1/30/15 Friday January 30, 2015 (24kgs complex for time DB CL, DB FSQ - PR)

6:30am - in Spokane, Original Strength (rolling, cross lateral, rocking, neck nods, crawling)

7:00am - Break

Back in Seattle

4:55pm - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 minutes

5:10pm - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

5:25pm - Training session - DB CL, DB FSQ 24kgs complex, 20 minutes

24kg TGU, 1/1 to the knee

24kg GSq, 5

24kg 2H SW, 10

DB CL, DB FSQ, 24kgs complex, 5 DB CL, 5 DB FSQ as many sets as possible, 20 minutes

13 sets

Totals 65 DB CL, 65 DB FSQ (up from 4/4 x 13, 52/52 total last week - PR)

24kg 2H SW, 10, x 2

5:55pm - Complete

Notes - Absolutely freaking crushed it today.  It probably did have something to do with getting this training done late evening, which is highly unusual, but that was the plan - get back from Spokane in the afternoon and get this done before picking up my kids.  I probably am stronger at that time of the day but will always be an early-morning training guy:)  In any event, 13 sets of 5/5, man, that was pretty cool.  A true PR and a an extremely strong one.  Grip strength is making massive gains with all of the time under tension, double bells, etc.  On the squats, really pulling down into the hole and pushing out, thinking up with through the traps.  Great stuff, really pleased.  Time for some recovery.

1/29/15 Thursday January 29, 2015 (24kg TGUs, SL DLs)

5:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 minutes

5:45:am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1/1
Arm bar 16kg, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1

6:00am - Training session - 24kg TGU, 24kg SLDLs

2x;

24kg TGU to the knee, 1/1
24kg SLDL, 3/3

6:15am - Complete

Notes - Good stuff.  Felt good, got up early, got this done before heading to an early morning meeting and then to the airport on a plane to Spokane.  Was pleased with showing some discipline this morning.

1/28/15 Wednesday January 28, 2015 (DB SW, FSQ 24kgs Complex for time - PR))

6:40am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:10am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:25am - Training session - DB FSQ, DB SW 24kgs complex, 20 minutes

24kg TGU, 1/1 to the knee

24kg GSq, 5

24kg 2H SW, 10

DB SW, DB FSQ, 24kgs complex, 5 DB SW, 5 DB FSQ as many sets as possible, 20 minutes

12 sets

Totals 60 DB SW, 60 DB FSQ (PR)

24kg 2H SW, 10, x 2

7:55am - Complete

Notes - Another PR.  Crushed it today.  Really helped to have the soft tissue work done yesterday, and a decent night's sleep.  Solid technique, good pace, was sweating and breathing pretty heavy near the end but worked to keep my breathing under control.  Time to rest and recuperate, a couple of days working in Spokane on the docket.

1/27/15 Tuesday January 27, 2015 (16kg TGUs, SL DLs)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:30am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1/1
Arm bar 16kg, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1

Break

8:45am - Training session - 16kg TGU, 16kg SLDLs

16kg TGU to the knee, 2/2
16kg SLDL, 5/5

8:55am - Complete

Notes - Good stuff.  Main thing is that I got some bodywork and some massage done, which was extremely helpful given how challenging the loads are during this cycle.  Very good for the shoulders and forearms in particular.  

1/26/15 Monday January 26, 2015 (DB CL, DB PR 24kgs complex)

7:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

8:15am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1/1
Arm bar 16kg, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1

8:30am -Training session - DB CL, DB PR 24kgs complex, 20 minutes

24kg TGU, 1/1 to the knee

24kg GSq, 5

24kg 2H SW, 10

16kg BUP, 1/1

12kg tempo presses, 5/5

16kg BUP, 1/1

DB CL, DB PR 24kgs complex, 5 DB CL, 5 DB PR, as many sets as possible, 20 minutes

