August 9, 2025: walk, SW

 walk about 2 miles

SW: 32 kg x 5 as (L, R, L, R, 2h) x 2, NL = 50 in 10 minutes

August 8, 2025: walk-run, strength

 We are down to 2:00 walk + 9:00 run today.  HR graph looks good.

PM:

Rings: StC + KE x 1 + tuck FL x 20 sec

WHEEL: 2nd step x 2 reps x 4 sets, NL = 8

August 7, 2025: SW, walk-run + Strength, SW

 August 5: SW: 32 kg x 4 OTM, 10 sets

August 6: walk run 

Ran further, 8:00 x 5, up from 8:00 x 4-1/2.  

Shorter walks, 2:15 (first time) down from 2:30.  

Same average HR, 132.  

Lower max, 147 down from 151. 

Recoveries: 107, 108, 109, 115.  

Peak avg: 144.6.

Crap weather, somehow temp was 65F and dew-point was 66 - suffice it to say it was humid.  

 August 7: 

Walk 2 mi

SW: 32 kg x 4 OTM, 12 sets

August 4, 2025: walk-run, strength

 walk-run

2:30 walk and 8:00 run today.  Tired from driving yesterday.  Weather was decent. 4 run segments at 8:00 and cut the 5th one short to end at my house so stopped at 5 minutes.  37 min ((4x8)+5) of running, 15 min (2.5*6) of walking.

Later

Rings: StC + KE x 1 + tuck FL x 18 sec

Later stil:

KB MP: 16 kg x 1, 2, 2, 2, 1 - NL = 8

WHEEL:

4th step x 1

3rd step x 1

2nd step x 1, 1

August 2, 2025: walk-run

 walk-run

Well, you were right to have seen something in my HR graph from two days ago.  We are on a 4-day vacation. I ran this morning.  Beautiful weather. 52F, out-and-back on a 2-lane road with a nice shoulder, pretty flat.  It felt great, so here’s what I did:

2:30 walk

6:00 run

2:30 walk

6:00 run

2:30 walk

6:00 run

2:30 walk

———— 18 min run + 10 min of walk so far, turn around

7:20 run

2:30 walk

7:20 run

2:30 walk

7:20 run

2:30 walk

———— 22 min run + 7:30 walk, total 40 run & 17:30 walk

August 1, pressed some dumbbells in the hotel gym

August 2:

I decided on 7:20 run segments because I wanted to hit 40 minutes of running total.  Peak avg = 142.8  Recoveries were 99, 104,108, 108, 108

July 31, 2025: walk-run

 walk-run as 2:30 walk, 5:30 run for the first time.  NB: Max HR is wrong.

After this and a few hours rest

Rings: StC + KE x 4 + FL Tuck x 10 seconds

July 30, 2025: walk, strength

 walk about 30 minutes

While walking, did exactly 1 dip on the bars at Vets Field, deep, paused, but felt foreign so a single rep it shall be for today.

Later, at home:

KB MP: 16 kg x 5 singles, progress is being made.  I know this, but just to write it down, setup is key to pain-free execution on my right side.

WM: bw only, ugh, need to do these more often.  Worth noting that it does cause pain in something in my right shoulder, even with no weight.  Maybe I should move to low windmills ...

Stretch - cossask + next step, didn't do last two steps.  Again, should do these more often.

July 29, 2025: walk-run

 2:30 walk, 5:00 run for the 2nd time.  Max HR of 174 a bit weird, but not all that far from previous max of 169.  Changed max HR in Polar app.  Weather was crappy - mid-70's even at 6 am when I started, humid, no breeze.  Total is 20 min walk and 35 min run.

July 28, 2025: walk, Rings, KB MP, WHEEL

 AM: walk about 2.5 miles

PM:

Rings: StC, KE x 2, tuck FL x 15 seconds

KB MP: 16 kg x 4 singles (did 2 close together, a bit of rest, then 2 more.  Last rep was best one!)

WHEEL: 2nd step x 3, 3, 3, 2 - inconsistent with depth but overall, improving

July 27, 2025: walk-run, SW

2:30 walk, 5:00 run for the first time, run at 6 am

 

PM:

SW: 32 kg x 10, lf, OTM for 4 sets

July 26, 2025: walk, rings, KBMP, WHEEL

 short walk

Rings: StC + KE x 1 + tuck FL x 10 sec

break

KB MP: rf, 3 singles - progress

WHEEL: 2nd step x 3, 3

July 25, 2025: walk-run

 7 run segments for the first time in a couple of weeks.

July 24, 2025: walk, rings,

 walk 3.5 mile

break

Rings: StC + KE x 2 + tuck lever for a few seconds

July 23, 2025: walk-run, DL

 AM: walk 2:45 + run 5:00 for the second time.  Much nicer weather today, low 60's

PM: DL

sumo, DL bar my wife uses, singles @ 155 lb, 205, 255, 275

switch to conventional, switch to PL bar, switch to kg

125 x 1 double over

135 x 1 mixed grip, least favored (r/u)

145 x 1 mixed grip, favored

July 22, 2025: walk, SW

 Early walk about 1:15

yard work

2 pm: SW 32 kg x lf x 7's OTM for 8 sets, NL=56

July 21, 2025: walk-run, lift

 First time walk 2:45 + run 5:00

Later, 

Rings: StC + KE x 5 + short tuck lever

KB MP: 16 kg x 1, 1

WHEEL:  2nd step x 2, 2 - progress

July 20, 2025: walk

 early AM walk about 3 miles

July 19, 2025: walk-run, DL

 Catching up:

walk-run July 13

walk-run July 15

walk-run July 17

Yesterday, July 18:

KB MP: 16 kg x rf x 1, repeat later

WHEEL: 3rd step x 1, 2nd step x 1, 1, 1, 2 - best to stay with singles

Also walk, also move furniture

Today, July 19:

walk-run

Later, since I haven't deadlifted in forever, used my wife's bar which was loaded to 155 lb and did 5 reps sumo, then added 50 lbs and did 5 more reps sumo, then was out of time.

