June 30, 2024: Run, SW (AXE)

Yesterday, a few overhead presses with a very light bar, also windmills w/ 4k and 6k, also walk Today: early AM: walk/run, got to start before 11:00, first course mile in 12:43, a little longer run than previously, out for over 40 minutes, did 100 yard sprint at end in 15 seconds 2 PM: SW: 32 kg x lf x 4's x 40 sets, avg = 123, max = 137. NB - max only because I started cheat the rest periods.

25 June 2024: Variety

Yesterday, walk/run to the start of the 5k course, time first mile (still walk-run) at 13:19, shorten the course to come home with about a 2.5 mile total WM: 4 kg x lf x 5 Today, Tuesday: Rings: FL walk Rings: StC + KE x 5 WM: 4 kg x lf x 1, 2 WHEEL: 4th step x 3

23 June 2024: SW

Meet two days ago, report: https://www.strongfirst.com/community/threads/meet-report-national-powerlifting-league-npl-drug-tested-2024-national.26214/ Today: walk early, then AXE at about 5 PM. 32 kg x lf x 1h x 4's for 30 sets, 1 extra minute of rest at end before stopping the HRM clock avg = 124, max = 137, down to 104 after about 40 seconds after the next set would have started, which seems like a good thing to me

June 13, 2024: SQ (light), BP (light), DL

Yesterday, bar hangs and running, and WM: 4 kg x 5, 6 kg x 3 Today: Meet in a week, so low volume and nothing terribly heavy walk WM: bw x 2 walk SQ: 75 kg x 3, 85 x 1 BP: 60 kg x 2, 70 x 1 DL: 120 kg x 3, 135 x 1, 150 x 1

June 11, 2024: SQ, BP

Not much lifting for about a week, just feeling tired, overtrained, and wanting to be fresh for an upcoming meet In there, plenty of walking, some running, and lots of WM practice. Also more regular bar hangs. WM is improving: Yesterday: Hang: 2 x 1-min hangs, easy, spaced out by an hour or two WM: bw x 1 4 kg x 2, 3 6 kg x 2, 3 - really being able to keep bearing arm further up and back Today: walk SQ: 75 kg x 2, 3 80 x 2 85 x 1 90 x 1 95 x 1 - slow, also think I went a little too deep short break Hang: rings facing forward x 45 seconds w/ slightly false grip short break BP: 60 kg x 3 65 x 2 70 x 1 75 x 1 80 x 1

June 4, 2023: BP (heavy)

Very busy time here of late. I took a lot of time off since my last lifting session because the stress of life has been adversely effecting my lifting, and vice versa. I know it's a few weeks before a meet, but it needed to happen. Two days ago: WM: 4 kg x lf x 5 Yesterday: WM: 4 kg x 1-2-3-4-5 lots of walking, bar hangs, stretching, etc. Today: walk break walk break BP: had thought of trying 72.5 after 67.5 last time, but 70 means a 1RM of 84, which is great, and will make me very happy, so 70 for today. 62.5 kg x 3, 70 kg x 5 x 5 - rest periods (end of one set to start of next) were 4, 4, 5, and 6 minutes, this based on past experience. NB: Shoulders feel _fantastic_ after all the windmills of the last few days. Left hammie cramp on final rep or two.