April 27, 2022: GU, SW

Still in recovery from competition last weekend ... Yesterday: walk NP: 8 kg x 5L/R x 3 sets: one straight front, one angled out, one angled in Today NP: 8 kg x 3L/R, 10 kg x 5L/R, 12 kg x 3L/R (PR reps @ this weight, left pec cramping) GU: crossover style: 8 kg x 1L/R on regular floor (painful on hip), x 1L/R on softer floor (much better) SW: 00:00 24 kg x left x 10 01:00 24 kg x left x 10 02:00 24 kg x left x 10 05:00 24 kg x left x 10 06:00 24 kg x left x 10 07:00 24 kg x left x 10 avg = 124, max = 142 - just below zone 4 walk

April 25, 2022: DL (light sumo)

April 22 - weigh-in 67.2 kg, eat a lot after that April 23 - Meet in Norwood, NJ SQ: 92.5, 100, 107.5 kg, all good, 107.5 is a new NJ record BP: 80, 85 good, lost balance at hand-off on 90 and failed DL: 150, 160 good, just too tired and couldn't get 170 off the ground April 24, Sunday - early: SW @ 24 kg x 40, PM SW @ 24 kg x 80 Today NP: 10 kg x 1L/R break DL: Sumo, 115 lb x 5, 165 lb x 5, x 5, 215 x 5 walk

April 21, 2022: Variety

Yesterday, walk the proverbial 10,000 steps, 3.8 miles Today walk NP: 8 kg x 8L/R PU: l-sit and 1 PU on rings maybe some squats later, we'll see. Weigh-in tomorrow, was about 1 kg over this morning

April 19, 2022: Variety

Yesterday, walk 5.6 miles, nothing else Today, short walk The usual warmup: NP: 10 kg x 5L/R PU: l-sit on rings x 4 A bunch of 32 kg kettlebell deadlifts with a student Nothing else today, resting up for the meet on Saturday. BW was 151.8 lb this morning, needs to be 148.7 Friday morning, started taking herbal water pills last night.

April 16, 2022: Mini-meet/DL: SQ (light), BP (light), DL

Yesterday, a few light SQ and BP Today: short walk PU: 3 on a tree branch NP: 8 kg x 5L/R - had been allowing left shoulder to unpack in order to get extra rotation and left should has been bothering me, fixed that and left shoulder feels much better SQ: 155 lb x 3, 175 x 3, 195 x 1, 205 x 1 BP: 135 lb x 5, 155 x 4, 175 x 1, 195 x 1, 205 x 1 DL: 125 kg x 3 double over 135 x 3 r/u 150 x 3 l/u - will open with this weight because I can triple it.

April 13, 2022: Variety

walk NP: 8 kg x 3L/R, 10 kg x 3L/R, 8 kg x 10L/R - amazing how much better my shoulders feel after these PU: the usual - rings, l-sit + 3 PU break SQ: 155 lb x 3 BP: 135 lb x 5 break MP: 16 kg x 3L/R - interesting

April 12, 2022: SW (120)

Lots of driving later on Sunday (April 10) and again on Monday, yesterday, April 11. Today, Tuesday, April 12: Cossack sequence WM: a few bw and a few w/ 8 kg NP: 10 kg x 5L/R break NP: 10 kg x 5L/R PU: usual l-sit + 2 PU SW: aiming for more explosive reps, plus doing on 3:30/series instead of 4:00 00:00 28 kg x left x 10 - min = 83 01:00 28 kg x left x 10 - max = 135 03:30 28 kg x right x 10 - min = 86 04:30 28 kg x right x 10 - max = 141 07:00 28 kg x left x 10 - min = 112 08:00 28 kg x left x 10 - max = 146 10:30 28 kg x right x 10 - min = 117 11:30 28 kg x right x 10 - max = 148 14:00 28 kg x left x 10 - min = 119 15:00 28 kg x left x 10 - max = 154 17:30 28 kg x right x 10 - min = 123 18:30 28 kg x right x 10 - max = 152 avg = 134 , max = 154