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

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

June 28, 2022: SW (40)

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

June 27, 2022:

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

June 25, 2022:

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

June 23, 2022:

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

June 22, 2022: SW (40), DL

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

June 20, 2022: FSQ (light), BP

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

19 June 2022: SW (20)

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

June 17, 2022: BP, DL

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

June 16, 2022: SW (80)

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

June 15, 2022: SW(40)

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

June 12, 2022: Variety

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

June 11, 2022: DL

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

June 10, 2022: BP/DIP (light)

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

June 9, 2022: FSQ, SW (40)

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

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

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

June 7, 2022: FSQ, SW (50)

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

June 6, 2022:

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

June 4, 2022: DL

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

June 3, 2022: BP

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

June 2, 2022: Variety, FSQ

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

June 1, 2022: SW

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

May 28, 2022: BP, DL

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

May 25, 2022: Variety

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

May 24, 2022: BP, DL

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

May 23, 2022: Variety

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

May 22, 2022: HHH

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

May 20, 2022: BP

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

May 19, 2022: BP, DL

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

May 18, 2022: SW (80)

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

May 17, 2022: FSQ, BP

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

May 15, 2022: FSQ, BP, DL

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

May 13, 2022:

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

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

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

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

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

May 5, 2022: SW (80)

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

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

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

May 3, 2022: SW (80), DL

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

May 1, 2022: Variety (light DL)

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

April 27, 2022: GU, SW

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

April 25, 2022: DL (light sumo)

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

April 21, 2022: Variety

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

April 19, 2022: Variety

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

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

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

April 13, 2022: Variety

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

April 12, 2022: SW (120)

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

April 10, 2022: SW (80)

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

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

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

April 7, 2022: SQ (light), BP

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

April 6, 2022: SW (120)

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

April 5, 2022: SW, SQ

walk NP: 8 kg x 5L/R SW: 00:00 32 kg x left x 5 00:30 32 kg x right x 5 01:00 32 kg x left x 5 01:30 32 kg x right x 5 04:00 28 kg x left x 10 05:00 28 kg x right x 10 - 40 swings today avg = 128, max = 145 break SQ: 155 lb x 7 bounced off bottom 175 x 4 deep enough 195 x 1 205 x 1

April 4, 2022: SW (80)

walk NP: 10 kg x 5L/R PU: l-sit PU x 3 on rings NP: 8 kg x 8L/R break SW: enough 32 kg of late, all 28 kg today, best form at top and quickest turnaround at the back 00:00 28 kg x left x 10 01:00 28 kg x left x 10 04:00 28 kg x right x 10 05:00 28 kg x right x 10 08:00 28 kg x left x 10 09:00 28 kg x left x 10 12:00 28 kg x right x 10 13:00 28 kg x right x 10 avg = 125, max = 146

April 3, 2022: SW (80)

early AM walk long break NP: 10 kg x 3L/R PU: l-sit + 3 PU 1-leg DL: 115 lb x 1L/R break eat SW: 00:00 28 kg x left x 10 01:00 28 kg x left x 10 04:00 28 kg x right x 10 05:00 28 kg x right x 10 08:00 32 kg x left x 10 09:00 32 kg x left x 10 12:00 32 kg x right x 10 13:00 32 kg x right x 10 - 80 swings avg = 132, max = 156 - belly full, makes everything harder

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

Yesterday, just walk 

Today is 3 week before the April 23 meet. 

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

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

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

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

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

March 28, 2022: SW (100)

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

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

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

March 25, 2022: Variety

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

March 24, 2022: SW (80), BP

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

March 23, 2022: SW (70), SQ

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

March 22, 2022: Variety

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

March 20, 2022: SW (30)

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

March 19, 2022: Variety (warmup only)

