## Saturday, May 28, 2022

### 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

## Tuesday, May 24, 2022

### 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

## Monday, May 23, 2022

### 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

## Sunday, May 22, 2022

### 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

## Thursday, May 19, 2022

### 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)

## Wednesday, May 18, 2022

### 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

## Sunday, May 15, 2022

### 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)

## Friday, May 13, 2022

### 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.

## Sunday, May 8, 2022

### 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

## Saturday, May 7, 2022

### 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

## Thursday, May 5, 2022

### 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

## Tuesday, May 3, 2022

### 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

## Monday, May 2, 2022

### 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

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