9 sets, then 1 set with 5 CL, 4 PR, then 1 set with 1 CL, 1 PR

Totals 50 DB CL, 50 DB PR (52/52 using 4 reps sets last week, 46/45 using 5 rep sets 2 weeks ago)

2H SW 24kg, 20, x 2

9:00am - Complete

Notes - Interesting day.  Studied my logs from the last two pressing sessions, the last two Mondays, to help put this in perspective and it confirmed that I am making progress.  When doing 5 rep sets 2 weeks ago, I got 8 full sets but then hit a major wall, dropping to a set of 3, then a final set of 2, to get 45 reps in 20 minutes.  Today, I got 9 full sets and damn near got 10 but elected not to push the last rep, set the bells down, shook it out, and got the last and final 50th rep.  That's a good improvement for 5 rep sets.  Last week using 4 rep sets I nailed 13 full sets so 52 reps, but 5 rep sets are undoubtedly harder, and more taxing for me.  Doing 6 next week is going to be very interesting indeed.  I am going to have to think about a strategy going into it that will ensure I don't burn out too fast.  I think a reasonable goal would be to try and get 8 full sets of 6 reps.  There is going to need to be some rest in between those sets for sure.  Also, I feel I am leaking tension in the abs on some of the later sets, too much lean back on some of the last reps.  Feel like I am pushing into the ground, and squeezing the bells hard, which is good, but the loss of tension in the abs is holding me back performance wise.  I need to get better on that.  Pretty good stuff today all around though.

1/24/15 Saturday January 24, 2015 (pull-ups, push-ups)

Writing this on Sunday night.  Went on Sat afternoon to the lake with the kids.  Pressed for time, just wanted to bang out pull-ups and push-ups.

Hanging from bar
Hip mobility

7 pull-ups
5 push-ups (3 regular, 2 lizard for all)

6 pull-ups
5 push-ups

5 pull-ups
5 push-ups

4 pull-ups
5 push-ups

3 pull-ups
5 push-ups


Total pull-ups - 25, one up from last week.  25 push-ups, same as last week.

Some of these reps were tough if I am being honest.  Lats felt tired for sure - lots of KB work, I wasn't fully recovered I would say.  Also I didn't have really an rest between these sets as I would normally with short walking between each set, and I think that had an impact.  L shoulder has been a little tight and cranky lately, noticed it today.  Did some foam rolling work, lacrosse ball work, trying to get into the lat, armpit, release some of that tight stuff and am getting a good response.  Need to watch this and I think it may be time for another massage to try and help with recovery during the last  part of this cycle - 2 weeks left.  That and more sleep.

1/23/15 Friday January 23, 2015 (24kgs complex for time DB CL, DB FSQ)

5:40am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

6:10am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

6:25am - Training session - DB CL, DB FSQ 24kgs complex, 20 minutes

24kg TGU, 1/1 to the knee

24kg GSq, 5

24kg 2H SW, 10

DB CL, DB FSQ, 24kgs complex, 4 DB CL, 4 DB FSQ as many sets as possible, 20 minutes

13 sets

Totals 52 DB CL, 52 DB FSQ (down from 5/5 x 11 total last week)

24kg 2H SW, 10, x 2

6:55am - Complete

Notes - Great day, awesome.  Got to bed, got up early, got my shit done and was in Preston WA ready for work meetings 15 minutes early at 8:15am.  While this wasn't a PR (density was a little higher last week), from two weeks I am up to 13 solid sets from 12 1/2 sets - so a few more reps.  Actually I finished with 30 or so seconds before the time went off, could have grabbed a couple of cheap reps, but just said "why"?  I was really dialed into the technique today, cleans, squats, really feel good about my progress over the course of this cycle.  Perhaps I can't improve too much more on the density, I don't know, but we'll see next week.  All in all, 4 weeks down out of 6 for this cycle.  Getting stronger, technique getting better, and am very pleased.  

