Kettlebell Courage Corner in Seattle, WA: 2019

Monday, December 30, 2019

12/30/19 Monday December 30, 2019 (BB Squat, OHP, DL)

7:15am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes

8:00am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

8:15am- Training session - BB Squat, OHP, DL

24kg TGU x 1/1
20kg BU PR x 2 BU FSQ x 2
48kg DL x 5
24kg 2H SW x 10

48kg DL x 5
32kg 2H SW x 10

BB Squat:

warm up
45 bar x 5
135 x 5
185 x 3
225 x 2

work sets
245 x 5 x 3 sets

BB OHP:

warm up
45 bar x 5
95 x 5
105 x 3
115 x 2

work sets
125 x 5 x 3 sets

BB DL (all hooked):

warm up
135 x 5
225 x 3

top work set
275 x 5

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

9:30am - Complete

Notes - Very encouraging work sets today. The bar is moving fast on the squat. I need to get a little deeper. I have been gun shy given the issues from earlier in the month, but I can do it. Things are moving in the right direction. I definitely like how fast the bar is moving and I am encouraged. Worked in the OHP again today, we'll see how best to program. I think it's a lot to put in with heavy squat and dead. Deadlifts felt good, really good, obviously not "heavy" yet but that's ok. Building confidence back up. I think I will DL again on Friday and see how 295 feels on the bar for a top set of 5. After that it may be back to DL once a week and try and go up 10 lbs each week again.

12/28/19 Saturday December 28, 2019 (BB OHP, farmer carries in Kauai))

Training from Kauai, HI for vacation

8:30pm - belly breathing, Primal Move practice, Original Strength resets - 15 minutes

8:45pm - warm up

Some overhead holds with light KBs, some KB presses, squats, swings, just different things to get the body warmed up

9:00pm- Training session - BB Bench, OHP

BB OHP:

warm up
45 bar x 5
95 x 5

top work sets
135 x 5
135 x 4
135 x 4
135 x 2

farmer carries - 2 70lb dumbells

6 sets x 1 minute each

rolling
hanging from the bar

Bear crawls 2 minutes

9:30pm - Complete

Notes - Very simple training approach. 135 is too difficult right now to get 3 sets of 5, so I realize if I actually try and work this lift now into an NLP I need to start lower, probably 125, and move up maybe 2 1/2 or max 5 pound increments (I am going to need more micro plates). My form is shit and I need to keep reading the Blue Book to get better, but it's certainly a lift to love. Finished with some conditioning with farmers, always a good option for some conditioning work.

Friday, December 27, 2019

12/27/19 Friday December 27, 2019 (BB Squat, DL in Kauai))

Training from Kauai, HI for vacation

8:45pm - belly breathing, Primal Move practice, Original Strength resets - 15 minutes

9:00am - warm up

Some overhead holds with light KBs, some KB presses, squats, cleans, swings, just different things to get the body warmed up

9:15am- Training session - BB Squat, DL

BB Squat:

warm up
45 bar x 5
135 x 5
185 x 5

work sets
225 x 5 x 3 sets (belt and shoes)

BB DL (hook grip and belt and shoes all sets):

warm up
135 x 5
185 x 5
225 x 3

top work set
245 x 5 (this felt incredibly easy)

Overhead press:
45 bar x 5 x 3 (tried to practice better technique from the Blue Book)

rolling
hanging from the bar

Bear crawls 2 minutes

10:00am - Complete

Notes - This was a good day. Strength felt there, a lot, lot was in the tank even after jumping up from 195 on the squat and 205 on the DL on Monday. This is a good sign. I will probably add 20 lbs to the bar the next workout, and keep doing that until I feel like it stalls. Maybe can do that for 3 workouts I suspect and that will get me back pretty close to where I was, and then just try and keep going on the NLP with 5 lb jumps. We'll see. I've made a decision to work in OHP as well, not sure where I will start that lift. I'd love to start it with a plate on each side but from Monday that would be probably tough to do for 5 x 3 sets. I'll think about it. Depends on how things go tomorrow as that will be the main lift I practice. Going to use a belt this time as well and see if that helps. I don't think I am going to bench. Haven't decided yet.

Tuesday, December 24, 2019

12/24/19 Tuesday December 24, 2019 (BB Bench, OHP in Kauai))

Training from Kauai, HI for vacation

12:30pm - belly breathing, Primal Move practice, Original Strength resets - 15 minutes

12:45pm - warm up

Some overhead holds with light KBs, some KB presses, squats, swings, just different things to get the body warmed up

1:00pm- Training session - BB Bench, OHP

BB Bench:

warm up
45 bar x 5
95 x 5
135 x 5
185 x 5 (easy)
205 x 3 (left elbow didn't like it)

work sets
185 x 5 x 3 sets

BB OHP:

warm up
45 bar x 5
95 x 5

top work sets
135 x 3 x 3 sets

rolling
hanging from the bar

Bear crawls 2 minutes

1:30pm - Complete

Notes - Well, this was a fun experiment. I haven't bench pressed in something like 6, 7 years. It's been a hell of a long time. So it was odd to do that. I will have to study the Blue Book quite a bit, I have little idea if I was in the most advantageous positions but was trying to fire the lats, push into the ground with the feet, look at the ceiling not the bar, etc. Everything was pretty good except my left elbow got irritated at 205 lbs, so I dropped back and just did 3 work sets at 185. The reps were super easy. Way back in the day I had worked up to a 235 bench, at 190 lbs bodyweight, so now at 220 lbs bodyweight if I developed great technique and worked at it, I think I could get to a 300 bench. I really don't give a shit. Something about that lift jacked me up before and I am not particularly interested in going down that road again. Now on the other hand overhead pressing with the bar was amazing today and felt awesome once I had a plate on each side. With all of the KB work I have done over the years, this is a stronger position for me, and I enjoy getting that bar overhead. Working towards a bodyweight press is a great goal and it's time for me to work it into the NLP. I will OHP one more time this week, but not bench. Just not that excited about it.

12/23/19 Monday December 23, 2019 (BB Squat, DL in Kauai))

Training from Kauai, HI for vacation

Swimming in the ocean - 2 hours

1:15pm - belly breathing, Primal Move practice, Original Strength resets - 15 minutes

1:30pm - warm up

Some overhead holds with light KBs, some KB presses, squats, swings, just different things to get the body warmed up

1:45pm- Training session - BB Squat, DL

BB Squat:

warm up
45 bar x 5
95 x 5
135 x 5 (with belt)

work sets
175 x 5 x 3 sets (belt)

BB DL (hook grip all sets):

warm up
45 bar x 5
135 x 5
175 x 5

top work set
205 x 5 (this felt incredibly easy)

Overhead press:
45 bar x 5

95 x 5 (just wanted to see what it felt like)

rolling
hanging from the bar

Bear crawls 2 minutes

2:30pm - Complete

Notes - OK, getting back in the game, it felt great. Was extremely cautious today and didn't want to push the weights hard at all, but it was hot in the gym, and I ended up doing some good work. No issues on anything, which is the main thing. Felt good getting back into the squat, felt safer having the belt on. Didn't love the belt for deadlifting, but I will still with it, I know it will ultimately be helpful and it's good to use it. I was very pleasantly surprised at how good and easy deadlifting felt. Good for the back. My plan is to bump up 20 lbs in each lift later this week, going for 195 on the squat and 225 in the DL for work sets. More or less dropping back into a revised NLP at much lower weights but will try and ramp quickly, but safely. I am thinking I can get back to 275 in the squat and 300 in the DL quickly, and then will be very intentional about adding to the bar but only what I can absolutely handle, probably 5 lb increments. I must get better reps in the squat this time around given the lessons over the last several weeks.

