7:15am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
8:00am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
8:15am- Training session - BB Squat, OHP, DL
24kg TGU x 1/1
20kg BU PR x 2 BU FSQ x 2
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10
BB Squat:
warm up
45 bar x 5
135 x 5
185 x 3
225 x 2
work sets
245 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
105 x 3
115 x 2
work sets
125 x 5 x 3 sets
BB DL (all hooked):
warm up
135 x 5
225 x 3
top work set
275 x 5
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:30am - Complete
Notes - Very encouraging work sets today. The bar is moving fast on the squat. I need to get a little deeper. I have been gun shy given the issues from earlier in the month, but I can do it. Things are moving in the right direction. I definitely like how fast the bar is moving and I am encouraged. Worked in the OHP again today, we'll see how best to program. I think it's a lot to put in with heavy squat and dead. Deadlifts felt good, really good, obviously not "heavy" yet but that's ok. Building confidence back up. I think I will DL again on Friday and see how 295 feels on the bar for a top set of 5. After that it may be back to DL once a week and try and go up 10 lbs each week again.
Monday, December 30, 2019
12/28/19 Saturday December 28, 2019 (BB OHP, farmer carries in Kauai))
Training from Kauai, HI for vacation
8:30pm - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
8:45pm - warm up
Some overhead holds with light KBs, some KB presses, squats, swings, just different things to get the body warmed up
9:00pm- Training session - BB Bench, OHP
BB OHP:
warm up
45 bar x 5
95 x 5
top work sets
135 x 5
135 x 4
135 x 4
135 x 2
farmer carries - 2 70lb dumbells
6 sets x 1 minute each
rolling
hanging from the bar
Bear crawls 2 minutes
9:30pm - Complete
Notes - Very simple training approach. 135 is too difficult right now to get 3 sets of 5, so I realize if I actually try and work this lift now into an NLP I need to start lower, probably 125, and move up maybe 2 1/2 or max 5 pound increments (I am going to need more micro plates). My form is shit and I need to keep reading the Blue Book to get better, but it's certainly a lift to love. Finished with some conditioning with farmers, always a good option for some conditioning work.
8:30pm - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
8:45pm - warm up
Some overhead holds with light KBs, some KB presses, squats, swings, just different things to get the body warmed up
9:00pm- Training session - BB Bench, OHP
BB OHP:
warm up
45 bar x 5
95 x 5
top work sets
135 x 5
135 x 4
135 x 4
135 x 2
farmer carries - 2 70lb dumbells
6 sets x 1 minute each
hanging from the bar
Bear crawls 2 minutes
9:30pm - Complete
Notes - Very simple training approach. 135 is too difficult right now to get 3 sets of 5, so I realize if I actually try and work this lift now into an NLP I need to start lower, probably 125, and move up maybe 2 1/2 or max 5 pound increments (I am going to need more micro plates). My form is shit and I need to keep reading the Blue Book to get better, but it's certainly a lift to love. Finished with some conditioning with farmers, always a good option for some conditioning work.
Friday, December 27, 2019
12/27/19 Friday December 27, 2019 (BB Squat, DL in Kauai))
Training from Kauai, HI for vacation
8:45pm - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
9:00am - warm up
Some overhead holds with light KBs, some KB presses, squats, cleans, swings, just different things to get the body warmed up
9:15am- Training session - BB Squat, DL
BB Squat:
warm up
45 bar x 5
135 x 5
185 x 5
work sets
225 x 5 x 3 sets (belt and shoes)
BB DL (hook grip and belt and shoes all sets):
warm up
135 x 5
185 x 5
225 x 3
top work set
245 x 5 (this felt incredibly easy)
Overhead press:
45 bar x 5 x 3 (tried to practice better technique from the Blue Book)
rolling
hanging from the bar
Bear crawls 2 minutes
10:00am - Complete
Notes - This was a good day. Strength felt there, a lot, lot was in the tank even after jumping up from 195 on the squat and 205 on the DL on Monday. This is a good sign. I will probably add 20 lbs to the bar the next workout, and keep doing that until I feel like it stalls. Maybe can do that for 3 workouts I suspect and that will get me back pretty close to where I was, and then just try and keep going on the NLP with 5 lb jumps. We'll see. I've made a decision to work in OHP as well, not sure where I will start that lift. I'd love to start it with a plate on each side but from Monday that would be probably tough to do for 5 x 3 sets. I'll think about it. Depends on how things go tomorrow as that will be the main lift I practice. Going to use a belt this time as well and see if that helps. I don't think I am going to bench. Haven't decided yet.
