August 30, 2023: Variety

Rings: Plank FL break Rings - the rest of the usual break KBMP: 16 kg x rf x 5 - watched video from yesterday, trying now to minimize leaned-back posture. NB that I don't lean back during, but it's a postural thing. NB #2 - it puts more pressure on my bad disc with straighter posture, ugh. SQ: 65 kg x 1 - right hip, front muscles very sore, and since I did a lot of walking and driving and kettlebell swings over the last few days, I'm going to let discretion be the better part of valor and skip squatting today BP: 135 lb x 5, 3

August 29, 2023: KBMP, SW

On the road walked a lot yesterday and today KBMP: 16 kg x rf x 5, 5 short break SW: 00:00 - 32 kg x left x 10 01:20 - 32 kg x right x 10 02:40 - 32 kg x 2h x 15 04:00 - 32 kg x left x 10 05:20 - 32 kg x right x 10 06:04 - 32 kg x 2h x 15 08:00 - 32 kg x left x 10 09:20 - 32 kg x right x 10 10:40 - 32 kg x 2h x 15 - total 105 swings (60 1h and 45 2h)

August 27, 2023: KBMP

short walk Rings: FL from plank but holding 3 lb dumbbell between feet - first time weighted long break Rings: StC + kip extension x 7 KBMP: 16 kg x rf x 5, 5 - excellent, no clicks, no pain

August 26, 2023: SW

Rings: Planks walk (teach) Rings: rest of usual long break to teach SW: 00:00 - 32 kg x left x 10 02:00 - 32 kg x right x 10 04:00 - 56 kg x 2h x 7 06:00 - 32 kg x left x 10 08:00 - 32 kg x right x 10 10:00 - 56 kg x 2h x 10 12:00 - 32 kg x left x 10 14:00 - 32 kg x right x 10 16:00 - 56 kg x 2h x 10 - total 87 swing

August 25, 2023: SQ (light), BP (light), DL

Yesterday, just walk, no lifting Today SQ: 60 kg x 3 BP: 135 lb x 3 break DL: 125 kg x 1, 1 double over to warmup 12:16 pm: 145 x 5 - r/u (least favored) - felt great, felt pretty easy 12:31 - 145 x 5 l/u - a little more tired 12:47 - 145 x 5 - a little dizzy after the last set but, all in all, OK. A goodly amount of work

23 August 2023: SW

Rings: usual but break between FL and StC/KE (kip extension) short walk, long break KBMP: 16 kg x rf x 3, 5, 6 - wow, no right shoulder clicks, no pain, grip seems automatically tighter. I believe all the careful bw-only WM have been finally clicking into proper form, albeit it barely, and overall, the right shoulder is beginning to behave itself better. short break NB: big day yesterday, lots of sprints + BP, feel OK today but going to take it a bit easy. Back moving in ways this morning that it hasn't in a long time, feels great but a little less under control than usual. SW: 00:00 - 32 kg x left x 10 01:20 - 32 kg x right x 10 02:40 - 56 kg x 2h x 6 04:00 - 32 kg x left x 10 05:20 - 32 kg x right x 10 06:40 - 56 kg x 2h x 6 - total 52 swings HR: max = 151, avg = 138

22 August 2023: BP

WM: bw, a few, lf Rings: usual walk about 3 miles long break SQ: 65 kg x 2 paused - back sore where bar sits, enough for our first light SQ day in a while BP: 135 lb 00:00 - x 5 03:00 - x 5 05:00 - x 5 07:00 - x 5 - left tricep feeling pumped/weak 10:00 - x 4 - extra minute rest but still tired left arm NB: on the 3:00 after the first set, and before the last set, never have done 5 x 5 this fast, was good to try it

21 August 2023: SW

walk rings - usual break SW: feeling a bit tired today 00:00 - 32 kg x left x 10 01:20 - 32 kg x right x 10 02:40 - 56 kg x 2h x 5 04:00 - 32 kg x left x 10 05:20 - 32 kg x right x 10 06:40 - 56 kg x 2h x 5 08:00 - 32 kg x left x 10 09:20 - 32 kg x right x 10 10:40 - 56 kg x 2h x 10 - total 80 swings HR: max = 152, avg = 137

20 August 2023: SQ

early AM: walk including some bw WM late afternoon WM: bw (again) x lf x 1 KBMP: 16 kg x rf x 4, 5 SQ: 70 kg x 5, 5, 5, 5, 5

19 August 2023: SW

walk early Rings: tried usual but failed StC - came out by dropping to floor - so no kip extensions, either break SW: repeating 2 days ago 00:00 - 32 kg x left x 10 01:20 - 32 kg x right x 10 02:40 - 56 kg x 2h x 5 04:00 - 32 kg x left x 10 05:20 - 32 kg x right x 10 06:40 - 56 kg x 2h x 5 08:00 - 32 kg x left x 10 09:20 - 32 kg x right x 10 10:40 - 56 kg x 2h x 10 - total 80 swings HR: max = 148, avg = 128 (last time both were higher)

August 18, 2023: DL

walk including some WM long break DL: 125 kg x 1 double over 00:00 - 140 x 6 r/u - least favored 08:00 - 140 x 7 l/u - favored 16:00 - 140 x 3 l/u - getting tired 24:00 - 140 x 5 l/u - good, tired, psyched a little for last set but not feeling burned out like I did last week NB: 21 total reps, we'll take it. Also, both last week and this week, did a heavy swing session the day before, need to NOT do that again.