12/16/19 Monday December 16, 2019 through Sunday December 22, 2019

Quick log for this week working through the injury. Walked the dog every morning for an hour. Felt great for my back and legs. Practiced squatting, pull-ups, and push-ups 3 days last week (M/W/F). Did 6 sets, 8 sets, then 10 sets on the 3 days of each exercise, sets of 5 for squats, pull-ups were in a 2/3 rep format alternating each set, and push-ups were sets of 10. Didn't touch a weight other than warmed up deadlifting the 48kg each day. Also got to my bodyworker / acupuncturist several times, which was a huge help, really turned a corner. His thought was that I had sprained a ligament near the or the SI joint, and had taken a lot of load on the right side, which was locked up, though left side was painful, as I think it was pulled during the bad squat attempt. It's been a real learning experience. I am a bit scared now to go back to heavy squatting, but I need to get over it. I know the number of things I didn't do right and can do better. I'll be dropping way back and restarting my NLP under Starting Strength, and re-building up. My belt arrived from Dominion Strength just in time for our trip to Kauai, so I will get a chance to practice. I am pretty sure I will feel a lot more confident and safer with the belt on at heavier weights.

Monday, December 16, 2019

12/9/19 Monday December 9, 2019 through Monday December 16, 2019 (injury update)

Training details don't matter too much for this period. Was doing a set of 5 back squats in Washington DC on Monday the 9th, in a fatigued state, and coming off a pretty emotional personal period the previous day involving my ex wife and wife. Not great. Was doing 325, which was a PR. Second set of 5, last rep was bad, a bit of good morning, leaned to the right, pulled on my SI joint on the left. Racked it, was like what the hell just happened. Walked it off and then did the 3rd set of 325, no issues, better focus, but thought something was a bit off. I then went to deadlift. Like an idiot, I pressed on. Deadlifts were feeling fine. Got to the top set of 5, 365, another PR. On the 2nd rep, locked it out and felt a little "pop" near the SI on the left side. This is an old issue area. I immediately cut the workout.

Rolled around for two more days in DC, didn't do much, lot of stretching, long plane ride back, survived it ok. Left hip and SI were not great, but I also knew that what had likely happened is my right side locked down, and the left side turned off, feeling pain on the left side but more likely the real problem was the right side. Had 2 chiro appointments last week, those helped. Did a bit of training, and then Saturday felt like I could go just a little bit. On a backsquat with 185 on the 5th rep felt the left SI "grab" again. Slept like shit on Saturday night. Pissed off.

Today on Monday the 16th, took another long walk (those are feeling great) in the morning, push-ups, pull-ups, and some body squats practicing the SS squat position, all felt fine. Had an amazing session with my acupuncturist / bodyworker where we we went to town on all the troubled areas. Immediate relief. Also had another good chiro appointment this evening. I am back on track, but am going to keep to body weight for the rest of this week. We head to Hawaii on Sunday for a week. There is a gym there. I am going to dial it seriously back, I mean way back, on the loads and work on form. I have continued to study and re-study the SS Blue Book and can see a number of things I can do better with the squats in particular. I am hoping to get back to 225 quickly (confident I will) and then go back to adding 10 lbs to the bar each session, really focusing on hip drive, hitting the hole and driving the ass straight up. No pausing and messing around in the hole. I also need to work on the bar path. Can't let it move forward like things started to do when I got to squatting 320.

Saturday, December 7, 2019

12/6/19 Saturday December 7, 2019 (Variety)

8:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes

11:45am- Training session - variety

DB 20kgs OH PR x 5

5x:
Pull-up x 2
Push-up x 10
DB 32kgs farmer carry x 2 mins

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

12;00pm - Complete

Notes - Had to go very quick to catch a flight today to DC. Going to see my brother Nick and walk around DC and see the monuments tomorrow, very excited. My hip flexors are on fire on the plane, it sucks. Hopefully walking around feels good and loosens things up.

12/6/19 Friday December 6, 2019 (BB Squat, Powercleans)

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:15am - Complete

Notes - Interesting squat observation. Watching video, I was coming forward slightly out of the hole and the bar was moving forward, wasting a lot of energy. I need a vertical bar path period. I have to do some thinking as to how to solve this. It's an issue I think with the move out of the hole, I need to get my ass going straight up. I also recently bought a belt from Dominion, and I think this will help. i used a belt at the Squat Camp in Portland last week and liked it a lot. I will say my hip flexors still haven't really recovered from that, or said more factually, now I am squatting deep and I can really feel it:) It's way harder. I must have been an inch or whatever high on most of my squats before going to the camp. Powercleans were ok, had not done the movement in almost two weeks so took a little getting used to. Would be very encouraging to get the PC up to a more reasonable weight, 145 was harder than I was hoping it would feel, but some of that was a lack of practice too.

Wednesday, December 4, 2019

12/4/19 Wednesday December 4, 2019 (DB 32kgs CL+PPR)

6:00am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes

6:45am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:00am- Training session - DB 32kgs CL+Push Press

24kg TGU x 1/1
20kg BU FSQ x 3 BU PR x 3
48kg DL x 5
24kg 2H SW x 10

32kg TGU x 1/1
24kg BU BU FSQ x 1 BU PR x 1
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10

DB 24kgs CL x 5 Push Press x 5

20 minutes:
DB 32kgs CL x 5 Push Press x 5 - 4 sets

DB 32kgs CL x 4 Push Press x 4 - 2 sets

DB 32kgs CL x 3 Push Press x 3 - 3 sets

Total of 37 DL and Push Press

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:45am - Complete

Notes - Was pretty challenging this morning. Left tricep and forearm / elbow was a little "off" and I had to more or less monitor that throughout the session. Some good body work will help. Just need a good soft tissue session. Been training hard lately for sure. Legs are starting to feel normal again after the Squat Camp on Saturday.

Monday, December 2, 2019

12/2/19 Monday December 2, 2019 (BB Squat, DL)

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:15am - Complete

Notes - Legs seriously beaten from the squat camp on Saturday, so I knew going into this I was going to back off on the squat. I went with about 80% of my recent work sets, same weight as paused squats from Saturday. Video indicated I was hitting much better depth than before I went to the camp, so that is good. I know that is what I have to concentrate on. I will admit it was tough to get down there, I am hoping things feel better on Friday the next time I squat and try to move up to 320 for the work sets. As far as the deadlift goes I was pleasantly surprised - no issues and 355 went up 5 times, with the hook grip, PR. That was great.

