January 31, 2024: GTG DL

Some WM scattered throughout the day @ 6k, lf Rings: FL walk Rings: rest of usual DL: Straddle: 125 kg x 1 each way Hack + conventional on short rest: 140 kg x 1 each w/ least favored mixed grip rest 10 minute Hack + conventional as above but other grip break Straddle: 130 kg x right front (not great) x 1, left front x 1 - good 10 min break Conventional 140 kg x least favored x 1, rest 1-2 min, favored by 1

January 30, 2024: GTG-ish DL

No rings today short walk into town for errands WM: bw x lf x 1, 6 kg x lf x 1 DL: Hack: 140 kg x least favored grip x 1, 1-2 min rest, Conventional same 8 min rest Repeat but favored mixed grip

January 29, 2024: Variety, GTG DL

Rings: usual walk GTG-ish DL: 140 kg x conventional x 1 Rings: usual again to demo for a friend GTG-ish DL's 140 kg x ... hack x 1 least favored grip, conventional by one same with 1-2 min betwee 15-20 min break hack x 1 favored grip, conventional by one same Need to do more DL earlier in the day

January 28, 2024: SW

Rings: usual long break a few WM here and there w/ 6 kg SW: 00 - 36 kg x left x 4 01 - 36 kg x right x 4 02 - 32 kg x left x 4 03 - 32 kg x right x 4 05 - 36 kg x left x 4 06 - 36 kg x right x 4 07 - 32 kg x left x 4 08 - 32 kg x right x 4 09 - 36 kg x left x 4 10 - 36 kg x right x 4 11 - 32 kg x left x 4 12 - 32 kg x right x 4 13 - 36 kg x left x 4 14 - 36 kg x right x 4 15 - 32 kg x left x 4 16 - 32 kg x right x 4 17 - 36 kg x left x 4 18 - 36 kg x right x 4 18 - 32 kg x left x 4 20 - 32 kg x right x 4 21 - 36 kg x left x 4 22 - 36 kg x right x 4 23 - 32 kg x left x 4 24 - 32 kg x right x 4 NL = 96 avg = 129, max = 140 NB: Had a pretty big lunch about 90 minute prior to this, also did a bit of exercise, and pulse was about 115 when I started - wasn't great exercising with a full belly.

January 27, 2024: GTG DL

Last night was the 3rd night out of 4 I've been awakend in the middle of the night, so no exercise today but a short walk, and a nap Today, again a mid-night disturbance ... can't win. Rings: usual WM: a few bw-only earlier, now 6 kg x lf x 3 - improving GTG DL: minimum 15 min rest between lift 140 kg x 1 r/u (least favored) Hack: 130 kg x 1 double over WM: 6 kg x lf x 5 - progress GTG DL: Conventional: 140 kg x 1 l/u (favored) Hack: 135 kg x 1 double over Hack: 140 kg x 1 double over - finally!!! No longer GTG, just playing with ... Assorted Hack DLs on a DL bar, experimenting with mix grip for the first time. Approximately one single each way with 135, 185, 235, 285. Seems like the grip I like best for conventional, with my right palm facing to the back and my left palm facing front, feels better. I call that l/u for left under on conventional DL but I'm not sure what's over what's under here.

January 25, 2024: DL

Rings: usual break WM: 6 kg x lf x 2 break DL: Hack: 125 kg x several singles on about 10 minutes rest break Hack: 130 kg x 1 135 x 1 140 x fail 140 kg, Conventional, double over - 3 singles about 5-10 minutes apart break 140 kg x 1 conventional, double over

January 24, 2024: Hack DL

WM: 6 kg x lf x 1 break Rings: usual break, short walk break WM: 6 kg x lf x 3 DL: 140 kg x conventional x double over x 1 15 min rest 140 kg x hack x fail, fail break 135 kg x hack x fail 125 kg x hack x 1 - finally

