December 31, 2023:

walk about 1.5 mi Rings: usual

December 30, 2023: SW

36 kg x 5's x 4 sets = NL = 20 break 36 kg x 4's OTM for 20 min = NL = 80 Day's NL = 100

December 29, 2023: SW

SW: 32 kg OTM lf x 6 x 12 sets

December 27, 2023: SQ (light), BP (light), DL

Rings: usual FSQ: Oly shoes, 65 kg x 2, 3 BP: Allstars WM: 6 kg x lf x 2 Bench curl+press 2 x 8kg x 3 BP: 155 lb x 4 WM: 6 kg x lf x 1 Bench curl+press 2 x 8kg x 3 but don't touch at bottom, just hold near bottom for maximum stretch and then do next rep BP: 155 lb x 5 WM: 8 kg x lf x 1 - not great but it went Bench curl+press 2 x 10kg x 3 BP: 155 lb x 1 - IDK if it's because of the heavier WM and curl, but 1 was it. BP NL = 10 today, but it was really an undefined day, so we'll take this. break now for a few hours, hoping to DL later DL: 125 kg x 3 r/u 135 x 9 l/u

December 26, 2023: Variety/easy

Not much for the last few days. A few swings here and there, walked some. Yesterday, usual Rings thing Today walk Rings: usual walk more

December 21, 2023: DL

Rings - usual DL: 135 kg x 1 r/u, x 1 l/u x 2 r/u, x 2 l/u - all I had time for, and all I had energy for, too.

December 20, 2023: SW, BP

FL on bar, StC + KE on rings break SW: 28 kg x lf x 10's on the :30 (a la Timed Simple) x 4 sets. Hamstring burning, stopped. avg = 135, max = 145 break SW: again 28 kg x lf x 10's on the :45 x 6 sets - total 100 swings today avg = 137, max = 150 break BP supersets today. The WM is just because it's good for me, and the light curl is to get the stretch at the start/finish. WM: bw x lf x 2 Bench curl+press 2 x 8kg x 3 BP: 144 lb x 5 WM: 6 kg x lf x 1 Bench curl+press 2 x 8kg x 3 BP: 144 lb x 5 WM: 6 kg x lf x 1 Bench curl+press 2 x 8kg x 3 BP: 144 lb x 5 Getting a bit tired, so we'll just do BP for the final sets BP: 144 lb x 5, 5

December 19, 2023: FSQ, BP (light)

Walk break Rings: usual but 2 FL. Tired so only 2 kip extensions today. Again did a very slow and controlled lowering into the bottommost position break WM: 6 kg x lf x 1, 2, 3 - focus on getting hip back at the start and before lowering FSQ: 60 kg x 3 75 kg x 4, 4 - switch to power rack, 4, 4, 4 - total 4 reps x 5 sets today. BP: 144 lb x 5

December 18, 2023: SW

Rings - usual but 2 FL. Very slow and controlled lowering into the bottommost position, focus on elbow lockout. WM: lf, bw x 2, shoe x 2, 6 kg x 3, 6 kg x 2 long break SW: 36 kg x 1h x lf 10 sets of 5 OTM 2 sets of 6 OTM - total 62 swings tried to be more explosive avg = 125, max = 139

December 17, 2023: DL

Nothing yesterday, Saturday, except while teaching. Some walking both Friday and Saturday. Right elbow has been sore and I've been tired, so a couple of days off from lifting feels good, and now lifting at 6 PM on Sunday DL: 125 kg x 2 double overhand 135 kg Hack: 2 over Sumo: 3 over Conventional: 4

December 14, 2023: SW

Rings - usual SW: 36 kg x lf x 16 sets on the :60 avg = 118, max 133 - huge improvement

December 13, 2023: FS (light), BP, SW (light)

Rings - usual FSQ: 60 kg x 1, 2 WM: 6 kg x lf x 2 FSQ: 60 kg x 5 WM: 6 kg x lf x 2 FSQ: 60 kg x 7 BP: 144 lb x 5, 5, 5, 4 - 3rd set, did middle fingers instead of index, I think it's better. break Didn't have time to DL, but did do a few sets of 56 kg 2h swings while teaching - I figure this counts as a light DL day

December 12, 2023: SW

Long day, long drive SW: 00:00 32 kg x left x 5 01:00 36 kg x left x 5 02:00 40 kg x right x 5 03:00 32 kg x right x 5 04:00 36 kg x left x 5 05:00 40 kg x left x 5 06:00 32 kg x right x 5 07:00 36 kg x right x 5 08:00 40 kg x left x 5 09:00 32 kg x leftt x 5 10:00 36 kg x right x 5 11:00 40 kg x right x 5 - total 60 swings including first 1h swings w/ 40 kg

December 11, 2023: FSQ

Busy day WM: 6 kg x lf x 1 - getting easier and form is improving. Rings: usual but 2 FL FSQ: 60 kg x 3 70 kg x 5, 5, 5, 5, 5

December 10, 2023: SW

walk at 5 PM WM: 6 kg x lf x 1 - but a good one each side. Making sure right hip moves seems important to a good result on that side. SW:wait until HR in blue, 125, before next set 00:00 - 36 kg x left x 5 01:00 - 36 kg x right x 5 02:00 - 36 kg x left x 5 03:00 - 36 kg x right x 5 04:00 - 36 kg x left x 5 05:00 - 36 kg x right x 5 06:00 - 36 kg x left x 5 07:10 - 36 kg x right x 5 08:20 - 36 kg x left x 5 09:33 - 36 kg x right x 5 10:45 - 36 kg x left x 5 11:55 - 36 kg x right x 5 13:05 - 36 kg x right x 5 - two rights in a row, whoops 14:15 - 36 kg x leftt x 5 - 70 swings avg = 128, max = 139

December 9, 2023: FSQ (medium), BP (light), DL

yesterday, brisk early 3 mi walk, totalled 6 mi for the day. Today, Saturday WM: 6 kg x lf x 2 - internal shoulder rotation overhead feels good Rings - usual FSQ: 60 kg x 5, 5, 65 kg x 5 break BP: 65 kg x 2, 3, 5 NB: warmed up w/ curl and press 2 x 6 kg kettlebells break DL: 130 kg x 3 r/u 130 kg x 10 l/u - 2 breaths at bottom between most reps until last

December 7, 2023: FSQ (light) BP, SW

walk break WM: 6 kg, lf x 1, 2, 3 break Rings: usual FSQ: 60 kg x 4 BP: switched to kg plates on a 45 lb bar 65 kg (143 lb + 1 for the bar) x 5, 5, 5, 5, 3 - on the 2:30 or about 2:00 rest, extra minute before the final set but cooked already. NB: Up from same weight x 5, 5, 4 last time - 23 reps today, 14 last time. break SW:wait until HR in blue, 125, before next set 00:00 - 36 kg x left x 5 00:30 - 36 kg x right x 5 01:00 - 36 kg x left x 5 02:15 - 36 kg x right x 5 03:15 - 36 kg x left x 5 04:05 - 36 kg x right x 5 05:05 - 36 kg x left x 5 06:05 - 36 kg x right x 5 07:10 - 36 kg x left x 5 08:15 - 36 kg x right x 5 09:20 - 36 kg x left x 5 10:25 - 36 kg x right x 5 - 60 swings

December 6, 2023: FSQ

walk break walk break Rings - usual but w/ a 2nd FL break WM: 6 kg x lf x 1, 2 FSQ: 60 kg x 3 70 kg x 5, 5, 4 - not enough fingers, and lost the bar when racking after fourth rep, 3 - a little gun-shy, 4 to finish

December 5, 2023:

two days completely off but walked more than I have lately Today, Tuesday, very short on time: 00:00 - 36 kg x left x 5 00:30 - 36 kg x right x 5 01:00 - 36 kg x left x 6 01:30 - 36 kg x right x 6 02:00 - 36 kg x left x 7 02:30 - 36 kg x right x 7 - total 36 swings

December 2, 2023: SQ (light), BP (light), DL

Rings - usual a few things while teaching WM: all lf, bw x 1, 6 kg x 2 FSQ: 60 kg x 5, 5 BP: 145 lb x 3, 3, 3 DL: all 120 kg sumo x 5 double over hack x 5 double over sumo x 5 double over hack x 5 double over Did above 4 sets in the space of about 15 minutes, HR through the roof by the end

December 1, 2023: SW

walk rake leaves SW: with a student 00:00 - 32 kg x left x 10 01:30 - 32 kg x right x 10 03:00 - 32 kg x left x 10 04:30 - 32 kg x right x 10 05:00 - 56 kg x 2h x 10 10:00 - 32 kg x left x 10 11:30 - 32 kg x right x 10 13:00 - 32 kg x left x 10 14:30 - 32 kg x right x 10 15:00 - 56 kg x 2h x 10 avg = 131, max = 148

November 30, 2023: FSQ (light) BP, DL (light)

on front porch arm swings WM: 6kg, lf, 2, 1, 1, 2 break Rings: usual but w/ Oly shoes on - definitely feel the added weight at the proverbial end of the lever. short break FSQ: 60 kg x 3, 3 short break BP: 145 lb x 5, 5, 4 - no time for 2 more sets but this was a good day, was able to get tight and stay tight, which is what keeps my right shoulder from freaking out. break DL Sumo: 120 kg x 5 double over DL Hack: 120 kg x 5 double over

November 29, 2023: SW

short walk break WM: 6 kg x lf x 2, 2 break SW: 00:00 - 32 kg x left x 10 01:20 - 32 kg x right x 10 02:40 - 32 kg x left x 10 04:00 - 32 kg x right x 10 05:20 - 32 kg x left x 10 06:40 - 32 kg x right x 10 11:00 - 32 kg x left x 10 12:20 - 32 kg x right x 10 13:40 - 32 kg x left x 10 15:00 - 32 kg x right x 10 18:00 - 64 kg x 2h x 5 19:00 - 64 kg x 2h x 5 - total 110 swings avg = 141, max = 154

November 28, 2023: FSQ

Rings - usual break now short on time, everything in 40 minutes FSQ: 65 kg (first week) x 5, 5, 5, 5, 5 short break BP: 145 lb x 3, 1 - right shoulder felt like one spot in the ROM just had no strength today, no sense in pushing it short break DL Hack: 120 kg x 2 I think today is the first SQ day we've followed with both BP and DL, happy to take it easy on both things and we'll gradually increase the off-day volume to 10-15 total lifts.

November 27, 2023

Yesterday, rings as usual.yesterday, rings as usual. today: WM: 6 kg x lf x 2, 3, 3 - form and strength improving! SW: 32 kg x 10's lf on the 1:20 6 sets

November 25, 2023:

WM: 6 kg x lf x 1, 1, 2, 2 Rings: usual

November 24, 2023: Variety

still on the road WM: bw x 1, 6 kg x 1 KBMP: 16 kg x a few

November 23, 2023

walk WM: bw x 1, 6 kg x 1 SW: 00:00 - 32 kg x left x 10 01:00 - 32 kg x right x 10 02:00 - 32 kg x left x 10 01:00 - 32 kg x right x 10 04:30 - 32 kg x left x 10 01:00 - 32 kg x right x 10 08:30 - 32 kg x 2h x 20

November 22, 2023: BP (light), DL (light)

walk WM: 6 kg x lf x 1-2-3 break Rings: usual break BP: 145 lb x 1, 2, 3 - very low volume b/c I did this yesterday DL: Sumo, 120 kg x double over x 5 reps - new DL style, taking it easy.

November 21, 2023: BP, DL

walk Rings: FL PU: RT L-Sit x 2 WM: bw x 1 Rings: StC + KE x 6 BP: 145 lb x 4, 4, 4, 3, 1 - playing with groove, didn't feel good on the last set - NL = 16 break DL: Hack - DL bar to start then PL bar in kg 95 lb x 1 205 x 2 265 x 5, 120 kg (about the same as 265 lb) x 5, 5 - NL = 15, enough as we ramp up on this break WM: bw x 1, 4 kg x 1, tried 8 kg but right side didn't want to go SW: no timing, interrupted by a phone call I took 32 kg x left x 10 32 kg x right x 10 32 kg x left x 10 32 kg x right x 10 64 kg x 2h x 10 32 kg x left x 10 32 kg x right x 10 = 70 swings

November 20, 2023: FSQ

Nothing yesterday but a short walk Today, Monday: Rings: FL PU: RT x 3 break w/ lots of yard work Rings: Usual (another FL + 10 kip extensions) break WM: 6 kg x lf x 1-2-3 - progress, still weird to gooseneck wrist and it makes my back do funny thing, will keep playing with it. break FSQ: 60 kg x 5, 5, 5, 5, 5 - focus on keeping knees forward as I come up, makes everything smoother and puts more of the load on my quads.

