May 28, 2022: BP, DL

NP: 8 kg x 10L/R break NP: 10 kg x 4L/R, 1 extra left trying for a bit more rotation w/o losing scapula locked down. Not sure how I feel about it, a bit of click in the shoulder, maybe that's needed, maybe it's not good ... PU: rings, l-sit + 3 PU, again lit-sit, reps, only lower l-sit at finish of last rep WM: bw x 1R/L, 4 kg x 1R/L, x 1R/L - better, more ROM in right hip towards back and therefore better weight distribution when it's time to come up, x 1L/R, x 1L/R BP: 145 lb x 5 165 x 1 155 x 3 145 x 7, 5 155 x 5 NB: 27 minute BP session, 26 reps, 17 @ 145, 8 @ 155, 1 @ 165 break DL: 125 kg x 4 singles on, perhaps, the :30, double over 130 x 5, r/u, paused tng 135 x 5, l/u, paused tng - tough, grip starting to go NB: first time over 125 kg since meet 5 weeks ago.

May 25, 2022: Variety

walk to town, to a house on the other side, to another grocery store. Total 7.2 miles according to my phone, breaks between NP: 8 kg x 8L/R PU: l-site + 5 PU, this time into l-sit in hang, all reps, then release l-sit MP: 16 kg x 5L/R - managed to have zero shoulder click on right side - excellent! DL: 125 kg x 2

May 24, 2022: BP, DL

NP: 8 kg x 4L/R break PU: rings l-sit + 3 PU (then the phone rang, was going to do 5 today) break BP: 145 lb x 4, 5 155 x 3, 2 145 x 6 - 20 total reps today, good! Getting back into some volume, only last rep/set was a little hard. DL: 125 kg x 2 r/u, x ? l/u, all paused tng

May 23, 2022: Variety

walk: cossack sequence, wm w/ 4k, 3 each side NP: 10 kg x 5L/R PU: rings l-sit + 5 PU DIP: moved the dip attachment to the other side of the rack, did bw x 3 super deep and slow break WHEEL: 4th step x 5, 5, 3

May 22, 2022: HHH

walk NP: 8 kg x 5L/R, more at wider angle PU: l-sit + 5 PU HEX HH (Hex/Trap bar, high handle), weighs 60 lb, first day using it: 170 lb x 1 (bar + pair of 25 kg) 280 x 1 (+ pair of 25 kg) 370 x 1 (+ pair of 45 lb) 420 x fail (+ pair of 25 lb) - grip didn't feel secure, weight didn't budge

May 20, 2022: BP

NP: 8 kg x 6L/R walk break NP: 8 kg x 5L/R BP: 145 lb x 5, 5

May 19, 2022: BP, DL

NP: 8 kg x 10L/R walk break BP: 145 lb x 8 DL: all paused tng 125 kg x 4 double over 125 kg x 4 r/u (least favored grip) 125 kg x 5 l/u (favored grip)

May 18, 2022: SW (80)

Yard work NP: 8 kg x 6L/R cossack sequence SW: more loading hips (swing further back) 00:00 24 kg x left x 10 01:00 24 kg x right x 10 02:30 24 kg x left x 10 03:30 24 kg x right x 10 05:00 24 kg x left x 10 06:00 24 kg x right x 10 07:30 24 kg x left x 10 08:30 24 kg x right x 10 avg = 125, max = 139

May 17, 2022: FSQ, BP

yesterday, cut the lawn today: walk NP: 8 kg x 8L/R, some pointed out to be more like BP break PU: rings, l-sit + 5 PU. Felt left shoulder unpack a bit for final rep FSQ: (last time was 95 lb x 1, 5 105 lb x 5, 5 - sorting out bar position, elbows, t-spine, etc BP: 145 lb x 5

May 15, 2022: FSQ, BP, DL

NP: 8 kg x 4L/R PU: rings, l-sit + 4 PU w/ 180 degree rotation FSQ: 95 lb x 1, x 5 - ATG, paused. Focus on pushing elbows up and not feeling the weight shift to my hands. Slightly wider grip, elbows in as well as up. A good effort today, form feels solid BP: 135 lb x 5, 5 145 x 5 DL: 125 kg x 3 paused tng double over 125 kg x 3 paused tng r/u 125 kg x 4 paused tng l/u (favored mixed grip)

May 13, 2022:

Monday - drove a lot Tuesday - not much Wednesday - walked a total of 7 miles Thursday - NP: 8 kg x 12L/R Today, Friday NP: 8 kg x 10L/R, x 5 L/R Headstand - improving PU: on a bar, "leg tuck" - did 3 the misnamed "kip up" - did 3 "kip up" with feet touching ceiling (about 2' above bar) x 2 on rings, a not-all-the-way-around skin-the-cat and then a 1-legged FL right leg out then left leg, other leg straight up in the air not tucked to chest.

