March 31, 2024: SW

short walk Rings: FL long break SW: 40 kg x lf x 4's OTM for 16 sets. avg = 125, max = 138 NB: 3rd session w/ 40 kg, 2nd asession of 4's, longest to date. Grip still iffy but height is almost good enough. another short walk and another short walk to dinner in town and back

March 30, 2024: BP, DL

WM: 4 kg x 2, 6 kg x 1, 1, 1 short break BP: 65 kg x 3 75 x 1 - slow lowering is the key to not messing up my shoulder position. That and reaching my chest up to meet the bar 80 x 1 - nice to get this. Felt leg drive kick in, had perhaps my best upper back bench arch ever for this short break DL: 125 kg x 3 r/u 135 x 1 145 x 1 155 x 1 165 x 1 - a little slow at the start but solid, held it lockout for a while. Two reds, a blue, and clamps on each side - nice

March 28, 2024: BP, SW

walk BP: 65 kg x 5 70 x 4 75 x 2 80 x fail long break SW: 40 kg x lf x 4's OTM for 10 sets avg = 124, max = 136

March 27, 2024: SQ

WM: bw x 2 break Rings: FL, FL break Rings: FL, StC + KE x 9 - have missed StC break SQ: 65 kg x 3 75 x 3 - down from 5 - now this is only a warmup, barely 70% 80 x 5 - up from 4 85 x 4 - up from 3 90 x 2 - up from 1 BP:

March 26, 2024: SW

Lots of walking - home from service station, break, into town, total about 5 miles break SW: 40 kg x lf x 3's OTM for 12 sets avg = 120, max = 132

March 25, 2024: DL

Yesterday, Sunday, nothing Today, Monday WM: 6kg x lf x 1 break walk break DL: 100 kg x double over, x r/u, x l/u - what was on the bar 125 kg (74%) x 5 r/u 130 (76%) x 4 135 (79%) x 3 l/u 140 (82%) x 2 145 (85%) x 1 150 (88%) x 1 - trying to take my time and push hard at the start like it's a 1RM attempt. Scary but what I need, I think.

March 23, 2024: BP

A few swings while teaching WM: 4 kg x lf x bw x 1, 4 kg x 3 - better BP: heavy day, decided to go a little heavier and shorter than 5 x 5 today. Only 2 days since last BP 60 kg x 3 65 x 6 70 x 4 - felt great 75 x 1 - felt tired before I started, and this felt heavy

March 22, 2024: SW

WM: 4kg x 3, trying to keep weight light and get more reps and slightly deeper Rings: FL x 4, short break, StC + (KE x 7) break SW: 32 kg x 4's x lf x 30 sets avg = 114, max = 129 (but mostly a lot less than that)

March 21, 2024: SQ, BP

walk SQ: 65 kg x 3 75 x 5 80 x 4 85 x 3 90 x 1 - excellent result long break BP: light day 60 kg x 4 reps x 3 sets - very controlled lowering, longer than needed pause on chest, explode up with leg drive. A good easy day

March 19, 2024, BP, DL

Sunday - FL in the AM, then big day at church, then a walk, the taught. No lifting. Monday - cat woke me up twice in the middle of the night, walk, no lifting Today, Tuesday walk BP: 60 kg x 5 65 x 5, 5, 5, 5 - took about 50 minutes, took longer and longer rests between sets, especially before 4th and 5th set break DL: switch to other bar and other room 135 kg x 5 r/u break 140 kg x 5 l/u (favored)

March 16, 2024: SW

Rings - usual SW: 10's OTM, lf, NL=100 - this was my glycoltic session

March 15, 2024: SQ, BP

Two days ago, busy day, tired and sore, didn't lift Yesterday, had a 24-hour stomach bug Today, Friday WM: 4 kg x 2, 6 kg x 1 SQ: 65 kg x 3 75 x 5 80 x 4 85 x 2 BP: Going on 3 min rests instead of 5 60 kg x 5, 5 - felt much too light 65 kg x 5, 4 - failed 5th rep, felt really pumped before last set, should have waited longer

March 12, 2024: DL

Two days ago, Sunday, usual Rings and nothing else Yesterday, Monday WM: 4 kg x lf x 1 Rings: usual walk Today, Tuesday BP: 60 kg x 5, 5, 5, 5, 5 long break walk DL: 125 kg hack least favored r/u x 4 125 kg conventional r/u x 4 135 kg conventional l/u x 4

March 9, 2024: SQ

SW: a few while teaching break walk SQ: 65 kg x 10 - just to shake things up a bit 75 x 5 80 x 3

March 8, 2024: SW

WM 4kg x 1 lf Rings - usual including 3 FL spaced out break walk 3 mi SW: 32 kg x lf x 6's x OTM for 24 sets/minutes, NL = 144 avg = 145, max = 158

March 7, 2024: SQ, DL

skipped rings some yard work SQ: 70 kg x 5 75 kg x 4, 4 BP: 70 kg x 1 break DL: 125 kg x double over x hack x 3 132.5 kg x r/u x conventional x 3 132.5 kg x l/u x conventional x 3

March 6, 2024: SW

Rings: Usual walk about 3 mi SW: 32 kg x lf x 6's OTM for 24 sets NL = 144 had been eating, pulse was 95 to start avg = 144, max = 160 - not red zone but close, still was able to talk reasonably comfortably

March 5, 2024: SQ

Sunday, was very tired, so no lifting and just a short walk Monday, also still tired, did rings, took a 1-hour walk, still no lifting Today, Tuesday: Rings: usual break walk SQ: low bar, back 65 kg x 5 70 x 5 - both very deep - a good day back to some squatting

March 2, 2024: SW

Rings: usual, just 1 FL A few more heavy 2h swings: 48 kg x 5 56 kg x 5, 5 64 kg x 5 - all on long rests

March 1, 2024: DL

Rings: usual but 3 FL break walk 12:40 PM DL: 145 kg x 1 r/u, x 1, 1 l/u break 2:55 PM same 5:00 PM DL - just one rep