November 18, 2023: SQ (light), BP (light), DL

Rings: usual big break walk FSQ: 55 kg x 5, 60 kg x 5 - posture improving, 60 was easier than 55 BP: (did 135 lb x 5 x 5 last time) 145 lb x 4, 4, 3 - getting a feely for leg drive - I like thinking of it is further extending my t-spine. DL Sumo: 95 lb x 1, 145 x 1, 195 x 1, 245 x 1 265 lb (70.7%) x 5, 5

November 17, 2023: Variety

Very slowly getting over a cold. Voice back to normal, sinuses not so much. PU: RT x 3 Rings: usual moved 10 x 50 lb bags of salt pellets into car at hardware store and then from car into house. Seems like enough exercise for today later: WM: 4 kg x lf x 1-2-3 ladder

November 16, 2023: SW

no early AM walk again - still getting over a cold WM: 6 kg x lf x 3 alternating singles - a best day in recent memory for this, no bw or 4 kg warmups, very slow and controlled movement and without non-bearing hand slowing down my descent. skipping PU and rings today, both from being tired and for reasons of time SW: 00:00 - 36 kg x left x 10 01:00 - 36 kg x right x 10 wait until HR in blue 02:30 - 36 kg x left x 10 03:30 - 36 kg x right x 10 wait until HR almost in blue 05:30 - 64 kg x 2h x 10 - total 50 8:00 - stop HRM Avg = 135, Max = 146 break

November 15, 2023: SQ (light), BP (heavy), DL (light)

skipped the early AM walk - still getting over last week's cold WM: bw x lf x 1, 1 and 6 kg x lf x 1, 2 - progress! PU: RT L-Sit x 3, 2 - again, 2nd set to focus on keep right shoulder packed/down Rings: Usual FSQ: 55 kg x 5, 5 - up from 50, 55 the last couple of times. Tight upper back makes bottom easier. BP: 135 lb x 5 x 5 on the 3:00 - tough last couple of sets, barely made final rep of final set break DL: Hack 145 lb (65 kg) x 5 195 lb (88 kg) x 5 245 lb (111 kg) x 5

November 14, 2023: SW

short walk break WM: lf, 4 kg x 3, 6 kg x 2 PU: on RT, L-sit x 3, 1 - wanted to be sure to keep focus on keeping right shoulder down Rings: usual break SW: 00:00 - 32 kg x left x 10 01:00 - 32 kg x right x 10 02:00 - rest 03:00 - 36 kg x left x 10 04:00 - 36 kg x right x 10 05:00 - rest 06:00 - 56 kg x 2h x 10 07:00 - rest 08:00 - rest 09:00 - repeat above, total 100 swings Avg = 136, Max = 153

November 13, 2023: DL

Yesterday, still getting over sore throat and runny nose, no exercise Today, Monday: PU: RT (rolling thunder) L-Sit x 3, handles facing like PU Rings: usual break WM: lf, bw x 1, 4 kg x 3, 6 kg x 2 - didn't feel great to start but was able to dial in the form, and that's encouraging KBMP: 12 kg, lf 1-2-3-4-5 ladder w/o putting bell down FSQ: 50 kg x 5, 55 x 5 BP: 135 lb x 5, 5 - index fingers on rings DL: 125 kg x 10 l/u

November 11, 2023: SW

early short walk Rings: usual SW: while teaching 00:00 36 kg x left x 10 01:00 36 kg x right x 10 break 00:00 36 kg x left x 10 01:00 36 kg x right x 10 - total 40 1h swings w/ 36 kg, nice, first time swinging 36 kg w/ 1 hand Lots of other stuff while demonstrating - Cossack sequence, MA and side splits, a few cleans, a few snatches

November 10, 2023: Variet/Light, DL

yesterday, took 3.5 mile walk early AM no other lifting, dealing with a bit of cold or irritated sinuses or something. Feel fine, no aches, no fever, but have a runny nose. Today walk Rings: usual break a few light double cleans while teaching break PU: RT (rolling thunder), L-Sit x 2 KBMP: 12 kg x lf x 1-2-3-4 ladder w/o putting bell down, felt good (but 12 kg pretty much always feels good - still, some volume ...) FSQ: Oly shoes, paused 50 kg x 5 55 x 5 BP: 135 lb x 5, 5 DL: 120 kg x 12 l/u

November 8, 2023: BP

walk break walk again break WM: 4 kg x 1 rf, 6 kg x 1, 1 lf - every day, these are a little better Rings: usual (been up to 10 kip extensions lately) short break FSQ: this time in Xero shoes, light SQ day and the day after bigger SQ day 40 kg x 3 50 kg x 3 BP: 135 lb x 5 middle fingers on rings 135 x 5 ring fingers - felt great 135 x 5 index fingers - felt stronger at first but tired more quickly 135 x 5 index fingers - better NB: was getting cramps first in left hip then in right hamstring, decided this was enough for today

November 7, 2023: FSQ

walk early but did some running in there. break WM: bw x 1, 4 kg x 1 - hamstrings tight from running earlier, continuing to work on finding best form Rings: usual break KBMP: 12 kg x lf x 1, 2 - not too bad, haven't done these in forever. FSQ: - all paused bar x 5 40 kg x 5, 5 50 x 5, 5 NB: Allowing the knees to come further forward seems the key to keeping an upright torso at the bottom.

November 6, 2023: SW

walk early break Rings: usual break with a student: SW: 00:00 32 kg x left x 10 01:00 32 kg x right x 10 02:00 32 kg x left x 10 03:00 32 kg x right x 10 04:00 48 kg x 2h x 10

November 5, 2023: SW

Rings: FL long break SW: 00:00 - 32 kg x left x 10 01:15 - 32 kg x right x 10 02:30 - 32 kg x left x 10 03:45 - 32 kg x right x 10 05:00 - 48 kg x 2h x 10 10:00 - 32 kg x left x 10 11:15 - 32 kg x right x 10 12:30 - 32 kg x left x 10 13:45 - 32 kg x right x 10 15:00 - 48 kg x 2h x 10 - total 100 swings

November 3, 2023:

Yesterday, walk to HoHoKus PO and back with some sprints in both directions, enough to lop off about 20 minutes from the round-trip. Today Rings: usual WM: lf, 4 kg x 1, 6 kg x 1 - progress, no bw-only warmup

November 2, 2023: SW

walk break WM: singles lf @ bw, 4k, 6k - slow, controlled reps, pause at start (hip kicked out), pause a bottom (hand on opposite shoe), pause at top (lockout) - good, and getting better short break Rings: usual break SW: 00:00 32 kg x left x 10 01:00 32 kg x left x 10 02:00 32 kg x left x 10 03:00 32 kg x left x 10 05:00 32 kg x left x 10 06:00 32 kg x left x 10 stopped at 08:00 Avg = 135, Max = 150 break SW: 00:00 32 kg x left x 10 01:00 32 kg x left x 10 02:00 32 kg x left x 10 03:00 32 kg x left x 10 - total 100 swings today stopped at 05:00 Avg = 141, Max = 156

November 1, 2023: Variety

walk WM: bw x 1, 4 kg x 1 Rings: FL x 1, 1 break Rings: usual (inc. FL again) more walking - totalled over 7 miles today

October 31, 2023: Variety, SW

walk early A few WM on the front porch, managed to actually get, after a failed on, an 8 kg windmill break Rings: usual break SW: 00:00 32 kg x left x 10 01:00 32 kg x left x 10 02:00 32 kg x left x 10 03:00 32 kg x left x 10 05:00 32 kg x left x 10 6:00 32 kg x left x 10 stopped at 08:00 Avg = 137, Max = 150

October 30, 2023: Variety/Recovery

WM: bw x 1, 2, 4 kg x 2, all lf Pistol: 8 kg, one each side, didn't really go at all on either side 1-leg DL: 24 kg, contralateral, 1, 1 each way Rings: FL break Rings: FL, break StC + Kip Ext x 7 break SW: 32 kg x lf x 10's on the :60, 4 sets

October 29, 2023: Variety

Long ride home from meet yesterday, no lifting, walked a mile or two Today: Rings: FL SW: 32 kg x 10L, 10R on the 1:15 (on 1-min rest, so about 1:15 start-to-start) break Rings: FL SW: 32 kg x 10L, 10R on the 1:15

October 27, 2023: IPL North American Championship

Last year, took 1 squat, 1 bench, and 3 DL's to set a new personal DL record and a US record in the USPA This year, opened with the same SQ and BP but took 3 of each then failed on my 3rd DL SQ: 85, 90, 95 BP: 75, 77.5, 80 DL: 155, 165, failed at 172.5

24 October 2023:

walk break walk break Rings: FL break Rings: usual break

23 October 2023:

Yesterday, Sunday, just a walk in the afternoon. Today, Monday walk break WM: nice session of bw x 1, 4 kg x 2, 6 kg x 3 on the front porch - arguably the best WM session of the last few years. break Rings: usual walk more

21 October 2023: BP

Yesterday, short walk and usual rings stuff Today: short walk usual rings stuff a few swings while teaching, probably 30 total with a 32 kg and one-handed. BP: 135 x 5 150 x 3, 3 160 x 2 NB: I didn't bench enough this cycle - I was, however, making all sorts of progress with t-spine and shoulder mobility, and I've also been dealing with epicondilytis (sp?) so this will do. At the upcoming meet, will open with 75 kg, which is 165 lbs, and probably skip the other two. A couple of years ago, I managed 87.5 kg - need to get back to that, at least, and would be nice to see 100 kg some day.

19 October 2023: SW, BP

walk break WM - a few bw, a few 4 kg, 6 kg didn't feel good today, still playing with gooseneck wrist break Rings: usual Superset today: SW: 32 kg x 10L, 32 kg x 10R on about the 1:30 BP: 135 x 2 SW: as above BP: 145 x 3 SW: as above BP: 155 x 3 Enough swings, 60, for today BP: 165 x 3 - 3rd rep may have had a little down-and-up in the middle, not sure, but it's our first 165 x 3 this cycle so we'll take it BP: 175 - had to abort first try because I was too far down on the bench, tried again but failed.

October 18, 2023: SQ

walked a good deal while away on Sunday, October 15, did a few DL's up to 335 lb (152 kg) Travel Monday Off/easy Tuesday Today, Wednesday walk Rings: FL walk Rings - usual (including another FL) break WM: 4 kg x lf x 1-2-3 ladder. Interesting that straightening my wrist seems to bother my disc - I think it makes me round my t-spine a little, will continue to pay attention to this. SQ: 65 kg x 2 75 x 3 80 x 2 85 x 1 90 x 1

October 11, 2023: DL

walk Rings - usual break walk again (total 4.2 miles today so far) move porch furniture. DL: 125 kg x 3 double over 145 x 3 l/u (favored) Short on time, meet is in two weeks and 2 days, will see about DL'ing in AZ.

October 10, 2023: BP

walk rings - usual walk again long break WM: bw x 1, 4 kg x 1, 6 kg x 1, 1, all lf - progress. Am a little concerned I'm rotating somewhat on the left - that's the good - side in my lumbar more than I ought to. BP: 135 lb x 3 - took first rep very slowly, feels prudent to stretch things out this way 145 x 5 (6 last time) 155 x 4 (5 last time) 165 x 1, 1, 1, fail (2 last time)

October 9, 2023: SQ

walk rings: FL break Rings: usual (FL + short rest + StC + kip extensions x 5-7) break WM: on the porch, several each side w/ bw, 4 kg, and for the first time in a long time, 6 kg short break SQ: 65 kg x 1 75 x 4 (skipped last week's set at 70) 85 x 4 (skipped last week's set at 80, and this is up from last week's 3 reps @ 85 kg) best reps @ 85 this cycle 90 x 2 - last one was slow through the sticking point but it never stopped, best reps @ 90 kg this cycle short break SW: 00:00 32 kg x left x 10 01:15 32 kg x right x 10 02:30 32 kg x left x 10 03:45 32 kg x right x 10

October 7, 2023: Variety

Been very busy, not always eating the way I want, but nonetheless woke up at 152 lb even today, right on schedule. walk Rings: usual a few swings while teaching walk

October 6, 2023: DL

walk a few times long break zero warmup, short on time DL: 125 kg x 1 double over 135 x 1 r/u 145 x 1 l/u 155 x 1 l/u 165 x 1 l/u - slow grind but didn't stop 155 x 1 l/u - basta

October 5: Variety

Off day before heavy DL day - walk, some bw windmils, some bar hangs, not much else

October 4, 2023: BP

walk walk again Rings: usual walk again BP: 135 lb (~60 kg) x 2 145 lb (~65 kg) x 6 (5) 155 lb (~70 kg) x 5 (4) 165 lb (~75 kg) x 2( 1, 2) 170 lb x 1

October 3, 2023: SQ, SW

walk walk again Rings: usual SQ: 70 kg x 4 75 x 5 80 x 4 85 x 3 90 x 1 - don't want to be a pig about it, haven't done 90 in a while short break SW: 48 kg x 2h x 5 sets of 5 reps on the :60

September 30, 2023: DL

A few swings while teaching DL: 125 kg x 5 double over 135 x 5 r/u (favored) 145 x 3 l/u (least favored) 155 x 1 r/u

September 27, 2023: SW

walk long break Rings: FL, StC tried rings at bottom in hammer position, felt very weak coming out of it, didn't do kip extensions today long break walk SW: 01:00 - 32 kg x left x 10 02:15 - 32 kg x right x 10 03:30 - 48 kg x 2h x 10 06:00 - 32 kg x left x 10 07:15 - 32 kg x right x 10 08:30 - 48 kg x 2h x 10

September 26, 2023: BP, DL (light)

Yesterday, walk while travelling Today Rings: FL walk Rings: usual (another FL then StC, tried holding rings like they were a bar) BP: 135 lb (~60 kg) x 3 (last time was 5, now a warmup/rampup) 145 lb (~65 kg) x 5 (last time was 4) 155 lb (~70 kg) x 4 (last tie was 3) 165 lb (~75 kg) x 1, 2 (last time was 2) Hack DL: 95 lb x 1 145 x 3 195 x 5

September 24, 2023: SW

walk Rings - usual long break WM: bw x lf x 1, 4 kg x lf x 1 break SQ: skipped 65 kg 70 kg x 5 75 x 5 - up 1 rep from last time 80 x 4 - same 85 x 3 - same next time will try 90 x 1

September 23, 2023: KBMP, SW

walk early, as usual KBMP: 18 kg, ladders of 1-2-3 x 3 with a student, rf - most presses I've done a while, felt fine. Later: SW: 00:00 32 kg x left x 10 01:15 32 kg x right x 10 02:30 48 kg x 2h x 10 5:00-ish break repeat above Total = 60 swings

September 22, 2023: DL

Yesterday, just a bunch of walking on errands and a few WM Today: DL: Switched to DL Bar (Texas) 2:46 PM - 125 kg x 5 double over 2:53 - 135 x 4 r/u (least favored) 3:02 - 145 x 3 l/u 3:11- 155 x 2 l/u 3:21 - 165 x 1 l/u - forgot to start video, was slow but kept moving

September 20, 2023: BP

walk long break WM: 4 kg x lf x 1 long break Rings: usual short break BP: 135 lb (~60 kg) x 5 145 lb (~65 kg) x 4 155 lb (~70 kg) x 3 165 lb (~75 kg) x 2

September 19, 2023: SQ

Rings: FL @ bw + 4kg on left foot FL @ bw + 4kg on right foot FL short break StC + 5 kip extensions walk long break SQ: 65 kg x 5 70 x 5 75 x 4 80 x 3 85 x 2