8:45pm - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
9:00am - warm up
Some overhead holds with light KBs, some KB presses, squats, cleans, swings, just different things to get the body warmed up
9:15am- Training session - BB Squat, DL
BB Squat:
warm up
45 bar x 5
135 x 5
185 x 5
work sets
225 x 5 x 3 sets (belt and shoes)
BB DL (hook grip and belt and shoes all sets):
warm up
135 x 5
185 x 5
225 x 3
top work set
245 x 5 (this felt incredibly easy)
Overhead press:
45 bar x 5 x 3 (tried to practice better technique from the Blue Book)
hanging from the bar
Bear crawls 2 minutes
10:00am - Complete
Notes - This was a good day. Strength felt there, a lot, lot was in the tank even after jumping up from 195 on the squat and 205 on the DL on Monday. This is a good sign. I will probably add 20 lbs to the bar the next workout, and keep doing that until I feel like it stalls. Maybe can do that for 3 workouts I suspect and that will get me back pretty close to where I was, and then just try and keep going on the NLP with 5 lb jumps. We'll see. I've made a decision to work in OHP as well, not sure where I will start that lift. I'd love to start it with a plate on each side but from Monday that would be probably tough to do for 5 x 3 sets. I'll think about it. Depends on how things go tomorrow as that will be the main lift I practice. Going to use a belt this time as well and see if that helps. I don't think I am going to bench. Haven't decided yet.
Tuesday, December 24, 2019
12/24/19 Tuesday December 24, 2019 (BB Bench, OHP in Kauai))
Training from Kauai, HI for vacation
12:30pm - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
12:45pm - warm up
Some overhead holds with light KBs, some KB presses, squats, swings, just different things to get the body warmed up
1:00pm- Training session - BB Bench, OHP
BB Bench:
warm up
45 bar x 5
95 x 5
135 x 5
185 x 5 (easy)
205 x 3 (left elbow didn't like it)
work sets
185 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
top work sets
135 x 3 x 3 sets
rolling
hanging from the bar
Bear crawls 2 minutes
1:30pm - Complete
Notes - Well, this was a fun experiment. I haven't bench pressed in something like 6, 7 years. It's been a hell of a long time. So it was odd to do that. I will have to study the Blue Book quite a bit, I have little idea if I was in the most advantageous positions but was trying to fire the lats, push into the ground with the feet, look at the ceiling not the bar, etc. Everything was pretty good except my left elbow got irritated at 205 lbs, so I dropped back and just did 3 work sets at 185. The reps were super easy. Way back in the day I had worked up to a 235 bench, at 190 lbs bodyweight, so now at 220 lbs bodyweight if I developed great technique and worked at it, I think I could get to a 300 bench. I really don't give a shit. Something about that lift jacked me up before and I am not particularly interested in going down that road again. Now on the other hand overhead pressing with the bar was amazing today and felt awesome once I had a plate on each side. With all of the KB work I have done over the years, this is a stronger position for me, and I enjoy getting that bar overhead. Working towards a bodyweight press is a great goal and it's time for me to work it into the NLP. I will OHP one more time this week, but not bench. Just not that excited about it.
