March 9, 2021: PU, SQ, BP (light)

Yesterday, just a lot of driving and a little walking Today, Tuesday walk about 3 miles PU: uneven rings, lf x 1 w/ 5-sec hang at end. Still weirder to hang right than left SQ: 135 x 1, 155 x 2, 175 x 2 195 x 4 reps x 4 sets today, that was the goal Tentative Plan until Meet: March 15/16 - 205 (93 kg) x ? March 22/23 - 205 x 4 x 4 March 29/30 - 215 (97.5 kg) x ? April 5/6 - 215 x 3 x 3 April 12/13 - 225 (102 kg) x 2 x 2 BP: 145 lb x 5 - really felt it pulling on scar tissue on right, that's enough for today and we're out of time

March 7, 2021: SW, GU, PU

SW: 00:00 32 kg x left x 5 00:30 32 kg x left x 5 01:45 32 kg x right x 5 02:15 32 kg x right x 5 03:30 32 kg x left x 5 04:00 32 kg x left x 5 05:15 32 kg x right x 5 05:45 32 kg x right x 5 long break Played w/ FL but tightening everything was pushing on my bad disc. GU: 8 kg x 1, 1, rf, figuring out how to keep shoulder back on right side presses PU: RT, 5

March 6, 2021: Backoff Week: SQ (light), BP (light), DL

SQ: 155 x 3, 175 x 2, 195 x 1 BP: 155 x 3, 175 x 1 DL: Straddle on axle: IAWA record, 55+, 70 kg, is me at 127 kg or 280 lb 235 lb x 3 lf, x 3 rf 255 x 2 lf, x 2 rf 285 x 1 lf, x 1 rf https://www.youtube.com/watch?v=sL7H6dqUJhY Decided to skip Hack DL Decided to work on 3 doubles every Saturday, ending with 160 the week before the meet Conventional, "drop w/ the weight" negative, reset at bottom 127.5 kg x 2 r/u 137.5 x 2 r/u 147.5 x 2 l/u The plan is for doubles at the following top weights. It's just adding 2.5 kg each week to today's lifts. March 7 = 147.5 March 14 = 150 March 21 = 152.5 March 28 = 155 April 3 = 157.5 April 10 = 160 160 for a double ought to mean I'm good for 165 at the meet on April 17

March 5, 2021: Variety/Off/Easy: GU, SW

GU: 8 kg x 1 rf, press 3 times on the way up and the way down from elbow and hand, shoulder rotations from bent half-kneeling. Repeat above but just 1 GU each side, rf SW: 00:00 32 kg x left x 5 00:30 32 kg x left x 5 02:00 32 kg x right x 5 02:30 32 kg x right x 5 04:00 32 kg x left x 5 04:30 32 kg x right x 5

March 4, 2021: Backoff Week: GU/SW, SQ (light), BP, DL (light)

GU: 8 kg x 1 rf. Pressed once from each of 1st two positions, did twists w/ bell in 3rd SW: Almost same as yesterday - haven't been swinging on a big PL day but trying this every day 00:00 32 kg x left x 5 00:30 32 kg x right x 5 02:00 32 kg x left x 6 02:30 32 kg x right x 6 walk SQ: 155 x 5 reps x 2 sets BP: 135 x 3, 155 x 5 reps x 5 sets DL: Hack: 225 x 5 l/u, 245 x 5 r/u - would benefit more from 3 triples @ heavier, I think

March 3, 2021: Variety, SW

A few overhead presses with empty axle (weighs 33 lb) GU: 8 kg x 1 each side, tried a few presses again, cannot press from half-kneeling-with-hand-on-ground w right arm GU: try above again, do some partial and gradually increasing ROM presses I couldn't as described above, bailed after a few. GU: 8 kg x 1, 1 each side, rf as always. Focus on looking at bell in some positions where left was OK but wasn't doing right - success. break WM: play w/ 8 kg, not working well on right side, as usual. Need also to keep at these. Rotating to the right is the issue. WM: play some more, do some presses and overhead holds and walks w/ 8 kg. PushUp: watched a YT video about gradually bringing hands further back in PUs - like the idea, played with it a little SW: First swings in nearly a week. Tried a new format. 00:00 32 kg x left x 5 00:30 32 kg x right x 5 02:00 32 kg x left x 5 02:30 32 kg x right x 5 Worked well, swung 32 to good height, higher than usual for 32 kg x 1h for me

March 2, 2021: Backoff Week: SQ, BP (light), DL (light)

Last lifted on Friday. Got COVID-19 2nd shot on Saturday. Felt like I had the flu on Sunday. Monday I was well enough to walk outside but not to lift. Today, Tuesday, will start an easy week of lifting, and then next week I will ramp/taper/prepare for the meet on April 17. Rings: FL, legs in V x 1 Same on bar x 1 SQ: backoff week 135 lb x 5 155 x 5 175 x 5 155 x 5 135 x 5 high bar BP: 155 x 5, 5 - longer than needed pauses, maybe 2-sec DL: plan is straddle today, hack next session on Thursday, then all three on Saturday Straddle on 2" axle: 215 x 5 lf, x 5 rf