May 31, 2023: CL/FSQ

Rings - usual CL: 30 kg x 2, 35 kg x 2, 40 kg x 1 CL and FSQ: 45 kg x 1 CL and FSQ: 50 kg x 1 CL and 4 FSQ, 5 FSQ, 8 FSQ - progress

May 30, 2023: SW

Yesterday, long walk in lower Bucks, day totalled 7.1 miles Today, still on the road, 3-4 mile walk on D&R canal trail SW: 48 kg on the 2:00, 5 reps x 4, 6 reps x 5, last set 14 reps, total 10 sets and 64 reps total (20 + 30 + 14)

May 28, 2023: BP, DL

Walk - picked up 20 lbs of groceries and walk another mile with them. Rings: usual long break BP: 135 lb x 6, 6, 6, 5 - 23 reps, best session total this cycle short break DL: all conventional, all double overhand 125 kg x 1 135 x 1 145 x 4 singles OTM - grip gradually getting weaker, need either long between lifts or switch to mixed grip

May 27, 2023: CL/FSQ

walk Rings - usual long break yard work Row: Pendlay: 95 lb x 5 CL/FSQ: FSQ: 30 kg x 3 CL and FSQ: 35 kg x 1 CL and 5 FSQ 40 kg x same 45 kg x same 50 kg x same 55 kg x same CL: 60 kg x 1 but too tired to FSQ w/ it so stopped here. Did lots of yardwork today and am just tired.

May 26, 2023: SW

SW: while teaching, 48 kg x 2h x 10, 10 on the 2:00

May 25, 2023: SW, KBMP

walk (two stair sprints as I often do) Rings - usual While teaching: SW: 48 kg x 2h x 10 on the 2:00, only two sets as I felt pretty cooked and, come to think of it, I don't think I've ever done sets of 10 with more than the 44 before so this is a good step forward. The work with the 56 kg two days ago was good prep for this. break KBMP: 20 kg x R/L x 2, 2, 2, 3

May 24, 2023: BP, DL

NP: 8 kg x lf x 5 break rings - usual break walk BP: 135 lb x 8 - only time for one set, not much time to setup, lower back a little stiffer than usual afterward break DL: 145 kg x 1, 1, 1 on the 1:30 - again, very little time to lift

May 23, 2023: SW, CL/FSQ

cut lawn Rings: 1 plank FL, StC + tuck FL on the way out walk while teaching: SW: 56 kg x 2h x 5 28 kg x left x 10 28 kg x right x 10 28 kg x left x 10 28 kg x right x 10 56 kg x 2h x 5 56 kg x 2h x 10 = 60 swings, last set was solid, nice! break walk CL/FSQ: 30 kg: clean 40: clean x 1 and FSQ x 8 45: clean x 1 and FSQ x 3 50: clean x 1 and FSQ x 5 55: clean x 1 and FSQ x 5 - total 21 FSQ, no 60 kg, so this is an easy day.

May 22, 2023: BP, DL

skipped the AM rings Walked about 6 miles - was scouting out a route, got a bit lost, had to roll up my pants and cross a stream then climb a bank - all that went well, even walked a good bit of the trail are that barefoot, which felt great. Was out a bit over 2 hours, weather was perfect. BP: 135 lb x 1, 2, 3, 5, 4, 6 - focus on a few form points, specifcally arching back up to meet each lowering rep, and keeping the long collar bone idea going throughout each lowering, which I'd been losing after two or three reps. Total 21 reps, a volume PR for this go-round, good. short break DL: 125 kg x 1, 1 135 kg x 1, 1 145 kg x 1, 1

May 21, 2023: Variety

Rings: usual: 2 plank FL, then StC and tuck FL on the way out Nothing else, played in church, was tired, napped

May 20, 2023: SW, CL/FSQ

SW: 32 kg x lf x 7 x 4 sets (l, r, l, r) 48 kg x 10 56 kg x 5 - total 43 swings long break rings: usual (1 FL from standing plank, StC plus partial tuck FL on the way out) ROW: Pendlay, 100 lb x 8 CL & FSQ FSQ: bar x 5 CL x 1 and FSQ x 3: 30 kg, 35, 40, 45 CL x 1 and FSQ x 5: 50 kg, 55 CL x 1 and FSQ x 3: 60 kg - getting tired

