## Thursday, March 31, 2022

### 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

## Tuesday, March 29, 2022

### 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

## Saturday, March 26, 2022

### 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.

## Friday, March 25, 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

## Thursday, March 24, 2022

### 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

## Wednesday, March 23, 2022

### 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%

## Tuesday, March 22, 2022

### 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

## Sunday, March 20, 2022

### 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.

## Friday, March 18, 2022

### 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

## Thursday, March 17, 2022

### 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

## Wednesday, March 16, 2022

### 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

## Tuesday, March 15, 2022

### 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

## Monday, March 14, 2022

### 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

## Sunday, March 13, 2022

### 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

## Saturday, March 12, 2022

### 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.

## Friday, March 11, 2022

### 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.

## Thursday, March 10, 2022

### 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

## Wednesday, March 9, 2022

### 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)

## Tuesday, March 8, 2022

### 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

## Monday, March 7, 2022

### 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.

## Sunday, March 6, 2022

### 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

## Friday, March 4, 2022

### 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

## Thursday, March 3, 2022

### 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.

## Wednesday, March 2, 2022

### 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

## Tuesday, March 1, 2022

### 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

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