Warmed up with light kettlebell swings with the 16kg and 20kg kettlebell.

Squat: 170x5, 190x3, 215x5
Deadlift: 175x2 / 5
GHR: 3x10
Pulldown Abs: 3x15

Finished with Indian club swinging with the 1 lb. clubs.

The session went well, but my right shoulder is still in a little bit of pain. I hurt it a few weeks back when some heavy 1-arm kettlebell jerks went bad. Right now I'm just finishing up my 11th cycle of 5/3/1 (been running it since 12/24/11) and will re-evaluate after the first of the year. In addition I am doing Taiji and Qigong daily, I have learned the Yang style short (24) and long (108) forms, and Chen style short form, and am currently working on Chen style long form as well as basic Taiji sword with my Shifu, Grandmaster Shi Deru. In addition I regularly practice the Eight Pieces of Brocade Qigong and am working on the Yi Jin Jing as well.


I am very interested in all the information written on this page, for that I can only say thank you to all those I've read on this page.


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