July 12, 2025: Variety

 

Friday, July 11 - walk-run, PM StC

Today, Saturday, July 12

walk 50 minutes early

KB MP: 16 kg x 1, 2, 3 rf

SW: 32 kg x 5, 4, 6 lf on the 2:00

July 8, 2025: walk, KB MP

 walk at 7:45 am, too hot, but managed 1:15

long break

KB MP: 16 kg x 2, 3, 4, 2, 3 - NL = 14

and enough for today, want to get in a good run tomorrow early.

July 7, 2025: walk-run

 The usual walk+run, 3:00 walk and 4:00 run.  HR looking good.  Weather was miserable, got my earlier start at 6:30 am but still miserable. Peak avg was 145.4

July 6, 2025: StC, KB MP

AM: walk one hour and 20 minutes this morning -the Right of Way to the train tracks in Glen Rock.  Felt good to be out for longer than the 50-60 minutes I've been doing for my walk+runs, and that was the idea.

PM:

Rings: StC + KE x 7

KB MP: 16 kg x 4, 2, 4 - improving every day, total 10 today after 6 yesterday.

July 5, 2025: walk-run, KB MP, WHEEL

 walk-run as walk 3:00, run 4:00.  Two days ago, I managed 4 run segments - still tired and burned out from Monday's hike in PA.  Today, 5-1/2 run segments

PM: 

KB MP: 16 kg x 3, 3 rf - excellent result.  Continuing to find my good MP form that doesn't bother my back or my shoulder.

WHEEL: 4th step x 1, 3rd step x 5 (recent PR) - and enough for today

July 4, 2025: KB MP

 AM walk

PM:

Rings: StC + KE x 4

KB MP: 10 kg x 5, 12 kg x 4, 14 kg x 3, 16 kg x 2 - form not good, repeat: 16 kg x 2

NB: 16 kg is a good place for me to work, need to have perfect form and build up to 5 reps or more

NB: Not using grip to help, pressing with "spear hand"

July 3, 2025: walk-run, kb mp, wheel

 Monday, June 30 - hike, will report on detail later

Tuesday, July 1 - recovery

Wednesday, July 2 - some 8 kg kb mp

Thursday, today, July 3:

Aborted run, still cooked from Monday hike, 4 run segments

break

KB MP: rf, 8 kg x 5, 10 kg x 4, 12 kg x 3

break

KB MP: rf, 14 kg x 2

WHEEL:

4th step x 5

3rd step x 4 - better than last time

2nd step x 3 - needs work but was able to complete

June 28, 2025: FSQ, BP

 bunch of stretching, some getups to elbow and hand w/ 6 kg on thick mats

FSQ: new, VS Athletic shoes with higher heel

bar x 2

40 kg x 5

50 x 5

55 x 5 - focus on better form, seems easier in these shoes.  Will gradually work back up in weight and volume.

BP:

bar x 5

60 kg x 8

June 27, 2025: walk-run

 Great run.

June 26, 2025: Wheel

 Yesterday, aborted run due to the heat

Today, just some ab wheels, pyramid format, long rests between sets

4th step x 5

3rd step x 4

2nd step x 3 - first time this go-round

3rd step x 4

4th step x 5

Sore abs afterwards, still sore the next day.  Nothing terrible but still ...

June 22, 2025: DFW experiment - FSQ, BP, DL

 FSQ: 50 kg x 2

start  clock

70 kg x 1, 2, 3

BP: Oly shoes

60 kg x 1, 65 kg x 2, 3

DL: conventional, double over, DL bar

205 lb x 1, 255 x 2, 275 x 3

FSQ: 70 kg x 1, 2, 3

BP: 65 kg x 1, 2, 3

DL: 275 lb x 1, 2, 3

June 23, 2025: Strength yesterday, walk-run today

Today Running:

Heat Wave, cut out the last running segment.  Ran at 7:15 am, temp was 78 and dew point was 76.  Finished with temp at 82.  Took it very slowly.  Peak avg was 144.4.

 

June 21, 2025: walk-run

Yesterday, June 20, walk-run, first time walk 3:00 and run 3:30.  Was hot and humid so didn't push the pace, and had a good result.  My wife walked while I ran, and she had some water with her and she walked my course backwards, so I had a little water about half-way through.

Good result.  Peak avg was 149.5

June 19, 2025: walk-run

 Weather was so miserably hot and humid, I asked my wife to meet me mid-way through the run with water, and she did, but I just got into the car and came home that way.  Walk 3:00, run 3:15 for the first time.

June 18, 2025: BP, WHEEL

 BP:

bar x 5, 40 kg x 1, 50 x 2, 60 x 2

65 x 5, 5, 5, 5, 5 - good

break

WHEEL: 

4th step x 5

3rd step x 4

June 17, 2025: walk-run

 A few 4kg getups to hand

Noon - walk-run - 2nd time of walk 3:00, run 3:00.  Made an effort to keep HR down by running slower, which worked. avg = 127, max = 150, peak avg = 146.8

June 16, 2025: FSQ, WHEEL

walk

First serious strength day in a bit - running has been tiring.

FSQ:

40 kg x 4

50 x 3

60 x 2

67.5 x 5, 5, 5, 5 - PR sets of 5 @ this weight.  Used 1/4" heel raise for final set

60 x 2 - still with heel raise 1/4" but once I took my shoes off, the heel raises had moved, so not good.

