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.