July 29, 2023:Variety

short walk break Rings - usual short break Pushup: 5 SW: 32 kg x lf x 10 x 4 sets on the 1:30

July 28, 2023: BP (light), DL (light)

walk long break Rings: FL from plank x 1 break BP: 135 lb x 7 (6 two days ago, 5 before that) 145 x 6 (5 two days ago, 4 before that) 155 x 4 (same two days ago, 3 before that) 165 x 2 (1 two days ago, zero before that) NL = 19, up from 16 two days ago DL: on DL bar, double overhand 145 lb x 1 195 x 3 245 (65%) x 8 - better form than last time NL = 12, good for this easiest day

July 27, 2023: KBMP

walk w/ 25-30 lbs for a mile or so long break Rings: usual but one extra FL (both were poor) long break KBMP: focus on scapula moving and preventing "click" in shoulder on way down 16 kg x rf x 2, 5, 3 18 x rf x 3, 4

July 26, 2023: BP (light), DL (light)

Yard work Rings - usual break BP: 135 lb x 6 (last time was 5) 145 x 5 (last time was 4) 155 x 4 (last time was 3 165 x 1 (last time didn't attempt) - NL up from 12 to 16 break DL: on DL bar, all double overhand grip 145 lb x 3 195 x 5 245 x 6, 6

July 23, 2023: DL

early AM: ring hangs and short walk + 1 plank FL long break midday: rings: usual stuff including a shorter hang and another plank FL, plus StC + 6 kip extensions (last rep was tough) break DL: trying week #1 heavy day of competition cycle 00:00 - 125 kg x 8 r/u 09:00 - 125 x 8 l/u 20:00 - 125 kg x 8 l/u

July 22, 2023: KBMP

Rings - hang + FL break to teach Rings - StC + kip extensions break to teach more walk KBMP: 16 kg x rf x 2, 3, 5 18 kg x rf x 3, 5 16 kg x rf x 6 - total 24 presses, a pretty good day

July 21, 2023:

RT hold: 15 seconds break Rings: usual holds bu 30 sec each break

July 20, 2023: Variety

Didn't sleep well, think it was because the blanket slipped off the bed and I was cold. While teaching: SW: 32 kg x several 2h and 1h swings 56 kg x 10 48 kg x 10 long break Rings - usual - between Plank FL hold and StC + kip extension, did a :24 hang on RT's in neutral grip position

July 19, 2023: KBMP

RT: hang palms forward (like PU), thumbless x 1, guesstimate 10 seconds Rings: hang - 20/15/15 (2h, L/R + 2+3) short break Rings: usual but only 3 kip extensions - tired from a big lifting day yesterday, and skill level a little low after not doing these as much lately. walk break KBMP: 18 kg x rf x 2, 3, 3, 4 - best day of late w/ this weight - only 2nd or 3rd day, I think.

July 18, 2023: SQ (light), BP (light), DL

Rings - hang only, usual 20/20/20 walk long break RT hang: 20 seconds FSQ: 40 kg from rack x 1 40 kg: CL x 1 + FSQ x 2 50 kg: CL x 1 + FSQ x 3 60 kg: CL x 1 - hard on wrists, not a great catch + FSQ x 5 SQ: high bar 65 kg x 5 75 kg x 4 SQ: low bar 85 kg x 2 - should video to check depth next time short break BP: 135 lb x 5 145 x 4 155 x 3 - enough for today break DL: 00:00 - 125 x 5 r/u - a little slower and more controlled the previous DL session (on July 13) 03:00 - 135 x 4 l/u - same, and 1 more rep than last time at this weight 07:00 - 145 x 3 l/u - was on 6:00 last time 13:00 - 125 x 5 r/u - enough for today, tired. avg = 132.7 kg, 78% 1RM - volume was 20 reps 5 days ago, 17 today, intensity was 77.45 then, 77 now

July 17, 2023: Variety

Rings - hangs only (2h x 20 sec, left + middle+ring right x 20 sec, reverse x 20 sec) walk about 5 miles w/ a 25 lb plate in my backpack. Hot, humid day. long break Rings - hangs again as earlier PU: RT bw x 4

July 16, 2023: PU, SW

short walk Rings - usual long break Pullup: RT x 5 short break SW: 10's on the 1:30 x lf, total 6 sets, 60 reps avg = 132, max = 142

July 15, 2023: KBMP

Continuing my pain-free pressing cycle - hallelujah, these last couple of weeks have been great KBMP: 16 kg x rf x 8 - felt great, using all my cues of extended t-spine, open shoulder, small rotation to pressing side break KBMP: 18 kg x rf x 5, x 3 - good!

