Tuesday, March 28, 2023

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

Monday, March 27, 2023

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

Sunday, March 26, 2023

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

Friday, March 24, 2023

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

Thursday, March 23, 2023

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

Tuesday, March 21, 2023

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

Monday, March 20, 2023

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.

Sunday, March 19, 2023

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

Friday, March 17, 2023

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

Thursday, March 16, 2023

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

Wednesday, March 15, 2023

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.

Tuesday, March 14, 2023

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

Sunday, March 12, 2023

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

Saturday, March 11, 2023

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.

Friday, March 10, 2023

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

Thursday, March 9, 2023

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

Wednesday, March 8, 2023

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

Tuesday, March 7, 2023

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.

Sunday, February 26, 2023

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

Friday, February 24, 2023

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

Thursday, February 23, 2023

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

Wednesday, February 22, 2023

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

Sunday, February 19, 2023

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

Thursday, February 16, 2023

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)

Wednesday, February 15, 2023

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

Tuesday, February 14, 2023

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)

Monday, February 13, 2023

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

Saturday, February 11, 2023

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

Friday, February 10, 2023

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

Thursday, February 9, 2023

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

Wednesday, February 8, 2023

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

Tuesday, February 7, 2023

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

Saturday, February 4, 2023

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

Friday, February 3, 2023

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

Wednesday, February 1, 2023

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.

Tuesday, January 31, 2023

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

Monday, January 30, 2023

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.

Thursday, January 26, 2023

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

Wednesday, January 25, 2023

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

Tuesday, January 24, 2023

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.

Monday, January 23, 2023

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

Thursday, January 19, 2023

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.

Sunday, January 15, 2023

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

Friday, January 13, 2023

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

Thursday, January 12, 2023

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

Wednesday, January 11, 2023

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)

Tuesday, January 10, 2023

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

Monday, January 9, 2023

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

Thursday, January 5, 2023

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.

Wednesday, January 4, 2023

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

Tuesday, January 3, 2023

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