June 29, 2023: KBMP

walk Rings - usual break KBMP: 12 kg x rf x 8, 8, 8 on long rests between sets

June 28, 2023: KBMP

Sunday, drive a lot Monday, more driving - some walking and some pushing wheelchair both days Tuesday - back home, just walked in town Today, Wednesday Rings: usual break KBMP: 12 kg x rf x 8

June 25, 2023: KBMP, SW

Still on the road, no weights yesterday but lots of walking and pushing the chair Today, Sunday KBMP: 12 kg x rf x 5, 8 (we brought a 12 and a 32 with us) SW: 00:00 32 kg x 2h x 10 01:00 32 kg x 2h x 10 02:00 32 kg x 2h x 10 03:15 32 kg x 2h x 10 04:45 32 kg x 2h x 10 - total 50 swings

June 23, 2023: Variety, SW

Yesterday, drove all afternoon and into the evening. Carried the 32 kg kettlebell in a backpack. Today, Friday, on the road: a few pushups lots of pushing a wheelchair in the late afternoon: KBMP: 12 kg, rf, passed the bell back and forth between hands in the rack position, did 5 each side a few minutes break repeat above. break SW: 32 kg 00:00 32 kg x left x 5 00:30 32 kg x right x 5 01:00 32 kg x left x 5 01:30 32 kg x right x 5 02:00 32 kg x 2h x 10 05:00 - repeat above 10:00 - repeat again Basta per oggi. 90 swings

June 22, 2023: DL

6 dead hang, bw-only pullups walk w/ wm in the park and some stair sprints Rings: usual - 1 planks FL, StC, 6 kip extensions. NB: If you go really deep w/ the kip extensions at the bottom and keep your arms straight on the pull lup, it's pretty tough. short break DL: 125 kg x 3 double overhand - didn't let go of bar 135 x 2 r/u - didn't let go of bar 145 x 1 l/u 155 x 1 l/u - first time in months, not terribly fast but solid, and held lockout for few seconds before a controlled loweriing.

June 21, 2023: SW

walk Rings: usual but tried coming down into a FL instead of tuck or kip extensions - still don't like this break doctor visit - I have tennis elbow right, got a cortisone shot, will take it easy on lifting and begin stretching. break SW: 00:00 - 32 kg x left x 10 01:00 - 32 kg x right x 10 02:30 - 48 kg x 2h x 10 04:30 - 32 kg x left x 10 06:00 - 32 kg x right x 10 09:00 - 48 kg x 2h x 10 11:15 - 32 kg x left x 10 13:15 - 32 kg x right x 10 15:15 - 48 kg x 2h x 10 - total 90 swings HR: avg = 133, max = 147, duration = 17:30 until pulse back in Zone 2 (blue)

June 20, 2023: SQ, BP

Rings - usual break SQ: high bar 65 kg x 5 70 x 5 75 x 5 80 x 3 - first time this cycle 80 kg high bar low bar 85 x 2 (was 3 last time - a few too many lighter weights earlier, perhaps ... 85 x 1 - tired, tough to get tight today, this will have to suffice. (It is the 2nd day in a row of squatting so maybe that's some of it.) BP: 145 lb x 2, 3, 4 - no more time, and also tired

June 19, 2023: FSQ, BP

Yesterday, rings in the AM and yard work Today, Monday Rings - 3 plank FL, StC + 5 kip extensions CL: a few w/ empty bar from hang 40 kg x 1, 50 x 1 FSQ: from rack 60 x 5 (last week was 55 x 5 and 60 x 4 skipped 65 this week, last week was 3 rep 70 x 4 (last week was 2) 75 x 2 (last week was 1 70 x 4 - 15 reps but heavier than in recent weeks break BP: 145 lb x 5 - left hamstring started to cramp so stopping.

June 17, 2023: Variety

yesterday: Rings - 3 plank FL then StC + 4 kip extensions and some yard work. Taking it easy, big music day today Today, Saturday: Rings: 1 plank FL then StC + kip extensions

June 15, 2023: DL

was woken up at 2 AM, tired today walk - muggy, about 3 miles, including WM in the park break Rings - usual but shorter than usual break between plank FL and StC+kip extension, kip ext - 5 reps was hard Hack DL: 95 lb x 5 145 x 3 195 x 3 245 x 3 DL: 125 kg x 1 double over 135 x 1 double over 145 x 1, 1, 1 - l/u - did favored grip first by mistake, reset briefly at the bottom between them rest 3-4 min repeat above but r/u, total 6 singles. Tried a little slower lift speed on final single, didn't like it at all!