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

March 18, 2022: SW (60), DL

NP: 8 kg x 1-2-3 L/R PU: rings, l-sit + 4 PU - first time doing 4 SW: 00:00 32 kg x left x 5 00:30 32 kg x right x 5 01:00 32 kg x left x 5 01:30 32 kg x right x 5 - max = 139 04:00 28 kg x left x 10 05:00 28 kg x left x 10 - max = 142 08:00 28 kg x right x 10 09:00 28 kg x right x 10 - total 60 avg = 128 max = 143 break DL: 3:14 pm 00:00 135 kg x 1 over 01:00 135 x 2 r/u 03:00 135 x 3 l/u 3:28 pm 00:00 135 kg x 1 over 01:00 135 x 2 r/u 03:00 140 x 3 l/u 3:39 pm - getting short on time so shorter rests 00:00 135 kg x 1 over 01:00 135 x 2 r/u 03:00 140 x 3 l/u 3:50 pm 00:00 135 kg x 1 over 01:00 135 x 2 r/u 03:00 140 x 3 l/u 136.875 kg (81.7%) average, NL = 24

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

walk PU: using L-sit + 3 PU NP: 8 kg x 8L/R SW: 00:00 32 kg x left x 5 00:30 32 kg x right x 5 01:00 32 kg x left x 5 01:30 32 kg x right x 5 - max = 130 03:00 28 kg x left x 10 04:00 28 kg x left x 10 - max = 134 07:00 28 kg x right x 10 08:00 28 kg x right x 10 - total 60 NB: feeling a bit of a bone bruise where right index finger meets palm when using the 32 kg, must be gripping differently avg = 118, max = 134 SQ: 155 lb x 4 BP: all competition form/format 145 lb (75%) x 5 155 (80%) x 6 - surprise 165 (85%) x 3 - could have done another 145 x 8 155 x 5 - set of 8 makes this set harder, but still solid 165 x 3 - getting a little tired 175 (91%) x 1 - total 31 lifts, avg 153.8 lbs break Evil Wheel: 3 sets of 3, board on 4th step

March 16, 2022: Variety: walk, WM

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

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

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

March 14, 2022: SW (120)

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

March 13, 2022: SW (40)

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

March 12, 2022: SW (80), DL

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

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

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

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

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

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

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

March 8, 2022: SW (80)

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

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

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

March 6, 2022: SW (60)

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

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

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

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

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

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

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

March 1, 2022: SW (60)

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

February 28, 2022: SW (100)

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

February 26, 2022: SW

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

February 24, 2022: SW

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

February 23, 2022: SW, C&P

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

February 21, 2022: SW

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

February 17, 2022: SW

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

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

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

February 14, 2022: Meet Week: DL

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

February 13, 2022: SW

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

February 12, 2022: SQ, BP

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

February 11, 2022: SW

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

February 10, 2022: SW, SQ

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

February 9, 2022: SW

walk SW: - on the 3:00 this time 00:00 28 kg x left x 10 01:00 28 kg x right x 10 03:00 28 kg x left x 10 04:00 28 kg x right x 10 06:00 28 kg x left x 10 07:00 28 kg x right x 10 avg = 132, max = 147

February 8, 2022: SW

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

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

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

February 6, 2022: SW, Variety

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

February 3, 2022: BP

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

February 2, 2022: MP, SW

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

February 1, 2022: SQ

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

January 31, 2022: Variety, SW

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

January 30, 2022: SW

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

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

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

January 28, 2022: SW

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

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

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

January 26, 2022: SW

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

January 25, 2022: SW, SQ

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

January 24, 2022: Easy

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

January 23, 2022: SW

SW: 00:00 24 kg x left x 10 00:30 24 kg x right x 10 01:00 24 kg x left x 10 01:30 24 kg x right x 10 - boy, am I not good at this! avg = 136, max = 148

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

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

January 18, 2022: SW, SQ

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

January 16, 2022: SW

Sunday, so not much NP: 8 kg x 8L/R SW: 00:00 32 kg x left x 5 00:30 32 kg x left x 5 01:00 32 kg x left x 5 01:30 32 kg x left x 5 04:00 32 kg x right x 5 04:30 32 kg x right x 5 05:00 32 kg x right x 5 05:30 32 kg x right x 5 avg = 122, max = 141 A bastardization of a Q&D protocol. Grip still not up to this task, but I've been avoiding these and should do more of them, probably mixing 28 and 32 kg 1h swings

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

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

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

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

January 12, 2022: SW, 1-leg DL

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

January 11, 2022: SW, SQ

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

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

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

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

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

January 7, 2022: Variety

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

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

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

January 5, 2022: SQ (light), BP

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

January 4, 2022: SW, SQ

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

January 3, 2022: SW, C&P

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

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

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

December 31, 2021: Variety: 1-leg DL

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