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.
Wednesday, November 27, 2019
Monday, November 25, 2019
11/25/19 Monday November 25, 2019 (BB Squat - better bar position, DL - hook grip breakthrough)
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 - BB Squat, DL
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 1 BU FSQ x 1
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 (improved bar position - not too low - immediate difference noted)
225 x 4
275 x 2
work sets
310 x 5 x 3 sets
BB DL:
warm up
135 x 5 hook
225 x 3 hook
315 x 2 hook
top work set
350 x 5 hook grip really excited about this
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.
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 2 BU FSQ x 2
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
BB Squat:
warm up
45 bar x 5
135 x 5 (improved bar position - not too low - immediate difference noted)
225 x 4
275 x 2
work sets
310 x 5 x 3 sets
BB DL:
warm up
135 x 5 hook
225 x 3 hook
315 x 2 hook
top work set
350 x 5 hook grip really excited about this
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.
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)
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, 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
225 x 3
275 x 2
work sets
305 x 5 x 3 sets
Powercleans:
75 x 3 x 2 sets
125 x 3 x 2 sets
135 x 3 x 5 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
8:15am - 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.
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, 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
225 x 3
275 x 2
work sets
305 x 5 x 3 sets
Powercleans:
75 x 3 x 2 sets
125 x 3 x 2 sets
135 x 3 x 5 sets
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.
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)
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 2 BU FSQ x 2
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
BB Squat:
warm up
45 bar x 5
135 x 5
225 x 3
275 x 2
work sets
300 x 5 x 3 sets
BB DL:
warm up
45 bar x 5
135 x 5
225 x 3
315 x 2
top work set
350 x 4, failed on the 5th rep, tried again, another fail (left hand grip both 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
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.
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 2 BU FSQ x 2
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
BB Squat:
warm up
45 bar x 5
135 x 5
225 x 3
275 x 2
work sets
300 x 5 x 3 sets
BB DL:
warm up
45 bar x 5
135 x 5
225 x 3
315 x 2
top work set
350 x 4, failed on the 5th rep, tried again, another fail (left hand grip both reps)
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.
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)
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, 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
225 x 3
275 x 2
work sets
295 x 5 x 3 sets
Powercleans:
75 x 3 x 2 sets (practicing)
125 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
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.
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, 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
225 x 3
275 x 2
work sets
295 x 5 x 3 sets
Powercleans:
75 x 3 x 2 sets (practicing)
125 x 3 x 5 sets (practicing)
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.
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)
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 2 BU FSQ x 2
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
BB Squat:
warm up
45 bar x 5
135 x 5
225 x 3
260 x 2
work sets
290 x 5 x 3 sets
BB DL:
warm up
45 bar x 5
135 x 5
225 x 3
315 x 2
top work set
345 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 - 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.
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 2 BU FSQ x 2
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
BB Squat:
warm up
45 bar x 5
135 x 5
225 x 3
260 x 2
work sets
290 x 5 x 3 sets
BB DL:
warm up
45 bar x 5
135 x 5
225 x 3
315 x 2
top work set
345 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 - 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.
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)
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, 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
225 x 3
255 x 2
work sets
285 x 5 x 3 sets (felt good)
Powercleans:
45 bar x 5 x 2 sets (working top down, then from the ground)
65 x 3 x 2 sets (practicing)
115 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
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.
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, 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
225 x 3
255 x 2
work sets
285 x 5 x 3 sets (felt good)
Powercleans:
45 bar x 5 x 2 sets (working top down, then from the ground)
65 x 3 x 2 sets (practicing)
115 x 3 x 5 sets (practicing)
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.
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)
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 2 BU FSQ x 2
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
BB Squat:
warm up
45 bar x 5
135 x 5
225 x 3
255 x 2
work sets
280 x 5 x 3 sets
BB DL:
warm up
45 bar x 5
135 x 5
225 x 3
315 x 2
top work set
340 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 - 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.
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 2 BU FSQ x 2
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
BB Squat:
warm up
45 bar x 5
135 x 5
225 x 3
255 x 2
work sets
280 x 5 x 3 sets
BB DL:
warm up
45 bar x 5
135 x 5
225 x 3
315 x 2
top work set
340 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 - 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.
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.
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)
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.
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