January 23, 2024: SW

Rings: usual break WM: bw x 1 break WM: 6 kg x 1 break WM: 6 kg x lf x 3 - getting easier SW: 00 - 36 kg x left x 4 01 - 36 kg x right x 4 02 - 32 kg x left x 4 03 - 32 kg x right x 4 05 - 36 kg x left x 4 06 - 36 kg x right x 4 07 - 32 kg x left x 4 08 - 32 kg x right x 4 09 - 36 kg x left x 4 10 - 36 kg x right x 4 11 - 32 kg x left x 4 12 - 32 kg x right x 4 13 - 36 kg x left x 4 14 - 36 kg x right x 4 15 - 32 kg x left x 4 16 - 32 kg x right x 4 NL = 64 avg = 122, max = 134

January 22, 2024: DL

Rings: FL long break Rings: the rest of usual (StC + kip extensions x 3-8) break DL: on 15 min or longer breaks 140 kg x conventional double over x 1 140 kg x sumo double over x 1 140 kg x conventional double over x 1

January 21, 2024: DL

Rings - usual long break DL: GTG 120 kg x 1 double over, focus on not letting hips come up first. Thought it was 140 - oops 45 minutes later, these all about 10 minutes apart 140 kg Hack x fail, just reload bar and try again 130 kg Hack x 1 135 kg Hack x 1 140 kg x conventional x 1 double over

January 20, 2024: DL

Rings: usual break DL: Hack: 120 kg x 1-2-3-4 - felt quads getting tired on 3rd reps of last set but was able to fix form/positioning break WM: 6 kg x lf x 2, 8 kg x left, fail right, 6 kg x lf x 2 - must, must, must increase volume on these, GTG.

January 19, 2024: SW, DL

Rings: usual walk SW: 00 - 32 kg x left x 6 01 - 32 kg x right x 6 02 - 32 kg x left x 6 03 - 32 kg x right x 6 04 - 32 kg x left x 6 05 - 32 kg x right x 6 06 - 32 kg x left x 6 07 - 32 kg x right x 6 08 - 32 kg x left x 6 09 - 32 kg x right x 6 10 - 32 kg x left x 6 11 - 32 kg x right x 6 avg = 119, max = 132 later DL: 140 kg x 1, 1 r/o grip to demo 'fast/easy' form and 'good' form

January 18, 2024: SQ, BP

WM: 6 kg x lf x 6 break Rings: usual WM: 6 kg x lf x 1-2-3 ladder SQ: 70 kg x 3, 3, 4 BP: 70 kg x 1-2-3-4, 1-2-3 - didn't have it to try the last set today. I think the windmills tire my right shoulder, even with the light weight

January 17, 2024: SW

WM: 6 kg x lf x 1 break Rings: usual break WM: 6 kg x lf x 2 break SW: 01 - 32 kg x left x 6 02 - 32 kg x right x 6 03 - 40 kg x left x 4 04 - 40 kg x right x 4 05 - 48 kg x 2h x 5 06 - 48 kg x 2h x 5 extra minute's rest 07 - 32 kg x left x 6 08 - 32 kg x right x 6 09 - 40 kg x left x 4 10 - 40 kg x right x 4 11 - 48 kg x 2h x 5 12 - 48 kg x 2h x 5 NL = 60

January 16, 2024: SQ

Yesterday, on the road Today, Tuesday Rings: usual WM: 6 kg x lf x 1 break SQ: 65 kg x 5, 6 70 x 5, 6

January 14, 2024: SW

WM: 6 kg x lf x 1 Rings: usual break WM: 6 kg x lf x 2 break SW: 01 - 32 kg x left x 6 02 - 32 kg x right x 6 03 - 40 kg x left x 4 04 - 40 kg x right x 4 05 - 48 kg x 2h x 5 06 - 48 kg x 2h x 5 07 - 32 kg x left x 6 08 - 32 kg x right x 6 09 - 40 kg x left x 4 10 - 40 kg x right x 4 11 - 48 kg x 2h x 5 12 - 48 kg x 2h x 5 13 - 32 kg x left x 6 14 - 32 kg x right x 6 15 - 40 kg x left x 4 16 - 40 kg x right x 4 17 - 48 kg x 2h x 5 18 - 48 kg x 2h x 5 19 - 32 kg x left x 6 20 - 32 kg x right x 6 NL = 102 reps