September 18, 2023: Variety

Saturday, September 16 - swings with a student: 32 kg x left x 10, x right x 10, 48 kg x 2h x 10 - repeat, total 60 Sunday, September 17 - nothing, very tired Monday, today: Rings: usual w/ walking and errands between WM: 4 kg x lf x 3 - progress KBMP: 18 kg x rf x 1, 2, 3 break WM: 4 kg x lf x 3 again

September 15, 2023: DL

Yesterday, a few stair sprints while running errands - tripped on one of them. Also spent an hour or so taking apart some old bikes to fit into big trash bag. Today, Friday cat woke me up at 2:30 AM - ugh, back still a little sore from yesterday on the train station stairs been dropping weight for the last few days. DL: 2:10 PM - 125 kg x 2 double over 2:15 - 145 kg x 1 double over 2:20 - 160 kg (353 lb, 94%) x 1 r/u - felt heavy, tough getting tight 2:23 - repeat the above single, same grip That's it - weight feels heavy today so going to regoup and home next week is better. Also might switch to DL bar for next time. -S-

September 13, 2023:

walk, long break, another walk Rings: usual

September 12, 2023: KBMP, SW

Sunday, off, just walk Monday, off, just walk Today, Tuesday Lots of yard work - cleaning off porch for construction, moving lots of stuff to back long break Rings: FL, FL, usual StC + KE (kip extension x 5) WM: 4kg x lf x 2 - these are improving, finally able to skip bw-only and use a weight, albeit a very small one. Focus that seems to make a difference is treating the weight overhead like it's light - easy when it is - and engaging the hip flexor on the right side when that's the bearing side. KBMP: 16 kg x rf x 3 - not great in terms of shoulder pain, 3 - excellent, 7 - little click because I didn't keep "long collarbone" cue, but no pain at all. NB: thought about squats but decide to wait until next week again break SW: 32 kg x lf x 10's on the :60, 6 sets, 60 reps max = 155, avg = 140

September 9, 2023: Variety

day after heavy DL day, taking it easy walk long break Rings: usual break WM: 4 kg x lf x 1 - working on actively using hip flexor as I lower, seems to help on right side with disc KBMP: 18 kg x rf x 1 SW: 32 kg x lf x 10's on the :60, total 6 sets = 60 reps

September 8, 2023: DL

yesterday, off, just a few walks Today, Friday walk break DL: 1:25 PM - 125 kg x 2 double over 1:29 - 155 (91%) x r/u x 5 1:43 - 155 x l/u x 5 2:01 - 155 x l/u x 5

September 6, 2023: Variety, SW

walk Rings - usual Rings - tried an archer pullup - up, left out, left in, right out, right in - which went OK, haven't done in a while. Evil Wheel: 4th step: 4, 4 break SW: 00:00 - 32 kg x left x 10 01:00 - 32 kg x right x 10 02:00 - 32 kg x left x 10 03:00 - 32 kg x right x 10 05:00 - 32 kg x 2h x 20

September 5, 2023: KBMP, SQ (light), BP

walk break rope arms and WM w bw and 4kg, 4 kg lf for ladder 1, 2 break walk again break Rings: usual but FL x 2 first then StC + kip extensions but only 3 KE - tried to do them more controlled break SQ: 65 kg x 5 BP: 145 lb x 5, 5, 5, 5, 2 - ran out of time, but probably could have gotten this with 5 more minutes

September 4, 2023: SW

skipped rings today SW: 32 kg x lf x 10's on :60, 6 total sets, not terribly high or terribly vigorous

September 3, 2023: SQ (heavy), BP (light), DL (hack, light)

nothing early Rings - 3 FL, first two were parallel but hips were low, third one was more my usual: body straight but not up to parallel. After that, the usual short break then StC + 5 kip extensions break SQ: switched back to Chuck Taylors 65 kg x 5 70 x 5 75 x 4 80 x 3 85 x 2 - this weight was my one and only SQ attempt at last year's meet. Will repeat this session next week, will try to add 90 as a top single, and will video to check depth. Recent 1RM is 107.5 kg so 85 kg is about 80%. We missed the previous SQ day due to soreness from, I think, a combination of a too-vigour hip flexor stretch in the middle of a very early walk _and_ a lot of driving, so we won't be a pig about today's session short break BP: also in Chuck Taylors, not sure if I like this, maybe the additional heel elevation of the Oly shoes is better ... 135 lb x 5 145 x 5 short break DL: Hack (behind the back), DL bar 95 lb x 2 145 x 5 195 x 5 - hammies getting tired 245 x 2 - felt a little light-headed but weight wasn't hard.

September 2, 2023: Variety

An easy day, taught some, did some WM w/ bw and w/ a 4kg bell, did my usual stuff on the rings, and took a walk.

September 1, 2023: DL

Was tired yesterday, walked quite a bit doing errands, no lifting save a few bw and 4k WM Today: walk w/ some bw WM DL: 3:30 PM - 150 kg (88%) x r/u x 5 3:50 - 150 x l/u x 5 4:10 - 150 x l/u x 5

August 30, 2023: Variety

Rings: Plank FL break Rings - the rest of the usual break KBMP: 16 kg x rf x 5 - watched video from yesterday, trying now to minimize leaned-back posture. NB that I don't lean back during, but it's a postural thing. NB #2 - it puts more pressure on my bad disc with straighter posture, ugh. SQ: 65 kg x 1 - right hip, front muscles very sore, and since I did a lot of walking and driving and kettlebell swings over the last few days, I'm going to let discretion be the better part of valor and skip squatting today BP: 135 lb x 5, 3

August 29, 2023: KBMP, SW

On the road walked a lot yesterday and today KBMP: 16 kg x rf x 5, 5 short break SW: 00:00 - 32 kg x left x 10 01:20 - 32 kg x right x 10 02:40 - 32 kg x 2h x 15 04:00 - 32 kg x left x 10 05:20 - 32 kg x right x 10 06:04 - 32 kg x 2h x 15 08:00 - 32 kg x left x 10 09:20 - 32 kg x right x 10 10:40 - 32 kg x 2h x 15 - total 105 swings (60 1h and 45 2h)

August 27, 2023: KBMP

short walk Rings: FL from plank but holding 3 lb dumbbell between feet - first time weighted long break Rings: StC + kip extension x 7 KBMP: 16 kg x rf x 5, 5 - excellent, no clicks, no pain

August 26, 2023: SW

Rings: Planks walk (teach) Rings: rest of usual long break to teach SW: 00:00 - 32 kg x left x 10 02:00 - 32 kg x right x 10 04:00 - 56 kg x 2h x 7 06:00 - 32 kg x left x 10 08:00 - 32 kg x right x 10 10:00 - 56 kg x 2h x 10 12:00 - 32 kg x left x 10 14:00 - 32 kg x right x 10 16:00 - 56 kg x 2h x 10 - total 87 swing

August 25, 2023: SQ (light), BP (light), DL

Yesterday, just walk, no lifting Today SQ: 60 kg x 3 BP: 135 lb x 3 break DL: 125 kg x 1, 1 double over to warmup 12:16 pm: 145 x 5 - r/u (least favored) - felt great, felt pretty easy 12:31 - 145 x 5 l/u - a little more tired 12:47 - 145 x 5 - a little dizzy after the last set but, all in all, OK. A goodly amount of work

23 August 2023: SW

Rings: usual but break between FL and StC/KE (kip extension) short walk, long break KBMP: 16 kg x rf x 3, 5, 6 - wow, no right shoulder clicks, no pain, grip seems automatically tighter. I believe all the careful bw-only WM have been finally clicking into proper form, albeit it barely, and overall, the right shoulder is beginning to behave itself better. short break NB: big day yesterday, lots of sprints + BP, feel OK today but going to take it a bit easy. Back moving in ways this morning that it hasn't in a long time, feels great but a little less under control than usual. SW: 00:00 - 32 kg x left x 10 01:20 - 32 kg x right x 10 02:40 - 56 kg x 2h x 6 04:00 - 32 kg x left x 10 05:20 - 32 kg x right x 10 06:40 - 56 kg x 2h x 6 - total 52 swings HR: max = 151, avg = 138

22 August 2023: BP

WM: bw, a few, lf Rings: usual walk about 3 miles long break SQ: 65 kg x 2 paused - back sore where bar sits, enough for our first light SQ day in a while BP: 135 lb 00:00 - x 5 03:00 - x 5 05:00 - x 5 07:00 - x 5 - left tricep feeling pumped/weak 10:00 - x 4 - extra minute rest but still tired left arm NB: on the 3:00 after the first set, and before the last set, never have done 5 x 5 this fast, was good to try it

21 August 2023: SW

walk rings - usual break SW: feeling a bit tired today 00:00 - 32 kg x left x 10 01:20 - 32 kg x right x 10 02:40 - 56 kg x 2h x 5 04:00 - 32 kg x left x 10 05:20 - 32 kg x right x 10 06:40 - 56 kg x 2h x 5 08:00 - 32 kg x left x 10 09:20 - 32 kg x right x 10 10:40 - 56 kg x 2h x 10 - total 80 swings HR: max = 152, avg = 137

20 August 2023: SQ

early AM: walk including some bw WM late afternoon WM: bw (again) x lf x 1 KBMP: 16 kg x rf x 4, 5 SQ: 70 kg x 5, 5, 5, 5, 5

19 August 2023: SW

walk early Rings: tried usual but failed StC - came out by dropping to floor - so no kip extensions, either break SW: repeating 2 days ago 00:00 - 32 kg x left x 10 01:20 - 32 kg x right x 10 02:40 - 56 kg x 2h x 5 04:00 - 32 kg x left x 10 05:20 - 32 kg x right x 10 06:40 - 56 kg x 2h x 5 08:00 - 32 kg x left x 10 09:20 - 32 kg x right x 10 10:40 - 56 kg x 2h x 10 - total 80 swings HR: max = 148, avg = 128 (last time both were higher)

August 18, 2023: DL

walk including some WM long break DL: 125 kg x 1 double over 00:00 - 140 x 6 r/u - least favored 08:00 - 140 x 7 l/u - favored 16:00 - 140 x 3 l/u - getting tired 24:00 - 140 x 5 l/u - good, tired, psyched a little for last set but not feeling burned out like I did last week NB: 21 total reps, we'll take it. Also, both last week and this week, did a heavy swing session the day before, need to NOT do that again.

August 17, 2023: SW

walk 2.5 miles or so. Some bw WM along the way break Rings: usual KBMP: 16 kg x rf x 3, 5 SW: 00:00 - 32 kg x left x 10 01:20 - 32 kg x right x 10 02:40 - 56 kg x 2h x 5 04:00 - 32 kg x left x 10 05:20 - 32 kg x right x 10 06:40 - 56 kg x 2h x 5 08:00 - 32 kg x left x 10 09:20 - 32 kg x right x 10 10:40 - 56 kg x 2h x 10 - total 80 swings - last couple of rep were tough NB: repeat this session next time HR: max = 157, avg = 143

August 16, 2023: SQ, BP

Yesterday, not much, just walk. Still feeling tired from I-don't-know-what Today, Wednesday Walk 2-1/2 miles including a few bw WM short break SQ: going to try 65 kg and aim for 5 x 5 in a few weeks. Low bar, rock bottom, short pause 65 kg x 5, 5, 5, 5, 5 long break BP: aim for 5 x 5 w/ 135 lb 135 lb x 4, 5, 5, 4, 5 - ugh. Some tinging in right inner thigh where nerve issue from herniated L4-L5 is - not sure if this is good or bad. It's not numb, which is good, but it doesn't feel particularly pleasant, either, rather like it's asleep.

August 14, 2023: Variety

yesterday, not much - tired, took 2 naps Today: arm swinging, toe touch on porch railing, Egyptians walk a mile or two w/ 30 lb in backpack long break Rings: usual break Rings: FL again break WM: 4 kg this time, finally got a good one on my right side, did perhaps 2 or 3 each side KBMP: 16 kg x rf x 3 - first two right were a new, better groove.

August 12, 2023: SW

yard work Rings - FL from plank break Rings - another FL as part of usual stuff KBMP: 16 kg x rf x 3 - enough as we did these yesterday also and are just starting to try to be consistent with them. break SW: 5-sec less rest between sets (on the 1:30, now on the 1:25 00:00 - 32 kg x left x 10 01:25 - 32 kg x right x 10 02:50 - 56 kg x 2h x 5 04:15 - 32 kg x left x 10 05:40 - 32 kg x right x 10 07:05 - 56 kg x 2h x 5 08:30 - 32 kg x left x 10 09:55 - 32 kg x right x 10 11:20 - 56 kg x 2h x 10 - total 80 swings

August 11, 2023: Variety

walk about 3 mi break Rings: usual break KBMP: 16 kg x rf x 1, 2, 3 - about half the reps were good (meaning no clicking in the shoulder) 1-leg DL: 16 kg x rf x 2, 3

August 10, 2023: DL (heavy)

walk 4+ miles including 6 sprints break tired after walk w/ sprints, not sure how this is going to go. DL: Plan is 135 kg (298 lb) x 8 reps x 3 sets 00:00 - 135 x 5 r/u rest 5:00 05:00 - 135 x 4 r/u rest 5:00 10:00 - 135 x 5 l/u rest 7:30 17:30 - 135 x 5 l/u rest 5:30 23:00 - 135 x 5 l/u rest 5:30 28:30 - 135 x 5 l/u NB: 29 total reps, so not 8 reps x 3 sets but more overall volume. Good on a tired day, gives confidence for next week's final 8 x 3 - or similar - session.

August 9, 2023: SW (75)

ring hang, pu position (like a bar) for 60 seconds break Rings: plank FL, short rest, repeat break Rings: usual StC + 5 kip extensions long break WM: bw x 1 l/r SW: 00:00 32 kg x left x 10 01:30 32 kg x right x 10 03:00 56 kg x 2h x 5 04:30 32 kg x left x 10 06:00 32 kg x right x 10 07:30 56 kg x 2h x 5 09:00 32 kg x left x 10 10:30 32 kg x right x 10 12:00 56 kg x 2h x 5

August 8, 2023: BP

Nothing until 2 PM, skipped usual rings things, a bit tired this AM and trying not to do them every day as much. RT: Hang from a pair of Rolling Thunder handles rotated to be in line like a pullup bar - 30 seconds break BP: 145 lb x 7 155 x 5, 3, 4 - 12 best recent total reps @ this weight NB: would have done more but got a cramp in my left hamstring short break skipped DL WHEEL: 4th step, about 7 altogether, aiming for full extension to help stretch out right shoulder.

