## Sunday, December 31, 2023

## Saturday, December 30, 2023

### December 30, 2023: SW

36 kg x 5's x 4 sets = NL = 20
break
36 kg x 4's OTM for 20 min = NL = 80
Day's NL = 100

## Wednesday, December 27, 2023

### December 27, 2023: SQ (light), BP (light), DL

Rings: usual
FSQ: Oly shoes, 65 kg x 2, 3
BP: Allstars
WM: 6 kg x lf x 2
Bench curl+press 2 x 8kg x 3
BP: 155 lb x 4
WM: 6 kg x lf x 1
Bench curl+press 2 x 8kg x 3 but don't touch at bottom, just hold near bottom for maximum stretch and then do next rep
BP: 155 lb x 5
WM: 8 kg x lf x 1 - not great but it went
Bench curl+press 2 x 10kg x 3
BP: 155 lb x 1 - IDK if it's because of the heavier WM and curl, but 1 was it. BP NL = 10 today, but it was really an undefined day, so we'll take this.
break now for a few hours, hoping to DL later
DL:
125 kg x 3 r/u
135 x 9 l/u

### December 26, 2023: Variety/easy

Not much for the last few days. A few swings here and there, walked some.
Yesterday, usual Rings thing
Today
walk
Rings: usual
walk more

## Thursday, December 21, 2023

### December 21, 2023: DL

Rings - usual
DL:
135 kg
x 1 r/u, x 1 l/u
x 2 r/u, x 2 l/u - all I had time for, and all I had energy for, too.

### December 20, 2023: SW, BP

FL on bar, StC + KE on rings
break
SW:
28 kg x lf x 10's on the :30 (a la Timed Simple) x 4 sets. Hamstring burning, stopped.
avg = 135, max = 145
break
SW: again
28 kg x lf x 10's on the :45 x 6 sets - total 100 swings today
avg = 137, max = 150
break
BP supersets today. The WM is just because it's good for me, and the light curl is to get the stretch at the start/finish.
WM: bw x lf x 2
Bench curl+press 2 x 8kg x 3
BP: 144 lb x 5
WM: 6 kg x lf x 1
Bench curl+press 2 x 8kg x 3
BP: 144 lb x 5
WM: 6 kg x lf x 1
Bench curl+press 2 x 8kg x 3
BP: 144 lb x 5
Getting a bit tired, so we'll just do BP for the final sets
BP: 144 lb x 5, 5

## Tuesday, December 19, 2023

### December 19, 2023: FSQ, BP (light)

Walk
break
Rings: usual but 2 FL. Tired so only 2 kip extensions today. Again did a very slow and controlled lowering into the bottommost position
break
WM: 6 kg x lf x 1, 2, 3 - focus on getting hip back at the start and before lowering
FSQ:
60 kg x 3
75 kg x 4, 4 - switch to power rack, 4, 4, 4 - total 4 reps x 5 sets today.
BP: 144 lb x 5

## Monday, December 18, 2023

### December 18, 2023: SW

Rings - usual but 2 FL. Very slow and controlled lowering into the bottommost position, focus on elbow lockout.
WM: lf, bw x 2, shoe x 2, 6 kg x 3, 6 kg x 2
long break
SW: 36 kg x 1h x lf
10 sets of 5 OTM
2 sets of 6 OTM - total 62 swings
tried to be more explosive
avg = 125, max = 139

## Sunday, December 17, 2023

### December 17, 2023: DL

Nothing yesterday, Saturday, except while teaching. Some walking both Friday and Saturday. Right elbow has been sore and I've been tired, so a couple of days off from lifting feels good, and now lifting at 6 PM on Sunday
DL:
125 kg x 2 double overhand
135 kg
Hack: 2 over
Sumo: 3 over
Conventional: 4

## Thursday, December 14, 2023

### December 14, 2023: SW

Rings - usual
SW: 36 kg x lf x 16 sets on the :60
avg = 118, max 133 - huge improvement

### December 13, 2023: FS (light), BP, SW (light)

Rings - usual
FSQ: 60 kg x 1, 2
WM: 6 kg x lf x 2
FSQ: 60 kg x 5
WM: 6 kg x lf x 2
FSQ: 60 kg x 7
BP: 144 lb x 5, 5, 5, 4 - 3rd set, did middle fingers instead of index, I think it's better.
break
Didn't have time to DL, but did do a few sets of 56 kg 2h swings while teaching - I figure this counts as a light DL day

## Wednesday, December 13, 2023

### December 12, 2023: SW

Long day, long drive
SW:
00:00 32 kg x left x 5
01:00 36 kg x left x 5
02:00 40 kg x right x 5
03:00 32 kg x right x 5
04:00 36 kg x left x 5
05:00 40 kg x left x 5
06:00 32 kg x right x 5
07:00 36 kg x right x 5
08:00 40 kg x left x 5
09:00 32 kg x leftt x 5
10:00 36 kg x right x 5
11:00 40 kg x right x 5 - total 60 swings including first 1h swings w/ 40 kg

