October 29, 2022: CL

While teaching: C&P: 20 kg x 5 L/R DL: 225 lb x several singles break NP: 6 kg x 8L/R break Rings: StC, more controlled on lowering, played around more after coming back out of it, e.g., upside down hang a bit, very slow lowering. Getting better at these. CL: 20 kg muscle x a bunch (5 or 6) 25 kg muscle x 3 30 kg muscle w/ bent knees x 3 35 kg muscle w/ bent knees x 3 40 kg power x fail - wasn't vertical enough at catch 40 kg x power x 2 - small dip 45 kg x power x 1 - squat clean

October 28, 2022: BP

Yesterday, Thursday, October 27 walk NP Rings: StC Oly lifting w/ Mira Today: walk NP: 6 kg x 2L/R, 3L/R BP: 00:00 135 lb x 4 01:15 135 x 3 02:30 135 x 4 03:45 135 x 3 05:00 135 x 4

October 26, 2022: BP

walk NP: 6 kg x 4 l/r BP: 145 lb on the :60 - 5 doubles and a single. My BP feels awful, rusty, out of practice.

October 25, 2022: PBN, CL

Sunday - a set of pushups and a long drive Monday - a set of pushups and a 6-mile walk as part of a day of 8 miles in total today, Tuesday: walk NP: 6 kg x 7L/R Pushup: 10 shoulder dislocates and OHS w/ stick PBN: stick x 5, 15 kg x 5, 5 - improving CL: 20 kg x muscle x 1 25 x muscle x 3 30 x muscle w/ dip x 3 40 x power x 2 45 x power x 2

October 22, 2022: DL

Yesterday, walk 6 miles. Today, teach at 0800, do a few swings Move a bunch of plates around in the gym. DL: 75 kg x 3 overhand NP: 6 kg x 3L/R - had forgotten to do these DL: 75 kg x 3 overhand 125 x 2 r/u (least favored) 145 x 1 l/u (favored) 157.5 (94%) x 1, 1, 1, 1 on 0:00, 3:30, 7:00 and 13:00 Backoff set: 125 (75%) x 5 l/u - easy, felt form was good, too.

October 20, 2022: CL, FSQ

walk warmup w/ stick - PBN, OHS, dislocates PBN: 15 kg bar x 6 = PB 20 bar x 5 = PB! CL: 20 kg x 1 muscle 25 x 1 same 30 x 1 muscle w/ initial dip 35 x 1 same 40 x 2, 2 add dip on catch 45 x 2 FSQ: 45 x 5 50 x 3 60 x 3 70 x 3

October 19, 2022: Variety

walk NP: 6 kg x 8L/R WM: bw x 1, 2; 4 kg x 5; 6 kg x 1, all r/l Shoulder dislocates w/ a stick, OHS w/ a stick, PBN w/ a stick Rings: StC x 1

October 18, 2022: CL

walk PBN: stick x 5 15 kg bar x 3, 3 - need to get spine in the right place or pushes on disc. CL: 20 kg x muscle x 4 - aiming for arms quickly to get all the way around. 25 kg x muscle x 5 - ditto 30 kg x muscle w/ initial dip x 4, 2 - 2nd set much better, kept weight midfoot more

October 17, 2022: DL (week 9 heavy)

So far, last 2 nights sleeping with no cough medicine. This has been a hard cold to shake. walk about 4 miles easy Switched to new basement gym, DL bar DL: 75 kg x 3 overhand 125 kg x 2 r/u 140 kg x 1 l/u (favored) 152.5 kg (336 lb) x3, 3, 3 l/u, new set every 10 min or so.

October 14, 2022: BP

Been struggling with a cold for the last few days. Today: walk NP: 6 kg x 12L/R walk BP: 145 lb x 2's on the :60 for 7 sets

October 11, 2022: CL, FSQ

Got some good windmills @ 4kg and 6 kg yesterday Today, managed the same and even one at 8 kg, focus need to be on opening my right hip, which seems to line everything up correctly NP: 6 kg x 7L/R walk - 20 minutes in the neighborhood CL: 20, 25, 30 kg x 1 - all arms 35 x 1, 1, 1 - knees bent to start, no dip at catch 40, 45 x 1 - knees bent to start, dip to catch FSQ: 50, 55, 60, 65, 70 x 1 - 3-sec pause, no exhale 70 x 4 - no pause

October 8, 2022: SQ, BP, DL

Friday (yesterday): Something "broke" in my cold last night and I'm feeling much better today. Weighed myself - down 4 lbs since Sunday. Just walk, nothing else Today, Saturday: Still not 100% healthy but good enough to lift, I think/hope walk NP: 6 kg x 6L/R CL: bar x 1, just arms 25 kg x 1, same 30 x 1, bent legs to start, no dip to finish 35 x 1, same 40 x 1, bent legs to start, dip to finish - good FSQ: 50 kg x 1 - paused and exhaled 60 x 1 - same switch to 25 kg bar 65 x 1 - paused and exhaled 75 x 1 - no pause, no exhaled 85 x 1 - 90 x 1 - paused, which make it a grind on the way back up, but otherwise OK. BP: 145 lb x 2 155 x 1 165 x 1 175 x 1 - slow, a grind, barely got. 175 lb is 80 kg (80 kg is 176 lb) DL: 147.5 kg (325 lb) x 5 - 1st rep overhand, 2nd rep also overhand but grip started going so stood up but didn't lockout. rep #3, 4, 5 l/u x 5 l/u (favored) x 5 l/u x 1 r/u (least favored) - just plain tired, health isn't 100%, and discretion will be the better part of valor today.

October 4, 2022: CL/FSQ

Got a cold, not much training yesterday or the day before, just some walking Today, cold is a bit better but not gone. NP: 8 kg x 3L/R Rings: StC x 1 Bar x stretches and a few power jerks from rack, just to try it out. CL: bar x all arms x 3 30 kg x bent legs to start, still no dip at top x 3 35 kg x same x 2 40 kg x dip to catch - 4 singles, 1 and 3 were hips too far forward on the dip-catch, reps 2 and 4 were good FSQ: Still Oly bar, focus on everything coming up together 55 kg x 5 60 kg x 5 BP: 145 lb x 3, 3 - 1st ring finger, 2nd set middle fingers, neither felt particularly good today

September 30, 2022: DL (week 7)

walk NP: 6 kg x 5R/L DL: switch to Texas DL bar 142.5 kg x 5 x 5 x 5 double over x 5 r/u (least favored) x 5 l/u (most favored) x 3 set