1/22/15 Thursday January 22, 2015 (24kg TGUs, SL DLs)

7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 minutes

7:30am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1/1
Arm bar 16kg, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1

Break

8:45am - Training session - 24kg TGU, 24kg SLDLs

2x;

24kg TGU to the knee, 1/1
24kg SLDL, 3/3

8:55am - Complete

Notes - Excellent. Was feeling a little beat up at in the evening yesterday, but did some foam rolling and lacrosse ball work, focusing on my lats and shoulders.  Really loosened up the L shoulder which probably took a little bit of a pounding with the heavy pressing Monday, etc. etc.  But it responded really well.  Overhead was strong today, TGUs felt really good.  Excellent.

1/21/15 Wednesday January 21, 2015 (DB SW, FSQ 24kgs Complex for time - PR))

8:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

8:30am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:45am - Training session - DB FSQ, DB SW 24kgs complex, 20 minutes

24kg TGU, 1/1 to the knee

24kg GSq, 5

24kg 2H SW, 10

DB SW, DB FSQ, 24kgs complex, 4 DB SW, 4 DB FSQ as many sets as possible, 20 minutes

14 sets

Totals 56 DB SW, 56 DB FSQ (PR)

24kg 2H SW, 10, x 2

9:15am - Complete

Notes - Damn it, another PR.  WTF.  Two weeks ago did this, 12 sets of 4.  14 today.  Got one more rep in than last week with sets of 5 where I did 11 of those.  This is fucking awesome.  Cleans off the ground were really strong to start the DB SW, DB SW the best it has ever felt.  My grip has improved immensely, I can really tell, it makes these easier, I feel like I can get the bell a lot deeper in my hand, and create more power while also being more stable.  Going from a DB SW into a CL is an awesome feeling man when you do it crisply and you do it right.  Squats were solid today, am trying to search for that feeling of being pulled down or pulling down into the hole every single time; when I do that I can really feel a stable base.  I am really enjoying this right now.  It will be good in a few weeks to change things up, but this is excellent right now.  Also continuing to notice improvements in OH mobility with the focus on arm bars, crooked arm bars, getting in a solid get up or two every day, and holding that OH position.  Time to rest and recover before DB CL and FSQ on Friday:)

1/20/15 Tuesday January 20, 2015 (16kg TGUs, SL DLs)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:30am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1/1
Arm bar 16kg, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1

Break

8:45am - Training session - 16kg TGU, 16kg SLDLs

16kg TGU to the knee, 2/2
16kg SLDL, 5/5

8:55am - Complete

Notes - Feeling good.  Good stuff, not a ton to say here other than needing to get to bed earlier and get more quality sleep.  Definitely am putting on some size in this cycle, there is no question about that.  Looking forward to weighing myself in a few more weeks.  Weighed 200 lbs on Jan 1.  Eating everything in sight, and I am fine with it.

1/19/15 Monday January 19, 2015 (DB CL, DB PR 24kgs complex - PR)

6:55am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:25am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1/1
Arm bar 16kg, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1

7:40am -Training session - DB CL, DB PR 24kgs complex, 20 minutes

24kg TGU, 1/1 to the knee

24kg GSq, 5

24kg TGU, 1/1 to the knee

24kg 2H SW, 10

16kg BUP, 1/1

12kg tempo presses, 5/5

24kg 2H SW, 10

16kg BUP, 1/1
12kg tempo presses, 5/5

DB CL, DB PR 24kgs complex, 4 DB CL, 4 DB PR, as many sets as possible, 20 minutes

13 sets

Totals 52 DB CL, 52 DB PR - PR (46/45 last week)