August 7, 2023: SQ (light), BP (light), SW (50)

Rings - usual walk break NP: lots w/ 8 kg, some 6 kg KBMP: haven't done in a while 16 kg x rf x 4 18 x rf x 3, 3 - went well SQ: high bar 65 kg x 2, rock bottom, pause 65 x 5, rock bottom (no pause) 70 x 2, rock bottom low bar 75 kg x 3, 3 - left knee not tracking well, will stop here. Been a while since we've done these, at least 2 weeks, maybe sore from the bit of running on Saturday I did. BP: 135 lb x 3 - will do this again tomorrow, so enough for today break SW:

August 6, 2023:

WM @ bw - been doing these again lately Rings - usual break

August 3, 2023: BP, (heavy), DL (heavy)

Road trip July 30 in the afternoon, a Sunday, returning home Tuesday afternoon. While on the road, on Monday the following swing session: SW: 32 kg x lf x on the 1:30 - 6 sets of 10 one-handed, and one set of 20 two-handed And on Tuesday, walk about 5 miles. Wednesday at home, just a hang and a plank FL on the rings and nothing else Thursday, today: Walk break Rings - usual break BP: 135 lb x 8 - PR reps this go-round 155 x 5, 5 - 5 is a recent PR, so good to get it and great to get it twice, is 80% of all-time 1RM 165 x 2 - same as last time but happy to get it after the 10 reps total @ 155 150 x 5 - total 22 lifts, good short break DL: 00:00 130 kg x 8 r/u 10:00 130 x 8 l/u 20:00 130 x 8 l/u

July 30, 2023:

walk rings: usual

July 29, 2023:Variety

short walk break Rings - usual short break Pushup: 5 SW: 32 kg x lf x 10 x 4 sets on the 1:30

July 28, 2023: BP (light), DL (light)

walk long break Rings: FL from plank x 1 break BP: 135 lb x 7 (6 two days ago, 5 before that) 145 x 6 (5 two days ago, 4 before that) 155 x 4 (same two days ago, 3 before that) 165 x 2 (1 two days ago, zero before that) NL = 19, up from 16 two days ago DL: on DL bar, double overhand 145 lb x 1 195 x 3 245 (65%) x 8 - better form than last time NL = 12, good for this easiest day

July 27, 2023: KBMP

walk w/ 25-30 lbs for a mile or so long break Rings: usual but one extra FL (both were poor) long break KBMP: focus on scapula moving and preventing "click" in shoulder on way down 16 kg x rf x 2, 5, 3 18 x rf x 3, 4

July 26, 2023: BP (light), DL (light)

Yard work Rings - usual break BP: 135 lb x 6 (last time was 5) 145 x 5 (last time was 4) 155 x 4 (last time was 3 165 x 1 (last time didn't attempt) - NL up from 12 to 16 break DL: on DL bar, all double overhand grip 145 lb x 3 195 x 5 245 x 6, 6

July 23, 2023: DL

early AM: ring hangs and short walk + 1 plank FL long break midday: rings: usual stuff including a shorter hang and another plank FL, plus StC + 6 kip extensions (last rep was tough) break DL: trying week #1 heavy day of competition cycle 00:00 - 125 kg x 8 r/u 09:00 - 125 x 8 l/u 20:00 - 125 kg x 8 l/u

July 22, 2023: KBMP

Rings - hang + FL break to teach Rings - StC + kip extensions break to teach more walk KBMP: 16 kg x rf x 2, 3, 5 18 kg x rf x 3, 5 16 kg x rf x 6 - total 24 presses, a pretty good day

July 21, 2023:

RT hold: 15 seconds break Rings: usual holds bu 30 sec each break

July 20, 2023: Variety

Didn't sleep well, think it was because the blanket slipped off the bed and I was cold. While teaching: SW: 32 kg x several 2h and 1h swings 56 kg x 10 48 kg x 10 long break Rings - usual - between Plank FL hold and StC + kip extension, did a :24 hang on RT's in neutral grip position

July 19, 2023: KBMP

RT: hang palms forward (like PU), thumbless x 1, guesstimate 10 seconds Rings: hang - 20/15/15 (2h, L/R + 2+3) short break Rings: usual but only 3 kip extensions - tired from a big lifting day yesterday, and skill level a little low after not doing these as much lately. walk break KBMP: 18 kg x rf x 2, 3, 3, 4 - best day of late w/ this weight - only 2nd or 3rd day, I think.

July 18, 2023: SQ (light), BP (light), DL

Rings - hang only, usual 20/20/20 walk long break RT hang: 20 seconds FSQ: 40 kg from rack x 1 40 kg: CL x 1 + FSQ x 2 50 kg: CL x 1 + FSQ x 3 60 kg: CL x 1 - hard on wrists, not a great catch + FSQ x 5 SQ: high bar 65 kg x 5 75 kg x 4 SQ: low bar 85 kg x 2 - should video to check depth next time short break BP: 135 lb x 5 145 x 4 155 x 3 - enough for today break DL: 00:00 - 125 x 5 r/u - a little slower and more controlled the previous DL session (on July 13) 03:00 - 135 x 4 l/u - same, and 1 more rep than last time at this weight 07:00 - 145 x 3 l/u - was on 6:00 last time 13:00 - 125 x 5 r/u - enough for today, tired. avg = 132.7 kg, 78% 1RM - volume was 20 reps 5 days ago, 17 today, intensity was 77.45 then, 77 now

July 17, 2023: Variety

Rings - hangs only (2h x 20 sec, left + middle+ring right x 20 sec, reverse x 20 sec) walk about 5 miles w/ a 25 lb plate in my backpack. Hot, humid day. long break Rings - hangs again as earlier PU: RT bw x 4

July 16, 2023: PU, SW

short walk Rings - usual long break Pullup: RT x 5 short break SW: 10's on the 1:30 x lf, total 6 sets, 60 reps avg = 132, max = 142

July 15, 2023: KBMP

Continuing my pain-free pressing cycle - hallelujah, these last couple of weeks have been great KBMP: 16 kg x rf x 8 - felt great, using all my cues of extended t-spine, open shoulder, small rotation to pressing side break KBMP: 18 kg x rf x 5, x 3 - good!

July 14, 2023: Variety

walk to and from grocery store, home the long way w/ 30 lb of birdseed in a backpack. Hardly any raise in HR. break Rings - usual break SW: 2 sets of 10 lf w/ 32 kg while teaching

July 13, 2023: DL

early AM Kettlebell Mile walk. 0.9 mi w/ a 14 kg bell, switching hands freely another short walk break Rings: usual - got a 10-second hold on the plank FL, a best, then the usual rest DL: 125 kg is 73.5% 135 is 79.4% 145 is 85.3% 155 is 91.2% 160 is 94.1% 165 is 97.1% 00:00 - 125 x 5 r/u 03:00 - 135 x 3 l/u 06:00 - 145 x 2 l/u 12:00 - 125 x 5 r/u - flying off the ground 15:00 - 135 x 3 l/u 18:00 - 145 x 2 l/u - avg intensity 77.45%, avg weight 131.67 kg, total volume 20 lifts, most I've done in a long time

July 12, 2023: KBMP, SW

yesterday, Tuesday, upper back and neck were sore, so did a 5-mile walk and no lifting Today: hold on Rolling Tunder for a few seconds, repeated several more times throughout the day. Rings: plank FL x 3, StC + kip extensions x 5 - this is the 'heavy' day of the usual ring work. 'normal' is just one FL. break yard work break KBMP: 16 kg x rf x 8, 8 - better, 8 - middle set was best, this was 2nd best long break SW: 32 kg x lf x 10's on the 1:30, total 6 sets avg = 125, max = 139 - not much energy for these so HR low and effort level also low, IMO.

July 10, 2023: SQ, BP (light), DL (light)

walk break CL/FSQ (1 cl, multiple fsq): 40 kg x 3 50 x 5 55 x 5 60 x 5 break 70 x 4 - PR, still paused, might have been able to squeak out one more but no reason to push it today BS (high bar): 75 kg x 2 - paused, x 5 w/o a pause, PR this round I think BS (low bar): 80 kg x 4 NB: Fewer other things, more low bar squats in the main cycle that starts in a few weeks, and possibly we ease towards that sooner. Perhaps FSQ on 40x3, 50x2, 60 x 1 70 x 4-5, skip high bar, and start w/ 80 on low bar BP: 145 lb x 5 reps x 2 sets, middle finger on rings - best these have felt in a while long break DL: 125 kg x hook grip w/ hold at lockout x 1, 1 125 x r/u w/ hold at lockout x 1 125 x l/u w/ hold x 1 Dinnie: tried left in front, didn't go, probably need to do these first on easy DL days as the grip is tougher and the weight is heavier

July 9, 2023: KBMP, SW

early AM walk break (play in church) At about noon: Rings: usual break KBMP: 14 kg x rf x 8 16 kg x rf x 8, 8 - top of last rep, if I futz around with position, I can tweak my mad disc - let's not do that, eh? :) NB: Another recent PR day, presses felt very strong on right side all the way through, with a little muscular fatigue on left side by the end of the last set which is actually OK for my purposes. short break SW: 32 kg x lf x 10's x 6 sets on the 1:30 - HR higher because still recovering from presses avg = 139, max = 153

July 8, 2023: DL

Yesterday, nice, brisk, long-ish (about 40 min each way) walk, nothing else Today: Rings - usual (1 FL from plank, rest, StC + kip extension x 5) break DL: all w/ quick reset at bottom 125 kg x 2 hook grip 125 x 4 r/u (least favored) 135 x 3 r/u 145 x 2 l/u 155 x 1 l/u - slow, stopped once but didn't lower. I am rusty at deadlifting heavy. The coming weeks will fix that! This weight is 91% 1RM

July 6, 2023: KBMP, SW

yard work Rings: usual (3 plank FL, break, then StC + kip ext) break KBMP: 14 kg x rf x 5, 10 - was great to remember to turn t-spine to the right a little for right side 16 kg x rf x 5 short break SW: 32 kg x lf x 10's on the 1:30, total 6 sets in 9:00. HR recovered to blue zone for first few sets but not for last few HR at 9:00 was 132, avg = 132, max = 145

July 5, 2023: SQ (light), BP

walk early w/ 3 Q&D-style sprints on the way back break Rings: FL from standing x 1 break Rings: FL from standing x 3 then rest of usual (StC and kip extensions) break Pistol: awful, tried w/ 8 kg, couldn't even get all the way down. Must keep on working on these SQ: low bar 65 kg x 5 75 x 4 80 x 3 - it's not SQ day so enough here BP: 145 lb x (1-2-3-4) x 2 = 20 reps. Back very stiff afterwards, some numbness/tingling but no pain in thighs, cramps in left hamstring. Need to do these every SQ and DL day as well as BP day

July 4, 2023: KBMP

walk Skipped rings today KBMP: 14 kg x rf x 8, 8, 8 - still need to mobilize/rotate t-spine a little to the right when pressing right

July 3, 2023: FSQ

Walk about a mile with about 40 lb extra weight. Lots of yard work Late afternoon: Rings: usual Pendlay Row: 105 lb x 7 - done as singles w/ short pause/reset at bottom CL: 40 kg x 1 50 kg x 1, 1, 1 FSQ: starting w/ last clean above, 50 kg x 5 w/ 1-sec pause at bottom 60 x 5 - same as above including pause 70 x 3 - same including pause

July 2, 2023: KBMP

yesterday, rings and some lifting while teaching including a few 20 kg presses and snatches Today, Sunday, no rings. Late after noon KBMP: rehab, continuing looking for comfortable, repeatable, no pain groove 12 kg x rf x 8 14 kg x rf x 8 14 kg x rf x 8 - feels very good

June 29, 2023: KBMP

walk Rings - usual break KBMP: 12 kg x rf x 8, 8, 8 on long rests between sets

June 28, 2023: KBMP

Sunday, drive a lot Monday, more driving - some walking and some pushing wheelchair both days Tuesday - back home, just walked in town Today, Wednesday Rings: usual break KBMP: 12 kg x rf x 8

June 25, 2023: KBMP, SW

Still on the road, no weights yesterday but lots of walking and pushing the chair Today, Sunday KBMP: 12 kg x rf x 5, 8 (we brought a 12 and a 32 with us) SW: 00:00 32 kg x 2h x 10 01:00 32 kg x 2h x 10 02:00 32 kg x 2h x 10 03:15 32 kg x 2h x 10 04:45 32 kg x 2h x 10 - total 50 swings

June 23, 2023: Variety, SW

Yesterday, drove all afternoon and into the evening. Carried the 32 kg kettlebell in a backpack. Today, Friday, on the road: a few pushups lots of pushing a wheelchair in the late afternoon: KBMP: 12 kg, rf, passed the bell back and forth between hands in the rack position, did 5 each side a few minutes break repeat above. break SW: 32 kg 00:00 32 kg x left x 5 00:30 32 kg x right x 5 01:00 32 kg x left x 5 01:30 32 kg x right x 5 02:00 32 kg x 2h x 10 05:00 - repeat above 10:00 - repeat again Basta per oggi. 90 swings

June 22, 2023: DL

6 dead hang, bw-only pullups walk w/ wm in the park and some stair sprints Rings: usual - 1 planks FL, StC, 6 kip extensions. NB: If you go really deep w/ the kip extensions at the bottom and keep your arms straight on the pull lup, it's pretty tough. short break DL: 125 kg x 3 double overhand - didn't let go of bar 135 x 2 r/u - didn't let go of bar 145 x 1 l/u 155 x 1 l/u - first time in months, not terribly fast but solid, and held lockout for few seconds before a controlled loweriing.