12:30pm - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
12:45pm - warm up
Some overhead holds with light KBs, some KB presses, squats, swings, just different things to get the body warmed up
1:00pm- Training session - BB Bench, OHP
BB Bench:
warm up
45 bar x 5
95 x 5
135 x 5
185 x 5 (easy)
205 x 3 (left elbow didn't like it)
work sets
185 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
top work sets
135 x 3 x 3 sets
hanging from the bar
Bear crawls 2 minutes
1:30pm - Complete
Notes - Well, this was a fun experiment. I haven't bench pressed in something like 6, 7 years. It's been a hell of a long time. So it was odd to do that. I will have to study the Blue Book quite a bit, I have little idea if I was in the most advantageous positions but was trying to fire the lats, push into the ground with the feet, look at the ceiling not the bar, etc. Everything was pretty good except my left elbow got irritated at 205 lbs, so I dropped back and just did 3 work sets at 185. The reps were super easy. Way back in the day I had worked up to a 235 bench, at 190 lbs bodyweight, so now at 220 lbs bodyweight if I developed great technique and worked at it, I think I could get to a 300 bench. I really don't give a shit. Something about that lift jacked me up before and I am not particularly interested in going down that road again. Now on the other hand overhead pressing with the bar was amazing today and felt awesome once I had a plate on each side. With all of the KB work I have done over the years, this is a stronger position for me, and I enjoy getting that bar overhead. Working towards a bodyweight press is a great goal and it's time for me to work it into the NLP. I will OHP one more time this week, but not bench. Just not that excited about it.
12/23/19 Monday December 23, 2019 (BB Squat, DL in Kauai))
Training from Kauai, HI for vacation
Swimming in the ocean - 2 hours
1:15pm - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
1:30pm - warm up
Some overhead holds with light KBs, some KB presses, squats, swings, just different things to get the body warmed up
1:45pm- Training session - BB Squat, DL
BB Squat:
warm up
45 bar x 5
95 x 5
135 x 5 (with belt)
work sets
175 x 5 x 3 sets (belt)
BB DL (hook grip all sets):
warm up
45 bar x 5
135 x 5
175 x 5
top work set
205 x 5 (this felt incredibly easy)
Overhead press:
45 bar x 5
rolling
hanging from the bar
Bear crawls 2 minutes
2:30pm - Complete
Notes - OK, getting back in the game, it felt great. Was extremely cautious today and didn't want to push the weights hard at all, but it was hot in the gym, and I ended up doing some good work. No issues on anything, which is the main thing. Felt good getting back into the squat, felt safer having the belt on. Didn't love the belt for deadlifting, but I will still with it, I know it will ultimately be helpful and it's good to use it. I was very pleasantly surprised at how good and easy deadlifting felt. Good for the back. My plan is to bump up 20 lbs in each lift later this week, going for 195 on the squat and 225 in the DL for work sets. More or less dropping back into a revised NLP at much lower weights but will try and ramp quickly, but safely. I am thinking I can get back to 275 in the squat and 300 in the DL quickly, and then will be very intentional about adding to the bar but only what I can absolutely handle, probably 5 lb increments. I must get better reps in the squat this time around given the lessons over the last several weeks.
Swimming in the ocean - 2 hours
1:15pm - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
1:30pm - warm up
Some overhead holds with light KBs, some KB presses, squats, swings, just different things to get the body warmed up
1:45pm- Training session - BB Squat, DL
BB Squat:
warm up
45 bar x 5
95 x 5
135 x 5 (with belt)
work sets
175 x 5 x 3 sets (belt)
BB DL (hook grip all sets):
warm up
45 bar x 5
135 x 5
175 x 5
top work set
205 x 5 (this felt incredibly easy)
Overhead press:
45 bar x 5
95 x 5 (just wanted to see what it felt like)
hanging from the bar
Bear crawls 2 minutes
2:30pm - Complete
Notes - OK, getting back in the game, it felt great. Was extremely cautious today and didn't want to push the weights hard at all, but it was hot in the gym, and I ended up doing some good work. No issues on anything, which is the main thing. Felt good getting back into the squat, felt safer having the belt on. Didn't love the belt for deadlifting, but I will still with it, I know it will ultimately be helpful and it's good to use it. I was very pleasantly surprised at how good and easy deadlifting felt. Good for the back. My plan is to bump up 20 lbs in each lift later this week, going for 195 on the squat and 225 in the DL for work sets. More or less dropping back into a revised NLP at much lower weights but will try and ramp quickly, but safely. I am thinking I can get back to 275 in the squat and 300 in the DL quickly, and then will be very intentional about adding to the bar but only what I can absolutely handle, probably 5 lb increments. I must get better reps in the squat this time around given the lessons over the last several weeks.
