## Wednesday, January 31, 2024

### 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

## Tuesday, January 30, 2024

### 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

## Monday, January 29, 2024

### 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

## Sunday, January 28, 2024

### 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.

## Saturday, January 27, 2024

### 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

## Wednesday, January 24, 2024

### 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

## Tuesday, January 23, 2024

### 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

## Monday, January 22, 2024

### 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

## Sunday, January 21, 2024

### 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

## Saturday, January 20, 2024

### 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.

## Friday, January 19, 2024

### 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

## Thursday, January 18, 2024

### 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

## Wednesday, January 17, 2024

### 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

## Sunday, January 14, 2024

### 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

## Saturday, January 13, 2024

### 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

## Thursday, January 11, 2024

### 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

## Wednesday, January 10, 2024

### 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

## Tuesday, January 9, 2024

### 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

## Friday, January 5, 2024

### 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

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