Sunday, December 1, 2019

11/30/19 Saturday November 30, 2019 (Squat Camp review Next Level Barbell Milwaukee OR)

10am - Start of Squat Camp at a Starting Strength affiliated gym Next Level Barbell in Milwaukee, OR owned by Jordan Stanton

Had an amazing time at this Squat Camp and I would do another one of these in a heartbeat. Following the Starting Strength method, Jordan and his guys took about 9 of us through the paces for 5 hours until 3pm. We did a section on bio-mechanics, technique on the squat, and had some long sessions at the end on Programming and an open Q&A for over an hour which I thought was awesome.

For work sets I worked up to 4 sets of 315lbs x 5 reps. Never squatted this weight for even one rep. Proud of that effort.

We backed off with 2 sets of "paused" squats at 80% which for me was 255lbs, x 5 reps.

Bottom line the biggest technique takeaway for me was less about technique and more about just knowing know where "depth" is. I was not hitting depth in training on many of my squats, and I realize that now. I was going to parallel but need to get below it. I know where that is now and I was getting drilled on it during the session.

The other piece was breathing through the mouth, not just nose, and taking in way more air. That was a big learning point as well.

Watching some of the other lifters was helpful too.

Other than that, I have definitely already fixed the bar and wrist positions coming into the training, those were not an issue whatsoever, so that is encouraging.

We worked hard. I now know what it is like to truly work hard in a squat, and I can take this with me into my own training sessions. I definitely realize there is another level I need to get myself into when entering that garage and putting the plates on the bar.

3pm - End

11/29/19 Friday November 29, 2019 (DB 24kgs CL+PPR, Jerks)

Training in Portland, OR over the Thanksgiving break

8:15am- Training session - DB 24kgs CL+Push Press, CL+Jerk

24kg OH hold x 1/1
24kg PR x 1/1
24kg Sq x 1/1
DB 24kg OH hold x 1
DB 24kg PR x 1
DB 24kg SQ x 1
DB 24kg BU CL x 1
24kg SW x 10
DB 24kg SW x 5

5x:
DB 24kgs CL x 5 Push press x 5

3x:
DB 24kgs Jerk x 10

got in 8 sets, plus 3 x 2, and 2 x 1, for a total of 40 DB CL+Jerk up from 35 last week

rolling

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand

9:15am - Complete

Notes - Got some training in outside the hotel Leah and I stayed in at Lloyd Center while visiting my family over Thanksgiving. Good, fun session with the bells, just being creative and focusing on overhead work and conditioning given the Squat Camp planned for tomorrow.

Wednesday, November 27, 2019

11/27/19 Wednesday November 27, 2019 (DB 32kgs CL+Jerk)

6:15am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes

7:00am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:15am- Training session - DB 32kgs CL+Jerk

24kg TGU x 1/1
20kg BU FSQ x 3 BU PR x 3
48kg DL x 5
24kg 2H SW x 10

32kg TGU x 1/1
24kg BU BU FSQ x 1 BU PR x 1
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10

DB 24kgs CL+Jerk x 5

20 minutes:
DB 32kgs CL+Jerk x 4

got in 8 sets, plus 3 x 2, and 2 x 1, for a total of 40 DB CL+Jerk up from 35 last week

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:00am - Complete

Notes - Very solid work, pleased with this overall. Pretty tough, the last sets were hard for sure. Good going into the break.

Monday, November 25, 2019

11/25/19 Monday November 25, 2019 (BB Squat - better bar position, DL - hook grip breakthrough)

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:15am - Complete

Notes - Super pumped. Read the SS blue book and watched videos the last several days, appreciating that I have felt too much pressure on my wrists and elbows in the squat, knew something was off. After studying video and re-reading the SS Blue Book, I realized that I have been carrying the bar too low, sort of the opposite problem of carrying too high and doing a high bar squat. Putting the bar too low has resulted in the bar moving down my back on some reps, and putting way too much pressure on my wrists and elbows. I knew I needed a change and really honed in on what was necessary. I was able to make adjustments today and noticed an immediate difference, could get my palms more on top of the bar, not even really gripping it, and had plenty of control of the bar on the squat. I hooked grip every deadlift, which was absolutely no issue at all, felt significantly stronger through the mid pull and got every rep no issues, major improvement from last week. Using the hook grip is going to be a game changer for me. I think my hands are reasonably conditioned over the years from the kettlebell work, so this didn't cause me any discomfort on my thumbs at all, apparently for some people it does. I'm excited about this, really encouraging results today in both of these lifts.

11/23/19 Saturday November 23, 2019 (Powercleans)

12:45pm - belly breathing, Primal Move practice, Original Strength resets - 30 minutes

1:15pm- Training session - variety

20kg arm bar + bent arm bar x 1/1
24kg GSq x 5

3x:
Pull-up x 2
Push-up x 10

Powerclean practice - hook grip

75 x 3 x 2
135 x 3 x 5

Indian clubs x 2 minutes

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

1:45pm - Complete

Notes - More PC practice. Felt good. I am enjoying this lift. I feel like things are going well enough I can keep adding 5 lbs to the bar each week.

11/22/19 Friday November 22, 2019 (BB Squat, Powercleans)

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:15am - Complete

Notes - Pretty hard on the squats, too much pressure on my wrists. I know there is some technique improvement that can be had and I am going to study video and re-read the SS blue book to identify options. Honestly I don't think I should even feel anything at all on my wrists during this lift. I will figure this out. Mostly good reps on the PC, a few were "off" but generally feeling ok about that lift, just have to keep the elbows straight through the thighs and into the jumping position so I am not pulling with the arms.

Wednesday, November 20, 2019

11/20/19 Wednesday November 20, 2019 (DB 32kgs CL+Jerk)

6:15am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes

7:00am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:15am- Training session - DB 32kgs CL+Jerk

24kg TGU x 1/1
20kg BU FSQ x 3 BU PR x 3
48kg DL x 5
24kg 2H SW x 10

32kg TGU x 1/1
24kg BU BU FSQ x 1 BU PR x 1
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10

DB 24kgs CL+Jerk x 5

20 minutes:
DB 32kgs CL+Jerk x 2
DB 32kgs CL+Jerk x 3
DB 32kgs CL+Jerk x 5

got in 3 sets, plus x2 x3, for a total of 35 DB CL+Jerk

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:00am - Complete

Notes - Really good session. Left wrist etc. has been improving. Notice a bit more with the shoulder, it's just a bit worn down I think and will benefit from bodywork. It's been several weeks since I have had any. Have a session tomorrow so that's great timing.

