May 30, 2024: Variety

WM: bw x lf x 3, 4 kg x lf x 5 - progress break Rings: FL x 1 break, walk

May 29, 2024: SQ (heavy), BP (light)

Sunday, rings early and some walking Monday, walking Tuesday, walk more Today, Wednesday walk break walk again break SQ: 75 kg x 1 85 x 5 - same as last week 90 x 4 - same as last week 95 x 2 - same as last week 100 x 1 - new for this week break BP: 62.5 kg x 4, 4, 4 on fairly short rests

May 25 2024: SQ (light), BP (light), DL (heavy)

Yesterday - walk Today, Saturday: While teaching, SW: 32 kg x 10L, 10R walk break SQ: 75 kg x 4, 80 x 4, 75 x 4, 82.5 x 4 - just varying the weight a little, still is light 4 x 4 day short break BP: 62.5 kg x 4 x 4 medium break DL: 120 kg x 6 over 125 x 5 130 x 4 r/u 135 x 3 l/u 140 x 2 l/u 145 x 1 l/u - slow NL = 21

May 23, 2024: SW

walk break stretch - finally got the thick mats cleared off, great to stretch on them again break Rings: FL x 3 on about the 15:00, then StC + KE break SW: 32 kg x lf x 4's OTM for 20 sets avg = 121, max = 134

May 22, 2024: SQ (light), BP (heavy)

walk break SQ: 75 kg x 4 x 4 - deep, easy short break BP: 67.5 kg x 5, 5, 5, 4, 5 - up from last time, need to remember to take enough rest for the last couple of sets

May 20, 2024: SQ (heavy)

walk and sprint break WM: bw x lf x 3, x 4 kg x 3 short break SQ: 85 kg x 5 (best last cycle was 4 reps, so up 1) 90 x 4 (best last cycle was 3 reps, so up 1 again. Was seeing stars a little but got it) 95 x 2 - enough walk again

May 18, 2024: DL (heavy)

walk break walk break 3:00 PM DL: 120 kg x 5 l/u - favored 125 kg x 5 r/u - least favored 130 kg x 5 l/u NB: tired, but I did run yesterday more than I have in a few years. But worth mentioning that using my good form makes me more tired

May 17, 2024: Variety

Did a regular 50 minute walk in 40 minutes by mixing in some jogging, running, and sprinting - felt great Rings: usual WM: bw x 3, 4 kg x 3

May 16, 2024: SW

walk Rings - usual walk again Walked 5.5 miles today so far, resting pulse was 67. SW: 00:00 32 kg x left x 6 00:30 32 kg x right x 6 01:00 32 kg x left x 6 01:30 32 kg x right x 6 02:00 32 kg x left x 6 02:30 32 kg x right x 6 06:00 32 kg x left x 5 06:30 32 kg x right x 5 07:00 32 kg x left x 5 07:30 32 kg x right x 5 NL = 56 avg = 135, max = 149

May 15, 2024: SQ (light), BP (heavy)

walk break WM: bw and 4 kg x 3 each side short break short on time SQ: 75 kg x 4, 4 BP: 60 kg x 2 middle fingers on rings, x 2 ring fingers on rings. Can't tell much difference 67.5 kg x 5, 5, 4, 5 - short-ish rest before 3rd set, longer slightly before 4th set

May 13, 2024: SQ (heavy), BP (light)

Yesterday, Rings: usual today, Monday WM: bw x lf x 3, 4 kg x 3 break walk break SQ: week #2 of 5 x 5 - last week was 75 kg 80 kg x 5 x 5 break BP: 62.5 kg x 5 ring fingers, x 5 middle fingers - not sure which I like better but I think ring fingers

May 11, 2024: SQ (light), BP (light), DL (heavy)

Yesterday: walk a few time and rings - usual late in the afternoon Today, Saturday 10:20 AM SQ: 75 kg x 3, 3, 3 NB: Light day is either same weight as 5 x 5 day but 3 x 3 or lighter weight (80% of 5 x 5 day) but 4 x 4. The latter is better but the former same time changing the bar. Managed to get my 3 x 3 in during a 10-minute break today. 11:40 AM BP: 62.5 kg x 4, 7 1:00 PM DL: double over, pause just off floor on way up, first DL's since meet two weeks ago. 120 kg x 5 125 x 4 130 x 3 135 x 2 140 x 1

May 9: SW

Playing with bar hangs - some straight bar, then some rings with a deeper grip on the bearing hand and more fingertips on the non-bearing side plus moving around and lifting up individual fingers on the non-bearing side. All this because I sprained/strained something trying to do one full hand plus a couple of fingers on the other, ended up making the "non" bearing side do too much work with only two fingers. Rings: FL x 3 then StC + KE - StC really felt the stretch after BP yesterday walk last 1/2 mile or so ruck with 40 extra pounds, 30 in pack and carrying 10 SW: 32 kg x 5's x lf on the 1:15, avg = 128, max = 138. Started at 104 so higher average is to be expected, started 10 minutes after the walk/ruck walk again

May 8: BP

walk break BP: 62.5 kg x 5 x 5

May 7: SW

Very tired from a big day, both lifting and life, yesterday SW: 32 kg x lf x 5's OTM x 12 sets = 60 reps avg = 115, max = 131 WM: chain of 3's: bw, 4 kg, 6 kg - good

May 6, 2024: SQ (heavy), BP (light)

Yesterday, usual rings and short walk Today, Monday, first lifting day (other than swings and rings) since meet 9 days ago. Rings: usual WM: bw x lf x 2, 4 kg x 2, 6 kg x 2 SQ: 65 kg x 5 75 x 5 x 5, felt pretty good, will try 80 kg next time BP: 62.5 kg x 3 x 3

May 4, 2024:

Some hanging, playing around on the new "apparatus" in the back yard. WM: lf, bw x 2, 4 kg x 2, 6 kg x 2 break SW: 32 kg x lf, 1h x 6's on the 1:15, 16 sets, NL = 96 avg = 125, max = 145

May 3, 2024: SW

walk rings: usual long break SW: 32 kg x 6, lf, keeping HR at 125 or lower to start each new set 00:00 01:00 02:00 03:00 04:30 05:45 07:00 08:15 09:30 10:45 - NL = 60 avg = 125 max = 138

May 2, 2024: Variety

FL: 4 of them on about the 3-4 min short break StC + KE

May 1, 2024: SW

Had a PL meet on Saturday, lots of walking since then today, Wednesday: SW: 32 kg x lf x 5's OTM for 10 sets. Max = 128 so stopped when I hit Zone 3