August 7, 2024: SW

AM: housework - cleaning, rearranging things PM: SW: 36 kg x 2's for first 10 sets, x 3's for the rest, total 26 sets = 20 + (48) = 68 swings, stopped because grip was getting iffy NB: 3's next time for sure as 2's barely got my HR out of Zone 1. HR was 72 at start. Today, avg = 103, max = 120

August 6, 2024: Run, KBC&P

Run at the local track after warming up with about 1.5 miles easy near home. Managed 2-3/4 laps around the track. 1st one on the balls of my feet in 1:53, 2nd one flat-footed in 2:10, and didn't finish the 3rd lap. Miserable warm, humid weather. Aye, it was a start even though it wasn't much. Later KBC&P: 20 kg x lf x 1, 2, short break, 3 - hey, not bad. If it weren't almost time for dinner I'd have done a bit more.

August 5, 2024: Run, Variety

Run 4 miles, HR avg 126, max 138 but mostly up to 132 at beginning and 135 towards end break walk 2 miles or so break Rings: FL, break, FL, break, StC + Ke x 5 1-leg DL - a few SQ: Steinborn, 65 lb right x 1, left x 1 (start and put down on the same side). Deep paused exhaled SQ in the middle short break repeat short break, think about trying it again but this was enough for today, thank you - obliques started cramping DL: Zercher, bar on 2" elevation, x 1, 3

August 3, 2024: SW

Yesterday, run, but the weather was so humid and warm, decided to cut it short because my stomach started to bother me. Today, SW: 32 kg x 6's on the 1:20 for 30 sets, elapsed time about 40 min: 00:00, 01:20, 02:40, 4:00, 5:20, etc HR started at 69, avg = 118, max = 134 except for a peak at 152 when I was talking to my wife near the end of the session

August 1, 2024: BP, Zercher DL

Walk 4 miles long break BP: 65 kg x 5 x 5 - on the 5:00 65 kg x 5 middle 65 x 5 index 65 x 5 ring 65 x 5 pinkie 65 x 5 index short break DL: Zercher - 135 lb, elevated on a pair of rubber 25's (about 2"): 1, 1, 3 - ab cramp!

July 31, 2024: Run, Variety

Monday: run 3.75 miles, not much else Tuesday: I don't remember Wednesday, today: Run 3 miles including 12:02 for a combined walk-run mile, best time yet long break Odd lifts: Pistol: tried w/ 10 kg, didn't feel good, did holding onto rack upright, still didn't feel good but managed a rep or two each side 1-leg DL: 16 kg x 1, 2 contralateral SQ: Steinborn, bar + 10 lb on each end: NB: Texas Bar w/ deep knurling is painful, thin t-shirt also painful. Switched to old, crappy bushing bar and thick t-shirt, much better. Movement feels quite foreign but I hope to get it back into my repertoire.

July 28, 2024: SW, Variety, Run

Yesterday, run 3.5 miles early at 10 am: SW: 32 kg x 6's on the 1:30 for 20 sets Today: Walk but with a couple of longish sprints including a 1/4 mile on the trail in 1:55 long break Rings: usual C&P: 20 kg x lf x 1, 2 - need a bit of gooseneck that I didn't have. WHEEL: 4th step, 5 reps in one set