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9/24/23 Took some time off cause my back was buggin, then went surfing for a few weeks Going to just move around weight for a while, my back is still tight, I need to be cautious about moving back into programming. I'm going to at least get in lifts while I formulate a strategy moving forward...

8/24/23 SOHP 90lbs x 3 105 x 3 120 x 4 95 3x5 Seated db ohp press 35lbs 3x10 Lat pull down 90lbs 3x10

8/22/23 Rack pull 235lbs x 5 275 x 5 310 x 8 Bent over row 115lbs x 5 125 x 5 145 x 7 Floor press, flies, etc.

8/20/23 Took off time to train only bjj. Did my first competition in 4 years at the end of last month, and I trained only cardio and mat time in the lead up. First comp at black belt so I was motivated to not suck. Hit 7 wins, no losses, 6 submissions. I face several guys younger and in the...

7/2/23 Rack pull 275 lbs x 5 310 x 3 345 x 10 275 x 5 My knee is buggy, I'd planned to do FSL 5x5 but I'm going to cut it short

7/1/23 Just did hour and a half open mat, feeling good so I'll lift SOHP 100lbs x 5 115 x 3 125 x 5 95 5x5 Bent over row 125lbs x 5 145 x 3 160 x 6 Seated db press 35lbs 3x10 Lat pull down 100lbs 3x10

6/29/23 Rack pull 255 lbs x 3 295 x 3 330 x 11 Got this in before the gym to get some rolls in

6/25/23 SOHP 95lbs x 3 105 x 3 120 x 6 95 5x5 Bent over row 115lbs x3 135 x 3 150 x 8 Lat pull down 100 3x10 Seated db press 35lbs 3x10

6/24/23 Rack Pull 235lbs x 5 275 x 5 310 x 12 Goblet squats 35lbs 2x10 My knee still isn't feeling squats, so I stopped I'm competing in bjj in mid July, so I'm gonna focus these workouts toward cardio a bit, still getting my major lifts Burgers 5x10 Crunches 2 x 20 Bicycle crunches 2x20

Principle #19 is to get good sleep, even if you are on an airplane

6/18/23 Skipping the deload and just going into the next cycle, feeling good. Got caught in a decent wristlock yesterday and I for sure feel it today, but its good enough to lift SOHP 85lbs x 5 100 x 5 115 x 8 95 3x5 Bent over row 110lbs x 5 125 x 5 145 x 10 Number 10 wasn't pretty, but...

6/13/23 Rack pull 265lbs x 5 300 x 3 335 x 10 Goblet squats 35lbs 3x10 Curls extensions flies My knee felt funny yesterday at bjj, so I'm going easy on squat stuff. Feel good now, got a good workout, no need to push it

6/11/23 SOHP 95lbs x5 110 x 3 120 x 6 Fsl 95 5x5 Bent over row 120lbs x 5 135 x 3 155 x 6 Seated ohp db press 35lbs 3 x 10 Lat pull 100lbs 3 x 10

6/4/23 Rack pull 245lbs x 3 280 x 3 315 x 10 Joker 325 x 5 Lat pull downs 100lbs 3 x10

6/1/23 Fucked my shoulder up some over the weekend so I took a break for a week, but I feel good so I'm back at it SOHP 90lbs x 3 100 x 3 115 x 7 Bent over row 115lbs x 3 130 x 3 145 x 8 Cut it short, my shoulder is good but not great, so I'm taking it easy

5/25/23 Rack pull 230lbs x 5 265 x 5 300 x 10 Joker 315 x 5 Goblet squat 35lbs 3x10 Bulgarian split squat 35lbs db 3x10

5/24/23 Gonna cut out Zerchers, leave sohp and row weight the same, and up Rack pulls this cycle SOHP 80lbs x 5 95 x 5 110 x 9 Fsl 80lbs 3x5 Row 105lbs x 5 120 x 5 135 x 10 Seated db ohp 35lbs 3x10 Lat pull downs 100lbs 3x10 Db Floor press 35lbs 3x10

5/18/23 Rack pull 255lbs x 5 295 x 3 325 x 8 Joker 365 x 1 375 x 1 I calculated my cycle here off a 380 1 rep max. 375 was good, even after the amrap, so it nice to have proof of concept

It's Dan the Wolfman speak Perfeclty legible if you are literate in Wolfman speak

5/17/23 SOHP 95lbs x5 110 x 3 120 x 4 Fsl 95 3x5 Bent over row 120lbs x 5 135 x 3 155 x 5 Seated db ohp 35lbs 3x10 Lat pull down 95lbs 3x10 Curls, extensions and flies