2H SW 24kg, 20, x 2

8:20am - Complete

Notes - Pushing forward here.  Huge weekend in Seattle culminated by an amazing Seahawks victory Green Bay.  I was out all weekend, didn't get much sleep for the last couple of nights but it's ok.  I felt pretty good this morning, all things considered, Was focused through my warm ups, and the results for the training session speak for themselves as does the programming Kevin has me on.  As planned, dropping down to sets of 4 reps from 5 reps last week, I was able to set another PR and do so in very strong fashion with good technique.  13 sets, pacing was very good, first 4 sets completed in just over 5 minutes, next 4 sets took just over 6 minutes, last 5 sets were done in a little under 8 minutes.  This is a very solid improvement over a couple of weeks ago with the same work set, which was way harder than this.  Yes, the last rep on the presses was tough to get on the L side, particularly the last one, and I was close to failure but didn't have to go all the way to 100% effort to get the rep.  Got though the sticking point but pushing my feet harder into the ground, tightening the glutes, squeezing the bells.  I experimented a little bit the last two weeks with some eye movements, looking up initiating the press and then immediately looking back down straight to the horizon, but I felt like it gave me too much back lean, I wasn't able to control that as much as I wanted.  So I dropped that this week and just focused on other technique aspects, mainly pushing feet to the floor and pressing from the lats.  Really pleased with the result here.

1/17/15 Saturday January 17, 2015 (pull-ups, push-ups, walking)

Went on Sat afternoon, No 2H SW with the 24kg and hill sprints this week again as I want to continue to rest my R knee / quad and let things dissipate there before adding sprints back in.

Hanging from bar
Hip mobility

6 pull-ups
5 push-ups (3 regular, 2 lizard for all)
Short walk

6 pull-ups
5 push-ups
Short walk

5 pull-ups
5 push-ups
Short walk

4 pull-ups
5 push-ups
Short walk

3 pull-ups
5 push-ups
Short walk

30 minute walk

Total pull-ups - 24, one up from last week.  25 push-ups, dropped down from last week intentionally, this is a better rep range.

Real solid, felt very good on the pull-ups, extremely strong grip here which was cool.  That grip is improving I suspect from being under tension a lot with the double bell work, having to hold those bells and squeeze the handles in the rack for squats.  Awesome.

1/16/15 Friday January 16, 2015 (24kgs complex for time DB CL, DB FSQ - PR)

8:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

8:30am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:45am - Training session - DB CL, DB FSQ 24kgs complex, 20 minutes

24kg TGU, 1/1 to the knee

24kg GSq, 5

24kg 2H SW, 10

DB CL, DB FSQ, 24kgs complex, 5 DB SW, 5 DB FSQ as many sets as possible, 20 minutes

11 sets

Totals 55 DB CL, 55 DB FSQ (up from 4/4 x 12, 2/2 x 1 50/50 total last week) (PR)

24kg 2H SW, 10, x 2

9:15am - Complete

Notes - Felt great today.  Slept in a bit, well rested.  Overhead mobility was in good shape again, keep checking this through the arm bars, TGUs, I like the improvements I am seeing and feeling.  I want to keep this up so I can move to trying to learn some new movements like the windmill, bent press, and jerk which are going to demand that I keep developing and improving my thoracic mobility.  This was a clear need for improvement throughout my SFG weekend and I feel that I have been making some real good progress.  It's interesting I have not been snatching, I do think snatching can be a challenge in tightening me up.  A key test will be to try and incorporate some snatching as appropriate in the next cycle and try to continue this mobility progress.  In any event, got into the training today and was able to achieve yet another PR.  Man.  I had 30 seconds left at the end and had an opportunity for a few more reps, but made a mental note to leave something in the tank especially as I had just nailed some good reps on my 11th set.  Save something for another day.  I love training this way.  

1/15/15 Thursday January 15, 2015 (24kg TGUs, SL DLs)

6:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:15am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1/1
Arm bar 16kg, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1

7:30am - Training session - 16kg TGU, 16kg SLDLs

24kg TGU to the knee, 1/1, x 2
24kg SLDL, 3/3

7:40am - Complete

Notes - Good stuff, very pleased.  Needed some time on the foam roller and lacrosse ball work on my R quad right above my knee, up to my hip, but generally good.  Just watching that area.  Overhead on the TGUs felt great, really strong and solid, Great stuff.  Excited to squat again tomorrow!

