April 27, 2022: GU, SW

Still in recovery from competition last weekend ... Yesterday: walk NP: 8 kg x 5L/R x 3 sets: one straight front, one angled out, one angled in Today NP: 8 kg x 3L/R, 10 kg x 5L/R, 12 kg x 3L/R (PR reps @ this weight, left pec cramping) GU: crossover style: 8 kg x 1L/R on regular floor (painful on hip), x 1L/R on softer floor (much better) SW: 00:00 24 kg x left x 10 01:00 24 kg x left x 10 02:00 24 kg x left x 10 05:00 24 kg x left x 10 06:00 24 kg x left x 10 07:00 24 kg x left x 10 avg = 124, max = 142 - just below zone 4 walk

April 25, 2022: DL (light sumo)

April 22 - weigh-in 67.2 kg, eat a lot after that April 23 - Meet in Norwood, NJ SQ: 92.5, 100, 107.5 kg, all good, 107.5 is a new NJ record BP: 80, 85 good, lost balance at hand-off on 90 and failed DL: 150, 160 good, just too tired and couldn't get 170 off the ground April 24, Sunday - early: SW @ 24 kg x 40, PM SW @ 24 kg x 80 Today NP: 10 kg x 1L/R break DL: Sumo, 115 lb x 5, 165 lb x 5, x 5, 215 x 5 walk

April 21, 2022: Variety

Yesterday, walk the proverbial 10,000 steps, 3.8 miles Today walk NP: 8 kg x 8L/R PU: l-sit and 1 PU on rings maybe some squats later, we'll see. Weigh-in tomorrow, was about 1 kg over this morning

April 19, 2022: Variety

Yesterday, walk 5.6 miles, nothing else Today, short walk The usual warmup: NP: 10 kg x 5L/R PU: l-sit on rings x 4 A bunch of 32 kg kettlebell deadlifts with a student Nothing else today, resting up for the meet on Saturday. BW was 151.8 lb this morning, needs to be 148.7 Friday morning, started taking herbal water pills last night.

April 16, 2022: Mini-meet/DL: SQ (light), BP (light), DL

Yesterday, a few light SQ and BP Today: short walk PU: 3 on a tree branch NP: 8 kg x 5L/R - had been allowing left shoulder to unpack in order to get extra rotation and left should has been bothering me, fixed that and left shoulder feels much better SQ: 155 lb x 3, 175 x 3, 195 x 1, 205 x 1 BP: 135 lb x 5, 155 x 4, 175 x 1, 195 x 1, 205 x 1 DL: 125 kg x 3 double over 135 x 3 r/u 150 x 3 l/u - will open with this weight because I can triple it.

April 13, 2022: Variety

walk NP: 8 kg x 3L/R, 10 kg x 3L/R, 8 kg x 10L/R - amazing how much better my shoulders feel after these PU: the usual - rings, l-sit + 3 PU break SQ: 155 lb x 3 BP: 135 lb x 5 break MP: 16 kg x 3L/R - interesting

April 12, 2022: SW (120)

Lots of driving later on Sunday (April 10) and again on Monday, yesterday, April 11. Today, Tuesday, April 12: Cossack sequence WM: a few bw and a few w/ 8 kg NP: 10 kg x 5L/R break NP: 10 kg x 5L/R PU: usual l-sit + 2 PU SW: aiming for more explosive reps, plus doing on 3:30/series instead of 4:00 00:00 28 kg x left x 10 - min = 83 01:00 28 kg x left x 10 - max = 135 03:30 28 kg x right x 10 - min = 86 04:30 28 kg x right x 10 - max = 141 07:00 28 kg x left x 10 - min = 112 08:00 28 kg x left x 10 - max = 146 10:30 28 kg x right x 10 - min = 117 11:30 28 kg x right x 10 - max = 148 14:00 28 kg x left x 10 - min = 119 15:00 28 kg x left x 10 - max = 154 17:30 28 kg x right x 10 - min = 123 18:30 28 kg x right x 10 - max = 152 avg = 134 , max = 154

April 10, 2022: SW (80)

short walk NP: 10 kg x 5L/R, a little slower and with longer pause at lockout than I sometimes do PU: usual rings, l-sit + 3 PU SW: (on 3:30 today instead of the usual 4:00) 00:00 28 kg x left x 10 01:00 28 kg x left x 10 03:30 28 kg x right x 10 04:30 28 kg x right x 10 07:00 28 kg x left x 10 08:00 28 kg x left x 10 10:30 28 kg x right x 10 11:30 28 kg x right x 10 avg = 133, max = 151 - weird spike while recovering, must be something wrong w/ hardware