May 8, 2022: SW (50), BP (light), Wheel

AM NP: 8kg x 5L/R SW: 00:00 24 kg x left x 15 01:00 24 kg x left x 10 03:00 24 kg x right x 15 04:00 24 kg x right x 10 avg = 129, max = 143 PM: BP: 135 lb x 7, 5 WHEEL: 4th step, decided not to go out further than I could keep my best hollow position - 3 reps

May 7, 2022: SW, C&P, DL

Yesterday, Friday, walk about 4 miles Today, Saturday: AM SW: 00:00 28 kg x left x 10 01:00 28 kg x right x 10 02:30 40 kg x 2h x 10 PM C&P: 16 kg x 1L/R, 2L/R, 3L/R, 5L/R NP: 8 kg x 8L/R, varying angle DL: switched back to Eleiko comp bar 125 kg x 5 singles on the :60, double overhand

May 5, 2022: SW (80)

Buteyko walk one sort-of sprint after, a little slower and a little longer than a real sprint break SW: - did all reps left then all reps right. Noticed it left, not much on right 00:00 24 kg x left x 10 01:00 24 kg x left x 10 03:00 24 kg x left x 10 04:00 24 kg x left x 10 06:00 24 kg x right x 10 07:00 24 kg x right x 10 09:00 24 kg x right x 10 10:00 24 kg x right x 10 avg = 130, max = 145

May 4, 2022: SW (80), FSQ (very light/easy), BP (light/easy)

walk walk again SW: short on time, slightly shorter rests, on 3:00 is better 00:00 24 kg x left x 10 01:00 24 kg x left x 10 02:45 24 kg x right x 10 03:45 24 kg x right x 10 05:30 24 kg x left x 10 06:30 24 kg x left x 10 08:15 24 kg x right x 10 09:15 24 kg x right x 10 avg = 137, max = 150 break NP: 8 kg x 3L/R, x 3L/R to about BP grip width angle GU: 8 kg x 1L/R, x 1L/R - ugh, left knee already sore, left elbow doesn't want to stay locked out FSQ: Put on Oly shoes and played w/ FSQ - felt best to just stand after unracking the bar and feel the weight on my shoulders, used 95 lb. (Switched back to PL bar in the SQ stands.) Did one rep but could feel the weight was on my hands and that's not good. Played w/ grip width, tried to keep elbows in a little. BP: 135 lb x 2, 3, 5 - looking at setup location, took longish pauses on chest each rep

May 3, 2022: SW (80), DL

Yesterday, walk into town but not much else Today, Tuesday: negative Covid test this AM Buteyko walk NP: 8 kg x 8L/R PU: l-sit + 3 PU but on bar this time SW: 00:00 24 kg x left x 10 01:00 24 kg x left x 10 03:00 24 kg x right x 10 04:00 24 kg x right x 10 06:00 24 kg x left x 10 07:00 24 kg x left x 10 09:00 24 kg x right x 10 10:00 24 kg x right x 10 avg = 134, max = 149 cut the grass with push mower - definitely exercise break walk DL: 125 kg (275 lb) x 1, 1 double over - ahh, deadlifting real weights again

May 1, 2022: Variety (light DL)

Wed, Apr 27 - had been feeling a cold coming on, but felt worse after dinner Thu, Apr 28 - covid test, rapid PCR, and was positive, not feeling great but no fever Fri, Apr 29 - a lot of sleep and not much else, a little better, still pretty tired Sat, April 30 - 4 hour nap! Today, Sunday, May 1: DL: 115 lb x a few singles 165 x 5 tng 205 x 6 tng 205 x 5 sumo tng