Saturday, December 31, 2022
December 31, 2022: KBMP, DL
yesterday, still tired but managed a couple of walks, total 45 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 coldforme 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 tspine without flaring ribs
Sunday, December 25, 2022
December 25, 2022: KBMP, DL
Cossack stretch
KBMP: 16 kg x 5L, 5R
DL: 115 kg x 8 double over, light tng
Saturday, December 24, 2022
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
Thursday, December 22, 2022
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
Tuesday, December 20, 2022
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
Saturday, December 17, 2022
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
Friday, December 16, 2022
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
Wednesday, December 14, 2022
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 610 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, 610 sets of 5 reps with 6880kg for twohand swings, or 610 sets (35 per side) of 5 reps with 4856kg for onehand 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 autoregulation (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 tspine, went much better, 3 reps, very little discomfort
Monday, December 12, 2022
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 postmeet 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.
Sunday, December 11, 2022
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. Freakout 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.
Thursday, December 8, 2022
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
Wednesday, December 7, 2022
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
Monday, December 5, 2022
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
Friday, December 2, 2022
Thursday, December 1, 2022
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
Tuesday, November 29, 2022
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 highmileage shoulders  could really feel thing happening when R was up.
Sunday, November 27, 2022
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
armsonly CL x 3
30 kg: press x 2
power clean x 2  tired, stopping here
Wednesday, November 23, 2022
November 23, 2022: SW, C&P
Postmeet: yesterday walk 6 miles, lots of chores. Been doing NP x 10 @ 6kg and/or 10 pushups daily
Today, Wednesday
NP: 6kg x 125 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
Wednesday, November 16, 2022
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
Saturday, November 12, 2022
November 12, 2022: DL
Been taking it easy after nearmax, minimeet 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 weighin 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
Wednesday, November 9, 2022
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
Tuesday, November 8, 2022
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
Friday, November 4, 2022
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
Wednesday, November 2, 2022
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
Tuesday, November 1, 2022
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
Saturday, October 29, 2022
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
Friday, October 28, 2022
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
Wednesday, October 26, 2022
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.
Tuesday, October 25, 2022
October 25, 2022: PBN, CL
Sunday  a set of pushups and a long drive
Monday  a set of pushups and a 6mile 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
Saturday, October 22, 2022
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.
Thursday, October 20, 2022
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
Wednesday, October 19, 2022
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
Tuesday, October 18, 2022
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
Monday, October 17, 2022
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.
Friday, October 14, 2022
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
Thursday, October 13, 2022
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  3sec pause, no exhale
70 x 4  no pause
Saturday, October 8, 2022
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.
Wednesday, October 5, 2022
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 dipcatch, 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
Monday, October 3, 2022
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
Thursday, September 29, 2022
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
Wednesday, September 28, 2022
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)
Sunday, September 25, 2022
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
Thursday, September 22, 2022
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
Wednesday, September 21, 2022
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
Saturday, September 17, 2022
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
Thursday, September 15, 2022
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 (12 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
Tuesday, September 13, 2022
September 13: Variety, DL (light)
a few bwonly 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, 5second hold at lockout, controlled negative. NB: good form makes the weight feel lighter!
Monday, September 12, 2022
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 1015 (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
Friday, September 9, 2022
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.
Wednesday, September 7, 2022
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
Monday, September 5, 2022
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 updownup 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
Sunday, September 4, 2022
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
Thursday, September 1, 2022
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)
Tuesday, August 30, 2022
Monday, August 29, 2022
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.
Saturday, August 27, 2022
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
Thursday, August 25, 2022
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.)
Wednesday, August 24, 2022
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
Monday, August 22, 2022
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
Sunday, August 21, 2022
August 21, 2022: Variety, CL
AM:
NP: 8 kg x 3L/R, slow w/ hold at extension and maximum rotation w/o losing lockeddown 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
Saturday, August 20, 2022
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
Friday, August 19, 2022
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.
Wednesday, August 17, 2022
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
Monday, August 15, 2022
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
Sunday, August 14, 2022
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
Saturday, August 13, 2022
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: Lsite PU w/ pointed toes x 1
WHEEL: 3rd step x 1, 2nd step x 1
Thursday, August 11, 2022
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
Tuesday, August 9, 2022
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
Saturday, August 6, 2022
August 6: DL
Thursday, Aug 4  bunch of stuff: StC, lsit 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
Wednesday, August 3, 2022
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: lsit 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
Tuesday, August 2, 2022
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: lsit 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
Monday, August 1, 2022
July 31, 2022: Variety
Yesterday
walk with about 45 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.
Wednesday, July 27, 2022
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
Tuesday, July 26, 2022
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 21/2 miles in the morning, then lots of driving
Been working pnftype stretches to increase right shoulder internal rotation
35 kb swings at a stop on the drive home.
Saturday, July 23, 2022
