February 18, 2021: FL, GU

walk floor stretching Front Lever (FL) on bar. Did 5 of them with 1-2 min rest. They got worse as they went but it was good to accumulate more volume than my usual 1 or 2 reps GU: 12 kg, rf, 1 each way. A bit wobbly after the FL practice

February 17, 2021: SW, SQ (light), BP

Yesterday, Tuesday: walk about 3 miles Today, Wednesday: 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 03:00 24 kg x left x 5 03:30 24 kg x right x 5 04:00 24 kg x left x 5 04:30 24 kg x right x 5 later Lots of rearranging the two weight areas in the basement, lots of moving plates, then: SQ: high bar x 135 lbs x 5, paused and exhaled, low bar x 155 lb x 7 BP: 135 x 3, 155 x 4 175 x 4, 4, 3, 3, 3 - 17 reps in 5 sets, excellent! Big stretch in right pec and shoulder, feels great. NB: 2 weeks ago: 14 reps in 5 sets, last week 11 reps in 4 sets No DL, out of time and too tired, anyway. Maybe light DL tomorrow.

February 15, 2021:SW, SQ, BP (light#1), DL (light)

SW: 00:00 32 kg x left x 5 00:30 32 kg x right x 5 01:00 32 kg x left x 5 01:30 32 kg x right x 5 03:00 24 kg x left x 5 03:30 24 kg x right x 5 04:00 24 kg x left x 5 04:30 24 kg x right x 5 walk SQ: 155 lb x 3 185 x 5, 5, 5, 5, 5 (last week: 185 x 5, 5, 5, 4, 4) BP: 155 lb x 6, 8 DL: 115 kg x 5 r/u, 125 x 5 l/u

February 14, 2021: SW

SW: 00:00 44 kg x 2h x 5 00:30 44 kg x 2h x 5 01:00 44 kg x 2h x 5 01:30 44 kg x 2h x 5 04:00 32 kg x left x 5 04:30 32 kg x right x 5 It's Sunday morning, just a little something to kick off the day.

February 13, 2021: SQ (light), BP (light), DL

walk Dip stretch KB FSQ: double 24 kg x 3, 3 SQ: 155 x 3, 7 BP: 155 x 5, 7 Straddle DL on 2" bar: 215 x 2 lf, x 2 rf 265 x 5 lf 265 x 5 rf Hack: 225 x 3 r/u, x 3 l/u 285 x 2 r/u, x 1, 1 l/u Conventional: (increase 2.5 kg from last week) 137.5 kg x 1 r/u 147.5 x 1 l/u 157.5 x 1 l/u

February 12, 2021: SW, PU

Yesterday, Feb 11 - 1 Front Lever on a bar, 1 on rings, walk Today SW: 00:00 32 kg x 2h x 10 01:00 32 kg x 2h x 10 04:00 24 kg x left x 10 05:00 24 kg x left x 10 08:00 24 kg x right x 10 09:00 24 kg x right x 10 break PU: Rolling Thunder, bw x 11

February 10, 2021:SW, BP

Early SW: 00:00 32 kg x 2h x 10 01:00 32 kg x 2h x 10 04:00 24 kg x left x 10 05:00 24 kg x left x 10 08:00 24 kg x right x 10 09:00 24 kg x right x 10 walk GU: 12 kg, rf, 1 each way with a few presses. Right side press felt very awkward in some positions, will try next time with 8 kg to see if I can sort that out. Also not loving doing getups after swings because I need my abs for getups and they're already a bit tired Pushup: 5, just because I hadn't done these in a while SQ: 155 x 3 - skin on back felt irritated by doing these two days in a row so stopped with this. BP: (first time doing BP Heavy the day after SQ) 155 x 5 175 x 3, 3, 3, 2 (failed 3rd rep), stopping for the day. 11 reps. (Last time: 175 x 3, 3, 2, 3, 3 - total 14 reps in 5 sets) NB: Maybe doing swings and getups and pushups and then BP the day after SQ isn't such a good idea.