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