## Monday, February 28, 2022

### 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.

## 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, 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

## 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 - 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

## 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

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.

## 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

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