June 21, 2023: SW

walk Rings: usual but tried coming down into a FL instead of tuck or kip extensions - still don't like this break doctor visit - I have tennis elbow right, got a cortisone shot, will take it easy on lifting and begin stretching. break SW: 00:00 - 32 kg x left x 10 01:00 - 32 kg x right x 10 02:30 - 48 kg x 2h x 10 04:30 - 32 kg x left x 10 06:00 - 32 kg x right x 10 09:00 - 48 kg x 2h x 10 11:15 - 32 kg x left x 10 13:15 - 32 kg x right x 10 15:15 - 48 kg x 2h x 10 - total 90 swings HR: avg = 133, max = 147, duration = 17:30 until pulse back in Zone 2 (blue)

June 20, 2023: SQ, BP

Rings - usual break SQ: high bar 65 kg x 5 70 x 5 75 x 5 80 x 3 - first time this cycle 80 kg high bar low bar 85 x 2 (was 3 last time - a few too many lighter weights earlier, perhaps ... 85 x 1 - tired, tough to get tight today, this will have to suffice. (It is the 2nd day in a row of squatting so maybe that's some of it.) BP: 145 lb x 2, 3, 4 - no more time, and also tired

June 19, 2023: FSQ, BP

Yesterday, rings in the AM and yard work Today, Monday Rings - 3 plank FL, StC + 5 kip extensions CL: a few w/ empty bar from hang 40 kg x 1, 50 x 1 FSQ: from rack 60 x 5 (last week was 55 x 5 and 60 x 4 skipped 65 this week, last week was 3 rep 70 x 4 (last week was 2) 75 x 2 (last week was 1 70 x 4 - 15 reps but heavier than in recent weeks break BP: 145 lb x 5 - left hamstring started to cramp so stopping.

June 17, 2023: Variety

yesterday: Rings - 3 plank FL then StC + 4 kip extensions and some yard work. Taking it easy, big music day today Today, Saturday: Rings: 1 plank FL then StC + kip extensions

June 15, 2023: DL

was woken up at 2 AM, tired today walk - muggy, about 3 miles, including WM in the park break Rings - usual but shorter than usual break between plank FL and StC+kip extension, kip ext - 5 reps was hard Hack DL: 95 lb x 5 145 x 3 195 x 3 245 x 3 DL: 125 kg x 1 double over 135 x 1 double over 145 x 1, 1, 1 - l/u - did favored grip first by mistake, reset briefly at the bottom between them rest 3-4 min repeat above but r/u, total 6 singles. Tried a little slower lift speed on final single, didn't like it at all!

June 14, 2023: BP, SW

walk break Rings - the new usual - plank FL from ground, 5 reps kip extension on the way out of a StC BP: index fingers on rings 135 lb x 5, 10 - finally. Seem to have tweaked my neck on the left side a little. break neck already mostly better 145 lb x 3, 3 SW: 00:00 48 kg x 2h x 10 01:45 48 kg x 2h x 10 03:45 - HR back to Zone 2

June 13, 2023: KBMP, FSQ, SQ

Rings - moving to 1-3 plank FL holds then StC then kip extension x 5 as our new normal. Did that today. break KBMP: 20 kg x rf x 1, 2, 3 - 2nd day in a row for these. CL + FSQ: 40 kg x 1 rack the bar FSQ: 50 kg x 5 55 x 5 - up a rep on this and the next 3 sets from a week ago, good 60 x 4 65 x 3 70 x 2 75 x 1 - 21 reps break SQ: High Bar: 65 x 5 70 x 5 75 x 5 (up from 3 last week) - 21 + 15 = 36 reps Low Bar: 80 x 3 (up 1 from last week) 85 x 2 (up 1 from last week, too) - total 41 reps today

June 12, 2023: KBMP,

walk to recycling center and back, 5 dips and 3 PU in each direction at park stations break KBMP: 20 kg x rf x 1, 2, 3 - good for not having done in a while.

June 11, 2023: SW

yesterday, yard work and a little walking Today, Sunday: yard work Rings: plank FL, StC, 4 kip extensions (up from 3). Focused on keeping right elbow nice and locked, especially in StC, as I seem to be developing some tennis elbow on my right. Also didn't force the false grip, just took a nice, full (as opposed to just finger hooks) grip. long break PU: NP style, 2h x 5 SW: w/ HR monitor 00:00 - 32 kg x left x 7 01:00 - 32 kg x right x 7 02:00 - 32 kg x left x 7 03:00 - 32 kg x right x 7 04:00 - 32 kg x left x 7 - more explosive 05:15 - 32 kg x right x 7 - also 42 reps 06:30 - 32 kg x left x 8 08:00 - 32 kg x right x 8 09:30 - 32 kg x left x 8 11:00 - 32 kg x right x 8 42 + 32 = 74 reps break to switch weights 13:00 - 48 kg x 2h x 8 14:45 - 48 kg x 2h x 8 16:45 - 48 kg x 2h x 8 18:45 - 48 kg x 2h x 10 74 + 34 = 108 reps 21:00 - HR back to Zone 2

June 9, 2023: Variety

need a break from serious lifting today walk about 3 mi, some exercise stations along the route: Dip x 3, very deep and paused, also paused at lockout PU x 1 PU x 2 Pistol x 1 each leg Dip x 3 again

June 8, 2023: SW

yard work Rings: 3 FL from plank, then StC and 3 kip extensions on the way out instead of a partial tuck FL. Abs well used and tired. walk SW: 48 kg x 2h x 5 reps x 10 sets, HRM and started new set when back in Zone 2 break 48 kg x 2h x 5 56 kg x 2h x 5

June 7, 2023: Light KBMP, FSQ, SQ, and BP, regular DL

walk Rings - usual break KBMP: 20 kg x rf x 3 - groove is keeping right shoulder back, groove back, feels good only this way both up and down Row: Pendlay, 95 lb x 8 CL/FSQ - 45 kg x 1CL + 5 FSQ SQ: 60 kg x 5 - high bar, I think BP: 135 lb x 5 DL: 125 kg x 2 - double overhand, light pause tng 135 x 2 - same 145 x 2 - r/u grip, again light pause tng 145 x 3 - l/u and otherwise same - total 5 @ 145, up from 4 singles last time which was a week or so ago

June 6, 2023: SW, BP

Rings - plank FL (usual), a few kip extensions - not usual, StC + partial tuck FL (usual) break SW: 48 kg x 2h x 5 w/ HR monitor, down to blue before each new set short break BP: index fingers on rings 135 lb x 2, 3, 5, 5, 6, 7 - total 28 reps

June 5, 2023: CL/FSQ, SQ

a bit of yard work Rings - usual break KBMP: 20 kg x rf x 1, 2 short break CL/FSQ/JK CL + JK: singles @ 30, 35, 40, 45 kg. 45 was pressed out so it's not a legal jerk but I got the weight over my head and held it, so I'm happy with that. CL + FSQ: 50 kg x 5 55 kg x 4 60 kg x 3 FSQ: from rack 65 kg x 2 70 kg x 1 75 kg x 1 - since my best ever FSQ is 80 kg, I think, we'll stop here for today SQ: 25 kg bar, high bar bar x 1 65 kg x 3, 5 70 kg x 5 75 kg x 3 SQ: 25 kg bar, low bar 80 kg x 2 85 kg x 1 - total 35 squats today

June 3, 2023: FSQ, BP

Was tired yesterday - probabbly having squatted two days in a row wasn't a great idea. No lifting, one short walk Today, Saturday: yard work Start lifting at 5 PM NP: 8 kg x rf x 2 - sore on outside of right elbow where I keep banging it - but may also be something I'm doing with this lift. Rings: usual: 1 plank FL, short rest, plank FL into StC into tuck FL on the way out Row: Pendlay: 95 lb x 5 CL/FSQ: 40 kg x 1 CL + 1 FSQ 50 kg x 1 CL + 5 FSQ 55 kg x 1 CL + 5 FSQ BP: 135 lb x 5, 5, 5, 4, 4 - been benching w middle fingers on rings, tried ring fingers for first 4 sets, then index fingers for last set. Index fingers on the rings definitely feels stronger.

June 1, 2023: FSQ

yard work walk including BW windmills break Rings - usual CL/JK: bar x 2, 25 x 1, 30 x 1, 35 x 1 FSQ (from rack): 40 x 3, 50 x 5 paused, 50 x 5 bounced

May 31, 2023: CL/FSQ

Rings - usual CL: 30 kg x 2, 35 kg x 2, 40 kg x 1 CL and FSQ: 45 kg x 1 CL and FSQ: 50 kg x 1 CL and 4 FSQ, 5 FSQ, 8 FSQ - progress

May 30, 2023: SW

Yesterday, long walk in lower Bucks, day totalled 7.1 miles Today, still on the road, 3-4 mile walk on D&R canal trail SW: 48 kg on the 2:00, 5 reps x 4, 6 reps x 5, last set 14 reps, total 10 sets and 64 reps total (20 + 30 + 14)

May 28, 2023: BP, DL

Walk - picked up 20 lbs of groceries and walk another mile with them. Rings: usual long break BP: 135 lb x 6, 6, 6, 5 - 23 reps, best session total this cycle short break DL: all conventional, all double overhand 125 kg x 1 135 x 1 145 x 4 singles OTM - grip gradually getting weaker, need either long between lifts or switch to mixed grip

May 27, 2023: CL/FSQ

walk Rings - usual long break yard work Row: Pendlay: 95 lb x 5 CL/FSQ: FSQ: 30 kg x 3 CL and FSQ: 35 kg x 1 CL and 5 FSQ 40 kg x same 45 kg x same 50 kg x same 55 kg x same CL: 60 kg x 1 but too tired to FSQ w/ it so stopped here. Did lots of yardwork today and am just tired.

May 26, 2023: SW

SW: while teaching, 48 kg x 2h x 10, 10 on the 2:00

May 25, 2023: SW, KBMP

walk (two stair sprints as I often do) Rings - usual While teaching: SW: 48 kg x 2h x 10 on the 2:00, only two sets as I felt pretty cooked and, come to think of it, I don't think I've ever done sets of 10 with more than the 44 before so this is a good step forward. The work with the 56 kg two days ago was good prep for this. break KBMP: 20 kg x R/L x 2, 2, 2, 3

May 24, 2023: BP, DL

NP: 8 kg x lf x 5 break rings - usual break walk BP: 135 lb x 8 - only time for one set, not much time to setup, lower back a little stiffer than usual afterward break DL: 145 kg x 1, 1, 1 on the 1:30 - again, very little time to lift

May 23, 2023: SW, CL/FSQ

cut lawn Rings: 1 plank FL, StC + tuck FL on the way out walk while teaching: SW: 56 kg x 2h x 5 28 kg x left x 10 28 kg x right x 10 28 kg x left x 10 28 kg x right x 10 56 kg x 2h x 5 56 kg x 2h x 10 = 60 swings, last set was solid, nice! break walk CL/FSQ: 30 kg: clean 40: clean x 1 and FSQ x 8 45: clean x 1 and FSQ x 3 50: clean x 1 and FSQ x 5 55: clean x 1 and FSQ x 5 - total 21 FSQ, no 60 kg, so this is an easy day.

May 22, 2023: BP, DL

skipped the AM rings Walked about 6 miles - was scouting out a route, got a bit lost, had to roll up my pants and cross a stream then climb a bank - all that went well, even walked a good bit of the trail are that barefoot, which felt great. Was out a bit over 2 hours, weather was perfect. BP: 135 lb x 1, 2, 3, 5, 4, 6 - focus on a few form points, specifcally arching back up to meet each lowering rep, and keeping the long collar bone idea going throughout each lowering, which I'd been losing after two or three reps. Total 21 reps, a volume PR for this go-round, good. short break DL: 125 kg x 1, 1 135 kg x 1, 1 145 kg x 1, 1

May 21, 2023: Variety

Rings: usual: 2 plank FL, then StC and tuck FL on the way out Nothing else, played in church, was tired, napped

May 20, 2023: SW, CL/FSQ

SW: 32 kg x lf x 7 x 4 sets (l, r, l, r) 48 kg x 10 56 kg x 5 - total 43 swings long break rings: usual (1 FL from standing plank, StC plus partial tuck FL on the way out) ROW: Pendlay, 100 lb x 8 CL & FSQ FSQ: bar x 5 CL x 1 and FSQ x 3: 30 kg, 35, 40, 45 CL x 1 and FSQ x 5: 50 kg, 55 CL x 1 and FSQ x 3: 60 kg - getting tired

May 19, 2023: SW

Big day yesterday. Today: cut back lawn SW: 48 kg x 2h x 7 reps x 3 sets

May 18, 2023: SW, BP, DL

NP: 8 kg x lf x 3 Rings: usual - plank FL, short break, plank FL into StC and partial tuck FL on the way out for time While teaching: SW: 48 kg x 2h x 5, 5 and 32 kg x 2h x 5 reps x 4 sets break BP: 135 lb x 8 - short on time, but 8 is a recent PR so we'll be happy with just the one set today short break DL: 125 kg x 1 - wedge, pause, finish lift 135 kg x 1 - wedge, pause, finish lift 145 kg x 2 - wedge no longer breaks the bar off the ground, short on time so did 2 and will call it a day

May 17, 2022: KBCP, CL, FSQ

walk - stair sprints and other sprints and jogs because I was running late coming home for a lesson break walk - sprints again rings: usual break KBCP: 20 kg x rf x 4 singles then a double, then one more single OTM CL: from the ground: 30 kg x 2, 35 kg x 3 CL x 1 and FSQ x 1: from the ground: 40 kg x 3, 45 x 3 CL x 1 and FSQ x 2: 50 kg x 1, 1 CL x 1 and FSQ x 3: 55 kg x 1, 1

May 16, 2023: Variety/Easy/KBCP

rings - usual KBCP: 20 kg x 1R+1L x 2 - that's all I had time for, and also all I had energy for. Lots of cleaning and straightening today on top of lots of that plus lots of walking yesterday. BW windmills a couple of times, more bar hangs than usual.

