December 31, 2023:

walk about 1.5 mi Rings: usual

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

December 29, 2023: SW

SW: 32 kg OTM lf x 6 x 12 sets

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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