February 29, 2024: SW

Rings: FL x 4 today, then StC + KE walk long break SW: all 2h 48 kg x 5 56 kg x 5, 5 64 kg x 5 long break SW: 32 kg x lf x 6's for 20 sets avg = 138, max = 150 NL = 20 + 120 = 140 today

February 28, 2024: DL

Rings: FL x 2 break Zercher DL: 95 lb on 2" box x 1, 3 Rings: StC + KE break 12:27 PM DL: 145 kg x 1 r/u, x 1, 1 l/u (favored) 1:42 PM DL: 145 kg x 1 l/u, x 1 r/u, x 1 l/u

February 27, 2024: SW

Left shoulder was bothering me overnight - got up in the morning and clicked it back into place. Rings: usual but only 1 FL and only 4 KE - all fine break walk break walk again break walk again - total 4.7 mi SW: 32 kg x lf x 6's OTM for 16:00, total 96 reps - first 12 minutes were good, felt over the line for the last 4 but will adapt for nex time, I hope. avg = 137, max = 147. NB: HR wouldn't go below 90 to start, tired from walking today, from DL yesterday, from stress today. Also first time all 6's

February 26, 2024: DL

Documenting the day today, Monday, in more detail than usual. By the time I started doing some exercise, phone says I've walked about 1/2 mile, about 1000 steps. Errands around the house - emptied trash cans, put the compost out in the back, took the trash can to the street, etc. Coffee, protein bar, vitamins, water. 8:55 AM Rings: hang w/ 1 hand and first two fingers of the other, about 15 seconds each side 9:00 AM Rings: FL x about 10 seconds 9:15 AM Rings: FL again 10:05 AM Rings: StC + KE (Skin the Cat + Kip Extensions) 12:30 PM DL: 145 kg x 1 l/u, x 1 r/u, x 1 l/u walk 2:55 PM same 4:50 PM same - NL up to 9 today

February 25, 2024: DL

8 AM Rings: usual but only one FL long break 12:20 PM DL: 145 kg x 1 l/u (favored), x 1 r/u, x 1 l/u on about 2-3 min rest between. Felt good to start with favored grip 3 mile walk 3:25 PM - DL as above

February 24, 2024: DL

yesterday, 2 DL's in the afternoon, another pair an hour or two later Today Rings: FL walk break Rings: FL walk again 10:15 AM Rings: Finish usual: StC + KE 11:35 AM DL: 145 kg, conventional, x 1 r/u, x 1 l/u

February 21, 2014: SW, Rings, DL

Monday and Tuesday, 4 and 6 miles of walking, respectively Today, Wednesday: Rings: FL break SW: 32 kg 1h swing 16 sets of 4 swings OTM 8 sets of 6 swings OTM NL = 64 + 48 = 110 swings avg = 115, max = 140 - heartrate never got abotu 127 or to before we switched to 6's long break Rings: another FL then the usual StC and kip extensions short break DL: 2:37 pm 145 kg x conventional x r/u x 3, reset at bottom 2:55 pm 145 kg x conventional x l/u x 3, same 4:32 pm 145 kg x conventional x r/u x 2, stand up between 4:44 pm 145 kg x conventional x l/u x 2, same

February 18, 2024: DL

Rings - usual long break DL: 145 kg x 4 singles on about the 1:15, alternating least and best mixed grips

February 17, 2024:

a bit of this and that while teaching Rings: usual

February 16, 2024: SW, DL

Rings - FL walk Rings - finish usual (only 1 FL today) SW: 32 kg x 4's OTM x 16 sets, NL=64 avg = 126 (was 130), max = 141 (was 134) - really tried to keep bell height and good form but also to "take it easy" more break (drive, sit for an hour, drive) WM: 8kg, lf, 1, 1, 1 - not a great but last rep was the best. Tough to "get into it" in terms of good posture after sitting so much. DL: 145 kg x hack x least favored 145 kg x conventional x least favored rest about 12 min 145 x hack x favored - bit ugly, left hand had trouble holding on. 145 x conventional x favored x 2

February 15, 2024: WM, DL

Rings - usual, total 3 FL WM: 8kg x lf x 1, 1, 1 - yesterday was first time in recent memory, this is good! Wasn't as careful on 2nd rep and it wasn't as good. 3rd rep was better than 2nd but not as good as 1st. break DL: all conventional today, each a single on about 5 minutes rest 140 kg x 1 least favored (r/u) 150 x 1 favored 155 x 1 160 x 1 - hips came up a little at the start. Maybe need to start GTG heavier than 140/145.