Tuesday, November 19, 2019

11/18/19 Monday November 18, 2019 (BB Squat, DL)

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:45am - Complete

Notes - So I checked and this is my 7th week lifting barbells and trying to work through the Novice LP in Starting Strength, focusing just on Squat and Deadlift for now (no pressing), plus Powercleans. And today I experienced my first failed rep - couldn't hold the bar on the last rep on the DL, left hand, it's been the issue every time and though I never failed to lockout a rep until today, this got me. After doing some studying, it's clear that its time to try the Hook Grip on the DLs so I am going to start practicing this. It is frustrating because I was strong enough to lock out these reps, just could not hold on to the bar. On the other hand, another PR in the squat and officially hit 300lbs today, so that was pretty cool. Inching towards 315 which will be a nice milestone. I feel like this lift is still progressing well, though it is certainly getting heavier.

Saturday, November 16, 2019

11/16/19 Saturday November 16, 2019 (Powercleans)

12:45pm - belly breathing, Primal Move practice, Original Strength resets - 30 minutes

1:15pm- Training session - variety

20kg arm bar + bent arm bar x 1/1
24kg GSq x 5

3x:
Pull-up x 2
Push-up x 10

Powerclean practice - hook grip

75 x 3 x 2
125 x 3 x 5

Indian clubs x 2 minutes

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

1:45pm - Complete

Notes - More powerclean practice, just feel like I need to get reps in on this where possible. Continue to re-read Starting Strength, I focused on the hook grip and keeping the elbows locked today. Also out of the rack catching to the thigh, then to the ground, as opposed to straight to the ground. I think I made a few improvements today.

11/15/19 Friday November 15, 2019 (BB Squat, Powercleans)

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:15am - Complete

Notes - First time wearing weightlifting shoes, new Nike Romaleos 3, jet black, they are sweet, and they felt great. So glad I got these. Definitely helps for sure. Working on depth on the squat, some good reps. Had one not great rep on the 2nd work set, 5th rep, but other than that all other reps were good. Certainly 295 felt heavy, but the squats were solid, better depth, shoes helped, all good. Continue to practice powercleans. Need to make sure I keep my elbows locked into the shrug and don't pull with the arms, use the hips to rack. I would say it's getting better, but this is going to be a long time before I feel like I have a half decent powerclean. However I really like this lift, it's fun, and it's been a good move to deadlift once a week and then work on these for additional pulling practice.

Wednesday, November 13, 2019

11/13/19 Wednesday November 13, 2019 (DB 32kgs CL+Jerk)

6:00am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes

6:45am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:00am- Training session - DB 32kgs CL+Jerk

24kg TGU x 1/1
20kg BU FSQ x 3 BU PR x 3
48kg DL x 5
24kg 2H SW x 10

32kg TGU x 1/1
24kg BU BU FSQ x 1 BU PR x 1
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10

DB 24kgs CL+Jerk x 5

20 minutes:
DB 32kgs CL+Jerk x 3

got in 11 sets

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:45am - Complete

Notes - Pleased with how this went today. Left shoulder, elbow, wrist just slightly "off" - going to have some bodywork done tomorrow and will focus on the shoulders, bicep tendons, elbows, forearms and wrists. Should be fine. Back, hips and legs feeling great this week.

Monday, November 11, 2019

11/11/19 Monday November 11, 2019 (BB Squat, DL)

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:45am - Complete

Notes - I was pleased with this session today. Good progress on the squat, after studying some video over the weekend I think I need to get a little deeper, and so I tried to focus on that today, with some success over looking over the video. Important to hit good depth and not cheat any of this work. On the DL, I was excited as this went better than last week. Felt like I had better grip strength on the bar, and while this certainly was not easy, the lockouts on the last two reps on the top work set were better than last week at 340. Progress.

Sunday, November 10, 2019

11/9/19 Saturday November 9, 2019 (Powercleans)

1:15pm - belly breathing, Primal Move practice, Original Strength resets - 30 minutes

1:45pm- Training session - variety

20kg arm bar + bent arm bar x 1/1
24kg GSq x 5

2x:
Pull-up x 2
Push-up x 10

Powerclean practice - hook grip

65 x 3 x 2
115 x 3 x 5

Indian clubs x 2 minutes

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

2:15pm - Complete

Notes - Feeling pretty good. Practiced the hook grip with a few BB powercleans as I want to get practice racking the bar. I need a hell of a lot of practice. Getting the elbows up and bar onto the deltoids doesn't feel nature yet. Will just continue to keep at it. It is a fun movement to practice for sure.

Friday, November 8, 2019

11/8/19 Friday November 8, 2019 (BB Squat, Powercleans)

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:15am - Complete

Notes - Very pleased with this, 285 on the squats went up very solidly. Just very solid progress so far on that lift. I am signed up for a Squat Camp with Starting Strength in Portland, OR on November 30. I am excited. I will learn a ton and that really should help me moving forward. At this rate adding 10 lbs a week I would be squatting close to 315, 3 plates a side, which would be cool. I also am enjoying the powercleans. Have a lot to work on there. Considering trying to add another day where I practice the movement, maybe Saturdays that makes some sense.

Wednesday, November 6, 2019

11/6/19 Wednesday November 6, 2019 (DB 32kgs CL+Jerk)

6:00am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes

6:45am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:00am- Training session - DB 32kgs CL, Jerk

24kg TGU x 1/1
20kg BU FSQ x 3 BU PR x 3
48kg DL x 5
24kg 2H SW x 10

32kg TGU x 1/1
24kg BU BU FSQ x 1 BU PR x 1
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10

DB 24kgs CL x 5 Jerk x 5

20 minutes:
DB 32kgs CL x 3 Jerk x 3

got in 10 sets

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:45am - Complete

Notes - pretty heavy, decently tough session. I wasn't pushing density very much and as a result, didn't get in a ton of reps. I may mix it up next week and drop down to double 24s and work on pressing. left hip area is still irritated from squatting and/or deadlifting from Monday. I suspect it is deadlifting. Narrow stance may not suit me. I had issues in the past with KBs when going too narrow. The adductors get too fired up.

Monday, November 4, 2019

11/4/19 Monday November 4, 2019 (BB Squat, DL)

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:15am - Complete

Notes - A good day, particularly feel good about the squat, that was pretty strong, bar is feeling better and better on my back as I continue to get a bit more mobile and can move it lower. The top set of DLs was tough, there is no doubt. All warm up sets felt very strong including the 315 x 2. The first 3 reps on the top set were solid, the 4th ok, 5th was tough. Left hand grip starts to go. I experimented with a closer stance with the feet, not sure about it, as my left hip has been barking all day today. It continues to be all PRs here though, so no doubt I am going to feel it a bit doing heavy work.

Sunday, November 3, 2019

11/2/19 Saturday November 2, 2019 (variety)

From Vancouver BC

8:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes

8:45am- Training session - variety

20kg OH hold x 1/1
24kg OH hold x 1/1
24kg rack hold x 1 minute
DB 24kg CL+PR x 1/1, x 2

4x:
DB 24kgs stepback lunges x 5/5
Push-up x 10

Indian clubs x 2 minutes

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

9:15am - Complete

Notes - Simple, easy training from my friends' house in BC. Feeling good.