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
Friday, July 22, 2022
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 SFspecific 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
Monday, July 18, 2022
July 18, 2022: SW (60) DL (Sumo)
walk
NP: 6 kg x 5L/R
break
PU: lsit 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
Sunday, July 17, 2022
July 17, 2022: Stretch
short walk, some stretching
Cossack sequence, ending w/ 4 kg WM x 3 each side, went rf
Saturday, July 16, 2022
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 1015 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
Thursday, July 14, 2022
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
Monday, July 11, 2022
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/ 5sec hold, same right, 1 L w/ 10sec hold, same right
NB: left elbow has, in the nottoodistant past, bothered me dropping cleans on my left side, but today felt 100% OK.
Saturday, July 9, 2022
July 9, 2022: DL
Buteyko walk
long break
NP: 6 kg x 8L/R at varying angles with ~1sec pause at lockout
PU: rings, lsit, 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
Thursday, July 7, 2022
July 7, 2022: BP, WHEEL
longish walk, moved furniture
NP: 6 kg x 3L/R
PU: rings lsit x 1 (slow, as usual)
BP:
145 lb x 3 x (235)  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.
Wednesday, July 6, 2022
July 6, 2022: SW (60)
NP: 6 kg x 1L/R, 2L/R
PU: rings, lsit 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.
Tuesday, July 5, 2022
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
Sunday, July 3, 2022
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
Friday, July 1, 2022
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
Wednesday, June 29, 2022
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.
Monday, June 27, 2022
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.
Saturday, June 25, 2022
Thursday, June 23, 2022
Wednesday, June 22, 2022
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
Monday, June 20, 2022
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
Sunday, June 19, 2022
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
Friday, June 17, 2022
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 (postApril 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 gripintensive yard work on DL day next time.
Thursday, June 16, 2022
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
Wednesday, June 15, 2022
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
Sunday, June 12, 2022
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
Saturday, June 11, 2022
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
Friday, June 10, 2022
June 10, 2022: BP/DIP (light)
NP: 8 kg x 8L/R  slow, about 45 second each rep with 1/3 of that time at lockout, varied angles
break
cut lawn
break
PU: on rings, lsit + 3 PU, trying to be more in a vsit, 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
Thursday, June 9, 2022
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
Wednesday, June 8, 2022
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%)
Tuesday, June 7, 2022
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
Monday, June 6, 2022
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
Saturday, June 4, 2022
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
Friday, June 3, 2022
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
Thursday, June 2, 2022
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 12 pause at extension
4th step x 1
3rd step x 1, 1, 1
PU: rings, lsit + 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
Wednesday, June 1, 2022
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, lsit + 3 PU
SW: 24 kg x left x 15, untimed rest, x right x 15
Saturday, May 28, 2022
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, lsit + 3 PU, again litsit, reps, only lower lsit 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: lsite + 5 PU, this time into lsit in hang, all reps, then release lsit
MP: 16 kg x 5L/R  managed to have zero shoulder click on right side  excellent!
DL: 125 kg x 2
Tuesday, May 24, 2022
May 24, 2022: BP, DL
NP: 8 kg x 4L/R
break
PU: rings lsit + 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
Monday, May 23, 2022
May 23, 2022: Variety
walk:
cossack sequence, wm w/ 4k, 3 each side
NP: 10 kg x 5L/R
PU: rings lsit + 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
Sunday, May 22, 2022
May 22, 2022: HHH
walk
NP: 8 kg x 5L/R, more at wider angle
PU: lsit + 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
Thursday, May 19, 2022
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)
Wednesday, May 18, 2022
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, lsit + 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, tspine, etc
BP: 145 lb x 5
Sunday, May 15, 2022
May 15, 2022: FSQ, BP, DL
NP: 8 kg x 4L/R
PU: rings, lsit + 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)
Friday, May 13, 2022
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 notallthewayaround skinthecat and then a 1legged FL right leg out then left leg, other leg straight up in the air not tucked to chest.
Sunday, May 8, 2022
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
Saturday, May 7, 2022
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
Thursday, May 5, 2022
May 5, 2022: SW (80)
Buteyko walk
one sortof 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
Tuesday, May 3, 2022
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: lsit + 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
Monday, May 2, 2022
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
Wednesday, April 27, 2022
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
Monday, April 25, 2022
April 25, 2022: DL (light sumo)
April 22  weighin 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 handoff 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
Thursday, April 21, 2022
April 21, 2022: Variety
Yesterday, walk the proverbial 10,000 steps, 3.8 miles
Today
walk
NP: 8 kg x 8L/R
PU: lsit and 1 PU on rings
maybe some squats later, we'll see. Weighin tomorrow, was about 1 kg over this morning
Tuesday, April 19, 2022
April 19, 2022: Variety
Yesterday, walk 5.6 miles, nothing else
Today, short walk
The usual warmup:
NP: 10 kg x 5L/R
PU: lsit 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.
Saturday, April 16, 2022
April 16, 2022: Minimeet/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.
Friday, April 15, 2022
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, lsit + 3 PU
break
SQ: 155 lb x 3
BP: 135 lb x 5
break
MP: 16 kg x 3L/R  interesting
Tuesday, April 12, 2022
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 lsit + 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, lsit + 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
Sunday, April 10, 2022
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.
Thursday, April 7, 2022
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
Wednesday, April 6, 2022
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
Tuesday, April 5, 2022
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
Monday, April 4, 2022
April 4, 2022: SW (80)
walk
NP: 10 kg x 5L/R
PU: lsit 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
Sunday, April 3, 2022
April 3, 2022: SW (80)
early AM walk
long break
NP: 10 kg x 3L/R
PU: lsit + 3 PU
1leg 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
Saturday, April 2, 2022
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.
Thursday, March 31, 2022
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
Tuesday, March 29, 2022
March 29, 2022: SW (120), SQ, BP (light)
NP: 8 kg x 5L/R
PU: rings, lsit + 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: lsite + 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 lsit 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
Saturday, March 26, 2022
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.
Friday, March 25, 2022
March 25, 2022: Variety
NP: 8 kg x 123 ladder L/R, 10 kg x 12 ladder L/R, 12 kg x 1L/R
WM: bodyweight, still looking for good form on right side
short walk
break
PU: rings, lsit + 2 PU
Evil Wheel: 2 reps x 5 sets, 10 total is a recent PR