May 15, 2023: SW, KBCP

Rings: usual, more of a false grip, feels stronger SW: 32 kg x lf x 4 on the :30 for 6 sets, total 24 reps break KBCP: 20 kg x rf x singles on the :20, total 8 (4 each side) long walk - phone said I walked 7 mi today - plus lots of moving and cleaning

May 14, 2023: Variety

short walk Rings - usual SW: 32 kg x lf x 5 on the :30, 4 sets = 20 total

May 13, 2023: Variety

Rings - quasi GTG w/ FL from standing plank, 3 of them at about once an hour Tried a triceps "french pres" w/ an 8 kg kettlebell - was OK, needed to find good groove for my right shoulder to extend fully overhead, but this is proabably good practice for overhead work for me, too. Did 8 reps Rings: usual, less untucked but longer hold in FL on the way out of StC Took a walk late afternoon

May 12, 2023: SW, KBCP, FSQ, BP, DL

Rings - usual stuff walk cut lawn While teaching: SW: 44 kg x 2h x 5 on the :60 for 9 sets, 9th set I did 12 reps. Maybe time to try more reps or a heavier weight. Overall, greatly improved from just a few days ago. long break KBCP: 20 kg x rf x 1, 1, 2 - first double in a while FSQ: 50 kg x 5, 7 break BP: 135 lb x 7, 4, 6, 5 = 21 reps, best recent was 14 total. Finding lats again = good break 145 kg (320 lb) x 4 single on the 1:45 double overhand. No warmup lifts today, bit of a crazy day, so these are close to worst possible conditions. Lifted at 6:30 pm.

May 11, 2023: SW, DL

Rings - FL from standing plank, really focused on locked elbows and it hurt my shoulders a bit. Did 2 Rings - usual short break SW: 32 kg x lf x 3 reps on the :30 x 4 sets each side, total 24 reps. break walk break walk again DL: 125 kg (275 lb) x 1 double over 135 kg (298 lb) x 1 double over 145 kg (320 lb) x 3 single on the 1:30

May 10, 2023: FSQ, BP

Rings - usual stuff NP: 8 kg x rf x 7 long break walk x 2 KBCP: 20 kg x rf x 1 break FSQ: 50 kg x 5 55 x 5 60 x 5 55 x 5, 5 - 5 sets of 5, up from 4 sets of 5 last time and weight is now also beginning to approach normal working weights. A bodyweight FSQ for 5 is a good next goal for me. Maths say that since my back squat is 107.5, 80% of that should be a 1RM of 86 kg on the FSQ, and a training weight of 80% of 1RM is 69 kg, which is what I weigh. short break BP: 135 lb x 4, 4 - started off with a misloaded bar to one side, just wasn't a great session and I also ran out of time.

May 9, 2023: SW

walk Rings: usual: 1 FL from standing plank, StC + partial FL on the way out SW: (while teaching) 44 kg x 5 reps x 9 sets on the 1:00 or the 2:00 alternating with a student break No more today

May 8, 2023: KBCP, FSQ, BP, DL

yard work yesterday and again this morning, lifting yesterday only early AM Today: Rings: FL from standing plank, focus on really straight elbows/arms break While teaching about 20-25 2h swings w/ 32 kg break walk w/ 25 lb plate in backpack, about 2 miles break KBCP: 18 kg x rf x 1, 1, 1 on 2-3 min rests 20 kg x rf x 1, 1, 1 as above NB: key seems to be "opening the door" early and keeping the weight back and my elbow under the weight. This was a good day, lowering was also pretty good, just have to take my time in lowering. FSQ: experimenting with squatting on outside of rack instead of our usual squat stands. Wearing new TYR shoes 40 kg x 5 45 kg x 5 50 kg x 5 55 kg x 5 - not going to be a pig about it, went up to 45 last time, will try some more next time. New shoes feel good, squatting around the bench is OK for now. Steinborn SQ: empty bar, pickup left and put down right, then reverse sides. Enough for day #1 break BP: 135 lb x 7, 7 break DL: 125 kg x 1, 135 kg x 8 on the :30, all double overhand

May 7, 2023: Variety

Yesterday, only lifting was 3 widely spaced single MP @ 18 kg but carried a 137 lb jagged ball of concrete from the back to the front of the house - a limit exercise for my heart/aerobic system. Today, Sunday, early AM: NP: 8 kg x rf x 5 short break Rings: FL from bottom x 2 short break Rings: StC then kip extension x 2 instead of tuck FL short break SW: 00:00 44 kg x 2h x 5 01:00 32 kg x left x 5 - grip less than fresh 01:45 32 kg x right x 5 - same

May 5, 2023: FSQ, BP, DL

bar hang ~45 seconds NP: 8 kg x rf x 5 short break Rings: FL from bottom, hold a few seconds, short break, repeat short break usual StC + partial FL break FSQ: 40 kg x 8, 45 kg x 8 - good BP: 135 lb x 6, 6 - also progress from 2 days ago break KBCP: 18 kg x rf x 1 break DL: 125 kg x 1, 135 kg x 7 singles on the :30 all double overhand

May 4, 2023: DL

a few things while teaching walk a few more things while teaching break Rings: the new usual for the first time: NP: 8 kg x 2 short break plank from bottom and hold short break then StC and partial FL break Buteyko walk (w/ run at end) short break DL: 125 kg x 1 double over 135 kg x 6 singles, double over. Added 2.5 kg for final rep. Lifted on the :30 except for the last one

May 3, 2023: FSQ, BP, WHEEL

NP: 8 kg x rf x 2 - GLAG getting better on right side, no things move when I reset it between reps Rings: usual SW: 32 kg x left x 5, on the :45 32 kg x right x 5 break walk FSQ: 40 kg x 5 Pendlay Row: 95 lb x 5 FSQ: 40 kg x 10 - slightly more on the shoulder muscles and a little less up against my throat, felt great, Pendlay Row as a facilitation exercise also helped. break BP: 135 lb x 5, 5 WHEEL: 4th step x 3, 3

May 2, 2023: DL

Rings: usual Later, repeat DL: 135 kg (298 lb) x 5 singles, first 3 w/ reset at the bottom, stand up for a bit, then next 2

May 1, 2023: Variety, DL

Saturday, rain - tired, no lifting Sunday - also rain, also no lifting Today, Monday Lots of errands including mowing the lawn. At about 5 PM: Rings: try a FL starting with a plank at the bottom - got part of the way to parallel, stayed for a bit do that again do the usual StC + partial FL BP: 135 lb x 3, 4, 3 KBCP: 18 kg x rf x 1, 1 - allowing scapula on right side to move up remains the key for pain-free pressing. DL: double over: 125 kg x 1, 135 kg x 3

April 28, 2023: Variety

walk break a few things while teaching break Rings: usual. Decided not to focus on keeping shoulders pulled back and was able to extend legs more. break FSQ: 40 kg x 3, 5

April 27, 2023: DL

NP: 8 kg x rf x 4 Rings: usual break walk DL: 135 kg (298 lbs) x 4 singles, reset at the bottom.

April 26, 2023: BP, FSQ, KBCP, DL

short (1/2 mile?) walk w/ 25 lb pack Rings: usual long break Rings: pull into plank and hold x 2 NB: As yesterday, just playing with presses and FSQ. BP: 135 lb x 3, 3 FSQ: 40 kg x 1 in flat shoes and to maybe parallel. Really should SQ before BP. Used Oly bar KBCP: 18 kg x rf x 1, 1 - need to keep forearm vertical and weight back on right side (left does this fine already) break DL: 135 kg (298 lb) x 3 double overhand, reset at the bottom

April 25, 2023: KBCP, BP, DL

Yesterday, walk 5 miles and drive a bunch Today, nothing until mid-afternoon NP: 8 x rf x 2 alternating singles break KBCP: 18 kg x rf x 1, 1 BP: 135 lb x 2, 2 - haven't done this in a while DL: 125 kg (275 lb) x 1 double over - warmup 135 kg (298 lb) x 2 (reset at bottom)

April 23, 2023: KBCP, DL

Yesterday, Rings: usual no other lifting, busy day Today, Sunday before church: Rings, usual after I got home: KBCP: 16 kg x rf x 1 - doing OK at avoiding the click while pressing, but still getting it on the negative. NP: 8 kg x rf x 1 KBCP: 16 kg x rf x 1 NP: 6 kg x rf x 1 KBCP: 16 kg x rf x 2 - improving short break KBCP: 18 kg x rf x 2, 1, 1, 2 - improving yet more. The click on the way down hurts so avoiding it is a very good thing ... NB: I don't do well with more than one rep, so probably should stick to singles DL: 125 kg (275 lb) 00:00 3 reps w/ one or two breaths at the bottom 01:30 - same 03:00 - 2 reps

April 21, 2023: KBCP

walk, and got bitten by a dog, a first midday: Rings, usual late in the afternoon KBCP: 20 kg x rf x 1 18 kg x rf x 1 16 kg x rf x 1, 1 short break 18 kg x rf x 3 16 kg x rf x 2, 3 - thinking "long collarbone" while in the rack just before pressing, and again while lowering, helps Enough for today, and I think I need to build up some crazy volume with 16 kg. NP: 8 kg x lf x 1-2-3

April 20, 2023: DL

A few swings and things while teaching NP: 8 kg x 8 rf break Rings: usual StC + partial FL break walk DL: 125 kg (275 lb) x 7 singles on the :30 NB: right shoulder feels great after all the pressing yesterday

April 19, 2023: KBCP,

walk NP: 8kg x 5 rf Rings: usual StC + partial FL. Note that pulling up at the beginning in a plank is improving. Also note that coming out of the StC after having done the NP was tougher than usual. break KBCP: working on completely pain-free press groove and finding appropriate, repeatable cues. Light weight and volume today with attention to the groove. 16 kg x rf x 2, 1, 5 - pretty good break KBCP: 16 kg x rf x 4, 5, 3 NP: 6 kg x 8 rf KBCP: 16 kg x rf x 7 - total 27 reps for today, most in a long time, made some progress working on the groove.

April 18, 2023: KBCP, DL

After 2 days off from exercise, we're back in the saddle today. Rings: usual StC + partial FL break to teach KBCP: tried an A+A-ish format 20 kg x rf x singles OTM for 10 sets - still not good at loweriing painfree on my right side but starting to figure out the correct groove - involved bringing elbow forward somewhat and also release some tension that otherwise causes something (a tendon) to snap over something else on the way down. Have figured out how not to have that snap on the way up, just need to get better at figuring out how not to have it on the way down, too. break walk DL: 125 kg (275 lb) double overhand, 6 singles w/ reset at bottom in about 1:10 - excellent.

April 17, 2023:

Yesterday, big day - play in church, go into city for our son's recital on which I played, dinner out with lots of people. Today, very tired. Chairs weren't great yesterday, body kind of sore all over from trying to sit up straight for hours and hours. Today, tried a morning Buteyko walk like I used to in terms of timing - just a bit of coffee and a bit of water, and do the water about 45 minutes after rising. Because I'm tired, my numbers weren't good today, but good to do, anyway, of course

April 15, 2023: KBCP, DL

After a busy day Thursday, including some good lifting, then driving into the city for a rehearsal, I didn't feel like doing anything on Friday so it was a day off, just a couple of walks. Today, Saturday: KBCP: 18 kg x rf x 1, 2, 2 NB: Interesting that 18 kg doesn't feel any better on my dicey right shoulder than 20 kg does. I think 20 kg actually causes me to pay more attention. 24 kg x rf x 1 - it's been a long time, and this was slower to go up, but it went up on both sides 20 kg x rf x 2 - 8 reps is enough for today, 24 kg was a recent PR DL: 125 kg (275 lb) x 5 singles on :45 or :60 or so. First 3 were a bit slow but wasn't focusing on my feet, adding that to the wedge and the bar moved quickly throughout the entire lift for the last 2 reps.

April 13, 2023: KBCP, DL

Took yesterday off, managed two walks into town but no lifting at all. Felt great to have a day off from lifting Today: Rings: usual StC + partial FL - getting better, have been starting with a plank and pulling myself up as far as I can before bringing my legs in to get around for the StC. FL is getting better and better break KBCP: 20 kg x rf x 1, 2, 3, 2 NP: 10 kg x 2 lf - 8 just felt too light, but haven't done 10 in a while and I noticed the difference for sure! KBCP: 20 kg x rf x 1, 2, 3, 2 break DL: 125 kg (275 lb) x 1, 1, 2 - last set with a quick reset on the ground. Wedge is working well, bar is dragging up my shins.

11 April 2023: KBCP, DL

Rings - usual break short walk KBCP: 20 kg x R/L x 3, 3 DL: 3 singles @ 125 kg

April 10, 2023: KBCP, DL

NP: 8 kg, rf x 8 Rings - usual StC + partial FL KBCP: 20 kg rf x 1, 2 DL: (only 2nd conventional DL session this go 'round). 125 kg (275 lb) x 2 singles, double over. Working on my wedge, I think I got it, especially the 1st rep Easy day today, my wife didn't feel well last night so I didn't sleep well.

April 9, 2023: Variety

Rings - usual, perhaps only a 5-second hold on partial FL today Tired, had a student at 6 PM and did a few cleans, swings, and deadlifts

April 8, 2023: KBCP, DL

Been taking Buteyko walks again, today was the first with a running pause at the end Rings: Usual, trying to keep elbows straight which I don't always do. short break KBCP: 16 kg x R/L x 3, 6 18 kg x R/L x 3 - total 12, enough for an easy day today after a hard day yesterday short break DL: (back to conventional after several months off from it. Bottom of feet bothering me, think it's sumo) Trying StrongFirst "wedge" technique 70 kg (154 lb) (red) x 8 double over - wedge feels fine. rest on floor briefly, reset at bottom, next lift 90 kg (198 lb) (red, green) x 8 double over - entire thing came off the ground when I wedged, good for this technique! Feeling a little tired, took a longer rest 110 kg (243 lb) (red, blue) x double over - wedged, but tired and I don't think my best wedge. Slack come out of the bar but plates didn't move much. 21 deadlifts with light weights, a fine return to the conventional DL for me today

April 7, 2023: KBCP

Yesterday, walk and rings, no lifting Today: Rings: usual StC, working on straightening legs KBCP: 20 kg x R/L x 2, 2, 3, 5 = 12 - 3 sets last time, 4 sets this time but I got off to a slow start 18 kg x R/L x 7 = total 19 after 23 last press day, but 3 sets last time and 1 set today

April 5, 2023: KBCP

Rings: Usual StC + partial FL break KBCP: 18 kg x 4R/L 18 kg x 3R/L 20 kg x 3R/L 20 kg x 3R/L - last rep R slowed down a little 20 kg x 4R/L - all good 18 kg x 6R/L - total 23 each side = good

April 4, 2023: Variety

Skipping Rings (StC) again, kind of sore from a lot of driving the last couple of days Yesterday, KBCP: 18 kg x 4R/L (on the road) Walk a bunch, KBCP: 18 kg x 3R/L That's it.