Friday, November 1, 2019

10/25/19 Friday November 1, 2019 (BB Squat, Powercleans)

7:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes

7:45am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

8:00am- Training session - BB Squat, Powercleans

24kg TGU x 1/1
20kg BU PR x 3 BU FSQ x 3
48kg DL x 5
24kg 2H SW x 10

32kg TGU x 1/1
24kg BU BU PR x 1 BU FSQ x 1
24kg GSq x 5
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10

BB Squat:

warm up
45 bar x 5
135 x 5
205 x 3
245 x 2

work sets
275 x 5 x 3 sets (felt good)

Powercleans:

45 bar x 5 x 5 sets (working top down, then from the ground)
65 x 3 x 5 sets (practicing)
95 x 3 x 5 sets (practicing)

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

9:15am - Complete

Notes - Was really pleased with the squat today. I thought about doing 270 for the work sets and then when I got there I was feeling good and confident and just went with the 275 for another PR. While these have not been easy, I feel and believe I can continue to add weight to the bar steadily. I am able to get under the bar better, feeling more confident with it on my back. Watching video I need to continue to be hitting depth and I really focused on that in particular on my last set. I've never powercleaned a bar in my life, so I tried today. I have been reading the SS Blue Book all week and watching a lot of videos from SS on the powerclean. I think it will be helpful to deadlift one day a week and then use the other day for practicing powercleans. I really, really enjoyed the movement. I love cleaning and jerking KBs, so this does feel natural to me and I do have some explosive capabilities. What I do not have is a clue on how to rack the bar well and get my hands out of the way, so this is going to take a lot, lot, lot of practice.

Wednesday, October 30, 2019

10/30/19 Wednesday October 30, 2019 (DB 28kgs CL+Jerk)

6:00am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes

6:45am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:00am- Training session - DB 28kgs CL+Jerk

24kg TGU x 1/1
20kg BU FSQ x 3 BU PR x 3
48kg DL x 5
24kg 2H SW x 10

32kg TGU x 1/1
24kg BU BU FSQ x 1 BU PR x 1
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10
48kg 2H SW x 10

DB 24kgs CL+Jerk x 5

20 minutes:
DB 28kgs CL+Jerk x 3
DB 28kgs CL+Jerk x 5
DB 28kgs CL+Jerk x 7

got in 3 sets, then x3 and x5 for a total of 53 CL+Jerks

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:45am - Complete

Notes - A decent training session. I could have improved density and got in that final set of 7, but ran out of time. I was feeling winded, this may be indicative of the nature of training lately, could be a bit light on conditioning so this was challenging. With that said, a good session. The sets of 7 were fairly challenging, so it's good to mix up the rep scheme a bit.

Monday, October 28, 2019

10/28/19 Monday October 28, 2019 (BB Squat, DL)

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:15am - Complete

Notes - Well, more PRs in both lifts. This was cool. I am able to get under the bar better on the squat, and move it down my back. My mobility is improving there (shoulders). Very pleased. The DL top set of 5 is no doubt tough, very tough. I am going to either drop down to a light DL day on Fridays, or start practicing power cleans, but regardless one heavy deadlift day a week should be fine if I can continue to progress the squat. I will say 225 on the DL felt very light. 295 wasn't too bad either. 335 was heavy but then again that is a PR, and I got the 5 reps:)

Friday, October 25, 2019

10/25/19 Friday October 25, 2019 (BB Squat, DL)

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:15am - Complete

Notes - Squats were good today, top set on the DL was tough. I thought I had increased the weight from Monday, but I had not. And Monday was easier. I am wondering if now is the time to shift a bit to DL twice a week but have one of those days be very light. Will think this over. I've also reconfigured the "courage corner" to now much more easily accommodate bench press and overhead press from the rack. Will be mulling over whether or not to start bringing in a day of each a week.

Thursday, October 24, 2019

10/23/19 Wednesday October 23, 2019 (DB 32kgs CL+Push Press)

6:15am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes

7:00am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:15am- Training session - DB 32kgs CL+Push Press

24kg TGU x 1/1
20kg BU FSQ x 3 BU PR x 3
48kg DL x 5
24kg 2H SW x 10

32kg TGU x 1/1
24kg BU BU FSQ x 1 BU PR x 1
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 2

DB 24kgs CL 5 x Push press x 5

DB 28kgs CL 5 x Push press x 5

20 minutes:
DB 32kgs CL 3 x Push press x 3

got in 10 sets

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:00am - Complete

Notes - Very happy with this. Pretty heavy, but strong. These are good for getting heavy weight overhead and locking out.

Monday, October 21, 2019

10/21/19 Monday October 21, 2019 (BB Squat, DL)

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:15am - Complete

Notes - Went back and looked, started all of this two weeks ago with 165 for the squat and 205 for the deadlift. So this is quite the jump over two weeks. With that said, I purposefully started out easy particularly with the squat which I have no experience with. So far I would say things are going well, other than I need to write out a full program here soon, including warm up weights, etc. so I can take the thinking out of things. Also it is taking me a long time to run through both lifts. I bought a couple "dead wedges" from Rogue Fitness to help me get the plates off for deadlifts and that helped a ton, like those a lot.

10/19/19 Saturday October 19, 2019 (variety)

7:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes

7:45am- Training session - variety

20kg arm bar + bent arm bar x 1/1
24kg TGU x 1/1
48kg DL x 5

5x:
DB 20kgs stepback lunges x 5/5
Pull-up x 2
Push-up x 10

Indian clubs x 2 minutes

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:15am - Complete

Notes - A bit more fatigued. Barbell work is definitely a different animal, more of a whole body fatigue. I think I can recover from the KB work perhaps a little bit faster, well at least KB ballistics, than heavy squats and deadlifts. But obviously that just makes sense.

Friday, October 18, 2019

10/18/19 Friday October 18, 2019 (BB Squat, DL)

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:15am - Complete

Notes - Definitely hard today, the squats are tough as my back gets used to having the bar on it. Particularly left trap / shoulder. That's an old injury spot so things feel a little touchy there at times just getting used to the bar pressing down. All in all good though. I think I probably am taking a few too many warm-up sets. Overally pretty pleased with where this is at though. PRs in both lifts again today, of course not saying much, because I have never really back squatted or deadlifted.

Wednesday, October 16, 2019

10/16/19 Wednesday October 16, 2019 (DB 28kgs CL+Jerk)

6:15am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes

7:00am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:15am- Training session - DB 28kgs CL+Jerk

24kg TGU x 1/1
20kg BU FSQ x 3 BU PR x 3
48kg DL x 5
24kg 2H SW x 10

32kg TGU x 1/1
24kg BU BU FSQ x 1 BU PR x 1
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10
48kg 2H SW x 10

DB 24kgs CL+Jerk x 5

20 minutes:
DB 28kgs CL+Jerk x 5

got in 11 sets

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:00am - Complete

Notes - Great training session, this was extremely strong. I like where things are going. The squatting and deadlifting I hope is going to have an awesome training effect.