April 9, 2022: SQ (light), BP (light), DL

Yesterday, only walk, was feeling pretty sore, tired, and hungry from the previous day's BP session Today, Saturday NP: 8 kg x 7L/R SQ: 155 lb x 3, 5 175 x 3 BP: 135 lb x 5 155 lb x 5 DL: 125 kg x 3 double over 130 x 1 double over 137.5 x 1 r/u 147.5 x 1 r/u 157.5 x 1 l/u 167.5 x fail l/u - overall tired today, am a bit overtrained.

April 7, 2022: SQ (light), BP

bar hang for a bit NP: 10 kg x 7L/9R - felt like I needed to establish more control at the end ROM in terms of the internal rotation of the bell. break walk SQ: 155 lb x 5 rock bottom BP: 135 lb x 6 145 x 6 155 x 6 165 x 2 175 (91%) x 1 185 lb (84 kg) (96% 1RM x 1 - excellent, best BP of current cycle 175 x 2 165 x 3 155 x 4 31 lifts, avg 153.7 lb

April 6, 2022: SW (120)

NP: 2 x 10kg x 5L/R - don't like double as much NP: 10 kg x 4L/R PU: 5 on a regular bar, slightly false grip, dead hang, pack, then up to touch adam's apple to bar on each rep, just a change of pace. Right shoulder a bit uncomfortable, likes rings better break PU: 2 on a regular bar. Used "long collarbone" cue for my right shoulder and it helped a good deal SW: half the reps w/ 32 kg, trying for solid, comfortable grip even at the expense of a little height 00:00 32 kg x left x 10 01:00 28 kg x left x 10 - max = 126 04:00 32 kg x right x 10 05:00 28 kg x right x 10 - max = 128 08:00 32 kg x left x 10 09:00 28 kg x left x 10 - max = 140 12:00 32 kg x right x 10 13:00 28 kg x right x 10 - max = 143 16:00 32 kg x left x 10 17:00 28 kg x left x 10 - max = 148 20:00 32 kg x right x 10 21:00 28 kg x right x 10 - max = 147 avg = 122, max = 148

April 5, 2022: SW, SQ

walk NP: 8 kg x 5L/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 04:00 28 kg x left x 10 05:00 28 kg x right x 10 - 40 swings today avg = 128, max = 145 break SQ: 155 lb x 7 bounced off bottom 175 x 4 deep enough 195 x 1 205 x 1

April 4, 2022: SW (80)

walk NP: 10 kg x 5L/R PU: l-sit PU x 3 on rings NP: 8 kg x 8L/R break SW: enough 32 kg of late, all 28 kg today, best form at top and quickest turnaround at the back 00:00 28 kg x left x 10 01:00 28 kg x left x 10 04:00 28 kg x right x 10 05:00 28 kg x right x 10 08:00 28 kg x left x 10 09:00 28 kg x left x 10 12:00 28 kg x right x 10 13:00 28 kg x right x 10 avg = 125, max = 146

April 3, 2022: SW (80)

early AM walk long break NP: 10 kg x 3L/R PU: l-sit + 3 PU 1-leg DL: 115 lb x 1L/R break eat SW: 00:00 28 kg x left x 10 01:00 28 kg x left x 10 04:00 28 kg x right x 10 05:00 28 kg x right x 10 08:00 32 kg x left x 10 09:00 32 kg x left x 10 12:00 32 kg x right x 10 13:00 32 kg x right x 10 - 80 swings avg = 132, max = 156 - belly full, makes everything harder

April 2, 2022: SQ (light), BP (light), DL

Yesterday, just walk 

Today is 3 week before the April 23 meet. 

NP: 8 kg x 6L/R SQ: 155 lb x 5, 175 x 3, 195 x 1, 1, 205 x 1 - videod the last few, deep enough but just barely BP: 135 lb x 5, 155 x 5, 175 x 1 DL: on DL bar 125 kg x 3 double over 135 x 3 r/u 145 x 2 double over 155 x 1 l/u - not the volume I'd hoped for, but going with what I feel like today, and high volume isn't it.