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