Monday, October 14, 2019

10/14/19 Monday October 14, 2019 (BB Squat, DL)

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:15am - Complete

Notes - That was for sure challenging, though certainly no where near failure. I mean it's constant PRs here because I have never really backsquatted or deadlifted with a bar, still sort of embarrassed by that. So much time lost!! Oh well, moving forward now. I can tell the increase in newbie gains will quickly be coming to a halt soon, given that I want to keep going with 5s. I will inch up 10 lbs for Friday on each lift and then see how that goes. Pretty soon it will likely be adding just 5 lbs a week to the bar. The goal is obviously to try and move up both of these totals by a lot, and I mean a lot, over time. It's clear I am going to need a coach to help me do this at my maximum ability / capacity.

Saturday, October 12, 2019

10/12/19 Saturday October 12, 2019 (variety)

7:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes

7:45am- Training session - variety

20kg arm bar + bent arm bar x 1/1
24kg TGU x 1/1
48kg DL x 5

5x:
DB 20kgs stepback lunges x 5/5
Pull-up x 2
Push-up x 10

Indian clubs x 2 minutes

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:15am - Complete

Notes - Very easy, very very easy. I might work in some more pull-ups at the end of the barbell days.

10/11/19 Friday October 11, 2019 (BB Squat, DL)

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:45am - Complete

Notes - Writing this on Saturday afternoon. This training session felt great. I am loving the bar. Squats felt much better on my back. I will continue to refine technique. Been watching a lot of powerlifting videos and reading and listening to Starting Strength. The deadlift feels natural given all of the kettlebell work. I will have to think about what jumps make sense this week in the two lifts. I am going to continue to stick with 5s with weights I can handle and just keep moving it up.

Wednesday, October 9, 2019

10/9/19 Wednesday October 9, 2019 (DB 28kgs CL+PPR)

6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes

6:45am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:00am- Training session - DB 28kgs CL+PPR

24kg TGU x 1/1
20kg BU FSQ x 3 BU PR x 3
48kg DL x 5
24kg 2H SW x 10

32kg TGU x 1/1
24kg BU BU FSQ x 1 BU PR x 1
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10
48kg 2H SW x 10

DB 24kgs CL x 5 Push PR x 5

20 minutes:
DB 28kgs CL x 5 Push PR x 5

got in 9 sets

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:45am - Complete

Notes - very good day, lots of strong work here. Relatively easy and never felt stressed. Going with KB work on Wed, focus on overhead, to balance out the barbell squat and deadlift.

Monday, October 7, 2019

10/7/19 Monday October 7, 2019 (BB Squat, DL)

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:15am - Complete

Notes - Well, that was certainly "interesting." Almost embarrassed to say it but I think that may have been the first time in my lift I really got under a bar to squat. 42 years old, been lifting weights for a very long time (18 years old), and never have appropriately back-squatted. And now that will change:) I wanted to start out very light and not go anywhere near an issue. Frankly, the bar was super uncomfortable on my traps, which doesn't really surprise me. It was really lighting my left trap up and will take some getting used to for sure. That's the shoulder of old injuries so much like it has adapted very well to the kettlebell, it will have to get used to the bar over time. This will take some getting used to. I was trying to use an open grip with my hands and not wrench on the bar to much and just concentrate on using my hips to drive the bar up and down. I took all my tips from the Starting Strength books that I purchased (basic program and programming). Honestly other than discomfort the weight felt very light particularly on my legs. I was not struggling at all. We'll see where I can take this over the course of 4-5 weeks by adding to the bar each week, planning on about 10 lbs per training session or 20 lbs a week tops until I start feeling it get really hard (hopefully I will not). On the other hand the DL felt really good. No issues at all. I felt quick with the bar and was able to move it into lockout fast even with 205 x 5. I mean obviously I should be able to lift a lot more than this given my training history, but these are new movements and I do expect some left of barking from my body given the new movements. I definitely do not need to go too far too fast, really need to milk it. I will see how things react but my plan is 2 days of BB training (M/Fri), and then Wed and Sat KB work.

Sunday, October 6, 2019

10/5/19 Saturday October 5, 2019 (variety)

7:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes

7:45am- Training session - variety

20kg arm bar + bent arm bar x 1/1
24kg TGU x 1/1
24kg GSq x 5

5x:
DB 20kgs stepback lunges x 5/5
Pull-up x 2
Push-up x 10

Indian clubs x 2 minutes

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:15am - Complete

Notes - Spent some extra time before I warmed up going over the barbell and squat rack set up. Made a couple of productive changes to the squat rack that will help a lot as I get started with barbell work this week. I am going to go with an approach of Mon/Fri squat+deadlift, minimal KB work, probably a few extra TGUs. and then Wed / Sat KB work. The Wed I will probably go with something fairly heavy overhead, maybe jerks. I could also one-arm press, or one-arm jerk. I could also one-arm snatch. I am a little concerned about changing too much at once. I have to think about it a bit more.

Friday, October 4, 2019

10/4/19 Friday October 4, 2019 (You Don't Know Squat 1.0 Week 6 Day 3)

5:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes

6:15am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

6:30am- Training session - You Don't Know Squat 1.0 Week 6 Day 3

24kg TGU x 1/1
20kg BU PR x 2 BU FSQ x 2
48kg DL x 5
24kg 2H SW x 10

32kg TGU x 1/1
24kg BU BU PR x 2 BU FSQ x 2
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 3

DB 20kgs FSQ x 5 SN x 5

20 minutes:
DB 24kgs FSQ x 7 SN x 7

4 sets full
5th, 6th and 7th sets, FSQ, set down, SN

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:15am - Complete

Notes - This was certainly hard, but overall really pleased and overall increased the reps week over week. This was the culmination of the 6-week program. I absolutely loved it. I really got better at squatting, feeling very good about that. Really no hip or shoulder issues for the last several weeks of the program when the volume was higher. My body I think adapted well to the squatting over the cycle and I was able to gain strength without compromising form or causing aches and pains. Next, I will move to some sort of barbell work now that I have the barbell and weights....

Wednesday, October 2, 2019

10/2/19 Wednesday October 2, 2019 (You Don't Know Squat 1.0 Week 6 Day 2)

6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes

6:45am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:00am- Training session - You Don't Know Squat 1.0 Week 6 Day 2

24kg TGU x 1/1
20kg BU FSQ x 3 BU PR x 3
48kg DL x 5
24kg 2H SW x 10

32kg TGU x 1/1
24kg BU BU FSQ x 1 BU PR x 1
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 2

DB 20kgs FSQ x 4 CL x 4 PR x 4

20 minutes:
DB 24kgs FSQ x 7 CL x 7 PR x 7

3 sets - didn't set the bells down
4, 5th set - set down after CL, then pick up and PR
6th set - down down after FSQ, set down after CL, then PR

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:45am - Complete

Notes - Pretty goddamn hard but was really pleased with the results. In 20 minutes this is a lot of volume. I've been really happy with this overall program. Feeling powerful.

Monday, September 30, 2019

9/30/19 Monday September 30, 2019 (You Don't Know Squat 1.0 Week 6 Day 1)

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:45am - Complete

Notes - Definitely a tough training session, but I did improve on the density overall and this was a good outcome. This is the final week of this cycle. It has been a good one, particularly in building strength, I have definitely been getting stronger.