WHEEL: 

4th step x 4, full extension

3rd step x 3, also full extension

NB: Having worked from 4th step to 3rd and then to 2nd but without really full extension, then going back to the 4th step but with full extension was a good thing.  2nd step gave me the strength and the confidence to go further on the 4th step the second time around.

June 15, 2025: walk-run

 Saturday, June 14 - a StC in the morning, then played piano and guitar for 4 hours

Today, first walk-run with 3:00 walk + 3:00 run.  avg=132, max = 156, peak avg=151.8 - all higher than recent weeks, but it felt great, almost easy.  Weather was perfect - overcast, 62F.  Was after church, which was after the big day yesterday, so clearly not at my most rested, but it really did feel great.

June 12, 2025: FSQ, WHEEL

 Walk a bit early

long break

FSQ:

bar x 3, 50 kg x 2, 60 x 1

67.5 x 5

WHEEL: 4th step x 5

June 13, 2025: walk-run

Walk-run.  Felt tired, 10:30 am, was a bit warm and humid, went slowly, which is OK - best HR number for the week, got in an exra 1/2 repeat.  Today again was 3:30 walk, 3:00 run.  Peak avg was 147.6.  avg = 126, max = 150
 

June 11, 2025: walk-run

 Same as Monday, avg HR was 2 bpm slower, max HR was 4 bpm slower.  Peak avg 148.3.  Ran at 8:15 am, earliest that I can remember of late.  Time was about a minute faster overall.

June 10, 2025: FSQ, WHEEL

 walk twice - w/ my wife, and to vote.  Total 3.1 mi

long break

FSQ:

40 kg x 5

50 x 4

65 x 3

80 x 2 - interesting.  Was hard, I think next time I want to go for 80 x 3 and only then go for 90 x 1.  I don't know if a 3rd rep @ 80 would have happened today.  Maybe 50 x 5, 60 x 4, 70 x 3, and 80 x 3 next time.

Loaded the bar w/ 70 kg for a backoff set but it felt too heavy and I didn't even try

Loaded the bar w/ 60 kg and did 10 reps - that's PR, totally out of breath when it was over.

WHEEL: 4th step x 4 reps, nice, full extension

June 9, 2025: walk-run

First time walk 3:30, run 3:00.  (Previous week was walk 3:30, run 2:45).  Was raining the entire time but was reasonably comfortable in short and a t-shirt with a headband to absorb some of the rain.  Only 8 run segments because they were longer. Peak avg = 150.3

June 8, 2025: BP, WHEEL

 walk

break (play in church, take a nap)

BP: Planned 5 x 5 @ 60 kg but that felt too light after the 1st 2 sets, so ...

60 kg x 5, 5

65 kg x 5, 5, 5 - tough by end

WHEEL: trying for fuller extension on 4th step, 3 reps today, pretty much flat out, good

June 6, 2025: Abs

 Had planned to run but it's too hot+humid today so will try tomorrow instead.

Ab Day

GU: to elbow, 1-2-3-4-5 ladder, on mattress, 4 kg bell

WHEEL: 2nd step, 2 reps x 5 sets, continue to work on getting deeper at max extension

June 5, 2025: FSQ, BP, DL

Yesterday, walk-run in the heat, cut short due to heat but otherwise OK

Today, Thursday, June 5:

walk 2.6 mi, so of it with an extra 10 kg or so of groceries.  Still very warm and humid outside, even though I was home by 9 am.

FSQ:

bar x 3

40 kg x 3

55 x 5, 5, 5, 5 - (80% of 67.5 kg x 5 reps x 4 sets)

BP: ring fingers on the rings

60 kg x 5, 5, 5

First BP in a while, weight, reps, sets felt perfect for today

DL:

DL bar, sumo: 

155 lb x 3

205 x 3,

255 x 3

PL bar, sumo: 275 kb (as 125 kg) x 3 - this is the best sumo deadlifting has ever felt.  First DL since early March, strength feels good for these, sumo feels good.

June 3, 2025: FSQ, BP

 Friday, May 30 - another walk-run as 2:45 run, 4:00 walk

Saturday, May 31 - off

Sunday, June 1 - off

Monday, June 2 - walk-run as 2:45 run, 3:30 walk, followed tib/fib, followed by evil wheel, 2nd step, 2 reps x 4 set

Today, June 3:

walk

break

FSQ:

40 kg x 3

50 x 3

60 x 3

67.5 x 5, 5, 5 - same NL as last time but as 5, 5, 5 instead of 5, 4, 3, 3

BP:

65 lb x 8 - what was on the bar

that plus a 20 kg on each end x 3, 3 - no more time

May 29, 2025: FSQ

 walk

lots of tree trimming

StC + KE x 2

FSQ: on slant board

bar x 5

60 kg x 5 - paused, ugh

FSQ:

60 x 3

67.5 x 5, 4, 3, 3

May 28, 2025: walk-run

walk-run

 

May 25, 2025: walk-run

May 23 - tired, sore, no lifting, just some walking

May 24 - a little lifting while teaching, nothing else

May 25, Sunday, walk-run, first time walk 4:00, run 2:45 (up from 2:30)

May 23, 2025: SN

 SN: experiment with 15 lb (6.8 kg, we'll call it 7 kg) bar

7 kg x 2

9.5 x 2

12 x 2

14.5 x 2

switch to 15 kg bar

15 kg x 3

17.5 x 3 - little dip at catch from here on out

20 x 3

switch to 20 kg bar

20 x 3

22.5 x 3

25 x 3 - first one was a press-out, next two were good, IMO

May 22, 2025: walk-run

 May 21 - off, was strength planned, tired

May 22 - walk-run as walk 4:00, run 2:30 - excellent result, improvement on previous session with this timing

May 20, 2025: walk-run

 Same as Sunday

May 19, 2025: FSQ, BP

FSQ: Using the 15-degree slant board and a pause at the bottom

42.5 kg (50%) x 5, 5, 5 on long rests - enough for the knees, doesn't feel bad but does feel different.

