December 7, 2020

On the road, walked a few miles, ran some stairs, no lifting.

December 6, 2020: PU, SW, DL

walk PU: uneven rings, lf, 1 w/ short pause at top and short hold at bottom SW: 1 series, 32 kg x 5's on the :30, 4 sets. Focus on driving feet into the ground and not on turning hips under - think I was overdoing the hips and that may have been why my lower back was starting to get weird. DL: 3" platform. All singles w/ standup resets, maybe on the :30 115 kg x 3 r/u 125 kg x 3 l/u Interestingly, I can feel that it's my lower back on the side of the under hand that gets the strain on the negative.

December 5, 2020: PU

PU: uneven rings as usual lf, 1 each way w/ 5-sec hold at nose on ring at top, 5-second hold at bottom lf, 2 each way w/ no hold at top but touch nose to top, and 10-sec hold at bottom Having had one big day each for SQ, BP, and DL, and now PU, and since my back got sore after Thursday's DL's, I think this is going to be it for this week for the big 3. Planning to try some light swings tomorrow and Monday. PU: on bar, 12 kg on left foot x 4 - right shoulder didn't feel great afterward 12 kg on right foot x 3 - kept right shoulder "long", right shoulder felt better but tired after 3 reps

December 4, 2020:

Crazy busy day with a very early start, and since back was sore yesterday, nothing except a short walk today and some stretching.

December 3, 2020: PU, DL

yard work PU on uneven rings, lf, 1 each side with a 3-second hold with nose at top of ring, more controlled negative through the weird spot halfway down, and a 6-second hold at the bottom. SQ: 145 x 5 BP: 145 x 7 break DL: standup resets on :30 - 1:00 between every rep 115 kg on 3" platform x 5 125 kg on 3" platform x as: r/u (left lower back not happy w/ bottom of negative) l/u (more control on negative, everything felt good) r/u (OK this time, again more control of negative and tighter throughout) Had planned a 4th rep, but since lower back is feeling tight, will stop here for today. Walk

December 2, 2020: SW, BP

SW: 24 kg x 10's OTM, lf, total 4 sets or 40 reps break SW: 44 kg x 2h x 5's on the :30, 4 sets or 20 reps total break Ring uneven PU, 2L, 2R SQ: 135 x 5 BP: 145 x 5, 5, 5, 5, 5 on the 0, 5:00, 4:30 (9:30), 4:30 (14:00), 4:30 (18:30) short walk

December 1, 2020: SW

SW: 00:00 32 kg x 2h x 5 00:30 32 kg x 2h x 5 01:00 32 kg x 2h x 5 01:30 32 kg x 2h x 5 1-leg DL x 2L, 2R 05:00 24 kg x left x 5 05:30 24 kg x left x 5 06:00 24 kg x left x 5 06:30 24 kg x left x 5 1-leg DL x 1L, 1R 10:00 24 kg x right x 5 10:30 24 kg x right x 5 11:00 24 kg x right x 5 11:30 24 kg x right x 5 since double the double of 1-leg DL's was pretty "burning" in the glute, decided not to do any more here, but the single afterwards felt fine. Plan for next time will be 2 doubles.