May 8, 2023: KBCP, FSQ, BP, DL

yard work yesterday and again this morning, lifting yesterday only early AM Today: Rings: FL from standing plank, focus on really straight elbows/arms break While teaching about 20-25 2h swings w/ 32 kg break walk w/ 25 lb plate in backpack, about 2 miles break KBCP: 18 kg x rf x 1, 1, 1 on 2-3 min rests 20 kg x rf x 1, 1, 1 as above NB: key seems to be "opening the door" early and keeping the weight back and my elbow under the weight. This was a good day, lowering was also pretty good, just have to take my time in lowering. FSQ: experimenting with squatting on outside of rack instead of our usual squat stands. Wearing new TYR shoes 40 kg x 5 45 kg x 5 50 kg x 5 55 kg x 5 - not going to be a pig about it, went up to 45 last time, will try some more next time. New shoes feel good, squatting around the bench is OK for now. Steinborn SQ: empty bar, pickup left and put down right, then reverse sides. Enough for day #1 break BP: 135 lb x 7, 7 break DL: 125 kg x 1, 135 kg x 8 on the :30, all double overhand

May 7, 2023: Variety

Yesterday, only lifting was 3 widely spaced single MP @ 18 kg but carried a 137 lb jagged ball of concrete from the back to the front of the house - a limit exercise for my heart/aerobic system. Today, Sunday, early AM: NP: 8 kg x rf x 5 short break Rings: FL from bottom x 2 short break Rings: StC then kip extension x 2 instead of tuck FL short break SW: 00:00 44 kg x 2h x 5 01:00 32 kg x left x 5 - grip less than fresh 01:45 32 kg x right x 5 - same

May 5, 2023: FSQ, BP, DL

bar hang ~45 seconds NP: 8 kg x rf x 5 short break Rings: FL from bottom, hold a few seconds, short break, repeat short break usual StC + partial FL break FSQ: 40 kg x 8, 45 kg x 8 - good BP: 135 lb x 6, 6 - also progress from 2 days ago break KBCP: 18 kg x rf x 1 break DL: 125 kg x 1, 135 kg x 7 singles on the :30 all double overhand

May 4, 2023: DL

a few things while teaching walk a few more things while teaching break Rings: the new usual for the first time: NP: 8 kg x 2 short break plank from bottom and hold short break then StC and partial FL break Buteyko walk (w/ run at end) short break DL: 125 kg x 1 double over 135 kg x 6 singles, double over. Added 2.5 kg for final rep. Lifted on the :30 except for the last one

May 3, 2023: FSQ, BP, WHEEL

NP: 8 kg x rf x 2 - GLAG getting better on right side, no things move when I reset it between reps Rings: usual SW: 32 kg x left x 5, on the :45 32 kg x right x 5 break walk FSQ: 40 kg x 5 Pendlay Row: 95 lb x 5 FSQ: 40 kg x 10 - slightly more on the shoulder muscles and a little less up against my throat, felt great, Pendlay Row as a facilitation exercise also helped. break BP: 135 lb x 5, 5 WHEEL: 4th step x 3, 3

May 2, 2023: DL

Rings: usual Later, repeat DL: 135 kg (298 lb) x 5 singles, first 3 w/ reset at the bottom, stand up for a bit, then next 2

May 1, 2023: Variety, DL

Saturday, rain - tired, no lifting Sunday - also rain, also no lifting Today, Monday Lots of errands including mowing the lawn. At about 5 PM: Rings: try a FL starting with a plank at the bottom - got part of the way to parallel, stayed for a bit do that again do the usual StC + partial FL BP: 135 lb x 3, 4, 3 KBCP: 18 kg x rf x 1, 1 - allowing scapula on right side to move up remains the key for pain-free pressing. DL: double over: 125 kg x 1, 135 kg x 3