June 14, 2023: BP, SW

walk break Rings - the new usual - plank FL from ground, 5 reps kip extension on the way out of a StC BP: index fingers on rings 135 lb x 5, 10 - finally. Seem to have tweaked my neck on the left side a little. break neck already mostly better 145 lb x 3, 3 SW: 00:00 48 kg x 2h x 10 01:45 48 kg x 2h x 10 03:45 - HR back to Zone 2

June 13, 2023: KBMP, FSQ, SQ

Rings - moving to 1-3 plank FL holds then StC then kip extension x 5 as our new normal. Did that today. break KBMP: 20 kg x rf x 1, 2, 3 - 2nd day in a row for these. CL + FSQ: 40 kg x 1 rack the bar FSQ: 50 kg x 5 55 x 5 - up a rep on this and the next 3 sets from a week ago, good 60 x 4 65 x 3 70 x 2 75 x 1 - 21 reps break SQ: High Bar: 65 x 5 70 x 5 75 x 5 (up from 3 last week) - 21 + 15 = 36 reps Low Bar: 80 x 3 (up 1 from last week) 85 x 2 (up 1 from last week, too) - total 41 reps today

June 12, 2023: KBMP,

walk to recycling center and back, 5 dips and 3 PU in each direction at park stations break KBMP: 20 kg x rf x 1, 2, 3 - good for not having done in a while.

June 11, 2023: SW

yesterday, yard work and a little walking Today, Sunday: yard work Rings: plank FL, StC, 4 kip extensions (up from 3). Focused on keeping right elbow nice and locked, especially in StC, as I seem to be developing some tennis elbow on my right. Also didn't force the false grip, just took a nice, full (as opposed to just finger hooks) grip. long break PU: NP style, 2h x 5 SW: w/ HR monitor 00:00 - 32 kg x left x 7 01:00 - 32 kg x right x 7 02:00 - 32 kg x left x 7 03:00 - 32 kg x right x 7 04:00 - 32 kg x left x 7 - more explosive 05:15 - 32 kg x right x 7 - also 42 reps 06:30 - 32 kg x left x 8 08:00 - 32 kg x right x 8 09:30 - 32 kg x left x 8 11:00 - 32 kg x right x 8 42 + 32 = 74 reps break to switch weights 13:00 - 48 kg x 2h x 8 14:45 - 48 kg x 2h x 8 16:45 - 48 kg x 2h x 8 18:45 - 48 kg x 2h x 10 74 + 34 = 108 reps 21:00 - HR back to Zone 2

June 9, 2023: Variety

need a break from serious lifting today walk about 3 mi, some exercise stations along the route: Dip x 3, very deep and paused, also paused at lockout PU x 1 PU x 2 Pistol x 1 each leg Dip x 3 again

June 8, 2023: SW

yard work Rings: 3 FL from plank, then StC and 3 kip extensions on the way out instead of a partial tuck FL. Abs well used and tired. walk SW: 48 kg x 2h x 5 reps x 10 sets, HRM and started new set when back in Zone 2 break 48 kg x 2h x 5 56 kg x 2h x 5

June 7, 2023: Light KBMP, FSQ, SQ, and BP, regular DL

walk Rings - usual break KBMP: 20 kg x rf x 3 - groove is keeping right shoulder back, groove back, feels good only this way both up and down Row: Pendlay, 95 lb x 8 CL/FSQ - 45 kg x 1CL + 5 FSQ SQ: 60 kg x 5 - high bar, I think BP: 135 lb x 5 DL: 125 kg x 2 - double overhand, light pause tng 135 x 2 - same 145 x 2 - r/u grip, again light pause tng 145 x 3 - l/u and otherwise same - total 5 @ 145, up from 4 singles last time which was a week or so ago

June 6, 2023: SW, BP

Rings - plank FL (usual), a few kip extensions - not usual, StC + partial tuck FL (usual) break SW: 48 kg x 2h x 5 w/ HR monitor, down to blue before each new set short break BP: index fingers on rings 135 lb x 2, 3, 5, 5, 6, 7 - total 28 reps

June 5, 2023: CL/FSQ, SQ

a bit of yard work Rings - usual break KBMP: 20 kg x rf x 1, 2 short break CL/FSQ/JK CL + JK: singles @ 30, 35, 40, 45 kg. 45 was pressed out so it's not a legal jerk but I got the weight over my head and held it, so I'm happy with that. CL + FSQ: 50 kg x 5 55 kg x 4 60 kg x 3 FSQ: from rack 65 kg x 2 70 kg x 1 75 kg x 1 - since my best ever FSQ is 80 kg, I think, we'll stop here for today SQ: 25 kg bar, high bar bar x 1 65 kg x 3, 5 70 kg x 5 75 kg x 3 SQ: 25 kg bar, low bar 80 kg x 2 85 kg x 1 - total 35 squats today

June 3, 2023: FSQ, BP

Was tired yesterday - probabbly having squatted two days in a row wasn't a great idea. No lifting, one short walk Today, Saturday: yard work Start lifting at 5 PM NP: 8 kg x rf x 2 - sore on outside of right elbow where I keep banging it - but may also be something I'm doing with this lift. Rings: usual: 1 plank FL, short rest, plank FL into StC into tuck FL on the way out Row: Pendlay: 95 lb x 5 CL/FSQ: 40 kg x 1 CL + 1 FSQ 50 kg x 1 CL + 5 FSQ 55 kg x 1 CL + 5 FSQ BP: 135 lb x 5, 5, 5, 4, 4 - been benching w middle fingers on rings, tried ring fingers for first 4 sets, then index fingers for last set. Index fingers on the rings definitely feels stronger.

June 1, 2023: FSQ

yard work walk including BW windmills break Rings - usual CL/JK: bar x 2, 25 x 1, 30 x 1, 35 x 1 FSQ (from rack): 40 x 3, 50 x 5 paused, 50 x 5 bounced