August 30, 2022: Easy

Mow the lawn break Rings: StC x 1, 1 - getting better at these.

August 29, 2022: CL, FSQ

walk about 4.5 miles in muggy weather break OHS w/ a stick - felt good. Tried w/ 15 kg bar, not vertical enough Rings: StC - failed, tired CL: muscle: bar x 3, 3, 3, +5 kg x 2, +dip, + 7.5 kg x 2 FSQ: 40 kg x 3 50 x 3 60 x 3 70 x fail - the day's heat just caught up with me. Dumped bar to the front, no harm to anyone or anything.

August 27, 2022: CL, SQ, BP, DL (Week 2 H)

walk 2 mi early AM break NB: jammed right thumb two days ago, yesterday painful, today swollen, but some homemade acupressure and it seems to be good to use. CL: muscle: bar x 2, 25 x 2, 30 x 2 muscle w/ dip: 35 x 2, 40 x 2 FSQ: 60 kg x 3, 70 x 3, 75 x 2 SQ: 65 kg x 3, 75 x 3, 80 x 2 BP: 145 lb x 3, 3, 4 DL: 117.5 kg (last week's plates + competition clamps) x 8 double over x 8 r/u x 8 l/u

August 26, 2022: Variety

sore as I get used to more lifting this week. short walk cossack sequence including bw windmill x 2 each side WM: 4 kg x 2 each side, lf Enough for today

August 24, 2022: CL, FSQ, BP

walk NP: 8 kg x 1l/r to the front, x 2L/R out to about BP grip width. Very slow, definite pause at lockout CL: muscle: bar x 4, + 10 lb x 2, 2, + 15 lb x 2 with dip: 40 kg x 2 ?power clean - dip, drive, dip: 45 kg x 1, 50 kg x 1 FSQ: 60 kg x 2, 70 kg x 2 No back SQ today BP: 135 lb x 5 reps x 4 sets in 8:00, untimed rests but probably about a minute. Excellent result for today, finding form (again, hopefully better than last time.)

August 23, 2022: CL

CL: muscle: bar x 4, +5 lb x 4, +10 x 4, +15 x 3 add dip: +10 kg (22 lb) x 3, additional 5 lb, 10 lb, 15 lb all for triples - excellent

August 22, 2022: FSQ, SQ, BP (light), DL (light)

walk 2.5 miles break NP: 6 kg x 3L/R A few muscle cleans, without and then with dip, to warmup. FSQ: Oly bar 40 kg x 5 50 x 5 60 x 5 70 x 3 SQ: 25 kg SQ bar, still Oly shoes 75 kg x 3, 5 - videod 2nd set and they're way deep enough BP: 135 lb x 10 - probably not legal pauses but pauses nonetheless DL: 112.5 kg x 3 double over, x 3 r/u, x 4 l/u

August 21, 2022: Variety, CL

AM: NP: 8 kg x 3L/R, slow w/ hold at extension and maximum rotation w/o losing locked-down shoulder blade Pushups x 15 6 PM: Oly shoes some bar stretches muscle clean - empty 20 kg bar x 3, 30 kg x 2, 2 muscle clean w/ dip: 35 kg x 2, 2 muscle clean w/ dip: 40 kg x 2, 2 - last rep was the best one

August 20, 2022: DL (week 1 H)

walk about 3.5 miles break DL: 112.5 kg (bar, reds, blues, silver, lightweight clamps) focus is on keeping the bar close and a big push with the legs right from the start - doing this well makes my hips come through faster and makes the whole lift finish faster. x 8 double over x 8 r/u - got hips through faster on some, felt good, felt easier x 8 l/u - tired by this point, but some pretty good reps in there

August 19, 2022: Variety - FS, BP, Wheel

Yesterday, walk 3 miles then an online Oly lifting lesson. Not much else Today, Friday, short walk AM, some stretching also PM: NP: 6 kg x 5L/R - focus on out at BP width elbows up stretch w/ Oly bar, then FSQ: bar x 5 30 kg (bar + 5's) x 5 40 kg (bar + 10's) x 5 50 kg (bar + 10+5) x 5 60 kg (bar x 20's) x 5 BP: 135 lb x 1, 2 WHEEL: 3rd step x 3, 3

August 17, 2022: SW (100)

6:45 AM: lower back has been stiff for a couple of days, more left side than right. Maybe all the barbell cleans yesterday. NP: 8 kg x 1L/R, 5L/R 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 04:00 24 kg x left x 10 05:00 24 kg x right x 10 06:00 24 kg x left x 10 07:00 24 kg x right x 10 08:00 24 kg x 2h x 10 - total 100 - HR 152 lower back about the same short walk 5 PM, a bit of SQ/BP/DL to get back into the swing of things. FSQ: bar x 5, 60 kg x 1, 1, 2 BP: 135 lb x 3, 5, 6 DL: 205 lb x 1, 2, 225 x 4 feels good to lift at least somewhat heavy weights again, lower back better after some afternoon stretching but still not 100%, and still don't want to push it.

