## Monday, January 31, 2022

### 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

## 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, 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

## 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, 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.

## Saturday, January 8, 2022

### 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

## 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: 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

## 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: 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

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