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

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

DB 20kgs FSQ x 7 PR x 7

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

5 full sets, no missed reps
6th set, FSQ, 4 PR, set down, then 3 PR
7th set, FSQ, set down, did 3 PR then basically at failure and 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

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.

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.

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.

9/25/19 Wednesday September 25, 2019 (You Don't Know Squat 1.0 Week 5 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 5 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 6 CL x 6 PR x 6

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

3 sets - didn't set the bells down
4, 5, 6th set - set down after CL, then pick up and 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 - Tough one.  I was tired.  Have not been sleeping much and dealing with a lot of life stress.

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

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 5 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 2

DB 20kgs FSQ x 6 PR x 6

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

6 full sets, no missed reps
7th set, did FSQ, set down, did 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

7:15am - Complete

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

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)

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 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 5 SN x 5

8 sets full

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 - Solid training day.  Very pleased to get 8 full set, no set downs.  Really good stuff.

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.

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

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 4 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

DB 20kgs FSQ x 5 PR x 5

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

8:00am - Complete

Notes - Not bad at all.  8 full sets, no missed reps.  Close to failure on the last presses for sure.  Nice overall work here.

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.

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.

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.

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!

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)

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.

9/5/19 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!

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.

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

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 3 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 6 PR x 6

5 full sets, no missed reps
6 set FSQ x 6 PR x 4, set down, PR x 2
7th set FSQ x 6, set down, PR x 6

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.

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.