Saturday, September 28, 2019

9/28/19 Saturday September 28, 2019 (variety)

6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes

6:45am- Training session - variety

20kg arm bar + bent arm bar x 1/1
20kg TGU x 1/1
20kg GSq x 5

5x:
DB 20kgs stepback lunges x 5/5
Pull-up x 2
Push-up x 10

Indian clubs x 2 minutes

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:15am - Complete

Notes - Feeling great.

Friday, September 27, 2019

9/27/19 Friday September 27, 2019 (You Don't Know Squat 1.0 Week 5 Day 3)

6:00am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes

6:30am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

6:45am- Training session - You Don't Know Squat 1.0 Week 5 Day 3

24kg TGU x 1/1
20kg BU PR x 3 BU FSQ x 3
48kg DL x 5
24kg 2H SW x 10

32kg TGU x 1/1
24kg BU BU PR x 2 BU FSQ x 2
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 3

DB 20kgs FSQ x 5 SN x 5

20 minutes:
DB 24kgs FSQ x 6 SN x 6

5 sets full
6th and 7th sets, FSQ, set down, SN

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:30am - Complete

Notes - Pleased with this. I am not necessarily making a ton of improvements week over week in terms of improving the density, which tells me I am probably tapped out on this program. I do think my technique has improved in all lifts particularly the squat. I feel more "rooted" when walking and standing. It's been very good.

Wednesday, September 25, 2019

9/25/19 Wednesday September 25, 2019 (You Don't Know Squat 1.0 Week 5 Day 2)

Monday, September 23, 2019

9/23/19 Monday September 23, 2019 (You Don't Know Squat 1.0 Week 5 Day 1)

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:15am - Complete

Notes - Very pleased with this and a lot of strong work here today.

Sunday, September 22, 2019

9/21/19 Saturday September 21, 2019 (variety)

Took the double 20s to camp with Leah. Had a fun time doing a variety of different lifts with the bells. Threw in 50 push-ups. Felt great.

9/20/19 Friday September 20, 2019 (You Don't Know Squat 1.0 Week 4 Day 3)

Wednesday, September 18, 2019

9/18/19 Wednesday September 18, 2019 (You Don't Know Squat 1.0 Week 4 Day 2)

6:00am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes

6:30am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

6:45am- Training session - You Don't Know Squat 1.0 Week 4 repeat Day 2

24kg TGU x 1/1
20kg BU FSQ x 3 BU PR x 3
48kg DL x 5
24kg 2H SW x 10

32kg TGU x 1/1
24kg BU BU FSQ x 1 BU PR x 1
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10
48kg 2H SW x 10, x 2

DB 20kgs FSQ x 5 CL x 5 PR x 5

20 minutes:
DB 24kgs FSQ x 5 CL x 5 PR x 5

5 sets - didn't set the bells down
6th and 7th sets - set down after the CL, then picked up and did the PR

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:30am - Complete

Notes - I thought this was pretty good and strong but looked back on last week and I had a hell of a training session coming back from NYC, and this didn't move the meter much. Finding it a bit difficult to improve density week to week within the 20 minute time periods, but overall feeling like I am getting a lot of work into a short time frame regardless. A huge day today as by Barbell and Plates arrived from Rogue. I have some serious strength work to explore very soon now that I have a Bar. Pretty damn pumped up.

Monday, September 16, 2019

9/16/19 Monday September 16, 2019 (You Don't Know Squat 1.0 Week 4 Day 1)

Saturday, September 14, 2019

9/14/19 Saturday September 14, 2019 (variety)

6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes

1:00pm- Training session - variety

DB 20kgs DL x 5

5x:
DB 20kgs stepback lunges x 5/5
Pull-up x 2
Push-up x 10

Indian clubs x 2 minutes

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

1:30pm - Complete

Notes - Feeling good. Back in the swing.

Friday, September 13, 2019

9/13/19 Friday September 13, 2019 (You Don't Know Squat 1.0 Week 3 Day 3)

6:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes

7:00am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:15am- Training session - You Don't Know Squat 1.0 Week 3 Day 3

24kg TGU x 1/1
20kg BU PR x 3 BU FSQ x 3
48kg DL x 5
24kg 2H SW x 10

32kg TGU x 1/1
24kg BU BU PR x 2 BU FSQ x 2
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 3

DB 20kgs FSQ x 6 SN x 6

20 minutes:
DB 24kgs FSQ x 6 SN x 6

4 sets full
5 set FSQ, 4 reps SN, set down, did another 2 SN
6th and 7th sets set down after FSQ, then SN

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:00am - Complete

Notes - A real tough one. I felt the grip going a bit after 4 sets and was sweating like crazy, hard to hold the bells in the double snatch. I went for safety and set down after FSQ. Really fun training.

Wednesday, September 11, 2019

9/11/19 Wednesday September 11, 2019 (You Don't Know Squat 1.0 Week 2 repeat Day 2)

6:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes

7:00am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:15am- Training session - You Don't Know Squat 1.0 Week 2 repeat Day 2

24kg TGU x 1/1
20kg BU FSQ x 3 BU PR x 3
48kg DL x 5
24kg 2H SW x 10

32kg TGU x 1/1
24kg BU BU FSQ x 1 BU PR x 1
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 3

20 minutes:
DB 24kgs FSQ x 5 CL x 5 PR x 5

6 sets - didn't set the bells down
7th set - set down after the CL, then picked up and did the PR

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:00am - Complete

Notes - Repeated the press day from 2 weeks ago coming back from vacation, with sets of 5s. This was actually a great improvement and very encouraging in terms of how my body responded to the time off from lifting bells. I had a lot of power today, grip strength was very good (noticed it on the cleans in particular) as evidenced by being able to get through the first 6 sets without setting the bells down. For Friday and double snatching I think I may jump into sets of 6 which would have been last Friday's training session, which gets me back on plan with the You Don't Know Squat program. Based on how today went, I don't expect a problem with that approach.

Tuesday, September 10, 2019

9/9/19 Monday September 9, 2019 (bodyweight)

From NYC

Warm up

10x:
Step-back lunges 5/5
Squats x 10
Push-up x 10

Indian clubs x 2 minutes

Band wrist extensions, 10 x 2 sets per hand

6 miles walking

Notes - 10 miles on Sunday walking, and then this basic work on Monday plus a bunch more miles. Having a great trip here!

Saturday, September 7, 2019

9/7/19 Saturday September 7, 2019 (bodyweight)

From NYC

Warm up

10x:
Step-back lunges 5/5
Squats x 10
Push-up x 10

Indian clubs x 2 minutes

Band wrist extensions, 10 x 2 sets per hand

7 miles walking

Notes - Hitting some very basic bodyweight training in NYC and doing a ton of walking. I expect us to average 7 or so miles a day, which is way more than normal for me (and which is great). Just a good break overall from the weights for 5 days, something I have not done for a long, long time in terms of taking a week off.