August 16, 2022: CL

walk break walk again break NP: 8 kg x 3R/L CL: a bunch, including 5 doubles w/ a 10 kg on each end of the bar. 15 kg on each end didn't go as well

August 15, 2022: SW (60)

On the road 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 04:00 24 kg x 2h x 20

August 14, 2022: SW (70)

Early (6:40am) 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 04:00 28 kg x left x 10 05:00 28 kg x right x 10 06:00 28 kg x 2h x 10

August 13, 2022: Variety

Not much yesterday Today: NP: 6 kg x 6R/L walk quick variety at 5:30 pm NP: 6 kg x 4L/R Rings: Stc x 1 - better Rings: L-site PU w/ pointed toes x 1 WHEEL: 3rd step x 1, 2nd step x 1

August 11, 2022: SW (60), CL

Yesterday, Wednesday, not much Today: SW: 24 kg x 10's, lf, on the :60, 6 sets total 60 swings break short walk break short walk NP: 6 kg x 6R/L - best to start right side since, although it's not weaker overall, it's poorer when it come to the proper execution of this movement. CL: Bar (20 kg) - clean only w/ elbows after first a few just pull and float bar bar + 10 lb each side - triple extension muscle clean x 2, 2 bar + 15 lg each side - triple extension muscle clean x 2, 2

August 9, 2022: CL,

Yesterday, Monday, as we continue our heat wave, another early AM walk. Was very tired, did several more short walks in the heat Today, Tuesday: walk, yet again in the early AM heat, this time with a number of sprints break CL: Oly bar x a few + 10 lb on each side x a few x 2 sets Rings - StC - got ab cramps afterwards + 10 kg on each side, mostly just triple extension and float, a few sets Again 40 kg, this time 1 or 2 triple extensions followed by a clean - with varying degrees of success but, overall, good and progress BP: 145 lb x 3 - too tired, will do this tomorrow

August 7, 2022: Variety

walk 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 04:00 24 kg x 2h x 20

August 6: DL

Thursday, Aug 4 - bunch of stuff: StC, l-sit PU, Oly lifting lesson, walk 5 miles, not in that order Friday, Aug 5 - just a short walk, about 2.5 mi Saturday - nothing until 5 pm or so NP: 8 kg x 5L/R DL: Sumo 95 lb x 1 145 x 3 195 x 3 245 x 3 - Sumo PR x 2 265 x fail, x 1 - another PR DL: Conventional - last time conventional DL was 3 weeks ago, this was a good day 125 kg (275 lb) x 5 singles, controlled descent on last 3, hold for a few seconds at top. Got better as they went

August 3, 2022: Variety

walk about 2.5 miles NP: 8 kg x 5R/L Rings: StC, not quite all the way down but further than yesterday KB Clean: 20 kg x 10L, 10R, 5L, 5R - working on clean form, making sure there is no left elbow or shoulder discomfort. Maybe a little on first set left, but right side was good, and I tried to learn from my right side to my left and the second set (of 5 reps only) on the left was much better and zero discomfort. Rings: Stc + angled FL PU: l-sit x 1 WM: 4 kg x 3R, 3L, 2R GU: 12 kg x 1L/R WHEEL: 4th step x 1 3rd step x 2 2nd step x 1 3rd step x 1, 1

August 2, 2022: SW (60), BP

NP: 6 kg x 1L/R, 2L/R 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 04:00 24 kg x 2h x 20 break walk break BP: 145 lb x 5, 155 x 3, 3, 3

August 1, 2022: CL, FSQ (both light)

NP: 6 kg x 3L/R as straight ahead, out, and in. Dip - 1 or 2 @ bw only BP: 145 lb x 1 Rings: l-sit PU x 1 Rings: most of a STC, haven't done in a while, got a little dizzy and didn't get too far around, either. CL: 15 kg bar muscle clean empty bar a few times, +20 lb x 5, 5, 5 FSQ: (20 kg bar) 40 kg x 10, quick and bouncy in both directions 60 x

July 31, 2022: Variety

Yesterday walk with about 4-5 sprints and a slightly longer, slightly slower run - felt great NP: careful reps with my wife watching for my right shoulder raising: 4 kg x 5R/L - now going right first 6 kg x 5R/L 8 kg x 3R/L, 2R/L Today walk break NP: skipped the 4 kg, did 6 kg x 5R/L, 8kg x 4R/L, 2R/L CL: a bunch of cleans using the 15 kg bar empty, w/ 10 lb and w/ 10 kg plates.