September 27, 2023: SW

walk long break Rings: FL, StC tried rings at bottom in hammer position, felt very weak coming out of it, didn't do kip extensions today long break walk SW: 01:00 - 32 kg x left x 10 02:15 - 32 kg x right x 10 03:30 - 48 kg x 2h x 10 06:00 - 32 kg x left x 10 07:15 - 32 kg x right x 10 08:30 - 48 kg x 2h x 10

September 26, 2023: BP, DL (light)

Yesterday, walk while travelling Today Rings: FL walk Rings: usual (another FL then StC, tried holding rings like they were a bar) BP: 135 lb (~60 kg) x 3 (last time was 5, now a warmup/rampup) 145 lb (~65 kg) x 5 (last time was 4) 155 lb (~70 kg) x 4 (last tie was 3) 165 lb (~75 kg) x 1, 2 (last time was 2) Hack DL: 95 lb x 1 145 x 3 195 x 5

September 24, 2023: SW

walk Rings - usual long break WM: bw x lf x 1, 4 kg x lf x 1 break SQ: skipped 65 kg 70 kg x 5 75 x 5 - up 1 rep from last time 80 x 4 - same 85 x 3 - same next time will try 90 x 1

September 23, 2023: KBMP, SW

walk early, as usual KBMP: 18 kg, ladders of 1-2-3 x 3 with a student, rf - most presses I've done a while, felt fine. Later: SW: 00:00 32 kg x left x 10 01:15 32 kg x right x 10 02:30 48 kg x 2h x 10 5:00-ish break repeat above Total = 60 swings

September 22, 2023: DL

Yesterday, just a bunch of walking on errands and a few WM Today: DL: Switched to DL Bar (Texas) 2:46 PM - 125 kg x 5 double over 2:53 - 135 x 4 r/u (least favored) 3:02 - 145 x 3 l/u 3:11- 155 x 2 l/u 3:21 - 165 x 1 l/u - forgot to start video, was slow but kept moving

September 20, 2023: BP

walk long break WM: 4 kg x lf x 1 long break Rings: usual short break BP: 135 lb (~60 kg) x 5 145 lb (~65 kg) x 4 155 lb (~70 kg) x 3 165 lb (~75 kg) x 2

September 19, 2023: SQ

Rings: FL @ bw + 4kg on left foot FL @ bw + 4kg on right foot FL short break StC + 5 kip extensions walk long break SQ: 65 kg x 5 70 x 5 75 x 4 80 x 3 85 x 2

September 18, 2023: Variety

Saturday, September 16 - swings with a student: 32 kg x left x 10, x right x 10, 48 kg x 2h x 10 - repeat, total 60 Sunday, September 17 - nothing, very tired Monday, today: Rings: usual w/ walking and errands between WM: 4 kg x lf x 3 - progress KBMP: 18 kg x rf x 1, 2, 3 break WM: 4 kg x lf x 3 again

September 15, 2023: DL

Yesterday, a few stair sprints while running errands - tripped on one of them. Also spent an hour or so taking apart some old bikes to fit into big trash bag. Today, Friday cat woke me up at 2:30 AM - ugh, back still a little sore from yesterday on the train station stairs been dropping weight for the last few days. DL: 2:10 PM - 125 kg x 2 double over 2:15 - 145 kg x 1 double over 2:20 - 160 kg (353 lb, 94%) x 1 r/u - felt heavy, tough getting tight 2:23 - repeat the above single, same grip That's it - weight feels heavy today so going to regoup and home next week is better. Also might switch to DL bar for next time. -S-

September 13, 2023:

walk, long break, another walk Rings: usual

September 12, 2023: KBMP, SW

Sunday, off, just walk Monday, off, just walk Today, Tuesday Lots of yard work - cleaning off porch for construction, moving lots of stuff to back long break Rings: FL, FL, usual StC + KE (kip extension x 5) WM: 4kg x lf x 2 - these are improving, finally able to skip bw-only and use a weight, albeit a very small one. Focus that seems to make a difference is treating the weight overhead like it's light - easy when it is - and engaging the hip flexor on the right side when that's the bearing side. KBMP: 16 kg x rf x 3 - not great in terms of shoulder pain, 3 - excellent, 7 - little click because I didn't keep "long collarbone" cue, but no pain at all. NB: thought about squats but decide to wait until next week again break SW: 32 kg x lf x 10's on the :60, 6 sets, 60 reps max = 155, avg = 140

September 9, 2023: Variety

day after heavy DL day, taking it easy walk long break Rings: usual break WM: 4 kg x lf x 1 - working on actively using hip flexor as I lower, seems to help on right side with disc KBMP: 18 kg x rf x 1 SW: 32 kg x lf x 10's on the :60, total 6 sets = 60 reps

September 8, 2023: DL

yesterday, off, just a few walks Today, Friday walk break DL: 1:25 PM - 125 kg x 2 double over 1:29 - 155 (91%) x r/u x 5 1:43 - 155 x l/u x 5 2:01 - 155 x l/u x 5

September 6, 2023: Variety, SW

walk Rings - usual Rings - tried an archer pullup - up, left out, left in, right out, right in - which went OK, haven't done in a while. Evil Wheel: 4th step: 4, 4 break SW: 00:00 - 32 kg x left x 10 01:00 - 32 kg x right x 10 02:00 - 32 kg x left x 10 03:00 - 32 kg x right x 10 05:00 - 32 kg x 2h x 20

September 5, 2023: KBMP, SQ (light), BP

walk break rope arms and WM w bw and 4kg, 4 kg lf for ladder 1, 2 break walk again break Rings: usual but FL x 2 first then StC + kip extensions but only 3 KE - tried to do them more controlled break SQ: 65 kg x 5 BP: 145 lb x 5, 5, 5, 5, 2 - ran out of time, but probably could have gotten this with 5 more minutes

September 4, 2023: SW

skipped rings today SW: 32 kg x lf x 10's on :60, 6 total sets, not terribly high or terribly vigorous

September 3, 2023: SQ (heavy), BP (light), DL (hack, light)

nothing early Rings - 3 FL, first two were parallel but hips were low, third one was more my usual: body straight but not up to parallel. After that, the usual short break then StC + 5 kip extensions break SQ: switched back to Chuck Taylors 65 kg x 5 70 x 5 75 x 4 80 x 3 85 x 2 - this weight was my one and only SQ attempt at last year's meet. Will repeat this session next week, will try to add 90 as a top single, and will video to check depth. Recent 1RM is 107.5 kg so 85 kg is about 80%. We missed the previous SQ day due to soreness from, I think, a combination of a too-vigour hip flexor stretch in the middle of a very early walk _and_ a lot of driving, so we won't be a pig about today's session short break BP: also in Chuck Taylors, not sure if I like this, maybe the additional heel elevation of the Oly shoes is better ... 135 lb x 5 145 x 5 short break DL: Hack (behind the back), DL bar 95 lb x 2 145 x 5 195 x 5 - hammies getting tired 245 x 2 - felt a little light-headed but weight wasn't hard.

September 2, 2023: Variety

An easy day, taught some, did some WM w/ bw and w/ a 4kg bell, did my usual stuff on the rings, and took a walk.

September 1, 2023: DL

Was tired yesterday, walked quite a bit doing errands, no lifting save a few bw and 4k WM Today: walk w/ some bw WM DL: 3:30 PM - 150 kg (88%) x r/u x 5 3:50 - 150 x l/u x 5 4:10 - 150 x l/u x 5