January 13, 2024: Variety

https://youtu.be/dRN9QpVpOKA - 1:05 hang from Rolling Thunder handles at 7:45 AM. Saw a video, decided to try it. Rings: usual, slowing lower of legs from l-sit

January 12, 2024: Variety

WM: 6 kg x lf x 1, 2 walk break SW: 32 kg x lf x 6's on the :60 for 12 sets, NL=72 avg = 120, max= 135

January 11, 2024: DL

Rings: usual break walk break DL, Hack: singles @ 95 lb, 145, 195, 205 DL, conventional: 125 kg x 3 r/u 140 x 10 l/u (82.35% 1RM) PlanStrong predicts 5-7 RM for this weight

January 10, 2024: SQ, SW

WM: 6 kg x lf x 2 Rings: usual break WM: 6 kg x lf x 3 on left, 5 singles on right SQ: 25 kg bar for the first time, first SQ in a few weeks, first low-bar back SQ in about 3 months. 47 kg x 3 57 x 3 67 x 3 75 x 5 break SW: 00:00 - 32 kg x left x 6 01:00 - 32 kg x right x 6 02:00 - 32 kg x left x 6 03:00 - 32 kg x right x 6 04:00 - 32 kg x left x 4 05:00 - 32 kg x right x 4 06:00 - 32 kg x left x 4 07:00 - 32 kg x right x 4 08:00 - 32 kg x left x 6 09:00 - 32 kg x right x 6 10:00 - 32 kg x left x 6 11:00 - 32 kg x right x 6 - NL = 64 swings

January 9, 2024: Variety, BP

Rings: a few FL's with varying strategies, e.g., getting as high as possible as quick as possible then coming right down. Then the rest of the usual - StC followed by kip extensions. SW: 48 kg x left x 5, right x 5 - very low 40 kg x left x 10, short rest, 40 kg x right x 10 - low although higher than the 48, focus on keeping grip good break WM: 6 kg x lf x 2, 3 - progress break BP: 155 lb x 1, 2, 3, 4 - good first day back

January 8, 2024: WM, SW

Over the Jan 6-7 weekend, not much. Shoveled snow, walked Today, Monday Rings: usual WM: 6 kg x lf x 1, 1, 2 8 kg x lf x 1 - right side only went when I ran my left hand down inside my left leg. Not perfect but a start with a heavier weight NL = 5 WM each side today, need to keep up the volume with these better than I have been short break SW: 00:00 - 32 kg x left x 6 01:00 - 32 kg x right x 6 02:00 - 40 kg x left x 4 03:00 - 40 kg x right x 4 04:00 - 48 kg x 2h x 5 05:00 - 32 kg x left x 6 06:00 - 32 kg x right x 6 07:00 - 40 kg x left x 4 08:00 - 40 kg x right x 4 09:00 - 48 kg x 2h x 5 rest about 6-7 minutes minutes 15:00 - 32 kg x left x 6 16:00 - 32 kg x right x 6 17:00 - 40 kg x left x 4 18:00 - 40 kg x right x 4 19:00 - 48 kg x 2h x 5 - 75 swings, 40 kg were low and/or ugly for the most part but we have to start somewhere

January 5, 2024: SW

Tried the "spear" press drill - 15 lb bar, a single each side, 4 sets. I like it WM: 6 kg x lf x 1 Rings: usual break walk break SW: 00:00 - 32 kg x left x 10 01:00 - 32 kg x right x 10 02:00 - 40 kg x left x 5 03:00 - 40 kg x right x 5 04:00 - 32 kg x left x 10 05:00 - 32 kg x right x 10 06:00 - 40 kg x left x 5 07:00 - 40 kg x right x 5 - 60 swings

January 4, 2024: Variety

January 1 - walk a few times January 2 (Tuesday) - walk a bit in town January 3 (yesterday) - a few WM @ 6 kg, one set of 15 2h swings with a 48 kg bell while teaching Today: WM: 6kg x lf x 2, 1 Rings: usual later, a few goblet squats, RT hang, RT PU while teaching