August 17, 2023: SW

walk 2.5 miles or so. Some bw WM along the way break Rings: usual KBMP: 16 kg x rf x 3, 5 SW: 00:00 - 32 kg x left x 10 01:20 - 32 kg x right x 10 02:40 - 56 kg x 2h x 5 04:00 - 32 kg x left x 10 05:20 - 32 kg x right x 10 06:40 - 56 kg x 2h x 5 08:00 - 32 kg x left x 10 09:20 - 32 kg x right x 10 10:40 - 56 kg x 2h x 10 - total 80 swings - last couple of rep were tough NB: repeat this session next time HR: max = 157, avg = 143

August 16, 2023: SQ, BP

Yesterday, not much, just walk. Still feeling tired from I-don't-know-what Today, Wednesday Walk 2-1/2 miles including a few bw WM short break SQ: going to try 65 kg and aim for 5 x 5 in a few weeks. Low bar, rock bottom, short pause 65 kg x 5, 5, 5, 5, 5 long break BP: aim for 5 x 5 w/ 135 lb 135 lb x 4, 5, 5, 4, 5 - ugh. Some tinging in right inner thigh where nerve issue from herniated L4-L5 is - not sure if this is good or bad. It's not numb, which is good, but it doesn't feel particularly pleasant, either, rather like it's asleep.

August 14, 2023: Variety

yesterday, not much - tired, took 2 naps Today: arm swinging, toe touch on porch railing, Egyptians walk a mile or two w/ 30 lb in backpack long break Rings: usual break Rings: FL again break WM: 4 kg this time, finally got a good one on my right side, did perhaps 2 or 3 each side KBMP: 16 kg x rf x 3 - first two right were a new, better groove.

August 12, 2023: SW

yard work Rings - FL from plank break Rings - another FL as part of usual stuff KBMP: 16 kg x rf x 3 - enough as we did these yesterday also and are just starting to try to be consistent with them. break SW: 5-sec less rest between sets (on the 1:30, now on the 1:25 00:00 - 32 kg x left x 10 01:25 - 32 kg x right x 10 02:50 - 56 kg x 2h x 5 04:15 - 32 kg x left x 10 05:40 - 32 kg x right x 10 07:05 - 56 kg x 2h x 5 08:30 - 32 kg x left x 10 09:55 - 32 kg x right x 10 11:20 - 56 kg x 2h x 10 - total 80 swings

August 11, 2023: Variety

walk about 3 mi break Rings: usual break KBMP: 16 kg x rf x 1, 2, 3 - about half the reps were good (meaning no clicking in the shoulder) 1-leg DL: 16 kg x rf x 2, 3

August 10, 2023: DL (heavy)

walk 4+ miles including 6 sprints break tired after walk w/ sprints, not sure how this is going to go. DL: Plan is 135 kg (298 lb) x 8 reps x 3 sets 00:00 - 135 x 5 r/u rest 5:00 05:00 - 135 x 4 r/u rest 5:00 10:00 - 135 x 5 l/u rest 7:30 17:30 - 135 x 5 l/u rest 5:30 23:00 - 135 x 5 l/u rest 5:30 28:30 - 135 x 5 l/u NB: 29 total reps, so not 8 reps x 3 sets but more overall volume. Good on a tired day, gives confidence for next week's final 8 x 3 - or similar - session.

August 9, 2023: SW (75)

ring hang, pu position (like a bar) for 60 seconds break Rings: plank FL, short rest, repeat break Rings: usual StC + 5 kip extensions long break WM: bw x 1 l/r SW: 00:00 32 kg x left x 10 01:30 32 kg x right x 10 03:00 56 kg x 2h x 5 04:30 32 kg x left x 10 06:00 32 kg x right x 10 07:30 56 kg x 2h x 5 09:00 32 kg x left x 10 10:30 32 kg x right x 10 12:00 56 kg x 2h x 5

August 8, 2023: BP

Nothing until 2 PM, skipped usual rings things, a bit tired this AM and trying not to do them every day as much. RT: Hang from a pair of Rolling Thunder handles rotated to be in line like a pullup bar - 30 seconds break BP: 145 lb x 7 155 x 5, 3, 4 - 12 best recent total reps @ this weight NB: would have done more but got a cramp in my left hamstring short break skipped DL WHEEL: 4th step, about 7 altogether, aiming for full extension to help stretch out right shoulder.

August 7, 2023: SQ (light), BP (light), SW (50)

Rings - usual walk break NP: lots w/ 8 kg, some 6 kg KBMP: haven't done in a while 16 kg x rf x 4 18 x rf x 3, 3 - went well SQ: high bar 65 kg x 2, rock bottom, pause 65 x 5, rock bottom (no pause) 70 x 2, rock bottom low bar 75 kg x 3, 3 - left knee not tracking well, will stop here. Been a while since we've done these, at least 2 weeks, maybe sore from the bit of running on Saturday I did. BP: 135 lb x 3 - will do this again tomorrow, so enough for today break SW:

August 6, 2023:

WM @ bw - been doing these again lately Rings - usual break

August 3, 2023: BP, (heavy), DL (heavy)

Road trip July 30 in the afternoon, a Sunday, returning home Tuesday afternoon. While on the road, on Monday the following swing session: SW: 32 kg x lf x on the 1:30 - 6 sets of 10 one-handed, and one set of 20 two-handed And on Tuesday, walk about 5 miles. Wednesday at home, just a hang and a plank FL on the rings and nothing else Thursday, today: Walk break Rings - usual break BP: 135 lb x 8 - PR reps this go-round 155 x 5, 5 - 5 is a recent PR, so good to get it and great to get it twice, is 80% of all-time 1RM 165 x 2 - same as last time but happy to get it after the 10 reps total @ 155 150 x 5 - total 22 lifts, good short break DL: 00:00 130 kg x 8 r/u 10:00 130 x 8 l/u 20:00 130 x 8 l/u

July 30, 2023:

walk rings: usual