February 26, 2021: SQ (light), BP (light), DL

walk SQ: 145 lb x 5, 165 x 5 - Max Aita cue of keeping knees in the same forward position when coming out of the hole is brilliant for me. First time I've tried it, looking forward to trying it on heavy SQ day next week as well BP: 145 lb x 7, 155 x 5 DL: Straddle on 2" bar: 245 lb x 4 lf, x 4 rf Hack: 225 x 4 l/u, 4 r/u, 255 x 3 l/u, x 3 r/u Conventional (up 2.5 kg, as we've done for the last few weeks) NB: Really working quads today _before_ we do these below: 142.5 kg x 1 r/u 152.5 kg x 1 l/u 162.5 kg x 1 l/u - bit of a slog but up it went 6 more Saturdays plus the meet. I'm thinking time to backoff a bit, so 152.2, 155, 157.5, 160, 162.5, and then at the meet, something like 150 to break NJ record, 162.5 to break national record, and either stop or go for 165. And in the meantime, hit the straddle axle and hack DL's harder during March

February 25, 2021: GU

a little warmup: Halo: 8 kg by 1 each way, 2 each way GS (goblet squat): 8 kg x 3 w/ curl at bottom GU w/ presses: 8 kg, press from elbow and hand on way up and way down, x 1 each way, rf repeat above NB: Right shoulder feels in completely foreign territory pressing from these strange angles, need to get it to pop/crack before it's painfree, but wow, something I need to gradually build up some volume with, and at nothing heavier than this. Shovel some snow.

February 24, 2021: SW, BP, DL (light)

SW: it's of questionable wisdom that I do these on heavy BP day at all, so we'll keep it brief 00:00 24 kg x left x 5 00:30 24 kg x left x 5 01:00 24 kg x left x 5 01:30 24 kg x left x 5 03:00 24 kg x right x 5 03:30 24 kg x right x 5 04:00 24 kg x right x 5 04:30 24 kg x right x 5 Forgot to SQ first ... :( BP: 135 lb x 5 155 x 3 175 x 5 (PR), 4 (failed 5th rep), 3, 4, 4 = 20 reps in 5 sets, a huge PR despite the failed rep. last week: 175 x 4, 4, 3, 3, 3 = 14 reps in 5 sets @ 175 DL: 125 kg x 3 r/u 125 x 3 l/u 135 x 3 r/u 135 x 3 l/u

February 23, 2021: Variety: GU, PU, FL, SW

GU: 8 kg, lf, 1, 1 - 2nd rep each side, presses twice from elbow position. Overall, form is improving but I need to do these more often. Every non-heavy day would be good. PU: RT using SE protocol: 00:00 PU x 1 + hang at bottom 00:15 PU x 1 + hang until 00:30 Rest about 5 min Repeat above - barely hung on until 00:30 FL: rings x 1 - leaning back a little helps SW: 00:00 32 kg x left x 10 01:00 32 kg x right x 10 04:00 32 kg x left x 10 05:00 32 kg x right x 10 08:00 32 kg x left x 10 09:00 32 kg x right x 10 walk

February 22, 2021: SW, SQ, BP (light), DL (light)

SW: 00:00 32 kg x 2h x 5 00:30 32 kg x 2h x 5 01:00 32 kg x 2h x 5 01:30 32 kg x 2h x 5 03:00 24 kg x left x 5 03:30 24 kg x right x 5 04:00 24 kg x left x 5 04:30 24 kg x right x 5 walk about 3 miles SQ: 135 lb x 5 155 x 4 175 x 3 195 x 4, 4, 4 - a fine first day with a new weight. Total for the day is 24 reps, 12 @ 195 in 3 sets BP: 155 lb x 7, 5 DL: 125 kg x 3 r/u, x 3 l/u

February 21, 2021: PU

PU: RT x 4, 6, 5 w/ brief pause at top and bottom, 6 w/ pauses but rotating inwards - rotation makes it feel much stronger. 21 reps for today, certainly a volume PR for RT pullups in a single session so we won't be pigs about this and we'll stop there. Want to remember to rotate inwards for everything from now on. DIP: 4 reps @ bw - don't usually do these, felt like a nice variety thing to try

20 February 2021: SQ (light #2), BP (light #2), DL

BP: 135 lb x 1 - test out new padding on rack hooks, seems good SQ: 155 lb x 5, 5 BP: 135 x 12, 155 x 8 - trying to stick to competition/heavy groove DL: Straddle on 2" bar: 235 x 5 lf 235 x 5 rf Hack: switching which grip goes first today - was doing same as conventional, but maybe, since the bar is behind me, switching is better? 245 x 5 l/u 245 x 5 r/u This order is much better, so remember: bar behind the back, grips work opposite Conventional: (increase 2.5 kg from last week) 140 kg x 1 r/u 150 x 1 l/u 160 x 1 l/u - tired, not sure how low I kept my hips, but it went up without pause. Should video next week's DL's