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.