April 2, 2023: Variety, KBCP

Rings: usual StC + partial FL - never my favorite thing on a Sunday morning ... later: KBCP: 18 kg x 2R/L (on the road)

April 1, 2023: KBCP

Yesterday was very tired and sore, no lifting. Today, Saturday: NP: 8 kg x 6R/L break Rings: Usual StC + partial FL - better, perhaps because I had an off day from these yesterday KBCP: 16 kg x 3R/L 18 kg x 3R/L 20 kg x 3R/L - last one a little slower but still not a limit lift 16 kg x 1R/L 18 kg x 2R/L 20 kg x 2R/L - a little bone-crackly 20 kg x 3R/L - better, total 17 presses, 8 of them at 20 kg. Next-to-last set must have had scapular impingement (or whatever it is that I have)

March 30: DL

Rings - usual StC and partial FL walk WM: 4 kg, 2 singles rf, did not feel as good as they did yesterday DL SUMO: 135 kg (298 lb) 8 singles, 4 r/u and 4 l/u, in 9:00. Two days ago, I did 4 reps x 2 sets, light tng with a brief pause at the bottom without releasing the weight, just touching. Today, I wanted to make sure I owned this weight so I went for 8 singles. Not perfect form, for sure, but still plenty strong enough to accomplish.

March 29, 2023: WM, KBCP, SW

Rings: usual StC + partial FL walk long break WM: 4 kg x 1R/L, x 1R/L, x 1R/L - visiting/revisiting cues, only touching fingertips to floor, keeping eyes on bell. KBCP: 18 kg x 1R/L, x 2R/L, x 3R/L 20 kg x 2R/L 18 kg x 4R/L = 10 each side total, 2 each way with the 20 kg (which felt great!) "long collarbone" in addition to "open chest/shoulder" and "let scapula lift up as weight goes up" helps NP: 8 kg x 3 L/R SW: 00:00 32 kg x left x 5 01:00 32 kg x right x 5 02:00 32 kg x left x 5 03:00 32 kg x right x 5 05:00 44 kg x 2h x 5 06:00 44 kg x 2h x 5

March 28, 2023: DL

AM: Rings: usual StC + partial FL break walk PM: DL SUMO: 135 kg x 4 l/r, x4 r/u - reverse of usual order of mixed grip, also very good, can be done with 135 kg unless I want to try all singles for 8 - we'll see

March 27, 2023, KBCP, DL

Rings: StC + partial FL - getting better, also trying to look at the ceiling and pull shoulders back WM: bodyweight, a couple each way KBCP: 18 kg x 2R/L, x 2R/L, x 3R/L, 3R/L - total 10 each side, good, WM may have helped, best form in a while, really able to keep my hips locked out and under me instead of the slightly bit of backwards lean I sometimes have. walk 5 miles break DL SUMO: 135 kg x 3 r/u, x 3 l/u, x 1 double over, x 2 l/u = 9 reps, not bad, I think this is the most 135 kg sumo reps in a single session. About 5 min between triple and also the single, about 2-3 min after the single and before the double

March 26, 2023: Variety

Rings: StC + partial FL - tried looking up, as I did yesterday, and also like yesterday, tried pulling shoulders back

March 25, 2023: Variety

Rings: StC + partially untucked FL - getting better at these! Still tired, post-Covid tired, I think - two naps no more lifting

March 24, 2023: KBMP, DL

Rings: StC + tuck FL long break KBMP: 18 kg x 1r/l SW: 44 kg x 2h x 5 KBMP: 18 kg x 2r/l SW: 44 kg x 2h x 5 KBMP: 18 kg x 3r/l SW: 44 kg x 2h x 5 break DL SUMO: 135 kg (298 lb) x 3 - all I had time for

March 23, 2023: Variety

Busy day, nothing until 3:30 pm: Rings: StC + partial FL Pendlay Row: 73 lb x 8 That's it for today - easy week

March 21, 2023: KBMP, DL

Was feeling a bit overtrained and/or insufficiently recovered from Covid, so didn't do much yesterday (and some of what I did felt pretty awful). Today, tried a straight-arm pullover with an 8 kg bell - can just barely touch the bell on the ground behind me, so this is a good stretch. Then 1-arm ring hangs for :15 each side, rf Rings: StC + untucking FL - this time, tried to get thighs out of 90 degree position - tough, held for about 6 seconds OHS w/ a stick KBMP: 18 kg x 1r/l, x 2/l - enough for today, been a while and lowering wasn't completely pain-free, either break, walk Pendlay Row: 73 lb x 8 DL SUMO: 135 kg (298 lb) x 3 r/u, x 3 l/u - still getting used to alternate grip

March 20, 2023: Variety

usual rings stuff - 12-second 1-hand bar hangs, rf, then StC + partial FL. Decided to try a 2nd FL today. Tried just pressing down on the rings from standing to see if I could get off the ground in a plank, but only got a very little up in the air that way - enlightening. Tired from that, I tried a 1-leg FL and w/ my right leg straight, held about 3 second, and left leg got zero because I was just too tired. Maybe some more later in the day ... break walk a few GU w/ various weights, all of which felt awful because both my abs and my shoulders are pretty smoked from the extra ring work earlier. And still, I guess, not 100% myself after Covid.

March 19, 2023: GU, DL

early AM (it's Sunday) Rings: StC + partial FL long break until about 4 pm GU: 14 kg x 1R, 1R, 1L, 1L, 1R, 1L - enough for today, up from 2 each side last time and 1 each side @ this weight before that DL SUMO: 135 kg (298 lb) x 3 r/u, x 2 l/u - 5 total today

March 18, 2023: Variety

usual AM stuff - 1-arm ring hangs (:20 today), StC + slightly untucked FL break tired, nothing else, big nap

March 17, 2023: GU, DL

1-arm ring hang, rf, :12 each side - taking it a little easy after right elbow starting to bother me sometimes Rings: usual StC + partially untucked FL for about :10 GU: 14 kg x 1L, 1R, 1L, 1R - enough for me with this weight KBMP: - skipped today, would just be too much for both the energy I have and the time I have left to lift today DL SUMO: 135 kg (298 lb) x 2 r/u, x 2 l/u, x 2 r/u, x 2 l/u - about every 5:00

March 16, 2023: GU

1-arm ring hand, rf, :15 Rings: Stc + partial untucked FL GU: all to hand 12 kg x 1L/R short rest 12 kg x 1R/L short rest 12 kg x 1L/R short rest 12 kg x 1R/L 14 kg x 2R, short break, x 2L - progress! felt tired, took a short nap instead of lifting more

March 15, 2023: GU, SW

1-arm ring hand for about 10 seconds each side Rings: StC + partially untucked FL long break GU: 12 kg x (2L/2R) x 3, then x 1L/1R, all to hand SW: 00:00 24 kg x left x 10 01:00 24 kg x left x 10 04:00 24 kg x right x 10 05:00 24 kg x right x 10 08:00 44 kg x 2h x 10 09:00 44 kg x 2h x 10 - total 60 swings NB: could use more rest between sets of 2h swings NB: could try alternating R/L for each series of 20 (or L/R) No time for DL today.

March 14, 2023: GU, KBMP, DL

Nothing yesterday - was on the road. Today, Tuesday 20-second 1-arm bar hang on rings each side - right elbow feeling a little wonky afterwards short rest Rings: StC w/ partially untucked FL break GU: 10 kg x 3L to hand, 3R to hand - all brief pause at elbow 12 kg x 2L to hand, 2R to hand 12 kg x 3L to hand, 3R to hand KBMP: 18 kg x rf x 4, 4, 4 - enough for today break DL SUMO: trying mix grip for the first time 135 kg (298 lb) x 1 r/u, x 1 l/u on short rest repeat on the 4:00 - 4 total, enough for today

March 12, 2023: GU, SW

1-arm ring bar hang, lft, about :40 left and :35 right Rings: StC + usual somewhat-untucked FL, for :10 this time, about the limit GU: 10 kg to hand x 5L, 5R - progress SW: 00:00 24 kg x left x 10 01:30 24 kg x right x 10 03:00 44 kg x 2h x 10 05:00 44 kg x 2h x 10

March 11, 2023: GU, KBMP, DL

1-arm ring hang, rf, :25 each short rest StC + somewhat untucked FL short rest GU: 8 kg x 3L, 3R to hand, then to elbow 10 kg x 3L, 3R to hand, then to elbow short rest KBMP: 18 kg rf x 3 reps x 7 sets - form improving as it went break DL SUMO: 135 kg (298 lb) x 2, 2, 2, 1 - had the legs for another double but not the grip. Probably time to push this weight a little with mixed grip and see how it goes before adding weight.

March 10, 2023: SW

busy day Rings - did 1-arm hangs then, on a very quick turnaround, a StC but couldn't get back out of it. Interesting, need the 1 or 2 minutes (or more) of rest between the 1-arm hangs and the StC break to teach Rings: Untucking my FL, just that, was pretty good SW: 24 kg x left x 10 24 kg x right x 10 44 kg x 2h x 10, 10 no more time today

March 9, 2023: GU, KBMP, DL

Still post-Covid so not pushing things. Rings - 1-arm hangs, StC + gradually un-tucking FL break GU: 8 kg lf, 5 to elbow each side, 5 to hand each side 10 kg lf, 3 to hand each side KBMP: 18 kg x 1, 2, 3 - not much but was enough. Tried active negative, felt good, weight felt good break DL SUMO: 135 kg x 2, 2 - up from 1, 1, 2 yesterday, we'll take it

March 8, 2023: GU, SW, DL

walk Rings - now starting w/ some 1-arm hangs, stabilizing using power rack. StC GU: 8 kg, 5L to elbow, 5R to elbow, 5L to hand, 5R to hand SW: 00:00 24 kg x left x 10 02:00 24 kg x right x 10 04:00 24 kg x left x 10 06:00 24 kg x right x 10 08:00 44 kg x 2h x 10 break DL SUMO: 135 kg x 1, 1, 2

March 7, 2023: GU, KBMP,

Last week, shovelled snow on Tuesday AM, started feeling lousy Tuesday PM, positive Covid test the next day. Slept a lot, not real exercise for about a week. Yesterday, Monday, moved some heavy things around the house, also did my usual Rings work StC and partial tuck FL Today, Tuesday Rings: StC + 1-leg lever, a few seconds with each leg straight by itself and the other tucked GU: a different approach today, lf, all 8 kg today, also 5L to elbow, 5R to elbow rest 5L to hand, 5R to hand break KBMP: 16 kg x 3R/L, 3R/L, 5R/L, 8R/L - total 19 reps each side, next time we'll put in some 18 kg

February 27, 2023: GU

Rings: StC + partially tucked FL NP: 6 kg x 3L/R, 8 kg x 3L/R GU: 8 kg rf alternating singles w/ 3 presses each from elbow and hand. Thought about doing more but, perhaps because I did swings yesterday, and/or perhaps because my technique is getting better at fnding my weaknesses, that felt like plenty so stopped there.

February 26, 2023: SW (100)

yesterday, walk, nap, no lifting Today, Sunday: AM: StC + FL tucked break SW: 24 kg x 10L, 10R x 3, total 60 36 kg x 2h x 10 40 kg x 2h x 10 44 kg x 2h x 10, 10, total = 100

February 24, 2023: GU, DL

Got new Oly shoes, tried them and compared to old ones, so a few deep, paused, exhaled FSQ w/ 40 kg - new shoes feel better. NP: 8 kg x 5r/l Rings: StC + tuck FL (the usual) break walk GU: 8 kg x 3 alternating singles, rf, 3 presses each from elbow and hand 10 kg x same - first time pressing from GU w/ 10 kg break DL SUMO: 00:00 135 kg (298 lb) x 2 double overhand 03:00 same 06:30 same

February 23, 2023: KBMP, DL

Rings: StC x 1, FL semi-tucked KBMP: 12 kg x 1 right 14 kg x 1 right 16 kg x 2 right 18 kg x 2 right 20 kg x 1 right repeat for left side back to usual format: 20 kg x 1r/l 18 kg x 2r/l 16 kg x 3r/l = 13 reps each side, enough for today, shoulders were sore after all the driving, much better now but good to have a light day break walk DL SUMO: 135 kg x 2, 2 double overhand on the 4:00 - light touch and pause between 1st and 2nd rep

February 22, 2023: GU, DL

walk break NP: 8 kg 5r/l break Rings: StC + FL - 90 degree bend at knees today break GU: 8 kg x 2 alt singles r/l, 3 presses each at elbow and hand 10 kg x 3 alt singles r/l to hand DL SUMO: 135 kg double overhand x 3 singles on about the 2:30

February 19, 2023: KBMP, DL

yesterday, walk, some sprint today, Sunday: Rings: StC earlier, plus tuck FL a bit further break NP: 8 kg x 3L/R KBMP: 16 kg x 3r/l short rest 18 kg x 2r/l short rest 20 kg x 1, 18 kg x 2, 16 kg x 3 - almost no rest between repeat all the above, 22 total presses DL SUMO: 135 kg (298 lb) x 2 singles on the :45, double overhand - tired, it's Sunday, need to get on the road, and need a break from these. Maybe mixed grip when we get back.