May 19, 2023: SW

Big day yesterday. Today: cut back lawn SW: 48 kg x 2h x 7 reps x 3 sets

May 18, 2023: SW, BP, DL

NP: 8 kg x lf x 3 Rings: usual - plank FL, short break, plank FL into StC and partial tuck FL on the way out for time While teaching: SW: 48 kg x 2h x 5, 5 and 32 kg x 2h x 5 reps x 4 sets break BP: 135 lb x 8 - short on time, but 8 is a recent PR so we'll be happy with just the one set today short break DL: 125 kg x 1 - wedge, pause, finish lift 135 kg x 1 - wedge, pause, finish lift 145 kg x 2 - wedge no longer breaks the bar off the ground, short on time so did 2 and will call it a day

May 17, 2022: KBCP, CL, FSQ

walk - stair sprints and other sprints and jogs because I was running late coming home for a lesson break walk - sprints again rings: usual break KBCP: 20 kg x rf x 4 singles then a double, then one more single OTM CL: from the ground: 30 kg x 2, 35 kg x 3 CL x 1 and FSQ x 1: from the ground: 40 kg x 3, 45 x 3 CL x 1 and FSQ x 2: 50 kg x 1, 1 CL x 1 and FSQ x 3: 55 kg x 1, 1

May 16, 2023: Variety/Easy/KBCP

rings - usual KBCP: 20 kg x 1R+1L x 2 - that's all I had time for, and also all I had energy for. Lots of cleaning and straightening today on top of lots of that plus lots of walking yesterday. BW windmills a couple of times, more bar hangs than usual.

May 15, 2023: SW, KBCP

Rings: usual, more of a false grip, feels stronger SW: 32 kg x lf x 4 on the :30 for 6 sets, total 24 reps break KBCP: 20 kg x rf x singles on the :20, total 8 (4 each side) long walk - phone said I walked 7 mi today - plus lots of moving and cleaning

May 14, 2023: Variety

short walk Rings - usual SW: 32 kg x lf x 5 on the :30, 4 sets = 20 total

May 13, 2023: Variety

Rings - quasi GTG w/ FL from standing plank, 3 of them at about once an hour Tried a triceps "french pres" w/ an 8 kg kettlebell - was OK, needed to find good groove for my right shoulder to extend fully overhead, but this is proabably good practice for overhead work for me, too. Did 8 reps Rings: usual, less untucked but longer hold in FL on the way out of StC Took a walk late afternoon

May 12, 2023: SW, KBCP, FSQ, BP, DL

Rings - usual stuff walk cut lawn While teaching: SW: 44 kg x 2h x 5 on the :60 for 9 sets, 9th set I did 12 reps. Maybe time to try more reps or a heavier weight. Overall, greatly improved from just a few days ago. long break KBCP: 20 kg x rf x 1, 1, 2 - first double in a while FSQ: 50 kg x 5, 7 break BP: 135 lb x 7, 4, 6, 5 = 21 reps, best recent was 14 total. Finding lats again = good break 145 kg (320 lb) x 4 single on the 1:45 double overhand. No warmup lifts today, bit of a crazy day, so these are close to worst possible conditions. Lifted at 6:30 pm.

May 11, 2023: SW, DL

Rings - FL from standing plank, really focused on locked elbows and it hurt my shoulders a bit. Did 2 Rings - usual short break SW: 32 kg x lf x 3 reps on the :30 x 4 sets each side, total 24 reps. break walk break walk again DL: 125 kg (275 lb) x 1 double over 135 kg (298 lb) x 1 double over 145 kg (320 lb) x 3 single on the 1:30

May 10, 2023: FSQ, BP

Rings - usual stuff NP: 8 kg x rf x 7 long break walk x 2 KBCP: 20 kg x rf x 1 break FSQ: 50 kg x 5 55 x 5 60 x 5 55 x 5, 5 - 5 sets of 5, up from 4 sets of 5 last time and weight is now also beginning to approach normal working weights. A bodyweight FSQ for 5 is a good next goal for me. Maths say that since my back squat is 107.5, 80% of that should be a 1RM of 86 kg on the FSQ, and a training weight of 80% of 1RM is 69 kg, which is what I weigh. short break BP: 135 lb x 4, 4 - started off with a misloaded bar to one side, just wasn't a great session and I also ran out of time.

