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