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.
Wednesday, October 30, 2019
Monday, October 28, 2019
10/28/19 Monday October 28, 2019 (BB Squat, DL)
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 - BB Squat, DL
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
225 x 2
work sets
265 x 5 x 3 sets
BB DL:
warm up
45 bar x 5
135 x 5
225 x 3
295 x 2
top work set
335 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
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:)
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 - BB Squat, DL
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
225 x 2
work sets
265 x 5 x 3 sets
BB DL:
warm up
45 bar x 5
135 x 5
225 x 3
295 x 2
top work set
335 x 5
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)
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 - BB Squat, DL
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
185 x 5
225 x 3
245 x 1
work sets
255 x 5 x 3 sets (felt good)
BB DL:
warm up
135 x 5
185 x 5
225 x 5
275 x 3
305 x 2
top work set
325 x 5 (hard)
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.
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 - BB Squat, DL
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
185 x 5
225 x 3
245 x 1
work sets
255 x 5 x 3 sets (felt good)
BB DL:
warm up
135 x 5
185 x 5
225 x 5
275 x 3
305 x 2
top work set
325 x 5 (hard)
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.
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)
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 - BB Squat, DL
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
45lb bar x 5
115lb x 5
155lb x 5
205lb x 3
work sets
245lb x 5 x 3 sets
BB DL:
warm up
45lb bar x 5
135lb x 5
185lb x 5
225lb x 3
275lb x 2
top work set
325lb 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
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.
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 - BB Squat, DL
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
45lb bar x 5
115lb x 5
155lb x 5
205lb x 3
work sets
245lb x 5 x 3 sets
BB DL:
warm up
45lb bar x 5
135lb x 5
185lb x 5
225lb x 3
275lb x 2
top work set
325lb x 5
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.
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)
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 - BB Squat, DL
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
45lb bar x 5
95lb x 5
135lb x 5
185lb x 5
215lb x 3
work sets
225lb x 5 x 3 sets
BB DL:
warm up
45lb bar x 5
135lb x 5
185lb x 5
225lb x 5
255lb x 3
275lb x 3
top work set
295lb 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
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.
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 - BB Squat, DL
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
45lb bar x 5
95lb x 5
135lb x 5
185lb x 5
215lb x 3
work sets
225lb x 5 x 3 sets
BB DL:
warm up
45lb bar x 5
135lb x 5
185lb x 5
225lb x 5
255lb x 3
275lb x 3
top work set
295lb x 5
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.
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)
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 - BB Squat, DL
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, x 2
BB Squat:
warm up
45lb bar x 5
95lb x 5
135lb x 5
165lb x 3
185lb x 3
work sets
205lb x 5 x 3 sets
BB DL:
warm up
45lb bar x 5
135lb x 5
185lb x 5
225lb x 5
255lb x 3
top work set
275lb 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
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.
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 - BB Squat, DL
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, x 2
BB Squat:
warm up
45lb bar x 5
95lb x 5
135lb x 5
165lb x 3
185lb x 3
work sets
205lb x 5 x 3 sets
BB DL:
warm up
45lb bar x 5
135lb x 5
185lb x 5
225lb x 5
255lb x 3
top work set
275lb x 5
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.
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)
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 - BB Squat, DL
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
45lb bar x 5
95lb x 5
135lb x 5
165lb x 5
work sets
185lb x 5 x 3 sets
BB DL:
warm up
45lb bar x 5
135lb x 5
185lb x 5
225lb x 5
top work set
245lb 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
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.
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 - BB Squat, DL
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
45lb bar x 5
95lb x 5
135lb x 5
165lb x 5
work sets
185lb x 5 x 3 sets
BB DL:
warm up
45lb bar x 5
135lb x 5
185lb x 5
225lb x 5
top work set
245lb x 5
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.
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)
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 - BB Squat, DL
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, x 2
BB Squat:
warm up
45lb bar x 5
65lb x 5
135lb x 5
work sets
165lb x 5 x 3 sets
BB DL:
warm up
45lb bar x 5
65lb x 5
135lb x 5
185lb x 5
top work set
205lb 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
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.
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 - BB Squat, DL
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, x 2
BB Squat:
warm up
45lb bar x 5
65lb x 5
135lb x 5
work sets
165lb x 5 x 3 sets
BB DL:
warm up
45lb bar x 5
65lb x 5
135lb x 5
185lb x 5
top work set
205lb x 5
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.
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....
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.
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.
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