1/14/15 Wednesday January 14, 2015 (DB SW, FSQ 24kgs Complex for time - PR))

6:25am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

6:55am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:10am - Training session - DB FSQ, DB SW 24kgs complex, 20 minutes

24kg TGU, 1/1 to the knee

24kg GSq, 5

24kg 2H SW, 10

DB SW, DB FSQ, 24kgs complex, 5 DB SW, 5 DB FSQ as many sets as possible, 20 minutes

11 sets

Totals 55 DB SW, 55 DB FSQ (up from 4/4 x 12, 48 / 48 total last week) (PR)

24kg 2H SW, 10, x 2

7:50am - Complete

Notes - This was outstanding today.  I switched up the order this week to start the complex with DB SW instead of DB FSQ, and the transition from a DB SW into the rack to start a squat was much better than the alternative that I did the last two weeks.  This was a tip from Kevin and I am glad I took it.  R knee was good.  I was breathing heavy at the end of this, getting up to 55/55 in 20 minutes was an absolute PR but I did this with good technique, good pace, and am really pleased.  Loving this cycle and will keep eating everything in site and see if I can keep putting on some muscle, which I can tell I have been simply by how my clothes are fitting (glutes primarily).

1/13/15 Tuesday January 13, 2015 (16kg TGUs, SL DLs)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:30am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1/1
Arm bar 16kg, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1

Break

8:45am - Training session - 16kg TGU, 16kg SLDLs

16kg TGU to the knee, 2/2
16kg SLDL, 5/5

8:55am - Complete

Notes - Feeling good.  R elbow a bit sore, isn't the elbow, but rather tight soft tissue with the tricep, bicep, forearm.  Focused on some lacrosse ball release, felt very good.  This is some residual from too much work on the weekend (push-ups, pull-ups in combination with other training including a heavy clean and pressing day yesterday). Going to keep focused on the soft tissue, mobility work.  Overall, good and my R knee continues to be less and less noticeable.  Was able to do some SLDLs today which I have stayed away from, felt good including on the R knee.  good sign.  

1/12/15 Monday January 12, 2015 (DB CL, DB PR 24kgs complex - PR)

5:50am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 40 minutes

6:30am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1/1
Arm bar 16kg, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1

6:45am -Training session - DB CL, DB PR 24kgs complex, 20 minutes

24kg TGU, 1/1 to the knee

24kg GSq, 5

24kg TGU, 1/1 to the knee

24kg 2H SW, 10

16kg BUP, 1/1

12kg tempo presses, 5/5

16kg BUP, 1/1

DB CL, DB PR 24kgs complex, 5 DB CL, 5 DB PR, as many sets as possible, 20 minutes

8 sets, then 1 set with 5 CL, 3 PR, then 1 set with 1 CL, 2 PR

Totals 46 DB CL, 45 DB PR (48/45 last week)

2H SW 24kg, 20, x 2

7:30am - Complete

Notes - Some good things this morning.  I went to bed, I got good sleep, I woke up feeling pretty refreshed.  I felt good through the warm up, checking my overhead mobility, and was pleased at the end of the warm up as I felt ready to go.  Got into the main work sets today and it was tough - sets of 5 with double 24s are simply not easier and you get fatigued quicker than sets of 4, at least that was my experience.  I ended up with pretty much the same density as last week, didn't move the meter there at all, but this was harder.  I did feel good about completing 8 full sets of 5 DB CL, 5 DB PR without missing any reps.  There is some good things to build on.  I understand now why in this cycle things drop back to sets of 4 reps next week, then back up to 5 - 5 really is a shock.  The 6-week cycle ends on sets of 6 reps, that is going to be tough.  I want to see this through because I would to experience how that feels.  Also, last note, R knee felt very good today, no issues, moving in the right direction.  

