May 8, 2025: CL, FSQ (light), WHEEL

 CL: tall muscle

bar x 3

last time, 25 kg but was too much, so 22.5 this time

22.5 kg x 3 - all good, 3 - last one not good, 3, 3, 3 - 3 reps x 5 sets.  Next time, 4 reps x 4 sets

NB: did above but not in Oly shoes, just forgot.

PJK: power jerk, empty 15 kg bar: 3 reps.  Possible

FSQ:

40 kg x 3 - pause at bottom

52.5 x 4, 4, 4, 4, 4 - experimented with grip width, found a little wider was ok but a lot wider felt weird on my right shoulder.  Maybe that's bad and maybe it's good - IDK.

EVIL WHEEL: 3rd step x 3, 3, 3, 3, 3 - every improving.  Next time, maybe 4 sets of 4

May 7, 2025: walk-run

Same parameters as Monday, walk 5:00 and run 2:30.  Progress, staying out of the red zone longer and not getting quite as high in it when I do.

 

May 6, 2025: walk, FSQ, BP

 3.7 miles walked according to my phone

break

FSQ:

heels on 1" rubber plate: 40 kg x 5, 50 kg x 5

heels on ground: 62.5 kg x 5 x 5 - about 6:00 rest between sets

short break

BP:

60 kg x 5, 5, 5, 5 - 4 sets of 5 reps, seems good for today.

May 5, 2025: walk-run

Average 124, Max 154, two minutes and 30 seconds run, reduce the rest to 5 minutes even.

Got in an eighth running segment as a result of the shorter rest times. Nice running weather, about 60° and overcast. Made an effort to stay out of the red zone, and to take the recoveries as relaxed as possible. Overall time on my feet was only a minute or two longer, but I went further.

An important variable, I think, this morning was that I took about a mile or a mile and a half walk came home for 10 or 15 minutes and then went out for my combined walk run. I think that may have warmed me up in a good way.

May 3, 2025: CL, FSQ (light), WHEEL

 CL: Tall Muscle

20 kg x 4

25 kg x 3, 3, 3 - 1st reps are best.

break

FSQ: (light)

bar x 2

40 kg x 3

50 x 4, 4, 4, 4, 4 - per Faleev, 4 reps x 5 set at 80% of heavy day weight

Evil Wheel: 3rd step (20" = 4th step is 27") , 3 reps x 4 sets - improving

May 2, 2025: walk-run

Same or very similar numbers as 4 days ago but was warm, muggy weather.  Felt better overall, felt a little easier.

May 1, 2025: CL, FSQ, BP

 lots of errands, walk some, etc.

CL: Tall Muscle

bar (20 kg) x 3

25 kg x 3, 3, 3

FSQ:

40 kg x 2

50 x 2

60 x 5, 5, 5, 5, 5 - 5 x 5 = very good, focus on knees forward on the descent and straight up on the ascent.  Now able to keep pinkies under the bar - flexibility is improving.  Like gripping right up to the inside edge of the knurling.

break

BP: 

62.5 kg x 5 - j-hook's too low (were for Bronwen), moved them for next set

65 x 5 - reset j-hooks for Bronwen and stripped the bar