9/6/19 Friday September 6, 2019 (bodyweight)

Thursday, September 5, 2019

9/5/19 Thursday September 5, 2019 (variety)

6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes

6:45am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:00am- Training session - variety

24kg TGU x 1/1
24kg GSq x 5

4x:
DB 20kgs stepback lunges x 5/5
Pull-up x 2
Push-up x 10

Indian clubs x 2 minutes

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:30am - Complete

Notes - Front loaded training today as we are leaving for NYC for a wedding and anniversary trip!

Wednesday, September 4, 2019

9/4/19 Wednesday September 4, 2019 (You Don't Know Squat 1.0 Week 3 Day 2)

6:00am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes

6:45am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:00am- Training session - You Don't Know Squat 1.0 Week 3 Day 2

24kg TGU x 1/1
20kg BU FSQ x 3 BU PR x 3
48kg DL x 5
24kg 2H SW x 10

32kg TGU x 1/1
24kg BU BU FSQ x 1 BU PR x 1
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 3

20 minutes:
DB 24kgs FSQ x 6 CL x 6 PR x 6

4 sets - didn't set the bells down
2 sets - set down after the CL, then picked up and did the PR

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:00am - Complete

Notes - That was tough, that was definitely a legit hard training session. Really pleased though with how this went. Feeling great about this program thus far. My movements are improving for all lifts.

Monday, September 2, 2019

9/2/19 Monday September 2, 2019 (You Don't Know Squat 1.0 Week 3 Day 1)

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:00am - Complete

Notes - Very pleased with this effort. Lots of strong work here. That's definitely a lot of volume in 20 minutes. 6 rep sets were tough but my efficiency in the movements is improving each week fairly clearly. I can squeeze out one or two presses by pausing and getting tight in the glutes specifically.

Sunday, September 1, 2019

8/31/19 Saturday August 31, 2019 (variety)

8:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes

8:45am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

9:00am- Training session - variety

48kg DL x 5
20kg GSq x 5

4x:
DB 20kgs stepback lunges x 5/5
Pull-up x 2
Push-up x 10

Indian clubs x 2 minutes

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

9:30am - Complete

Notes - All good. Recovery a bit challenged, I feel good overall but the squats are certainly adding up.

Friday, August 30, 2019

8/30/19 Friday August 30, 2019 (You Don't Know Squat 1.0 Week 2 Day 3)

7:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes

8:15am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

8:45am- Training session - You Don't Know Squat 1.0 Week 2 Day 3

24kg TGU x 1/1
20kg BU PR x 3 BU FSQ x 3
48kg DL x 5
24kg 2H SW x 10

32kg TGU x 1/1
24kg BU BU PR x 2 BU FSQ x 2
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10
48kg 2H SW x 10, x 2

DB 20kgs FSQ x 5 SN x 5

20 minutes:
DB 24kgs FSQ x 5 SN x 5

6 sets full
7th set just got in the FSQ

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

9:30am - Complete

Notes - Very challenging but very good. The accumulation of squats adds up over the weeks for sure. But this is going very well overall. Pleased with this. Very explosive lift the double snatch, especially with 24kg! Fun to do.

Thursday, August 29, 2019

8/28/19 Wednesday August 28, 2019 (You Don't Know Squat 1.0 Week 2 Day 2)

6:30am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes

7:15am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:30am- Training session - You Don't Know Squat 1.0 Week 2 Day 2

24kg TGU x 1/1
20kg BU FSQ x 3 BU PR x 3
48kg DL x 5
24kg 2H SW x 10

32kg TGU x 1/1
24kg BU BU FSQ x 2 BU PR x 2
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 2

20 minutes:
DB 24kgs FSQ x 5 CL x 5 PR x 5

4 sets - didn't set the bells down
2 sets - set down after the CL, then picked up and did the PR
1 set - did the FSQ and CL and then hit time

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:30am - Complete

Notes - Overall really pleased with how this went today. It's not easy, that is for sure. My double presses are getting better, staying tight. Feeling some positive momentum.

Monday, August 26, 2019

8/26/19 Monday August 26, 2019 (You Don't Know Squat 1.0 Week 2 Day 1)

6:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes

7:15am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:45am- Training session - You Don't Know Squat 1.0 Week 2 Day 1

24kg TGU x 1/1
20kg BU PR x 3 BU FSQ x 3
48kg DL x 5
24kg 2H SW x 10

32kg TGU x 1/1
24kg BU BU PR x 2 BU FSQ x 2
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 3

20 minutes:
DB 24kgs FSQ x 5 PR x 5

8 full sets, no missed reps

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:45am - Complete

Notes - I was very pleased with this today, clear improvements from last week. 8 sets of 5 reps / 5 reps on the double FSQ and PR, well paced, no missed reps. Getting tight before the presses is improving, particularly in the abs and glutes. Definitely helping a lot.

Saturday, August 24, 2019

8/24/19 Saturday August 24, 2019 (variety)

In Portland, OR

9:00am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes

9:30am- Training session - variety

20kg OH hold x 1/1
20kg GSq x 5
DB 20kg OH hold x 1

4x:
DB 24kgs stepback lunges x 5/5
Push-up x 10

Indian clubs x 2 minutes

rolling

Band wrist extensions, 10 x 2 sets per hand

9:50am - Complete

Notes - did a little training session in the hotel room in Portland. The kids and I drove down yesterday. It's been a very fun trip so far. Time with my parents for a late celebration for my 42nd birthday, seeing my brother Pat today, and headed to my cousins' house for a party.

Friday, August 23, 2019

8/23/19 Friday August 23, 2019 (You Don't Know Squat 1.0 Week 1 Day 3)

7:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes

8:15am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

8:45am- Training session - You Don't Know Squat 1.0 Week 1 Day 3

24kg TGU x 1/1
20kg BU PR x 2 BU FSQ x 3
48kg DL x 5
24kg 2H SW x 10

32kg TGU x 1/1
24kg BU BU PR x 2 BU FSQ x 2
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 2

DB 20kgs FSQ x 4 SN x 4

20 minutes:
DB 24kgs FSQ x 4 SN x 4

8 sets total

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

9:30am - Complete

Notes - Well, this was exciting and much smoother, plus a PR for a lift that I had never even tried with 2 24s - the double snatch. Picked up the bells and just did it. I got a lot of confidence from having double KBM earlier this year which had a lot of double snatching with 2 20s. This was super cool. I was also less focused here on doing a ton of sets and instead just making sure I was ready to go each set. A success today.

Wednesday, August 21, 2019

8/21/19 Wednesday August 21, 2019 (You Don't Know Squat 1.0 Week 1 Day 2)

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:45am - Complete

Notes - Obviously kind of messed this up today, I guess how this is going to go this week.... I did feel better though. Squeezed the glutes and tried to stay tighter in the abs on the presses, that definitely was helping a lot, a good adjustment. I am definitely wondering if I am still too heavy on the bells, but I want to try and stick this out with the 24s. I think I am still probably not resting long enough between each set.