BP: light warmup, then 65 kg x 5, 6.  Ring fingers on rings - much better than middle fingers on rings, much more shoulder friendly.  Will stick with ring fingers on rings.

May 18, 2025: Walk-run

AM: getups, bw only, about 15 each side in ladder format, to elbow mostly but some to hand.

Sunday, after church, walk-run.  First time for 4:00 walk, 2:30 run.  Given that, and that it was Sunday, and yesterday was a big day in NYC, the fact that my HR numbers are a little higher isn't a big concern.  First time also hitting 10 running segments.

 

May 17, 2025: FSQ, WHEEL

GU: to hand on mattress, 1-2-3-4 ladder, up to hand on final rep, held a small bottle in my hand for some, just to have a little weight.

 StC: 1, no KE after because this was tough to do today

FSQ:

40 kg x 3

55 x 2

65 x 1

75 x 1

85 x 1 - PR

EVIL WHEEL: 3rd step x 5, 5, 5

May 16, 2025: walk-run

 walk 4:30, run 2:30 - took 3:21 off previous time, HR was a bit higher, but I wasn't trying to run faster, just trying to repeat Wednesday.

May 15, 2025: FSQ (med/light)

 walk

CL: tall: 3, 3, 1

FSQ: 52.5 kg x 7, 8, 5 - short on time so longer sets, focus on knees as far forward as possible

May 14, 2025: walk-run

 Best result yet.  4:30 walk, 2:30 run, max = 149, avg = 119, 9 run segments

walk to grocery store first, walk in NYC later

May 13, 2025: FSQ, BP

 a few bw WM and a few GU to elbow along the way

FSQ:

bar x 3

45 kg x 2 (56.25%)

55 kg x 2 (6.75%)

65 kg x 5, 5, 5, 5, 5 - rest 5 min between sets (81.25%)

break

BP:

bar + some small weights x 1

65 kg x 5, 5, 5 - right shoulder feeling a bit weak and out of its good grove, 3 - better but going to stop here for reasons of time, otherwise might have done one more short, 2-3 rep, set

May 12, 2025: walk-run

 Yesterday, Sunday, May 11 - no exercise other than a bit of walking and a StC early AM.

Today:

GU - on mattress, 1-2-3-4-5 ladder, rf, only to elbow and no weight.

walk-run - best yet.  Peak only 151, recovery better, and this was the first time on only 4:30 rests, kept same 2:30 run as the last few weeks.  Excellent result.

May 10, 2025: CL, FSQ

 CL: tall muscle

20 kg x 3

22.5 kg x 3

22.5 x 2 reps x 5 sets OTM

25 kg x a few

30 kg - played with my first tall cleans - dropping rapidly under the bar.  I landed on my rear end the first time but then got it figured out, sort of.

PJK: a few power jerks with an empty bar, looking for right grip width for full elbow extension at catch.

FSQ:

45 kg x 5

55 x 5 - and stopping there.  All the cleans were tiring, 55 felt heavy, so we'll call it a day

May 9, 2024: walk-run

 Got a little further than last time, Avg was 128, max was 156, but it simply felt better.

May 8, 2025: CL, FSQ (light), WHEEL

 CL: tall muscle

bar x 3

last time, 25 kg but was too much, so 22.5 this time

22.5 kg x 3 - all good, 3 - last one not good, 3, 3, 3 - 3 reps x 5 sets.  Next time, 4 reps x 4 sets

NB: did above but not in Oly shoes, just forgot.

PJK: power jerk, empty 15 kg bar: 3 reps.  Possible

FSQ:

40 kg x 3 - pause at bottom

52.5 x 4, 4, 4, 4, 4 - experimented with grip width, found a little wider was ok but a lot wider felt weird on my right shoulder.  Maybe that's bad and maybe it's good - IDK.

EVIL WHEEL: 3rd step x 3, 3, 3, 3, 3 - every improving.  Next time, maybe 4 sets of 4

May 7, 2025: walk-run

Same parameters as Monday, walk 5:00 and run 2:30.  Progress, staying out of the red zone longer and not getting quite as high in it when I do.

 

May 6, 2025: walk, FSQ, BP

 3.7 miles walked according to my phone

break

FSQ:

heels on 1" rubber plate: 40 kg x 5, 50 kg x 5

heels on ground: 62.5 kg x 5 x 5 - about 6:00 rest between sets

short break

BP:

60 kg x 5, 5, 5, 5 - 4 sets of 5 reps, seems good for today.

May 5, 2025: walk-run

Average 124, Max 154, two minutes and 30 seconds run, reduce the rest to 5 minutes even.

Got in an eighth running segment as a result of the shorter rest times. Nice running weather, about 60° and overcast. Made an effort to stay out of the red zone, and to take the recoveries as relaxed as possible. Overall time on my feet was only a minute or two longer, but I went further.

An important variable, I think, this morning was that I took about a mile or a mile and a half walk came home for 10 or 15 minutes and then went out for my combined walk run. I think that may have warmed me up in a good way.

May 3, 2025: CL, FSQ (light), WHEEL

 CL: Tall Muscle

20 kg x 4

25 kg x 3, 3, 3 - 1st reps are best.

break

FSQ: (light)

bar x 2

40 kg x 3

50 x 4, 4, 4, 4, 4 - per Faleev, 4 reps x 5 set at 80% of heavy day weight

Evil Wheel: 3rd step (20" = 4th step is 27") , 3 reps x 4 sets - improving

May 2, 2025: walk-run

Same or very similar numbers as 4 days ago but was warm, muggy weather.  Felt better overall, felt a little easier.