February 14, 2024: DL-GTG, SW

Rings: usual, spread out over the first half of the day break WM: 8kg x lf x 1 - best in recent memory short break WM: 8kg x lf x 1 again DL: least favored grips 140 kg x straddle x rf (right front) x 1 140 kg x hack x r/u x 1 140 kg x conventional x r/u x 1, 1 30-40 min later repeat but favored grips NL = 8 an hour later SW: 32 kg x 4's OTM x 16 sets, NL=64 avg = 130, max = 141

February 12, 2024:

Yesterday, a tiring day - taught 3 hours after chuch in the AM. No lifting, but the usual Rings stuff happened Today: WM: 6 kg x lf x 5 - these are getting better, slowly, but it's happening. Rings: FL walk 4 mi Rings: 3 more FL then the usual StC + KE (kip extensions) walk again

February 10, 2024: SW

Rings: usual break SW: on long rests 56 kg x 2h x 5 56 kg x 2h x 5 64 kg x 2h x 5 64 kg x 2h x 5

February 9, 2024: GTG DL

early walk break Rings: usual (now includes 2 FL singles) break DL: 12:45 PM 140 kg x least favored grip x straddle x 1, hack x 1, conventional x 1 - much quicker between lists as no weight changing, and also getting stronger break 3:20 PM same but favored grip

February 8, 2024: GTG DL

Farmers walk - outside, a pair of 32 kg bell (39 mm diameter handles) for 97 meters. break Rings: usual, now doing a 2nd FL every day so FL, break, FL, break StC + KE. break walk 1:30 PM 135 kg x straddle x right in front x 1 140 kg x hack x least favored 140 kg x conventional by least favored 3:25 PM 140 kg x straddle x left in front x 1 - recent PR 140 kg x hack x favored 145 kg x conventional by favored

February 7, 2024: Variety

Came down with a cold, no exercise Sun/Mon/Tue except some short walks Today, Wednesday Rings: usual but 2nd FL break WM: several double @ 6kg lf throughout the day. Felt good, felt like they're finally getting easier.

February 3, 2024: GTG DL

WM - 6kg x lf x 2 break SW: a few 48 kg x 2 while teaching break WM - 6kg x lf x 2 Rings: usual DL: 3:00 PM 135 kg x straddle x right in front x 1 135 kg x hack x least favored 140 kg x conventional by least favored 3:20 pm 135 kg x straddle x left in front x 1 140 kg x hack x favored 140 kg x conventional by favored 3:50 pm 135 kg x straddle x right in front x 1 140 kg x hack x least favored 140 kg x conventional by least favored 4:50 Changed the plan - did NL=12 yesterday for the first time, don't want to repeat. Instead, add 10 kg and do a single 150 kg x conventional x favored grip - I think my hips are doing well, working what I need to work. NL=10 today

February 2, 2024: GTG DL again

Rings: usual WM: 6 kg x lf x 2 - making an effort to keep the shoulder open/back helps DL: 1:20 pm - each lift about a minute apart 130 kg x straddle x right in front x 1 140 kg x hack x least favored 140 kg x conventional by favored break walk 2:10 pm 130 kg x straddle x left in front x 1 140 kg x hack x least favored 140 kg x conventional by favored break 3:20 pm 130 kg x straddle x right in front x 1 130 kg x hack x least favored - forgot to add 10 kg 130 kg x conventional by favored - same, forgot to add 3:35 pm 140 kg x straddle x left in front x 1 - able to get this w/ favored-for-this-lift grip 140 kg x hack x least favored 140 kg x conventional by favored NL = 12 today, most so far

February 1, 2024: SW

Rings - usual but one extra FL break walk SW: as last time, 16 sets total, avg = 130, max = 140