1/10/15 Saturday January 10, 2015 (pull-ups, push-ups, walking)

Went on Sat afternoon, very pressed for time but was the best idea to get the session in on Sat and not Sunday.   Dropped 2H SW with the 24kg and hill sprints this week as I want to rest my R knee / quad and let things dissipate there before adding sprints back in.

Hanging from bar
Hip mobility

6 pull-ups
5 push-ups (3 regular, 2 lizard)
Short walk

5 pull-ups
6 push-ups (3 regular, 3 lizard)
Short walk

5 pull-ups
7 push-ups (3 regular, 4 lizard)
Short walk

4 pull-ups
8 push-ups (3 regular, 5 lizard)
Short walk

3 pull-ups
9 push-ups (3 regular, 6 lizard)
Short walk

Total pull-ups - 23, I think I messed up here and didn't go up a rep so same as last week, 35 push-ups, up from 25 last week

Pull-ups were great.  I felt like doing more push-ups than normal, but I don't think I will do this again.  R elbow a little off today on Sunday as I write this, it's more of a function of a tight R tricep and forearm.  Didn't really need to be pushing this extra work and that was sort of dumb, but it's not a big deal, and I was using some lacrosse ball rolling and that definitely helped get a good response from the soft tissue.  With all of the cleans I am doing each week during the heavy double bell sessions etc. the elbows are getting plenty of work and I need to continue to be intelligent about things.  Overall, pleased with things.

1/9/15 Friday January 9, 2015 (24kgs complex for time DB CL, DB FSQ)

8:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

9:15am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

9:30am - Training session - DB CL, DB FSQ 24kgs complex, 20 minutes

24kg TGU, 1/1 to the knee

24kg GSq, 5

24kg 2H SW, 10

DB CL, DB FSQ 24kgs complex, 4 DB CL, 4 DB FSQ, as many sets as possible, 20 minutes

12 sets, plus 2 DB CL, 2 DB FSQ to end

Totals 50 DB FSQ, 50 DB SW (up from 3/3 x 15, 45/45 total last week)

24kg 2H SW, 10, x 2

10:00am - Complete

Notes - Damn, a lot of things to really like this morning.  First, my R knee / quad has been responding to soft tissue and mobility work which is good.  Second, my overhead position on the TGUs in the warm up felt the best it has in some time.  I mean really good.  This probably would have been a great press day but regardless it is good thing. Arm bars and other work, just trying to really improve that overhead position, get the elbows straight.  Really pleased as I need that better thoracic mobility as I move forward to try and take things to the next level.  On the main work today, felt very strong, knee no issue.  Good cleans, I was definitely giving it all I had with the grunts coming out of the hole on the last couple of reps in the last couple of sets on the squats.  Awesome stuff.  My legs are getting bigger, I can feel it with my gait and clothes.  Cool.

1/8/15 Thursday January 8, 2015 (16kg TGUs, SL DLs)

6:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:15am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1/1
Arm bar 16kg, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1

7:30am - Training session - 16kg TGU, 16kg SLDLs

16kg TGU to the knee, 2/2
16kg SLDL, 3/3

7:40am - Complete

Notes - Watching the right knee, mainly the quad muscle right above the knee, still a little tight / tender though responding pretty well to soft tissue and other mobility work.  Feeling really good otherwise.

