January 11, 2024: DL

Rings: usual break walk break DL, Hack: singles @ 95 lb, 145, 195, 205 DL, conventional: 125 kg x 3 r/u 140 x 10 l/u (82.35% 1RM) PlanStrong predicts 5-7 RM for this weight

January 10, 2024: SQ, SW

WM: 6 kg x lf x 2 Rings: usual break WM: 6 kg x lf x 3 on left, 5 singles on right SQ: 25 kg bar for the first time, first SQ in a few weeks, first low-bar back SQ in about 3 months. 47 kg x 3 57 x 3 67 x 3 75 x 5 break SW: 00:00 - 32 kg x left x 6 01:00 - 32 kg x right x 6 02:00 - 32 kg x left x 6 03:00 - 32 kg x right x 6 04:00 - 32 kg x left x 4 05:00 - 32 kg x right x 4 06:00 - 32 kg x left x 4 07:00 - 32 kg x right x 4 08:00 - 32 kg x left x 6 09:00 - 32 kg x right x 6 10:00 - 32 kg x left x 6 11:00 - 32 kg x right x 6 - NL = 64 swings

January 9, 2024: Variety, BP

Rings: a few FL's with varying strategies, e.g., getting as high as possible as quick as possible then coming right down. Then the rest of the usual - StC followed by kip extensions. SW: 48 kg x left x 5, right x 5 - very low 40 kg x left x 10, short rest, 40 kg x right x 10 - low although higher than the 48, focus on keeping grip good break WM: 6 kg x lf x 2, 3 - progress break BP: 155 lb x 1, 2, 3, 4 - good first day back

January 8, 2024: WM, SW

Over the Jan 6-7 weekend, not much. Shoveled snow, walked Today, Monday Rings: usual WM: 6 kg x lf x 1, 1, 2 8 kg x lf x 1 - right side only went when I ran my left hand down inside my left leg. Not perfect but a start with a heavier weight NL = 5 WM each side today, need to keep up the volume with these better than I have been short break SW: 00:00 - 32 kg x left x 6 01:00 - 32 kg x right x 6 02:00 - 40 kg x left x 4 03:00 - 40 kg x right x 4 04:00 - 48 kg x 2h x 5 05:00 - 32 kg x left x 6 06:00 - 32 kg x right x 6 07:00 - 40 kg x left x 4 08:00 - 40 kg x right x 4 09:00 - 48 kg x 2h x 5 rest about 6-7 minutes minutes 15:00 - 32 kg x left x 6 16:00 - 32 kg x right x 6 17:00 - 40 kg x left x 4 18:00 - 40 kg x right x 4 19:00 - 48 kg x 2h x 5 - 75 swings, 40 kg were low and/or ugly for the most part but we have to start somewhere

January 5, 2024: SW

Tried the "spear" press drill - 15 lb bar, a single each side, 4 sets. I like it WM: 6 kg x lf x 1 Rings: usual break walk break SW: 00:00 - 32 kg x left x 10 01:00 - 32 kg x right x 10 02:00 - 40 kg x left x 5 03:00 - 40 kg x right x 5 04:00 - 32 kg x left x 10 05:00 - 32 kg x right x 10 06:00 - 40 kg x left x 5 07:00 - 40 kg x right x 5 - 60 swings

January 4, 2024: Variety

January 1 - walk a few times January 2 (Tuesday) - walk a bit in town January 3 (yesterday) - a few WM @ 6 kg, one set of 15 2h swings with a 48 kg bell while teaching Today: WM: 6kg x lf x 2, 1 Rings: usual later, a few goblet squats, RT hang, RT PU while teaching

December 31, 2023:

walk about 1.5 mi Rings: usual