May 1, 2025: CL, FSQ, BP

 lots of errands, walk some, etc.

CL: Tall Muscle

bar (20 kg) x 3

25 kg x 3, 3, 3

FSQ:

40 kg x 2

50 x 2

60 x 5, 5, 5, 5, 5 - 5 x 5 = very good, focus on knees forward on the descent and straight up on the ascent.  Now able to keep pinkies under the bar - flexibility is improving.  Like gripping right up to the inside edge of the knurling.

break

BP: 

62.5 kg x 5 - j-hook's too low (were for Bronwen), moved them for next set

65 x 5 - reset j-hooks for Bronwen and stripped the bar

April 30, 2025: walk-run

I did exactly the same run as Monday. Average heart rate was down 3 bpm and peak heart rate was down one beat per minute.  Max = 156, Avg = 123

April 29, 2025: walk, CL, FSQ, WHEEL

 walk 1.7 miles early AM

break

another walk - total now 4 miles

BW WM in the park

BW GU to elbow on thick mats x 7 each side

CL: Tall Muscle Clean

15 kg bar x 8

20 kg x 5, 5, short break, 5

22.5 kg x 3 - this is the upper limit of me performing this movement reasonably well

NB: Maybe more reps @ 22.5 and fewer @ 20 next time

FSQ:

40 kg x 5

50 x 4

60 x 3

70 x 2

80 x 1 - PR

70 x 6 - PR

60 x 5 - NL = 26 for today and 2 PR's

Wheel:  3rd step x 5

April 28, 2025: walk-run

 Yesterday, played in church, nap, repair refrigerator (yeah!) - no exercise other than a short AM walk

Today, walk-run as 5-1/2 min walk, 2-1/2 min run.  Weather warm - ran at 12:30 pm was 71F.

April 26, 2025: CL, FSQ, BP

 CL: Tall Muscle, using lighter bars, like it w/ 15 kg bar empty

break

FSQ:

45 kg x 5

52.5 kg x 5

62.5 x 5, 5, 5 - 5 x 5 today

BP:  60 kg x 5, 65 x 3, 70 x 2 - very good for no regular bench training.

April 25, 2025: walk-run

I forgot to push a button so I don’t have a heart rate graph today, but I went with 6 minutes of walking and 2 1/2 minutes of running and it felt just fine. That sounds like a big change from two days ago when I did 7 1/2 minutes of walking and 2 1/2 minutes of running, but it felt about the same. I made this decision based on the heart rate data from Monday, in other words, I felt like I had more than enough recovery time on Monday and I could run equally well with less recovery time. And I did. I was out for about an hour and five minutes altogether

April 24, 2025: CL, FSQ, Wheel

 walk

CL: Tall Muscle

20 kg x 4

25 x 3

27.5 x 2

30 x 2, 1 - coming up on my toes, need to back off weight and get some explosive volume in

FSQ: bit of more volume today

40 kg x 5

50 x 4

60 x 5

70 x 5 - PR reps at this weight

60 x 8 - PR reps at this weight, I think - 27 total reps today, good!

break

Evil Wheel: 3rd step x 3, 3

April 23, 2025: walk-run

 walk-run: walk 7:30, run 2:30, finished with half a walk segment.  Tired from yesterday's lifting, also not been doing enough calf work and will try to get that in today later.

Max HR is the same as with run segments were 2:00, a good sign.

April 22, 2025: StC, walk, FSQ, Abs

 StC + KE video:

CL: Tall muscle: 

bar x 3

25 kg x 3

27.5 kg x 3

FSQ: bit of stretching then:

40 kg x 3

50 x 3

60 x 2

65 x 1

70 x 1

75 x 3 - video

EVIL WHEEL:

4th step x 3 - got a little further than previously

3rd step x 5 - about what the 4th step looked like a week or two ago, just not quite all the way out.

April 21, 2025: walk-run

Watch didn't function properly but did have HR strap on, so timing was off due to watch, but I did get a HR result.  Started by feel, stopped by 2:30 timer.  The last interval was 425 meters - I measured it afterwards - all nose breathing, and pace worked out to be 9:05 per mile.  That's a fine goal pace for distance running for me - was comfortable in terms of body mechanics, if still too fast in aerobic terms.

April 20, 225: Double Espresso

Big day at church - Easter

nap

SN: 14 kg.  Previous was 20L/R + 20L/R + 20L/R on the 10 min.  Today:

14 kg: 25L/R, 25L/R, 20L+15R and felt toasted so stopped there.

 

April 19, 2025:

 A few miles of walking and a little stretching.  Still feeling tired, also have more people in the house than usual, planning to lift again tomorrow, Sunday, and resume walk-run training on Monday.  Have also been steadily improving at cleans and FSQ and maybe that's making me tired, too.

April 18, 2025: CL, FSQ, BP (light)

 CL: tall muscle clean: bar x 5, 22.5 kg x 5, 25 x 4 - still not shrugging enough, feels like such a foreign thing.

FSQ:

40 kg x 5

50 x 3

60 x 3

65 x 1

70 x 3 - PR

BP - haven't done in a while, is nice on my back, so a few today

bar x 3

60 kg x 5

April 17, 2025: off

 Very busy teaching day with a service to play later, still tired from being away and not having slept well two nights ago, so took a nap and will try to get back on the exercise horse tomorrow.

April 16, 2025: walk

 Still on vacation, walked probably 3-4 miles again, drove a bunch after that.

April 15, 2025: walk

Drove a bunch, walked from hotel to dinner and back, probably 3 miles of walking.