walk
Thursday, March 24, 2022
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 longerthanusual interseries 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
Wednesday, March 23, 2022
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 inout 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%
Tuesday, March 22, 2022
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, lsit + 3 PU
Had planned this as SQ day but too much else going on, will do that tomorrow
Sunday, March 20, 2022
March 20, 2022: SW (30)
walk
NP: 2 x 8kg  new for me  x 8 reps
PU: lsit + 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, Lsit + 4 PU
Saturday (today) is usually DL day but did it yesterday because the rest of today is very busy.
Friday, March 18, 2022
March 18, 2022: SW (60), DL
NP: 8 kg x 123 L/R
PU: rings, lsit + 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
Thursday, March 17, 2022
March 17, 2022: SW (60), SQ (light), BP
walk
PU: using Lsit + 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
Wednesday, March 16, 2022
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
Tuesday, March 15, 2022
March 15, 2022: SW (60), SQ, BP (light), DL (light)
NP: 5L/R  very slow and controlled
PU: rings, barstyle 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
Monday, March 14, 2022
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
Sunday, March 13, 2022
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
Saturday, March 12, 2022
March 12, 2022: SW (80), DL
walk
NP: 10 kg x 5L/R
PU: rings, 1 lsit + 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.
Friday, March 11, 2022
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 lsit + 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.
Thursday, March 10, 2022
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, lsit, 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
Wednesday, March 9, 2022
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 feedforward extra ab tension to prevent lumbar rotation, and focus on rotating only from tspine, 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 Lsit + 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)
Tuesday, March 8, 2022
March 8, 2022: SW (80)
PU: rings, lsit, 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
Monday, March 7, 2022
March 7, 2022: SW (120), SQ (light), BP (light), DL
PU: lsit + 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/ 5sec 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.
Sunday, March 6, 2022
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
Friday, March 4, 2022
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, lsit + 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
Thursday, March 3, 2022
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 Lsit + 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 interseries 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.
Wednesday, March 2, 2022
March 2, 2022: SW (80), SQ, BP, DL
warmup:
NP: 10 kg x 6L/R, vary angle
PU: 1 Lsit 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 tspine/pec/shoulder stretch, have missed doing these
break
DL: 115 kg (253 lb) x 2 double over, x 3 double over
Tuesday, March 1, 2022
March 1, 2022: SW (60)
NP: 10 kg x 5L/R
walk
WM: bw x 2 alternating singles
PU: rings, 1 Lsit 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
Monday, February 28, 2022
February 28, 2022: SW (100)
been doing a few bwonly windmills, looking for good form, lately
WM: bw x 1
It's Monday, 9 days postmeet, time to get things going again
PU: rings, 1 Lsit 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.
Saturday, February 26, 2022
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
Thursday, February 24, 2022
February 24, 2022: SW
hang from rings
NP: 10 kg x 5L/R
PU: rings, lsit, 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
Wednesday, February 23, 2022
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
Monday, February 21, 2022
February 21, 2022: SW
Friday  weighin for meet
Saturday: https://www.strongfirst.com/community/threads/meetreportuspa19february2022.21416/
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
Thursday, February 17, 2022
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
Wednesday, February 16, 2022
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
Monday, February 14, 2022
February 14, 2022: Meet Week: DL
1leg 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.
Sunday, February 13, 2022
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
Friday, February 11, 2022
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
Thursday, February 10, 2022
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
Wednesday, February 9, 2022
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
Monday, February 7, 2022
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
Sunday, February 6, 2022
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
Thursday, February 3, 2022
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
Tuesday, February 1, 2022
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
Monday, January 31, 2022
January 31, 2022: Variety, SW
1leg DL: 105 lb x 1L/R
NP: 8 kg x 3L/R, longish hold
MP: 20 kg x 2L/R
PU: Lsit, false grip, 180 degree rotation
1leg 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
Sunday, January 30, 2022
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)
Saturday, January 29, 2022
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
Friday, January 28, 2022
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
Thursday, January 27, 2022
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
Wednesday, January 26, 2022
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.
Tuesday, January 25, 2022
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
Monday, January 24, 2022
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
Saturday, January 22, 2022
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
Tuesday, January 18, 2022
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!
Sunday, January 16, 2022
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
Saturday, January 15, 2022
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.
Thursday, January 13, 2022
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.
Wednesday, January 12, 2022
January 12, 2022: SW, 1leg 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
1leg DL: 105 lb x 2R/L  getting better, x 2R/L again
Tuesday, January 11, 2022
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!
Monday, January 10, 2022
January 10, 2022: SW, 1leg 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"
1leg 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.
Saturday, January 8, 2022
January 8, 2022: SQ (light), BP (light), DL
20minute 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
Friday, January 7, 2022
January 7, 2022: Variety
Shovel snow, stretch a little, had planned this as DL day but that will have to wait.
January 6, 2022: 1leg DL, C&P, SQ, BP (all light)
walk
bw windmill x 1L/R  ugh
1leg DL: touchandgo 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
Thursday, January 6, 2022
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
Tuesday, January 4, 2022
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
Monday, January 3, 2022
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
Saturday, January 1, 2022
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: 1leg DL
warmup  PU partial on rings w/ 180 degree rotation (and false grip, as usual)
1leg DL: 105 lb x 2R/L, x 2R/L
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2022
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December
(19)
 December 31, 2022: KBMP, DL
 December 29, 2022:
 December 25, 2022: KBMP, DL
 December 24, 2022: MP, DL
 December 22, 2022: SW (80)
 December 20, 2022: SW (60), DL
 December 17, 2022:
 December 16, 2022: SW
 December 14, 2022: SW, KB MP
 December 13, 2022:
 December 12, 2022: SW, FSQ, DL
 December 11, 2022: CL/FSQ
 December 8, 2022: GU, Jerk (Power), DL (sumo)
 December 7, 2022: SW
 December 6, 2022:
 December 5, 2022: SW
 December 2, 2022: SW
 December 1, 2022:
 November 29, 2022:

►
October
(14)
 October 29, 2022: CL
 October 28, 2022: BP
 October 26, 2022: BP
 October 25, 2022: PBN, CL
 October 22, 2022: DL
 October 20, 2022: CL, FSQ
 October 19, 2022: Variety
 October 18, 2022: CL
 October 17, 2022: DL (week 9 heavy)
 October 14, 2022: BP
 October 11, 2022: CL, FSQ
 October 8, 2022: SQ, BP, DL
 October 4, 2022: CL/FSQ
 September 30, 2022: DL (week 7)

►
September
(17)
 September 29, 2022: Variety
 September 28, 2022: SQ, BP, DL
 September 25, 2022: Variety
 September 22, 2022: CL, DL (week 6 heavy day)
 September 21, 2022: SQ
 September 20, 2022: CL
 Variety
 September 15, 2022: DL (week 5 heavy)
 September 13: Variety, DL (light)
 September 12, 2022: CL, SQ
 September 10, 2022: Variety/Abs
 September 9, 2022: SQ (light), BP (light), DL (hea...
 September 8, 2022:
 September 7, 2022: BP
 September 5, 2022: CL, SQ, BP (light), DL (light)
 September 4, 2022: CL
 September 1, 2022: CL, DL (week 3)

►
August
(23)
 August 30, 2022: Easy
 August 29, 2022: CL, FSQ
 August 27, 2022: CL, SQ, BP, DL (Week 2 H)
 August 26, 2022: Variety
 August 24, 2022: CL, FSQ, BP
 August 23, 2022: CL
 August 22, 2022: FSQ, SQ, BP (light), DL (light)
 August 21, 2022: Variety, CL
 August 20, 2022: DL (week 1 H)
 August 19, 2022: Variety  FS, BP, Wheel
 August 17, 2022: SW (100)
 August 16, 2022: CL
 August 15, 2022: SW (60)
 August 14, 2022: SW (70)
 August 13, 2022: Variety
 August 11, 2022: SW (60), CL
 August 9, 2022: CL,
 August 7, 2022: Variety
 August 6: DL
 August 3, 2022: Variety
 August 2, 2022: SW (60), BP
 August 1, 2022: CL, FSQ (both light)
 July 31, 2022: Variety

