July 27, 2022: Variety

Tired but feeling good after lots of driving yesterday Helped a neighbor - took room a/c unit down from our garage attic, helped them remove their very old unit and install the new one. NP: 6 kg x 5L/R

July 26, 2022: Variety

Sunday, July 24, lots of driving, and a few kettlebell swings early AM Monday, July 25, walk 6 miles in Boston area while visiting family and friends Tuesday, July 26, walk 2-1/2 miles in the morning, then lots of driving Been working pnf-type stretches to increase right shoulder internal rotation 35 kb swings at a stop on the drive home.

July 23, 2022: BP

walk break walk again break NP: 6 kg x 2R/L, focus on internal shoulder rotation BP: 145 lb (~65 kg) x 2, 3, 5 155 (~70 kg) x 4 165 (~75 kg) x 3 175 (~80 kg) x 1 - waited too long for this set while on the phone, had hoped for a double but didn't want to try the 2nd rep 155 (~70 kg) x 3, 1 - going for big right shoulder stretch at bottom of last rep Pool Cue drill with FMS stick - way, way worse on right side, as expected

July 22, 2022: Variety

Yesterday, first Oly training session with Mira. Some NP to warmup Today, lots of cossack sequence + WM and splits while teaching

July 20, 2022: GU

Yesterday, walk - hot outside Today, short walk - even hotter outside break GU: 12 kg lf, 16 kg lf - not paying attention to SF-specific form, doing most of it but basically just getting up and in way that I can, and my knees will tolerate. Haven't done even 12 kg in a long time, so 1 rep each side @ 12 kg and @ 16 kg felt good. 16 is plenty heavy enough for now, 12 kg probably best to start with. break

July 18, 2022: SW (60) DL (Sumo)

walk NP: 6 kg x 5L/R break PU: l-sit x 2 on rings SW: 00:00 24 kg x left x 10 01:00 24 kg x right x 10 02:00 24 kg x left x 10 03:00 24 kg x right x 10 05:00 24 kg x 2h x 20 break DL SUMO: 105 lb x 5 155 x 5 205 x 5 225 x 2, 3 - video - stance too wide, hips come up first 205 x 5 - video, narrower stance, looked good

July 17, 2022: Stretch

short walk, some stretching Cossack sequence, ending w/ 4 kg WM x 3 each side, went rf

July 16, 2022: DL

A Buteyko walk earlier at about 4:15 pm DL: 125 kg x 1, 1, 1 double over all sets paused tng a set every 10-15 minutes or so,, completed in about 55 minutes 137.5 x 5 l/u (favored grip) 137.5 x 5 r/u - used better leg push, means faster speed, need to always do this 137.5 x 5 l/u - continuing to focus on leg drive for the rest 137.5 x 5 r/u 137.5 x 5 l/u First DL day even, I think, over 4 tons total: 3812.5 kg, 8405 lbs, 4.2 tons

July 14, 2022: FSQ, BP

Haven't felt like lifting for a few days. Today, Thursday NP: 8 kg x 3L/R, x3L/R, x3L/R - had my wife watch for right shoulder coming up at internal rotation max FSQ: quick drop, bounce at bottom, up as quick as I can. 135 lb x 5 155 x 5 135 x 5 155 x 3, 2 135 x 7 NB: knees had bothered me before today, but kept a focus on pushing them out, and am finding my own stance width and turnout, and knees free great today break BP: 145 lb x 2, 3, 5, 5, 5, 6, 4 = 30 reps

July 11, 2022: SW (55)

Yesterday, just move around some 50 lb bags of salt pellets Today while on the road: bit of stretching in the hotel room, then outside SW: 00:00 28 kg x left x 10 01:00 28 kg x right x 10 02:00 28 kg x left x 10 03:00 28 kg x right x 10 04:30 28 kg x 2h x 15 A few cleans and rack holds with the 28 kg: 1 L w/ 5-sec hold, same right, 1 L w/ 10-sec hold, same right NB: left elbow has, in the not-too-distant past, bothered me dropping cleans on my left side, but today felt 100% OK.