July 14, 2023: Variety

walk to and from grocery store, home the long way w/ 30 lb of birdseed in a backpack. Hardly any raise in HR. break Rings - usual break SW: 2 sets of 10 lf w/ 32 kg while teaching

July 13, 2023: DL

early AM Kettlebell Mile walk. 0.9 mi w/ a 14 kg bell, switching hands freely another short walk break Rings: usual - got a 10-second hold on the plank FL, a best, then the usual rest DL: 125 kg is 73.5% 135 is 79.4% 145 is 85.3% 155 is 91.2% 160 is 94.1% 165 is 97.1% 00:00 - 125 x 5 r/u 03:00 - 135 x 3 l/u 06:00 - 145 x 2 l/u 12:00 - 125 x 5 r/u - flying off the ground 15:00 - 135 x 3 l/u 18:00 - 145 x 2 l/u - avg intensity 77.45%, avg weight 131.67 kg, total volume 20 lifts, most I've done in a long time

July 12, 2023: KBMP, SW

yesterday, Tuesday, upper back and neck were sore, so did a 5-mile walk and no lifting Today: hold on Rolling Tunder for a few seconds, repeated several more times throughout the day. Rings: plank FL x 3, StC + kip extensions x 5 - this is the 'heavy' day of the usual ring work. 'normal' is just one FL. break yard work break KBMP: 16 kg x rf x 8, 8 - better, 8 - middle set was best, this was 2nd best long break SW: 32 kg x lf x 10's on the 1:30, total 6 sets avg = 125, max = 139 - not much energy for these so HR low and effort level also low, IMO.

July 10, 2023: SQ, BP (light), DL (light)

walk break CL/FSQ (1 cl, multiple fsq): 40 kg x 3 50 x 5 55 x 5 60 x 5 break 70 x 4 - PR, still paused, might have been able to squeak out one more but no reason to push it today BS (high bar): 75 kg x 2 - paused, x 5 w/o a pause, PR this round I think BS (low bar): 80 kg x 4 NB: Fewer other things, more low bar squats in the main cycle that starts in a few weeks, and possibly we ease towards that sooner. Perhaps FSQ on 40x3, 50x2, 60 x 1 70 x 4-5, skip high bar, and start w/ 80 on low bar BP: 145 lb x 5 reps x 2 sets, middle finger on rings - best these have felt in a while long break DL: 125 kg x hook grip w/ hold at lockout x 1, 1 125 x r/u w/ hold at lockout x 1 125 x l/u w/ hold x 1 Dinnie: tried left in front, didn't go, probably need to do these first on easy DL days as the grip is tougher and the weight is heavier

July 9, 2023: KBMP, SW

early AM walk break (play in church) At about noon: Rings: usual break KBMP: 14 kg x rf x 8 16 kg x rf x 8, 8 - top of last rep, if I futz around with position, I can tweak my mad disc - let's not do that, eh? :) NB: Another recent PR day, presses felt very strong on right side all the way through, with a little muscular fatigue on left side by the end of the last set which is actually OK for my purposes. short break SW: 32 kg x lf x 10's x 6 sets on the 1:30 - HR higher because still recovering from presses avg = 139, max = 153

July 8, 2023: DL

Yesterday, nice, brisk, long-ish (about 40 min each way) walk, nothing else Today: Rings - usual (1 FL from plank, rest, StC + kip extension x 5) break DL: all w/ quick reset at bottom 125 kg x 2 hook grip 125 x 4 r/u (least favored) 135 x 3 r/u 145 x 2 l/u 155 x 1 l/u - slow, stopped once but didn't lower. I am rusty at deadlifting heavy. The coming weeks will fix that! This weight is 91% 1RM

July 6, 2023: KBMP, SW

yard work Rings: usual (3 plank FL, break, then StC + kip ext) break KBMP: 14 kg x rf x 5, 10 - was great to remember to turn t-spine to the right a little for right side 16 kg x rf x 5 short break SW: 32 kg x lf x 10's on the 1:30, total 6 sets in 9:00. HR recovered to blue zone for first few sets but not for last few HR at 9:00 was 132, avg = 132, max = 145

July 5, 2023: SQ (light), BP

walk early w/ 3 Q&D-style sprints on the way back break Rings: FL from standing x 1 break Rings: FL from standing x 3 then rest of usual (StC and kip extensions) break Pistol: awful, tried w/ 8 kg, couldn't even get all the way down. Must keep on working on these SQ: low bar 65 kg x 5 75 x 4 80 x 3 - it's not SQ day so enough here BP: 145 lb x (1-2-3-4) x 2 = 20 reps. Back very stiff afterwards, some numbness/tingling but no pain in thighs, cramps in left hamstring. Need to do these every SQ and DL day as well as BP day

July 4, 2023: KBMP

walk Skipped rings today KBMP: 14 kg x rf x 8, 8, 8 - still need to mobilize/rotate t-spine a little to the right when pressing right

July 3, 2023: FSQ

Walk about a mile with about 40 lb extra weight. Lots of yard work Late afternoon: Rings: usual Pendlay Row: 105 lb x 7 - done as singles w/ short pause/reset at bottom CL: 40 kg x 1 50 kg x 1, 1, 1 FSQ: starting w/ last clean above, 50 kg x 5 w/ 1-sec pause at bottom 60 x 5 - same as above including pause 70 x 3 - same including pause

July 2, 2023: KBMP

yesterday, rings and some lifting while teaching including a few 20 kg presses and snatches Today, Sunday, no rings. Late after noon KBMP: rehab, continuing looking for comfortable, repeatable, no pain groove 12 kg x rf x 8 14 kg x rf x 8 14 kg x rf x 8 - feels very good