February 17, 2023: GU

Rings: StC + slightly more open tuck FL break GU: 8 kg x 1r/l w/ 10 presses at elbow and 10 presses at hand 12 kg x 3 alternating singles, r/l no DL today

February 16, 2023: KBMP, DL

Sprints while walking: stairs, 30 steps, 20 steps, 25 steps break Short on time today Rings: StC, FL tuck w/ both legs but started to move my feet out a little KBMP: 18 kg x r/l x 3, 4, 3 - excellent, first session of all 18 kg DL SUMO: tired from yesterday, so backing up a step in reps and in rest 4 singles on the 1:30 (yesterday was 5 singles on the 1:15)

February 15, 2023: GU, DL

walk Rings: StC w/ one-leg FL right leg x 7-sec, return to tuck hang for a bit, then same w/ left leg NB: Not sure if elbows are straight enough break GU: 6 kg x 1r/l to hand, 6 presses from elbow and 6 presses from hand 8 kg x 1r/l to hand, 5 presses from elbow and 5 presses from hand 12 kg x 3 alternating singles to hand, r/l PU: 8 kg on each foot x 1, touched Adam's Apple to bar and brief pause DL SUMO: 135 kg (298 lb) x 5 singles on the 1:15, double overhand - grip may be an issue for more reps

February 14, 2023: FL, PU, KBMP

NP: 8 kg x 12r/l - various angle to the top and back down to parallel again Rings: StC + 15-second slightly open tuck FL - thighs 90 degrees to torso PU: 12 kg on each foot x 1 - ugly, slow, but was able to hang my chin over the bar KBMP: 16 kg x rl x 5, 5, 5 18 kg x rl x 3, 3 - second set better (1st set didn't pay enough attention to groove/form)

February 13, 2023: FL, GU, DL

yesterday, Sunday, walk about 5 mi w/ some sprints thrown in, felt great Today, Monday NP: 8 kg x 8L/R, 4 at usual angle then increasing angles until final rep overhead Rings: StC - went around even further + tuck FL held for 5-10 seconds open tuck FL - went upside down then lowered with thighs at right angles to torso, so a slightly more open FL, held for 10 seconds GU: as usual of late, only to hand 6 kg x 1r/l w/ 5 presses each at elbow and hand - not great on right presses 6 kg x 1r/l w/ 3 presses each at elbow and hand - better result after better posture/alignment 12 kg x 3 alternating singles r/l - middle rep left took a bit to connect, fixed it again for last rep NB: This is a good weight for me to stay with for a while. DL SUMO: 135 kg (297 lb) x 2 singles 137.5 kg (303 lb) x 2 singles - had planned 135 x 3 singles but needed a photo

February 11, 2023: Variety/SW

It's Saturday NP: 8 kg x 5R/L as 2 to parallel and then each a bit higher, ending at 30-45 degree - ish SW: 24 kg x left x 15 rest 6:00 24 kg x right x 15 rest ROW: Pedlay x 100 lb x 4, 4 - need to flatten mid-back before starting each set, didn't do that SW: 36 kg x 2h x 15

February 10, 2023: KBMP, DL

walk Rings: StC - tried angled FL instead of hang break KBMP: 16 kg x 4r/l, x 6r/l - wow, lots of progress. Tried to keep better posture on right side but arched lumbar a little without sufficiently engaging abs - need to add this to checklist DL SUMO: 00:00 x 2 lightly touch n go 01:15 x 2 lightly touch n go 02:30 x 2 lightly touch n go 03:45 x 2 lightly touch n go

February 9, 2023: GU, DL

Rings: StC x 1 - went around even a little further, stayed there a little longer, and almost couldn't come all the way back out of it but, so far, I do get out of it, somehow, every day. Only a brief hold, this time moved slightly towards a FL position but only slightly. GU: all no further than to hand 6 kg x 1 r/l w/ 2 floor presses, 5 from elbow and 5 from hand each side. Right side was trembling by the last to presses, but nothing was painful, so just have to stick with this. 10 kg: rf, 2 at a time each side x 2 12 kg: rf x 2 alternating singles - progress ... ROW: Pendlay, trying to improve form. Wider grip today, straighter legs, 100 lb x 4 break short walk DL SUMO: 125 kg (275 lb) x 7 singles on the :45 00:00 x 1 00:45 x 1 01:30 x 1 02:15 x 1 03:00 x 1 03:45 x 1 04:30 x 1

February 8, 2023: KBMP, DL

walk Rings: StC x 1, only short hang KBMP: 14 kg x 7, 8 r/l, 16 kg x 3 r/l - excellent. NB: right side lockout still isn't what I'd like break DL SUMO: 125 kg (275 lb) double overhand x 6 00:00 x 1 00:45 x 1 01:30 x 1 02:15 x 1 03:00 x 1 03:45 x 1 First time in a while trying these timed, felt good. NP: 2 x 8 kg (haven't done double before) x 5 - felt good PU: NP style x 5 Row: Pendlay, 105 lb x 5 break Row: Pendlay, 125 lb x 4 - need to stay stricter in form

February 7, 2023: GU, DL, SW, WHEEL

Sunday, off and a couple of naps Monday, yesterday, an hour+ walk and not much else Today, Tuesday Rings: StC + usual, up to 40-seconds on the hang, starting to get hard style to hold on well break GU: 6 kg to elbow r/l x 1 w/ 3 presses at elbow NP: 8 kg x 3 r/l GU: 6 kg to hand r/l x 1 w/ 3 presses at elbow NP: 8 kg x 3 r/l GU: 6 kg to hand, 3 presses at both elbow and hand this time break GU: 8 kg to hand x 1R/L GU: 10 kg to hand x 3 alternating R/L - progress, and a good getup day DL SUMO:125 kg (275 lb) x 5 double overhad - 4 w/ reset at bottom, last one stood up and recovered for a minute or so first SW: 24 kg x 10L, 10R 36 kg x 2h x 5, 5 WHEEL: 4th step x 3

February 4, 2023: KBMP, DL

Rings: StC + usual (35-sec hold) break walk KBMP: 14 kg x 3, 3, 3, 4 r/l NP: 8 kg x 4R/L KBMP: 14 kg x 5 r/l, total 18 reps, first day with 14 kg, not perfectly pain-free but not bad. DL SUMO: 125 kg (275 lb) x 4 singles

February 3, 2023:

walk walk Rings: StC + usual, 30-sec hang this time nothing else today

February 2, 2023: GU, DL

Rings: StC + usual pre- and post- - did a :25 inverted hang at end walk GU: 8 kg x R/L to hand 10 kg x r/l to hand 6 kg x r/l w/ 2 presses at elbow, 2 presses at hand on way up, repeat break ROW: 105 lb, Pendlay style x 5, 5 - trying to get used to these DL SUMO: 125 kg (275 lb) x 3 singles, big focus on keeping hips low and using legs, stand up between and a few breaths. another short walk

February 1, 2023: KBMP, DL, WHEEL

Rings: StC x 1 + usual walk break Rings: StC - first day I've done more than one. Instead of the usual hang, did an angled front lever for a few seconds. NP: 8 kg x 3R, 4L - left was funky, more reps felt better KBMP: 12 kg x 4R/L, x 5R/L, x8R/L - posture on right side still isn't what I'd like, but it's great that it's close and really great that it doesn't hurt. DL SUMO: Decided to repeat 125 kg (275 lb), so 2 singles today, really focused on trying to use my legs and hips at the bottom but didn't video. Still, 2 feels like enough today so I'm not going to push it. WHEEL: 4th step, standing, 2 singles on short rest to as full extension as I can manage w/ short pause at full extension - felt like 2 good reps.

January 31, 2023: GU, DL

NP: 8 kg x 1-2-3 ladder, rf Rings: StC x 1 + usual GU: 8 kg to hand x 5R/L - a little better, perhaps break DL SUMO: 125 kg (275 lb) x 8 - did first 7 w/ quick reset at bottom, stood up and took a few breaths before 8th rep

January 30, 2023: KBMP, DL

Tired yesterday, no exercise except a short walk Today, Monday NP: 8 kg x 3L/R Rings: Stc x 1 (less than the usual other stuff because I was making a video) KBMP: 12 kg, new set every 4-5 minutes, 3R/L x 9 sets break DL SUMO: 125 kg (275 lb) x 7 singles, double overhand

January 28, 2023: GU

Yesterday, tired, had been 4 days in a row of things, decided I needed a rest - felt like I did. Today, Saturday: Early: Rings, Stc x 1 + usual long break NP: 6 kg x 3L/R GU to hand: 8 kg x 5 alternating singles, rf break BP: 135 lb x 1, x 5 - testing some new weight holders on the rack to be sure they aren't in the way of BP.

January 26, 2023: KBMP, DL

NP: 8kg x 5R/L Rings: StC + usual (did a little bar stc before) KBMP: 12 kg x 5, 5, 5 - best in a long time. break walk DL SUMO: 125 kg (275 lb) x 6 singles w/ reset at bottom, double overhand grip

January 25, 2023: GU, KBMP, DL

walk Rings: Stc + usual NP: 8 kg x 3R/L GU: 8 kg, to hand w/ long pause there, rf, 1, 1 break GU: repeat above break KBMP: 12 kg x 4R/L, 4R/L - first 3 of first set felt best, others not so great but still better than many recent efforts. It's the way down that's more uncomfortable than the way up. DL SUMO: 125 kg x 5 double over, reset at bottom

January 24, 2023:

NP: 8 kg x 3R/L Rings: StC x 1 w/ the usual before and after stuff KBMP: Tried 12 kg today again, and this time made a conscious effort to visualize my scapulae on the right side moving up, and lo and behold, no pain and no clicks. 1R/L, 3R/L - not quite as good, 3R/L - better than previous set - all in all, encouraging Took a try at a Pendlay Row with a light bar - 55 lbs. Interesting ... DL SUMO: 125 kg x 4 singles

January 23, 2023: GU, DL

Not much Friday, Saturday, or yesterday - tired, some walks, some naps. Did some standing wheel rollouts on the 4th step on Saturday morning, still feeling them 2 days later. Today, Monday, raining outside Rings: StC x 1 GU: a few to the hand w/ 8 kg, working on posture DL SUMO: 125 kg (275 lb) x 3 singles - first day at this weight, still double overhand w/ quick reset at bottom, weren't hard and could have done more.

January 19, 2023: DL

NP: 8 kg x 3R/L, focus on slightly slower movement Rings: StC x 1 rest about 5-10 min DL SUMO: 115 kg (253 lb) x ? double over, reset at bottom x 8 reps - time for more weight on the bar

January 18, 2023: KBMP

Monday, a single set of 10 of my NP-style pushups. Lots of sitting and driving Tuesday, yesterday, just a short walk - still tired. Wednesday, today, first lifting of an easy week: walk Rings: StC x 1, upside-down hang as usual on the way out, did 15 seconds today KBMP/NP: 20 kg x 1R/L + NP: 8 kg x 1R/L shoulders too tired from longer hang, will do more presses later break KBMP/NP: 20 kg x 1R/L + NP: 8kg x 2R/L 20 kg x 2R/L + NP: 8kg x 3R/L 20 kg x 1R/L + NP: 8kg x 1R/L w/ 5-sec hold at extension. (Tried NP @ 10 kg but it didn't want to go in good form on my right side so aborted. 16 kg x 1R/L, x 1R/L and made sure there was no lean-back on right press - better, think I'll stick w/ 16 kg for the rest of the week. Tried "egyptian" stretch, which I usually only do before pressing - shoulders are sore, might try again later, wasn't good to keep doing them at this point.

January 15, 2023: KBMP, DL

Yesterday, no lifting. (Taught in the AM, lots of sitting and lots of driving afternoon and evening.) Superset today - follow every R/L KBMP with a NP @ 6kg today KBMP/NP: ladder 1-2-3R/L, 1-2-4R/L (did press R/L, then NP R/L) DL SUMO: 115 kg (253 lb) x 7 singles - release tension on bar, reset at bottom. Double overhand grip

January 13, 2023: KBMP, DL

walk Rings: StC x 1 KBMP: 20 kg x 4R/L - meh, x 5R/L - got tighter, was better break DL SUMO: 115 kg (253 lb) x 6

January 12, 2023: KBMP, DL

NP: 8 kg x 8L/R Rings: StC x 1 KBMP: 20 kg x 1-2-3R/L, 1-2-3R/L - 12 reps each side @ 20 kg is a recent PR - good. I think 9 reps was prior last week break DL SUMO: 115 kg x 5, 5

January 11, 2023: KBMP, DL

walk bar hangs Rings: StC x 1 KBMP: 16 kg (deload today) x 5R/L x 3 sets. Able to move more quickly on right (problem) side. DL SUMO: singles x 8 in pairs (1, 1, short rest, repeat)

January 10, 2023: KBMP, DL

more bar hangs NP: 6 kg x 5R/L, 8 kg x 4R/L short break Rings: StC x 1 - lately the routine has actually been: bar hang ring hang w/ pack/unpack shoulders, sometimes called a scapular pullup semi-false grip - deep in palms StC on the way out, hang upside down for perhaps 10 seconds slow, controlled lowering of straight legs back to the groun short break KBMP: 20 kg x 3R/L, 3R/L, 4R/L - improving, glad to have chosen a different rep scheme today break DL SUMO: 115 kg x 2, 2, 3, 4, 3 - 14 reps today, trying to keep work on glutes/hamstrings, trying to keep shins all the way up against the bar, groin open

January 9, 2023: KBMP

Made a conscious effort not to lift over the weekend, just walked and stretched a bit Today, Monday 1 minute bar hang break NP: 8 kg x 1L/R, 2L/R, 3L/R break (5-10 minutes) Rings: StC x 1 break (5-10 minutes) KBMP: 20 kg x 5R/L, 4R/L - took a short break between sides for 2nd set

January 6, 2023: KBMP, DL

NP: 6 kg x 3L/R, 8 kg x 3L/R, 10 kg x 3L/R KBMP: 20 kg x 4R/L, 4R/L w/ hold then walk at end of each side - continuing to improve DL: SUMO: 115 kg x 4, felt pretty good

January 5, 2023: KBMP, DL

NP: 6 kg x 3L/R, 8 kg x 3L/R, 10 kg x 2L/R KBMP: 16 kg x 8R/L - progress! 20 kg x 3R/L - more progress!! break 20 kg x 2R/L with a short hold-then-walk overhead after the last rep PU: a couple of double on various bars, trying to bring chest to bar and failing DL SUMO: 115 kg x 1, 1 - 3rd day in a row, tired, no need to push it today. Strict form, which makes these even harder.

January, 4, 2023: KBMP, DL

walk KBMP: 16 kg x 5R/L, 5R/L - working on shoulder posture during walk, great set of presses today, super easy, only brief rests. Progress! break DL SUMO: 115 kg x 4 singles on stand-up-take-a-breath-or-two-and-get-the-next-one timing

January 3, 2023: KBMP, DL

Been struggling with either fatigue, a bit of a cold, or both. Walked earlier today but didn't do much of anything the previous two days. NP: 6 kg x 8R/L KBMP: 16 kg x 5R/L, 5R/L - second set much better because I made sure my t-spine was rotated a little that way. DL: SUMO: 115 lb x 5 165 lb x 5 215 lb x 5 115 kg (253 lb) x 3