## Monday, December 11, 2023

### December 11, 2023: FSQ

Busy day
WM: 6 kg x lf x 1 - getting easier and form is improving.
Rings: usual but 2 FL
FSQ:
60 kg x 3
70 kg x 5, 5, 5, 5, 5

## Sunday, December 10, 2023

### December 10, 2023: SW

walk
at 5 PM
WM: 6 kg x lf x 1 - but a good one each side. Making sure right hip moves seems important to a good result on that side.
SW:wait until HR in blue, 125, before next set
00:00 - 36 kg x left x 5
01:00 - 36 kg x right x 5
02:00 - 36 kg x left x 5
03:00 - 36 kg x right x 5
04:00 - 36 kg x left x 5
05:00 - 36 kg x right x 5
06:00 - 36 kg x left x 5
07:10 - 36 kg x right x 5
08:20 - 36 kg x left x 5
09:33 - 36 kg x right x 5
10:45 - 36 kg x left x 5
11:55 - 36 kg x right x 5
13:05 - 36 kg x right x 5 - two rights in a row, whoops
14:15 - 36 kg x leftt x 5 - 70 swings
avg = 128, max = 139

## Saturday, December 9, 2023

### December 9, 2023: FSQ (medium), BP (light), DL

yesterday, brisk early 3 mi walk, totalled 6 mi for the day.
Today, Saturday
WM: 6 kg x lf x 2 - internal shoulder rotation overhead feels good
Rings - usual
FSQ: 60 kg x 5, 5, 65 kg x 5
break
BP: 65 kg x 2, 3, 5
NB: warmed up w/ curl and press 2 x 6 kg kettlebells
break
DL:
130 kg x 3 r/u
130 kg x 10 l/u - 2 breaths at bottom between most reps until last

## Thursday, December 7, 2023

### December 7, 2023: FSQ (light) BP, SW

walk
break
WM: 6 kg, lf x 1, 2, 3
break
Rings: usual
FSQ: 60 kg x 4
BP: switched to kg plates on a 45 lb bar
65 kg (143 lb + 1 for the bar) x 5, 5, 5, 5, 3 - on the 2:30 or about 2:00 rest, extra minute before the final set but cooked already.
NB: Up from same weight x 5, 5, 4 last time - 23 reps today, 14 last time.
break
SW:wait until HR in blue, 125, before next set
00:00 - 36 kg x left x 5
00:30 - 36 kg x right x 5
01:00 - 36 kg x left x 5
02:15 - 36 kg x right x 5
03:15 - 36 kg x left x 5
04:05 - 36 kg x right x 5
05:05 - 36 kg x left x 5
06:05 - 36 kg x right x 5
07:10 - 36 kg x left x 5
08:15 - 36 kg x right x 5
09:20 - 36 kg x left x 5
10:25 - 36 kg x right x 5 - 60 swings

## Wednesday, December 6, 2023

### December 6, 2023: FSQ

walk
break
walk
break
Rings - usual but w/ a 2nd FL
break
WM: 6 kg x lf x 1, 2
FSQ:
60 kg x 3
70 kg x 5, 5, 4 - not enough fingers, and lost the bar when racking after fourth rep, 3 - a little gun-shy, 4 to finish

## Tuesday, December 5, 2023

### December 5, 2023:

two days completely off but walked more than I have lately
Today, Tuesday, very short on time:
00:00 - 36 kg x left x 5
00:30 - 36 kg x right x 5
01:00 - 36 kg x left x 6
01:30 - 36 kg x right x 6
02:00 - 36 kg x left x 7
02:30 - 36 kg x right x 7 - total 36 swings

## Saturday, December 2, 2023

### December 2, 2023: SQ (light), BP (light), DL

Rings - usual
a few things while teaching
WM: all lf, bw x 1, 6 kg x 2
FSQ: 60 kg x 5, 5
BP: 145 lb x 3, 3, 3
DL: all 120 kg
sumo x 5 double over
hack x 5 double over
sumo x 5 double over
hack x 5 double over
Did above 4 sets in the space of about 15 minutes, HR through the roof by the end

## Friday, December 1, 2023

### December 1, 2023: SW

walk
rake leaves
SW: with a student
00:00 - 32 kg x left x 10
01:30 - 32 kg x right x 10
03:00 - 32 kg x left x 10
04:30 - 32 kg x right x 10
05:00 - 56 kg x 2h x 10
10:00 - 32 kg x left x 10
11:30 - 32 kg x right x 10
13:00 - 32 kg x left x 10
14:30 - 32 kg x right x 10
15:00 - 56 kg x 2h x 10
avg = 131, max = 148

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