►
July
(17)
 July 27, 2022: Variety
 July 26, 2022: Variety
 July 23, 2022: BP
 July 22, 2022: Variety
 July 20, 2022: GU
 July 18, 2022: SW (60) DL (Sumo)
 July 17, 2022: Stretch
 July 16, 2022: DL
 July 14, 2022: FSQ, BP
 July 11, 2022: SW (55)
 July 9, 2022: DL
 July 8, 2022: SW (40)
 July 7, 2022: BP, WHEEL
 July 6, 2022: SW (60)
 July 5, 2022: SW (35), FSQ
 July 3, 2022: DL
 July 1, 2022: SW (60), BP

►
June
(22)
 June 29, 2022: Variety  WM, SW (40), DL (light)
 June 28, 2022: SW (40)
 June 27, 2022:
 June 25, 2022:
 June 23, 2022:
 June 22, 2022: SW (40), DL
 June 20, 2022: FSQ (light), BP
 19 June 2022: SW (20)
 June 17, 2022: BP, DL
 June 16, 2022: SW (80)
 June 15, 2022: SW(40)
 June 12, 2022: Variety
 June 11, 2022: DL
 June 10, 2022: BP/DIP (light)
 June 9, 2022: FSQ, SW (40)
 June 8, 2022: SW(50), BP, DL (light)
 June 7, 2022: FSQ, SW (50)
 June 6, 2022:
 June 4, 2022: DL
 June 3, 2022: BP
 June 2, 2022: Variety, FSQ
 June 1, 2022: SW

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May
(17)
 May 28, 2022: BP, DL
 May 25, 2022: Variety
 May 24, 2022: BP, DL
 May 23, 2022: Variety
 May 22, 2022: HHH
 May 20, 2022: BP
 May 19, 2022: BP, DL
 May 18, 2022: SW (80)
 May 17, 2022: FSQ, BP
 May 15, 2022: FSQ, BP, DL
 May 13, 2022:
 May 8, 2022: SW (50), BP (light), Wheel
 May 7, 2022: SW, C&P, DL
 May 5, 2022: SW (80)
 May 4, 2022: SW (80), FSQ (very light/easy), BP (l...
 May 3, 2022: SW (80), DL
 May 1, 2022: Variety (light DL)