1/7/15 Wednesday January 7, 2015 (DB FSQ, SW 24kgs Complex for time)

8:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

8:40am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:55am - Training session - DB FSQ, DB SW 24kgs complex, 20 minutes

24kg TGU, 1/1 to the knee

24kg GSq, 5

24kg 2H SW, 10, x 2

DB FSQ, DB SW 24kgs complex, 4 DB FSQ, 4 DB SW, as many sets as possible, 20 minutes

12 sets

Totals 48 DB FSQ, 48 DB SW (up from 3/3 x 15, 45 / 45 total last week)

24kg 2H SW, 10, x 2

9:30am - Complete

Notes - Alright, other than another not impressive example of being tired and not getting up like I told myself I would do, this was good.  Had a pretty damn stressful evening last night, as my phone blew up and after running to the AT&T store, then the Apple store, and then back to AT&T I had a new phone and was up and running.  It only took 4 HOURS.  Had to do some deep breaths as at one point my old phone got wiped and I thought I had lost everything on there (fortunately I have backups).  Boy, we are sure wedded to our phones aren't we?  At least I am.  Anyway, I was tight in the R pec this morning, lots of presses Monday and this is an area of mobility focus for me.  Damn those arm bars help a TON.  I have really been focused on these and they are great.  The 16kg increase from the 12kg has been big.  I actually think it may be a good idea to go to the 20kg, just to test it, and perhaps use it for the crooked arm bar.  There is no need to go "heavy" as these are mobility movements, not to load up, but I notice the extra load I think is good for me because it challenges the stabilization and that's a good thing.  Will test tomorrow.  As far as the main training, I threw in some extra swings today, need to keep a decent volume of those to offset all of this heavy work with doubles.  The squats were excellent.  DB swings are always a challenge for me, the wide stance at times has a way of getting my right kneecap to tweak a bit and that did happen today.  I was very focused on technique and it was not a problem, but something to watch.  I probably could use a couple of "knee health" movements to make sure I am working during this squat cycle. Will ask Kevin. 

1/6/15 Tuesday January 6, 2015 (16kg TGUs, SL DLs)

7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

Break

8:45am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1/1
Arm bar 16kg, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1

9:00am - Training session - 16kg TGU, 16kg SLDLs

16kg TGU to the knee, 2/2
16kg SLDL, 5/5

9:15am - Complete

Notes - Feeling decent, need some more sleep, bit of a slow-go here getting back to work.  I have to get serious about going to bed at night.  I've been saying this shit for months.  Ridiculous.

1/5/15 Monday January 5, 2015 (DB CL, DB PR 24kgs complex - PR)

8:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes (some extra soft tissue work)

9:00am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1/1
Arm bar 16kg, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1

9:15am -Training session - DB CL, DB PR 24kgs complex, 20 minutes

24kg TGU, 1/1 to the knee

24kg GSq, 5

24kg TGU, 1/1 to the knee

16kg BUP, 1/1

12kg tempo presses, 5/5

16kg BUP, 1/1

DB CL, DB PR 24kgs complex, 4 DB CL, 4 DB PR, as many sets as possible, 20 minutes

10 sets, then 1 set with 4 CL, 3 PR, then 1 set with 4 CL, 2 PR

Totals 48 DB CL, 45 DB PR (up from 39/39 last week) (PR)

2H SW 24kg, 20

9:45am - Complete

Notes - Good day today.  Did need some extra time this morning after sleeping really terribly last night, which is unusual for me.  I have been off of work for a couple of weeks, could have been just not wanting to go back to work today:(  As a result, didn't feel the strongest this morning, but what the hell, look what happened.  I was able to increase the workload compared to last week by a pretty decent amount.  4 reps compared to 3 reps each set definitely was more challenging.  I really started noticing it as soon as the 5th set, and needed to really concentrate on the rest periods and then on every rep thereafter to make sure I had good form and technique.  I nailed 10 complete sets, but then in the 11th set I could tell getting a 4th PR was going to be very difficult, and elected not to push the envelope.  I had time left so on the 12th set I went ahead to see what I could do, and parked it after 2 presses.  All in all, a great day.  I am very pleased.  I am not certain but this is very likely some sort of PR.

1/3/15 Saturday January 3, 2015 (pull-ups, push-ups, walking, 2H SW, hill sprints)

Writing this on Tuesday as I realized I forgot to log this training session from the weekend.  It was a great session.

