September 29, 2022: Variety

NP: 6 kg x 7, varied angles including midline Rings: StC x 1 PBN: stick x a few, 15 kg bar x 2, a few dislocated with the stick, too Pushup: 15 - paused at bottom, pause at top, plank always walk break GU to hand, lf, 8kg x 3/3 Wheel: 4th step: 3, 2

September 28, 2022: SQ, BP, DL

In philly for Sun/Mon, CL yesterday + 1 set of light FSQ Today walk SQ: bar x 1 - prying, deep, looking for dorsiflexion 65 kg x 3 - paused a week ago, 3 reps x 3 sets @ 75 kg. Today, new set about every 4:00 75 x 4, 4, 4 (feeling more fluid), 80 kg x 3 - weight shifted back, 75 kg for 5 x 5 should be next target break PBN: stick x 3 MP: 15 kg bar x 3 PBN: 15 kg bar x 3 BP: 145 lb x 4 singles: index finger on rings, then middle, then ring, then pinkie 145 x 5, 5 - ring fingers on ring DL: 137.5 kg (303 lb) x 3 singles, competition grip (l/u)

September 25, 2022: Variety

Yesterday, Friday: walk, BP: 145 lb x 3, 4 5 Today: Rings: StC x 1, Dip: bw x 4, PBN: stick x 3, 15 kg bar x 3

September 22, 2022: CL, DL (week 6 heavy day)

longish (4 mi) walk CL: online lesson - used legs some break DL: Plan for 4 weeks of 5 x 5 Thu (last week) Thu (today) Fri Sat to get an extra day's rest before the last two heavy sessions. 137.5 kg (303 lb) x 5 double over - singles w/ one or two breaths at bottom for first 4, stand up before 5th x 5 r/u (least favored) - much quicker in execution than above x 5 r/u - use more legs, more lats, slower starts but smoother, better bar path and overall easier. x 5 l/u (most favored) - getting tired, I must admit, but tried to keep pushing with legs x 5 l/u - OK

September 21, 2022: SQ

walk break NP: 6 kg x 5L/R SQ: FS: 20 kg bar, doubles @ 40, 50, 60, 65, 70, 75 SQ: 25 kg bar 75 kg x 3 - right knee a little sore, 3 - better in all ways, 4

September 20, 2022: CL

Feeling tired for the last few days Sunday (two days ago), just a walk Monday (yesterday), just a few NP @ 6kg and 1 StC Tuesday, today longish (5 mi) walk break NP: 6 kg x 3L/R PBN: stick x 5 5 lb x 5 11 lb x 5 16 lb x 5 21 lb x 4 - weights started falling off stick 15 kg bar x 3 - alright! CL: 20 kg (empty bar) x 4 no dip 25 kg x 2 no dip 30 kg x 2 - start bent knees, no dip at top 35 kg x 1 - same 40 kg x 3 - start bent knees, dip to catch at top, last one felt really good but shoulders getting tired

Variety

Yesterday, just walk and a StC on the ring Today walk twice NP: 8 kg x 1L/R, x 2L/R, most to outside PBN: stick x a few Rings: StC - no lower back toe touch stretches first, a little harder but still went

September 15, 2022: DL (week 5 heavy)

Yesterday, just some stretching OHS w/ stick a few light WM, and cut the lawn Today, Friday, DL early as the weekend will be busy walk DL: 132.5 kg (292 lb) - all brief pause (1-2 breaths) at the bottom between reps x 5 double over x 5 r/u x 5 r/u x 5 l/u (favored) x 5 l/u NB: a relief to not be doing sets of 8 any more this cycle

September 13: Variety, DL (light)

a few bw-only WM walk about 4 mi break NP: 6 kg x 5R/L OHS w/ stick BNP w/ stick WM: 4 kg x 2L/R 6 kg x 2L/R - both weights OK, not great but only very slight pressure on disc DL: 127.5 kg x 3 singles, slow, best possible form, 5-second hold at lockout, controlled negative. NB: good form makes the weight feel lighter!

September 12, 2022: CL, SQ

walk break NP: 6 kg x 8R/L break BNP w/ stick - good, OHS w/ stick - still not really vertical at bottom Rings: StC x 1 CL: all "bar bang" today 20 kg x muscle clean, no legs 25 x same 30 x same 35 x no dip to start but little dip to catch 40 x dip but not bounce to start, dip to catch 45 x 5 (or so) singles - dip but not bounce to start, dip to catch 50 x fail, x 1 NB: all day, left shoulder felt a little tight, and I felt like I wasn't bringing my arms around fast enough switch to 25 kg SQ bar FSQ: 65 kg x 2 SQ: 65 kg x 5 75 x 5 - too many cleans to have the umph to squat, maybe we'll try another 10-15 (or more?) squats tomorrow.

September 10, 2022: Variety/Abs

cut lawn break walk break NP: 6 kg x 1L/R, x 2L/R Rings: StC x 1 WHEEL: 3rd step x 3, 1 2nd step x 1 3rd step x 5 4th step x 4

September 9, 2022: SQ (light), BP (light), DL (heavy 4)

walk SQ: 65 kg x 5 BP: 145 lb x 5 DL: NB: On Friday, 8 days after last heavy DL day 127.5 kg x 8 double over x 8 r/u x 8 l/u

September 8, 2022:

walk about 4 miles Rings - support for 60 seconds short rest Rings - support with rings turned out for 15 seconds.

September 7, 2022: BP

Yesterday, super tired after a long ruck yesterday BP: 145 lb x 5 150 x 4 155 x 3 160 x 2 160 x 1 - messed up 165 x 1 160 x 2 155 x 3 150 x 4 145 x 5

September 5, 2022: CL, SQ, BP (light), DL (light)

NP: 4 kg x 3 lf, 6 kg x 3 lf, 8 kg x 3 lf CL: muscle w/ dip, single or doubles at 20 kg, 25, 30, 35, 40, 45 switch to 25 kg SQ bar, switch to back squat SQ: 45 kg x 3, 55 x 2 - ATG, paused and exhaled 65 kg x 3, 70 x 3 - ATG, paused but not exhaled 75 kg x 4, no paused, but an up-down-up on the 4th rep - lost tightness going that deep into the hole. 75 kg x 5 - returning to PL form, deep but no pause and no loss of tightness because not _as_ deep as above Total 15 reps, and that will do for today. SQ cycle is just ramping up again. BP: 145 lb x 5, 5 DL: 122.5 kg x 5 r/u, x 5 l/u suitcase DL w/ hold: left x 10 sec hold, right the same

September 4, 2022: CL

CL: muscle: 20 kg x 2, 25 kg x 3 muscle w/ dip: 30 kg x 2 - 2nd one lousy, x 1, x 1 35 x 1, 1 - 2nd one better, first one had legs but no arms, 2nd one had both, bar moved faster power: 40 x 1, 1, 1 - almost muscle w/ dip 45 x 1, 1, 1 - too much hips forward but all nonetheless successful

September 1, 2022: CL, DL (week 3)

Rings: Stc walk Oly lifting lesson walk break unusual to start w/ DL but that's what we're going to do today. NB: DL on Thursday so only 5 days rest due to travel plans. DL: 122.5 kg (270 lb) x 8 double over - stay down but reset grip and take a couple of breaths at the bottom x 8 r/u - with a more secure grip as compared to double over, I'm more able to push harder at the bottom x 8 l/u - felt pretty good, did these a bit more quickly that previous set (I think)