January 11, 2023: KBMP, DL

walk bar hangs Rings: StC x 1 KBMP: 16 kg (deload today) x 5R/L x 3 sets. Able to move more quickly on right (problem) side. DL SUMO: singles x 8 in pairs (1, 1, short rest, repeat)

January 10, 2023: KBMP, DL

more bar hangs NP: 6 kg x 5R/L, 8 kg x 4R/L short break Rings: StC x 1 - lately the routine has actually been: bar hang ring hang w/ pack/unpack shoulders, sometimes called a scapular pullup semi-false grip - deep in palms StC on the way out, hang upside down for perhaps 10 seconds slow, controlled lowering of straight legs back to the groun short break KBMP: 20 kg x 3R/L, 3R/L, 4R/L - improving, glad to have chosen a different rep scheme today break DL SUMO: 115 kg x 2, 2, 3, 4, 3 - 14 reps today, trying to keep work on glutes/hamstrings, trying to keep shins all the way up against the bar, groin open

January 9, 2023: KBMP

Made a conscious effort not to lift over the weekend, just walked and stretched a bit Today, Monday 1 minute bar hang break NP: 8 kg x 1L/R, 2L/R, 3L/R break (5-10 minutes) Rings: StC x 1 break (5-10 minutes) KBMP: 20 kg x 5R/L, 4R/L - took a short break between sides for 2nd set

January 6, 2023: KBMP, DL

NP: 6 kg x 3L/R, 8 kg x 3L/R, 10 kg x 3L/R KBMP: 20 kg x 4R/L, 4R/L w/ hold then walk at end of each side - continuing to improve DL: SUMO: 115 kg x 4, felt pretty good

January 5, 2023: KBMP, DL

NP: 6 kg x 3L/R, 8 kg x 3L/R, 10 kg x 2L/R KBMP: 16 kg x 8R/L - progress! 20 kg x 3R/L - more progress!! break 20 kg x 2R/L with a short hold-then-walk overhead after the last rep PU: a couple of double on various bars, trying to bring chest to bar and failing DL SUMO: 115 kg x 1, 1 - 3rd day in a row, tired, no need to push it today. Strict form, which makes these even harder.

January, 4, 2023: KBMP, DL

walk KBMP: 16 kg x 5R/L, 5R/L - working on shoulder posture during walk, great set of presses today, super easy, only brief rests. Progress! break DL SUMO: 115 kg x 4 singles on stand-up-take-a-breath-or-two-and-get-the-next-one timing

January 3, 2023: KBMP, DL

Been struggling with either fatigue, a bit of a cold, or both. Walked earlier today but didn't do much of anything the previous two days. NP: 6 kg x 8R/L KBMP: 16 kg x 5R/L, 5R/L - second set much better because I made sure my t-spine was rotated a little that way. DL: SUMO: 115 lb x 5 165 lb x 5 215 lb x 5 115 kg (253 lb) x 3