Hanging from bar
Hip mobility

6 pull-ups
5 push-ups (3 regular, 2 lizard - same for all sets)
Short walk

5 pull-ups
5 push-ups
Short walk

5 pull-ups
5 push-ups
Short walk

4 pull-ups
5 push-ups
Short walk

3 pull-ups
5 push-ups
Short walk

Total pull-ups - 22, up 1 from last week; 25 push-ups

Pull-ups are going extremely well.  I really felt the lat engagement in both the pull-up and push-up.  Things are really starting to dial in with respect to proper technique and maximizing the efficiency of the movement and not gas out the wrong muscles.  Really good.

Drove to the south end of the lake for a new training impetus, 2H SW with the 24kg followed immediately by a hill sprint.  I did 10 reps for each set, and did 3 total sets with 3 sprints.  Damn it I was GASSED.  That was a very interesting feeling.  It was awesome.  I am definitely going to keep doing this.  These hill sprints feel "safer" to me than flat-ground sprints, and I have definitely noticed that I have considerably less soreness in the hips, quads and ankles than I was experiencing in the summer and fall with flat-ground sprints. I like it a lot.  The combination of adding in the swings was something else.  I will tell you, for whatever reason, I made these swings POWERFUL.  I mean the most powerful swings I have ever done, so that is something to learn from and keep in mind to keep all swings like this.  I was really having to clamp down on the lats at the top of the swing to keep the bell from flying upwards. The float time I had was crazy given how powerful the swings were.  I am looking forward to slowing adding an extra set of swings and sprint here and there as I feel ready.

1/2/15 Friday January 2, 2015 (24kgs complex for time DB CL, DB FSQ)

10:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes

10:45am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

11:00am - Training session - DB CL, DB FSQ 24kgs complex, 20 minutes

24kg TGU, 1/1 to the knee

24kg GSq, 5

24kg 2H SW, 10

DB CL, DB FSQ 24kgs complex, 3 DB CL, 3 DB FSQ, as many sets as possible, 20 minutes

15 sets

Totals 45 DB FSQ, 45 DB SW

24kg 2H SW, 10

11:30am - Complete

Notes - Whoa - not messing around with this cycle.  3 days of double bell work with the 24kgs including lots of cleans and squats is going to hit you pretty hard.  I slept in (last day of vacation) and needed to, just trying to take advantage of this time, rest, recover from the travel to South Dakota, and I have a little bit of head gunk going on with the change in weather so all in all good.  I took a very long time warming up because I had the time to do so.  This was a great training session and the movements and technique were spot on.  Much better cleans today overall, at least consistently, I did a good job of keeping my arms close to by body, squeezing the armpits, and not letting the elbows bow out.  That was good.  Squats were solid,tried to engage my glutes more and also my lats out of the hole, to try and take some pressure off of other muscles. The fatigue was really setting in at the end.  I was very pleased to be able to get 15 sets in, all with good solid form.  I am looking forward to testing out a short training session this weekend to include some 2H SW with the 24kg followed by short hill sprints.  Will be fun to see what that is like.  I suspect it will be a challenge after all of the squatting this week.

1/1/15 Thursday January 1, 2015 (16kg TGUs, SL DLs)

8:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

Break

12:30pm - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1/1
Arm bar 16kg, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1

12:45pm - Training session - 16kg TGU, 16kg SLDLs

16kg TGU to the knee, 2/2
16kg SLDL, 5/5

1:00pm - Complete

3:30pm - 90 minute walk around Greenlake

Notes - Beginning of 2015.... New Year.  Definitely exciting.  Easy day today, did some mobility work, took the kids out for breakfast, then did some light KB work in the afternoon before taking a very long 90 minute walk around the lake to clear my head.  Very cold day, mid 30s, walked briskly and it felt great.  Getting in some walks always helps the connection between my shoulders and hips, and is the perfect complement to the KB training.  I always enjoy it but can't always get the long walks in.