April 14, 2025: walk

 Walk in Lambertville for a mile or two.

Walk from Lambertville to Stockton, Across the bridge to Centerbridge, down the Pennsylvania side to. About 7 1/2 miles

Walk a mile each way for ice cream after dinner.

About 10 miles in total.

April 13, 2025: Walk, Double Espresso (14 kg SN)

 Early, 1-hour walk

1 PM: double espresso.  Hadn't done in 2 weeks, went from 12 kg x 25 on the 10 then to

14 kg: snatch 20R, 20L in 1:40 on the 8:00

April 12, 2025: CL, FSQ, Assistance

Short teaching day for a Saturday!

Rings: StC z 1, KE x 6 - not bad for not having done these in a while

CL - tall muscle clean (no legs)

bar x 5 - OK

30 kg x fail - 50% increase in weight was not such a good idea

22.5 kg x 5, 5 - OK, perhaps better than empty bar, this is enough to work on pulling shoulders up and back.  Getting the hang of a shrug as part of this.

3 sets of 5, enough but eventually more reps in total.  1st rep has the best shrug

FSQ: - skipping 30 kg for the first time

40 kg x 8 - mix of pause and bounce

50 x 8 - OK but need to drop to bottom faster, maybe try knees forward immediately on descent

60 x 5 - cued knees to the front immediately on descent, helps immensely and comes up straighter, too.

Assistance - no break between

Evil Wheel: 4th step x 5, 3rd step x 3

Calf Raises x 20 - slow, pause at both ends, deep

Tib/fib x 10

April 11, 2025: walk/run

 Today, Friday, walk/run as below, about 6.5-7 miles.  8 min walk followed by 2 min run, 11 run segments.  Course was from home to the start of the 10k course, follow the course through the 2nd time on the Fairfield loop and cut over at Glen instead of Franklin to shorten it a little.  

NB: This is the first walk-run I've done using the Polar strap and I think it's proof that just the Apple watch isn't giving accurate HR readings.  Apple Watch HR recovery numbers were lower but I think it was just missing some things, but I can't be sure.  Will stick with Polar chest strap from here on.

April 10, 2025: CL, FSQ, WHEEL

 No lifting Sunday, April  - colonoscopy+endoscopy next day
Same April 7 - procedure
Same Tuesday, April 8 - still tired

Wednesday, April 9 - great walk/run.  walk 8 min + run 2 min, 8 cycles in 80 minutes, recovery was good, in the 80's a couple of times, ended 105.

Today, Thursday, April 10

CL: tall muscle clean, empty bar

5 reps x 3 sets

FSQ:  all bounced out of the bottom

40 kg x 3

50 kg x 3

60 kg x 3, 65 x 3, 60 x 5

Evil Wheel:

4th step x 5

3rd step x 2 - good

April 3, 2025: MCL, FSQ

 Muscle Clean: start practicing

bar - a few, awkward

30 kg - a few, OK but banging at top

watch Catalyst Athletic video on this, try again

30 kg - whacked my chin

35 kg x 3, 3, 3, 3 - getting better as I go

FSQ:

40 kg x 8

50 x 8

60 x 8 - PR reps at this weight

April 2, 2025: walk/run

Previous walk/run was March 31, Tuesday, 2 days ago.  It was

Started at 10:30 am, ran for 2-min at:

10:46

11:02

11:18

11:34

11:50

12:06

12:22

That’s 7 run segments up from 4 run segments in each of my 3 runs last week.  Recovery was still good, hit 90-something.  NB: just checking recovery HR on my Apple Watch, no chest strap.

 A bit cold outside, 46F at 1 pm.

Walk/run

Was aiming for 60-72 min, ended up with long enough that I added a little at the end and finished at exactly 96 minutes, which is another one of the target times you mentioned.

01:00 - start, walk 12 min

01:12 - run 2 min, walk 12 min

01:26 - run segment 2

01:40 - run segment 3

01:54 - run segment 4

02:08 - run segment 5

02:22 - run segment 6

02:36 - no run, finished at home

April 1, 2025: FSQ, Wheel

 walk

break

FSQ: 

40 kg x 5 - very deep, exhale and brief pause

50 x 5 - same

60 x 5 - no exhale but deep and brief pause

65 x 5

70 x 3

short break

Evil Wheel: 3 x 3 - rolled out further so cut the volume back.

March 30, 2025

 AM: 

tib/fib, 5 kg, 20 reps

SLDL: no weight, contralateral, hands to floor, a few

short walk

PM:

12 kg snatch

March 29, 2025: Walk/run

 Run today, Saturday - walk 16 min + run 2 min

10:14 - start

10:30 - run 2 min, HR 107 mid-recovery following

10:48 - run 2 min, HR 96 mid-recovery following

11:06 - run 2 min, HR 96 mid-recovery following

11:24 - run 2 min

11:34 - finish - 26 min to eat, drink, and shower before noon student.

I’ve done 24 min cycle, 20 min cycle, today 18 min cycle, all w/ 4 run periods.  Plan on Tuesday to repeat, so a 2-hour run on 16-min cycle, should get 7 or so run periods in.

Tue was 1:55 or so, then although I aimed for 72 and 96, I ended up getting 80 and 80 min on the next two.  Had to cut today’s short because it was during a break in my teaching schedule and I was out of time.

Excited to see < 100 during recovery period.

March 28 2025: FSQ

Thursday, March 27 - walk/run 80 minutes, 18 min rest + 2 min run

Today, Friday, March 28

Walk - two short walks

break

Rings: StC + KE x 8

CL: 30 kg x 1 to full squat - how odd, need to do this more.