May 9, 2023: SW

walk Rings: usual: 1 FL from standing plank, StC + partial FL on the way out SW: (while teaching) 44 kg x 5 reps x 9 sets on the 1:00 or the 2:00 alternating with a student break No more today

May 8, 2023: KBCP, FSQ, BP, DL

yard work yesterday and again this morning, lifting yesterday only early AM Today: Rings: FL from standing plank, focus on really straight elbows/arms break While teaching about 20-25 2h swings w/ 32 kg break walk w/ 25 lb plate in backpack, about 2 miles break KBCP: 18 kg x rf x 1, 1, 1 on 2-3 min rests 20 kg x rf x 1, 1, 1 as above NB: key seems to be "opening the door" early and keeping the weight back and my elbow under the weight. This was a good day, lowering was also pretty good, just have to take my time in lowering. FSQ: experimenting with squatting on outside of rack instead of our usual squat stands. Wearing new TYR shoes 40 kg x 5 45 kg x 5 50 kg x 5 55 kg x 5 - not going to be a pig about it, went up to 45 last time, will try some more next time. New shoes feel good, squatting around the bench is OK for now. Steinborn SQ: empty bar, pickup left and put down right, then reverse sides. Enough for day #1 break BP: 135 lb x 7, 7 break DL: 125 kg x 1, 135 kg x 8 on the :30, all double overhand

May 7, 2023: Variety

Yesterday, only lifting was 3 widely spaced single MP @ 18 kg but carried a 137 lb jagged ball of concrete from the back to the front of the house - a limit exercise for my heart/aerobic system. Today, Sunday, early AM: NP: 8 kg x rf x 5 short break Rings: FL from bottom x 2 short break Rings: StC then kip extension x 2 instead of tuck FL short break SW: 00:00 44 kg x 2h x 5 01:00 32 kg x left x 5 - grip less than fresh 01:45 32 kg x right x 5 - same

May 5, 2023: FSQ, BP, DL

bar hang ~45 seconds NP: 8 kg x rf x 5 short break Rings: FL from bottom, hold a few seconds, short break, repeat short break usual StC + partial FL break FSQ: 40 kg x 8, 45 kg x 8 - good BP: 135 lb x 6, 6 - also progress from 2 days ago break KBCP: 18 kg x rf x 1 break DL: 125 kg x 1, 135 kg x 7 singles on the :30 all double overhand

May 4, 2023: DL

a few things while teaching walk a few more things while teaching break Rings: the new usual for the first time: NP: 8 kg x 2 short break plank from bottom and hold short break then StC and partial FL break Buteyko walk (w/ run at end) short break DL: 125 kg x 1 double over 135 kg x 6 singles, double over. Added 2.5 kg for final rep. Lifted on the :30 except for the last one

May 3, 2023: FSQ, BP, WHEEL

NP: 8 kg x rf x 2 - GLAG getting better on right side, no things move when I reset it between reps Rings: usual SW: 32 kg x left x 5, on the :45 32 kg x right x 5 break walk FSQ: 40 kg x 5 Pendlay Row: 95 lb x 5 FSQ: 40 kg x 10 - slightly more on the shoulder muscles and a little less up against my throat, felt great, Pendlay Row as a facilitation exercise also helped. break BP: 135 lb x 5, 5 WHEEL: 4th step x 3, 3

May 2, 2023: DL

Rings: usual Later, repeat DL: 135 kg (298 lb) x 5 singles, first 3 w/ reset at the bottom, stand up for a bit, then next 2

May 1, 2023: Variety, DL

Saturday, rain - tired, no lifting Sunday - also rain, also no lifting Today, Monday Lots of errands including mowing the lawn. At about 5 PM: Rings: try a FL starting with a plank at the bottom - got part of the way to parallel, stayed for a bit do that again do the usual StC + partial FL BP: 135 lb x 3, 4, 3 KBCP: 18 kg x rf x 1, 1 - allowing scapula on right side to move up remains the key for pain-free pressing. DL: double over: 125 kg x 1, 135 kg x 3