x 1 l/u 160 x 1 l/u - 14 total lifts including warmups Thought about backoff sets, but took a long rest and then didn't feel like lifting anything even vaguely heavy so ended here.

January 13, 2022: SW, SQ (light), BP

NP: 8 kg x 3L/R SW: 00:00 36 kg x 2h x 10 01:00 36 kg x 2h x 10 wait until 4:00 - pulse went below 80 bpm 04:00 36 kg x 2h x 10 05:00 36 kg x 2h x 10 needed extra minute to get pulse into zone 1 (which is 107) 09:00 36 kg x 2h x 10 10:00 36 kg x 2h x 10 - 4th consecutive day of swings: 2h, 2h, 1h, 2h avg = 126, max = 147 SQ: 155 lb x 2 BP: 140 lb x 3 165 x 4, 3, 4, long break, 1, 2, 2, short break, 3, short break, 4 = 23 reps 155 x 5 - decided to add a backoff set, not much less weight, and 5 reps felt good, close to max reps, but good.

January 12, 2022: SW, 1-leg DL

SW: 00:00 28 kg x left x 20 03:00 28 kg x right x 20 10:00 28 kg x left x 20 14:00 28 kg x right x 20 - hit Zone 1 briefly at 13:20 but waited until 14:00 but was already back into Zone 2 then. avg = 123, max = 153 break 1-leg DL: 105 lb x 2R/L - getting better, x 2R/L again

January 11, 2022: SW, SQ

Some NP and ring rotate partial PU SW: (second day in a row, but at a later time) 00:00 36 kg x 2h x 10 01:00 36 kg x 2h x 10 wait until HR in zone 1 04:00 36 kg x 2h x 10 05:00 36 kg x 2h x 10 wait until HR in zone 1 - didn't need the extra minute this time. 08:00 36 kg x 2h x 10 09:00 36 kg x 2h x 10 was in zone 1 again by 13:00 avg = 124, max = 149 big break, lifting at 6 pm SQ: 135 lb x 2 155 x 1 175 x 3 reps x 7 sets - had thought about 8 sets but it was 6:40 pm, I was tired and hungry. Basta!

January 10, 2022: SW, 1-leg DL, C&P

Yesterday, nothing Today, starting early NP: 8 kg x 8L/R SW: 00:00 36 kg x 2h x 10 01:00 36 kg x 2h x 10 wait until HR in zone 1 04:00 36 kg x 2h x 10 05:00 36 kg x 2h x 10 wait until HR in zone 1 - took an extra minute 09:00 36 kg x 2h x 10 10:00 36 kg x 2h x 10 was in zone 1 again at 14:00 but took a long time to come down from 130's avg = 125, max = 147 long break NP: 8 kg x 4L/R to different "o'clocks" 1-leg DL: 105 lb x 2L/R, 2L/R - if I don't do these more often, everything time I do them, the glute medius and minimus (I presume) are so sore ... WM: bw x 1R/L, slow and controlled, big lateral arch and stretch back for right shoulder, all good C&P: 20 kg x 5L/R - 10 min between arms, right arm felt great, much better than usual.

January 8, 2022: SQ (light), BP (light), DL

20-minute session today: SQ: singles @ bar, 135, 155, triple @ 175 lb BP: 155 lb x 5 DL: 130 kg (287 lb) x 5 l/u, x 5 r/u only about 2:00 between sets, last rep of 2nd set a little tough

January 7, 2022: Variety

Shovel snow, stretch a little, had planned this as DL day but that will have to wait.

January 6, 2022: 1-leg DL, C&P, SQ, BP (all light)

walk bw windmill x 1L/R - ugh 1-leg DL: touch-and-go with a light pause 105 lb x 2R/L - tried 3 R but muscles literally just gave out 105 x 1L/R - switched which went first this time. Still just awful at these 105 x 2L/R - still ugly, but 5 total so we'll be please with that. C&P: 20 kg x 5 long break bw windmill x 1L, 2R - right side again bothering disc C&P: 20 kg x 3 SQ: 135 lb x 5 BP: 155 lb x 3

January 5, 2022: SQ (light), BP

SQ: 155 lb x 3 BP: 135 lb x 3 160 x 5, 5, 3 and fail - setup too quickly, got too far under the bar and unracking was weird, and none of the reps felt good break 160 x 3 w/ a spotter but wasn't needed - fixed setup, lifts were solid

January 4, 2022: SW, SQ

PU: rotating rings PU x 1, partial x 1 but still 180 degree rotation NP: 2 x 6kg x 8 reps, varying angles focusing on straight out and inward as prep for 2h swings SW: Yet another format 00:00 48 kg x 2h x 5 01:00 48 kg x 2h x 5 02:00 44 kg x 2h x 5 03:00 44 kg x 2h x 5 04:00 40 kg x 2h x 5 05:00 40 kg x 2h x 5 06:00 36 kg x 2h x 5 07:00 36 kg x 2h x 5 08:00 32 kg x 2h x 5 09:00 32 kg x 2h x 5 avg = 140, max = 151 walk SQ: bar x 1 135 lb x 2 155 x 2 175 x 4, 4, 4, 4, 3 break C&P: 20 kg x 5L/R

January 3, 2022: SW, C&P

Yesterday, walk 5.6 miles (according to my phone) Today: warmup w/ NP: 8 kg x 5L/R to different directions, x 8L/R still varied but closer to straight ahead SW: 00:00 28 kg x left x 15 02:00 28 kg x left x 10 04:00 28 kg x left x 5 06:00 28 kg x right x 15 08:00 28 kg x right x 10 10:00 28 kg x right x 5 - total 60 swings avg = 124 max = 141 long break C&P: 20 kg x 5L/R

January 1, 2022: SQ (light), BP (light), DL

some cleans and presses while teaching SQ: 135 lb x 3 155 x 3 175 x 3, 2, 1 - experimenting with form BP: 135 lb x 2, 2 - pinkies inside rings, didn't feel good on left shoulder so didn't bring all the way to chest stretch shoulder and pecs 135 lb x 4 pinkies on rings - felt good 135 x 5 middle finders on rings - felt good DL: 155 lb x 1, 205 x 1, 255 lb x 1 all double over 125 kg x 4 r/u 125 x 4 l/u 135 x 2 r/u - legs more tired than I expected 135 x 2 l/u - definitely better with this grip, felt significantly easier 145 x 1 l/u 155 x 1 l/u - solid 145 x 1 l/u - first time pyramiding down in as long as I can remember thought about more but I'm pretty cooked - could do more but decided not to. Total of 18 DL's today if we include the 3 warmups, happy with that. Average lift was 132.3 kg, 81% of 1RM, high but not too high.

December 31, 2021: Variety: 1-leg DL

warmup - PU partial on rings w/ 180 degree rotation (and false grip, as usual) 1-leg DL: 105 lb x 2R/L, x 2R/L