FSQ: 

30 kg x 3

40 x 8  - quick rack (as prep for cleans eventually), focus on keeping weight less on heel and more balance in order to stand up without hips coming up first

50 x 8 - brief pause

50 x 8 - bounce out of bottom

60 x 5

break

calf raises x 15

Evil Wheel: 4th step, 4 reps x 3 sets

Missed tib/fib gadget, maybe after run tomorrow

March 25, 2025: Walk/run

Walk w/ short runs:

09:38 - walk 22 minutes, jog 2 minutes

10:24 - same

10:48 - same

11:12 - same

Finish 11:35, total time 3 minutes shy of 2 hours.

Distance: 6 miles - home to start of 10 km course but skip the final loop up Fairfield and down Northern Pkwy and just do Linwood back to the start and then home.  That's something like 1.3 miles for home to start and start back to home, so 4.7 miles of the 10 km (6.2 mile) course today.

March 24, 2025: Barbell CL/PR/FSQ (light)

 C&P: barbell, 30 kg x 1, 1, 2 (1c + 2p)

MP: (from rack): 30 kg x 2, 3, 1 - last one was one too many, didn't feel good

CL: 30 kg x 2

FSQ (from CL): 30 kg x 2, 1

break

Calf raises on steps x 15

tib/fib gadget wwith 5 kg x 20

FSQ in Oly shoes: warmup - shoulder dislocates w/ stick

All SQ deep, paused

bar x 5

30 kg x 8

40 x 8

50 x 8

March 21, 2025:

Thursday, March 13 - drop to PA

Friday, March 14 - weigh-in

Saturday, March 15 - meet.  SQ = 90, 95; BP = 80, 82.5; DL = 152.5, 162.5 - skipped all 3rd attempts

Some time off, just walking and stretching

Wednesday, March 19:

BW: hamstring stretch + WM, singles 2 each side.

8 kg for 1 snatch and 20-40 second overhead hold. Right - problem - side first. 4 reps, rest untimed. 

WM - fugly single w 6kg each side. 

Cossack stretch (progressive) x each side, short rest, Cossack Sequence (SJ/RIS) x each side - been a long time, felt good. 

Oly shoes

A few fugly OHS w a 15 lb bar. 

FSQ: bar x 5, 30 kg x 5, 40kg x 8

Thursday, March 20 - walk a total of 6 miles.

Friday, March 21:

Barbell MP: 20 kg x 5, 25 x 3, 30 x 3, 2

March 8, 2025: SQ, BP, DL

SQ: 72.5 kg x a few, very deep

BP: 70 kg x 3, 75 x 1, 80 x 1 - heaviest since last summer, possible opener

DL:

125 kg x 1 r/u

135 x 1 r/u

145 x 1 l/u (favored grip)

152.5 x 1 l/u - possible meet opener - not best form, bar not against shins - but not difficult or too slow

March 5, 2025: SQ (light), BP (medium), DL

 Walk - 1.5 miles

walk again - about the same

SQ: 

72.5 kg x 2 - super deep, paused and exhaled

72.5 x 3 - just deep

72.5 x 5

30 min break

BP:

70 kg x 3

72.5 x 3

75 x 2

77.5 x 1

30 min break

DL: up to 145 kg for a triple

March 4, 2025: Walk, SQ

 Friday, 28 Feb - poor step-ups w/ 30 lb backpack, sore back the next day

Saturday, 1 Mar - off

Sunday, 2 Mar - off

Monday, 3 Mar - 4:30 pm excellent step-ups, 12/min (metronome at 60), 14" box - new, avg = 125, max = 141, 75 minutes - great session, 14" box is a keeper!

Today, Tuesday

Walk 3.1 miles home from car service

SQ:

67.5 kg x 3 (actually 72.5 kg)

77.5 x 2 (actually 82.5 kg)

87.5 x 2 (actually 92.5 kg)

97.5  (actually 102.5 kg) - felt tired, decided not to do.

I had mis-calculated all the weights above - they were all 5 kg light as I didn't take the 25 kg bar weight into account

February 27, 2025: BP, DL

 yesterday, felt tired and tight, took a nap

Today:

walk 1 mile early AM

walk 2 miles at noon

BP: 

70 kg x 2

72.5 kg x 5 - wow, up from 70 x 4 last time

DL: up to 155 kg x 1

25 February 2025: SN, Step-ups

 early AM - 1 mile walk

2 hour break

Begin playing w/ snatches.16 kg, on the :10

break

18" step-ups, down to 6", on 5 count, 36 minutes

February 24, 2025: SQ (heavy), BP (medium)

 Friday, February 21 - step-ups, 51 minutes

Saturday, off

Sunday, 1-mile walk early then off

Today, Monday, February 24

Rings: StC + KE x 8 - noticing I feel strong with rings more in a straight line, IOW, more like a bar.

long break, planning SQ in a couple of hours

SQ:

70 kg x 3

75 x 3

80 x 3

85 x 3

90 x 2

95 x 1

short break

BP:

70 kg x 3, 4

February 20, 2025: SQ (light), BP (medium), DL (heavy)

 yesterday, SW: 28 kg x 3's on the :30, not great, got about 15 minutes before HR hit 145, took an extra 2 min rest then did 5 more minutes.

Today, Thursday:

SQ: Oly shoes, 65 kg x 5, rock bottom, paused, exhaled

BP: 65 kg x 7 - recent RM at this weight, 65 x 7 = 1RM = 78, 65 x 8 = 1RM = 81 and I think I could have gotten another rep.  Excellent result

DL:

125 kg x 2 double over

135 x 5 r/u - good

150 x 1 l/u - was slow, didn't feel strong, had been hoping for more, up to 3 reps.  Still, most weight since last meet.