►
April
(15)
 April 27, 2022: GU, SW
 April 25, 2022: DL (light sumo)
 April 21, 2022: Variety
 April 19, 2022: Variety
 April 16, 2022: Minimeet/DL: SQ (light), BP (ligh...
 April 13, 2022: Variety
 April 12, 2022: SW (120)
 April 10, 2022: SW (80)
 April 9, 2022: SQ (light), BP (light), DL
 April 7, 2022: SQ (light), BP
 April 6, 2022: SW (120)
 April 5, 2022: SW, SQ
 April 4, 2022: SW (80)
 April 3, 2022: SW (80)
 April 2, 2022: SQ (light), BP (light), DL

►
March
(27)
 March 31, 2022: SW (100), SQ (light), BP, DL (light)
 March 29, 2022: SW (120), SQ, BP (light)
 March 28, 2022: SW (100)
 March 26, 2022: SQ (light), BP (light), DL
 March 25, 2022: Variety
 March 24, 2022: SW (80), BP
 March 23, 2022: SW (70), SQ
 March 22, 2022: Variety
 March 20, 2022: SW (30)
 March 19, 2022: Variety (warmup only)
 March 18, 2022: SW (60), DL
 March 17, 2022: SW (60), SQ (light), BP
 March 16, 2022: Variety: walk, WM
 March 15, 2022: SW (60), SQ, BP (light), DL (light)
 March 14, 2022: SW (120)
 March 13, 2022: SW (40)
 March 12, 2022: SW (80), DL
 March 11, 2022: SW (15), SQ (light), BP
 March 10, 2022: SW (40), WM, Wheel
 March 9, 2022: SQ, BP (light), DL (light)
 March 8, 2022: SW (80)
 March 7, 2022: SW (120), SQ (light), BP (light), DL
 March 6, 2022: SW (60)
 March 4, 2022: SW (60), C&P
 March 3, 2022: SW (60), SQ, BP
 March 2, 2022: SW (80), SQ, BP, DL
 March 1, 2022: SW (60)

►
February
(19)
 February 28, 2022: SW (100)
 February 26, 2022: SW
 February 24, 2022: SW
 February 23, 2022: SW, C&P
 February 21, 2022: SW
 February 17, 2022: SW
 February 16, 2022: SW, NP, SQ, BP
 February 14, 2022: Meet Week: DL
 February 13, 2022: SW
 February 12, 2022: SQ, BP
 February 11, 2022: SW
 February 10, 2022: SW, SQ
 February 9, 2022: SW
 February 8, 2022: SW
 February 7, 2022: SW, SQ (light), BP (light), DL (...
 February 6, 2022: SW, Variety
 February 3, 2022: BP
 February 2, 2022: MP, SW
 February 1, 2022: SQ

►
January
(25)
 January 31, 2022: Variety, SW
 January 30, 2022: SW
 January 29, 2022: SQ (light), BP (light)
 January 28, 2022: SW
 January 27, 2022: SW, SQ (light), BP
 January 26, 2022: SW
 January 25, 2022: SW, SQ
 January 24, 2022: Easy
 January 23, 2022: SW
 January 22, 2022: SQ (light), BP, DL (light)
 January 18, 2022: SW, SQ
 January 16, 2022: SW
 15 January 2022: SW, SQ (light), BP (light), DL
 January 13, 2022: SW, SQ (light), BP
 January 12, 2022: SW, 1leg DL
 January 11, 2022: SW, SQ
 January 10, 2022: SW, 1leg DL, C&P
 January 8, 2022: SQ (light), BP (light), DL
 January 7, 2022: Variety
 January 6, 2022: 1leg DL, C&P, SQ, BP (all light)
 January 5, 2022: SQ (light), BP
 January 4, 2022: SW, SQ
 January 3, 2022: SW, C&P
 January 1, 2022: SQ (light), BP (light), DL
 December 31, 2021: Variety: 1leg DL

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December
(19)
About Me
 Steve Freides
 I teach private music lessons in our home for most of my living. I am a church music director and organist, and a synagogue choir director. I hold a DMA (Doctor of Musical Arts) degree and have taught at NYC's Mannes College of Music and Bergen (NJ) Community College. For https://StrongFirst.com, I am Forum Administrator, Director of Community Engagement, and a Senior Instructor. I hold multiple state, national, and world records as a powerlifter specializing in the deadlift, including having set the NJ record in the USAPL for Raw Division, Men 60 to 64 years of age, 66 kg (146 lb.) weight class.