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