July 14, 2024: Run, SQ, BP

Today is Sunday - ran this morning Friday, day off from running, walked, stretched Saturday, yesterday, ran, taught Today: Run early AM long break SQ: 75 kg x 5, 5 77.5 x 5 NB: Trying for maximum depth, playing with cues, felt it a little on inside of right knee on the way up on the last two reps, felt like I lost my tightness. Maybe 4 x 4 or 3 reps x 5 sets next time ... Nothing terrible with the knee, just was putting the load in the wrong place. BP: middle fingers on rings from sloth/habit - had been meaning to try index fingers again. This lift feels strong. 60 kg x 5 62.5 x 5 65 x 5

July 11, 2024: Run, AXE

NB: body felt great after some light barbell lifting yesterday and great still this morning. 2nd day in a row running, did the usual plus a bit more. Went a little slower for most of it, trying to keep HR below 140 and waiting until is was low 120's, sometimes even teens, before starting again. But met my wife at the end of the usual run and did a local trail, .42 miles in length, at a 10:40 pace, good. Body was tired but relaxed, HR was in low 150's at finish. break Tried a pistol w/ 6 kg each side - fail 1-leg DL: 32 kg contralateral, got a single on both sides Tried a pistol w/ 8 kg each side - better, need at least 8 kg for balance, got to about parallel SW: 32 kg x lf x 5's, New set every 1:00 then 1:15 then 1:30 00:00 Left 01:00 Right 02:00 Left 03:00 Right 04:00 Left 05:00 Right 06:00 Left 07:00 Right 08:00 Left 09:00 Right 10:00 Left 11:15 Right 12:30 Left 13:45 Right 15:00 Left 16:15 Right 17:30 Left 18:45 Right 20:00 Left 21:15 Right 22:30 Left 24:00 Right 25:30 Left 27:00 Right 28:30 Left 30:00 Right 31:30 Left 33:00 Right 34:30 Left 36:00 Right

July 10, 2024: SQ, BP

Yesterday, longish walk - over an hour, Q+D style sprints in a few places Played around in the basement gym, worked abs like crazy somehow Today, Wednesday: First SQ and BP since PL meet about 3 weeks ago. Run: usual walk-run to 5k start, then measured first mile, then a bit more. break SQ: 75 kg x 1, 3, 5 - focus on maximum depth and maximum dorsiflexion break BP: trying index fingers on the rings today 60 kg x 2, 5, 5

July 8, 2024: Run, Variety

RUN: Arrive 5k start in 8:45, leave 5k start at 10:00, arrive 21:27 at 1-mile mark. Short run, best speed yet, still mixing walk and run In the afternoon: WM: 4kg and 6kg. Tried an experiment of my wife helping position my bad (right) arm - very interesting, didn't hurt, was educational Rings: FL, FL, StC + KE x 5

July 7, 2024: Press

AM: short walk PM: WM: rf, 4 kg x 1; 6 kg x 1 Rings: usual (StC, rest, FL + KE x 5) Press: 35 lb x 5, 5; 40 x 5; 45 x 2, 3

July 6, 2024: Run, SW

AM Run: under 10:00 to start, 10:15 to start mile, 22 minutes and 39 seconds at mile so 12:24 for mile PM SW:32 kg x lf x 10's OTM, 10 sets, avg = 128, max = 138

July 5, 2024:

Muggy out, took an early AM walk of about 4.5 miles break Rings: FL WM: bw x 1 Rings: StC + KE x 5 (IOW, the rest of the usual) WM: trying rf (right side first): 4 kg x 1, 6 kg x 1 Press: 15 lb bar x 2 35 x 5, 5 - out of time