November 28, 2022: Variety, SW, GU

walk break a few shoulder stretches Rings: StC x 1 SW: 24 kg x 10 x 10, lf, on the 1:30 so finished in about 13:45. Feeling it in bronchial tubes, need to stay at this weight for a while until that calms down. Not badly, but nonetheless, that would be wise. break GU: 6 kg: 1L, 1R, 1L, 1R, 3L, 3R - used clone airex under down elbow for all, and everything on my getup mat. It's no surprise that these heal high-mileage shoulders - could really feel thing happening when R was up.

November 27: CL

walk OHS: stick x 5, very wide grip 10 lb (my wife put a 5 lb plate on each end of the stick) x 3 PBN: 15 kg bar x 1 CL (and some Press) 20 kg bar: press x 3 arms only CL x 5 25 kg: press x 2 arms-only CL x 3 30 kg: press x 2 power clean x 2 - tired, stopping here

November 23, 2022: SW, C&P

Post-meet: yesterday walk 6 miles, lots of chores. Been doing NP x 10 @ 6kg and/or 10 pushups daily Today, Wednesday NP: 6kg x 1-2-5 ladder, rf Pushup: 10 plank SW: 24 kg x 10L, 10R, 10L, 10R, and an extra 10L - been a while ... C&P: 16 kg x 1L/R - feels pretty lousy, for different reasons on each side. Left was worse Ugh short break C&P: 16 kg x 3L/R - left was good this time, right was worse

November 15, 2022: CL/FSQ

Sunday, not a lot Yesterday, Monday, some front press and walked a bunch, plus a set of 12 pushups Today, Tuesday walk NP: 6kg x 3L/R, 8 kg x 3L/R CL: 20 kg, no dip: bar x 3, 25 kg x 3 30 kg, power, no dip at catch x 3, 35 kg x 2 40 kg, slight dip at catch x 1, 1, 1 45 kg, dip to full squat x 1, 1 - only needed a little dip on 2nd rep 50 kg, dip to full squat x 1

November 12, 2022: DL

Been taking it easy after near-max, mini-meet day on Tuesday. Not doing nothing, but also not doing anything worth writing down. Some NP (forward press), some windmills with bw, 4kg and 6 kg. Did my first water cut, a trial run, this past week, culminating with taking water pills on Friday then stopping eating and drinking at 3:30 pm. The water the previous few days took me from 154 to 151.8, and the overnight got me to 150 lbs even on Friday morning, and this is with essentially no food or salt restrictions. Great news, means I could do this again and then sweat out 1.5 lbs the morning of the weigh-in and be good to go. Today, Saturday, 1 week until the meet AM: some DL's at 195 lbs PM: DL: 195 lb x 3 125 kg x 3 overhand 125 x 3 r/u (least favored) 140 x 3 l/u (favored) - lats could have been more active but still felt easy

November 8, 2022: SQ, BP, DL

Just some forward presses and pushups yesterday, Monday, walked about 4 miles Saturday/Sunday, not much Started a trial run of a water cut yesterday, trying to do more today but will still likely be one gallon or less Today, Tuesday: SQ: 65 kg x 3 70 x 3 75 x 3 80 x 2 - video, depth better on 2nd rep 85 x 1, 1 - video both, depth better on 2nd but still questionable, IMO. Will post video and ask BP: 135 lb x 3 145 x 3 155 x 3 166 (5 kg + 5 lb on each side + 135 lb) x 1, 1 156 x 3 145 x 6 - total 20 reps, in about 25 minutes. best BP in a long time DL: 125 x 1, 1 over 135 x 1 r/u 150 x 1 l/u 160 x 1 l/u

November 5, 2022: BP

BP: short on time 135 lb x 3 145 x 2 155 x 1 145 x 2 135 x 3 145 x 2 155 x 1 145 x 2 135 x 3 = 19 reps 9 sets in 10 minutes

November 4, 2022: SQ

Lots of leaf raking lately NP: 6 kg x 10L/R, wide variety of angles including some up and down Cossack stretch sequence break SQ: 65 kg x 5 - deep 70 x 5 75 x 3 - grip slightly inward of center of the knurled sections 80 x 2

November 2, 2022: DL

walk NP: 6 kg x a few DL: 125 kg x 2 double over x 3 r/u x 4 l/u - these felt fantastic

November 1, 2022: Variety

October 30 and 31, not much, just walked and stretched Today, Tuesday: help my son move a bunch of stuff from the van and from his room bit of shoulder dislocate with a stick and OHS w/ a stick. Right shoulder is _still_ sore from kettlebell military presses on Saturday, so put the 15 kg bar overhead, it didn't feel good, and decided to skip any further OHS or PBN CL: muscle no dip: 20 kg x 1, 25 x 1 muscle w/ initial dip: 30 kg x 1 35 kg - had hope for same as above but dipped to catch 40 kg x 1, solid w/ dip on catch FS: 50 kg x 5 60 kg x 3 - all pause at bottom and focus on keeping knees forward DL: 125 kg x 3 - out of time now