February 18, 2025: SQ (light), BP (heavy)

 yesterday, lots of driving and not much else, little bit of walking

Today, Tuesday:

SQ: 65 kg x 6

BP:

60 kg x 5

62.5 x 5

65 x 4

67.5 x 3

70 x 2

February 16, 2025: walk, Step-up

 Early AM - walk 2 miles

Step-ups later: 16-5/8" box, 44 minutes, avg = 132, max = 146 - big improvement

on the road now for the rest of today and all of tomorrow

February 15, 2025: SQ

 Yesterday, SW: 28 kg x 3's on the :30, 14 minutes (28 sets), HR a little better than last time

Today:

StC + KE

short break

SQ: 25 kg bar, Chuck's

65 kg x 3

70 x 5 

80 x 3

90 x 1

February 13, 2025: SQ, BP, DL

 Yesterday, Wednesday, February 12 - snow shovel

Felt kind of cooked from yesterday's training, no other exercise, just some bar hangs, got a late nap in.

Today, Thursday, February 13: a little snow shovel, feel much better overall than yesterday

Plan is light SQ, light BP, and heavy DL.  Going to try to get in enough SQ and BP to make me a little tired for DL and we'll then see how the DL goes.

SQ:

65 kg x 5

75 x 3

87.5 x 1 - most weight to date in the current, short, meet prep cycle

30-min-ish break

BP:

60 kg x 8 - more than 2 days ago x 1 rep

65 x 5 - same as 2 days ago but felt better, was able to stay tighter

70 x 1 - enough for today

30-min-ish break

DL:

125 kg x 5 r/u

135 x 4 l/u

145 x 3 l/u - slow but not bad, really

February 11, 2025: Step-ups

 Tired at the end of yesterday, not completely sure what I want to do today.

Rings: StC + KE x 6 - my ability with these is slowly returning, felt relatively quick and without a sticking point in coming out of the bottom.

break

Step-ups.  Steady state, 16" box, 5 cadence, 6" step down each side.  28 minutes, avg = 135 max = 148 - first in a long time, felt good to do.

February 10, 2025: BP, SW

 shovel more snow

GU: a few to elbow, mostly trying to figure out when left elbow is down

BP:

60 kg x 7

62.5 x 6

65 x 5

That's enough for today - 65 kg x 5 was not in doubt but felt like a decently heavy set.

long break then plan on swings

SW:

warmup: 56 kg x 2h x 4 reps OTM x 4 sets

short break

28 kg x 3's on the :30, got 7 min only before hitting 144.

February 9, 2025: SQ

 Yesterday, Saturday, February 8:  SW: 28 kg x 3's on the :30, 15 minutes, avg = 131

Today, Sunday, February 9:

shoveled snow

break

SQ: Oly shoes

45 kg x 7

55 x 6

65 x 5 - last time we went up to 60 kg

70 x 4

75 x 3

80 x 2

February 7, 2025: BP, DL

 BP: 60 kg, middle fingers on the rings x 5, x 6 x 5 - ok, getting tired

break

DL: 

DL bar: 200 lb x 250 lb x 1

PL bar: 125 kg double over x 2, x 3

Feb 6: SW

 walk

SW: 28 kg x 3's on the :30, only 9 minute, coughing.

February 5, 2025: GBFP, ZSQ

Rings: a few inverted ring plank rows, figuring out where rings need to be.  Good for upper back. 

GU: 6 kg, rf, 1 each way then 4-5 consecutive reps to the elbow each side

GBFP: 115 lb x 10, 8, 8 - starting to figure out this movement.

break

ZSQ: 6 o'clock, 150 lb x 2, 2, 3 - my 6 o'clock isn't terrible quad dominant because of my limited dorsiflexion.

February 4, 2025: SW

Rings: StC + 5 KE and negative HLR walk SW: 28 kg x 3's on the :30, 24 sets

February 3, 2025: SQ, GBFP

GU: 6 kg x rf x 3 each way, but each with an extra "to elbow" and then the rest 

SQ: switched to 25 kg bar, Oly shoes 45 kg x 8 55 x 8 60 x 8 

GBFP: 85 lb x 8 95 x 8 105 x 12 115 x 8 (52 kg) Walk - decent weather, first walk to the grocery store in a couple of weeks, felt good to do.

January 31, 2025: GU, GBFP

GU: rf, 4 kg, 4 kg, 6 kg, 6 kg Glute Bridge Floor Press (GBFP): first time: 65 lb x 10, 75 x 10, 85 x 10, all rings finges on rings (like my BP)

January 30, 2025: DL

Yesterday, no lifting, long drive, ate everything I possibly could Today, Thursday: StC - fail DL: on DL bar, double overhand grip 150 lb x 1, 200 x 1 250 x 5 260 x 4 270 x 3 - this is 72% 1RM and probably more like 80% of what I could do now. thought about switching to PL bar and 125 kg but am going to continue to easy my way back in. This is the most deadlifting with weights that matter in a long time. Feels great to have done this.

January 28, 2025: SQ

SQ: Oly shoes, high bar 115 lb x 8 ATG and paused, x 8 ATG but not paused, x 8

January 27, 2025: SQ

SQ: Oly shoes, deep, paused 65 lb x 5 95 x 5 115 x 5 135 x 5 - barely got last rep

January 25, 2025: SQ

Continuing to recover from the flu. First SQ in a long time: HBBSQ: bar x a few, 95 lb x 5, 115 lb x 5 in SQ shoes. ATG, deep, paused but not exhaled.

January 24, 2025: PU, DL

Recovering from the flu. Pushups x a few, also a few one-arm plank holds DL: 150 lb x 5 170 lb x 5 190 lb x 5 210 lb x 5 230 lb x 5