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)