July 9, 2022: DL

Buteyko walk long break NP: 6 kg x 8L/R at varying angles with ~1-sec pause at lockout PU: rings, l-sit, 1 rep DL: 125 kg x 1 double over 132.5 x 4 - was losing grip so didn't try 5th rep 132.5 x 5 r/u 132.5 x 5 l/u 132.5 x 5 r/u faster pulls, felt very good Had the urge for heavier, so + 10 kg 142.5 x 4 l/u - heavy but good. Only 23 reps today but that's OK. Also only 6 days since last DL session.

July 8, 2022: SW (40)

walk SW: 00:00 28 kg x left x 10 01:00 28 kg x right x 10 02:00 28 kg x 2h x 20

July 7, 2022: BP, WHEEL

longish walk, moved furniture NP: 6 kg x 3L/R PU: rings l-sit x 1 (slow, as usual) BP: 145 lb x 3 x (2-3-5) - excellent break WHEEL: 4th step x 5, 3rd step x 4 - best session in a long time, not going to be a pig about it so stopped.

July 6, 2022: SW (60)

NP: 6 kg x 1L/R, 2L/R PU: rings, l-sit x 1 SW: 24 kg, lf, 10's OTM, 6 sets break walk DL: Sumo, 185 lb x 5, 205 x 5, 225 x 3, 2 - really fighting to be upright at start and do all the work with my legs.

July 5, 2022: SW (35), FSQ

NP: 6 kg x 3L/R PU: rings, slow, 1 KB DL: lf, 1h w/ bell in center, 3 each way SW: neck has been sore so taking it easy today w/ swings 00:00 24 kg x left x 10 01:00 24 kg x right x 10 02:00 24 kg x 2h x 15 FSQ: haven't done for almost 2 weeks, starting over and easy bar x 3 95 lb x 7, 8 - feeling it in left knee a little, right at top of kneecap, been focused on keeping right knee pushed out, now must add the other knee to the thinking process as well. 115 x 5 - much better, need to focus on pushing knees out on both down and up parts of the movement. Left knee feels better

July 3, 2022: DL

yesterday - not much walk break NP: 8 kg x 3L/R DL plan, tentative: 11 June - 125 kg x 5 x 5 17 June - 130 kg x 5 x 5 22 June - 135 kg (est 1RM = 162 kg) 03 July - 127.5 x 5 x 5 09 July - 132.5 x 5 x 5 16 July - 137.5 x 5 x 5 (est 1RM = 165 kg) 23 July off/easy 30 July - 130 kg x 5 x 5 6 Aug - 135 kg x 5 x 5 13 Aug - 140 kg (est 1RM = 168 kg) 20 Aug off/easy 27 Aug - 132.5 x 5 x 5 3 Sep - 137.5 x 5 x 5 10 Sep - 142.5 x 4 x 4 17 Sep off/easy 24 Sep - 135 x 5 x 5 1 Oct - 140 x 4 x 4 8 Oct - 145 x 4 x 4 15 Oct off/easy 22 Oct - 137.5 x 5 x 5 (or 140 x 5, 145 x 4, 150 x 3, 155 x 2, 160 x 1) 29 Oct - 142.5 x 4 x 4 (or above up 2.5 kg to 162.5) 5 Nov - 147.5 x 3 x 3 (or above up to 165 kg) 12 Nov - above up to 167.5 kg 19 Nov - meet DL: no timer today, longer rests - tired today, plus doing other things (laundry, helping my wife lift ...) 125 kg x 1 127.5 x 5 double over 127.5 x 5 r/u 127.5 x 6 l/u - what the heck, 6 reps and still grip to spare 127.5 x 6 r/u 127.5 x 7 l/u - what the heck, tried to make them quicker, too

July 1, 2022: SW (60), BP

yesterday: didn't sleep well, just a walk Today NP: 8 kg x 5L/R SW: 00:00 28 kg x left x 10 01:15 28 kg x right x 10 02:30 28 kg x left x 10 03:45 28 kg x right x 10 05:00 28 kg x 2h x 20 BP: 145 lb x 2, 3, 5, 5, 3, 2, 6 = 26 reps