12/16/19 Monday December 16, 2019 through Sunday December 22, 2019
Quick log for this week working through the injury. Walked the dog every morning for an hour. Felt great for my back and legs. Practiced squatting, pull-ups, and push-ups 3 days last week (M/W/F). Did 6 sets, 8 sets, then 10 sets on the 3 days of each exercise, sets of 5 for squats, pull-ups were in a 2/3 rep format alternating each set, and push-ups were sets of 10. Didn't touch a weight other than warmed up deadlifting the 48kg each day. Also got to my bodyworker / acupuncturist several times, which was a huge help, really turned a corner. His thought was that I had sprained a ligament near the or the SI joint, and had taken a lot of load on the right side, which was locked up, though left side was painful, as I think it was pulled during the bad squat attempt. It's been a real learning experience. I am a bit scared now to go back to heavy squatting, but I need to get over it. I know the number of things I didn't do right and can do better. I'll be dropping way back and restarting my NLP under Starting Strength, and re-building up. My belt arrived from Dominion Strength just in time for our trip to Kauai, so I will get a chance to practice. I am pretty sure I will feel a lot more confident and safer with the belt on at heavier weights.
Monday, December 16, 2019
12/9/19 Monday December 9, 2019 through Monday December 16, 2019 (injury update)
Training details don't matter too much for this period. Was doing a set of 5 back squats in Washington DC on Monday the 9th, in a fatigued state, and coming off a pretty emotional personal period the previous day involving my ex wife and wife. Not great. Was doing 325, which was a PR. Second set of 5, last rep was bad, a bit of good morning, leaned to the right, pulled on my SI joint on the left. Racked it, was like what the hell just happened. Walked it off and then did the 3rd set of 325, no issues, better focus, but thought something was a bit off. I then went to deadlift. Like an idiot, I pressed on. Deadlifts were feeling fine. Got to the top set of 5, 365, another PR. On the 2nd rep, locked it out and felt a little "pop" near the SI on the left side. This is an old issue area. I immediately cut the workout.
Rolled around for two more days in DC, didn't do much, lot of stretching, long plane ride back, survived it ok. Left hip and SI were not great, but I also knew that what had likely happened is my right side locked down, and the left side turned off, feeling pain on the left side but more likely the real problem was the right side. Had 2 chiro appointments last week, those helped. Did a bit of training, and then Saturday felt like I could go just a little bit. On a backsquat with 185 on the 5th rep felt the left SI "grab" again. Slept like shit on Saturday night. Pissed off.
Today on Monday the 16th, took another long walk (those are feeling great) in the morning, push-ups, pull-ups, and some body squats practicing the SS squat position, all felt fine. Had an amazing session with my acupuncturist / bodyworker where we we went to town on all the troubled areas. Immediate relief. Also had another good chiro appointment this evening. I am back on track, but am going to keep to body weight for the rest of this week. We head to Hawaii on Sunday for a week. There is a gym there. I am going to dial it seriously back, I mean way back, on the loads and work on form. I have continued to study and re-study the SS Blue Book and can see a number of things I can do better with the squats in particular. I am hoping to get back to 225 quickly (confident I will) and then go back to adding 10 lbs to the bar each session, really focusing on hip drive, hitting the hole and driving the ass straight up. No pausing and messing around in the hole. I also need to work on the bar path. Can't let it move forward like things started to do when I got to squatting 320.
Rolled around for two more days in DC, didn't do much, lot of stretching, long plane ride back, survived it ok. Left hip and SI were not great, but I also knew that what had likely happened is my right side locked down, and the left side turned off, feeling pain on the left side but more likely the real problem was the right side. Had 2 chiro appointments last week, those helped. Did a bit of training, and then Saturday felt like I could go just a little bit. On a backsquat with 185 on the 5th rep felt the left SI "grab" again. Slept like shit on Saturday night. Pissed off.
Today on Monday the 16th, took another long walk (those are feeling great) in the morning, push-ups, pull-ups, and some body squats practicing the SS squat position, all felt fine. Had an amazing session with my acupuncturist / bodyworker where we we went to town on all the troubled areas. Immediate relief. Also had another good chiro appointment this evening. I am back on track, but am going to keep to body weight for the rest of this week. We head to Hawaii on Sunday for a week. There is a gym there. I am going to dial it seriously back, I mean way back, on the loads and work on form. I have continued to study and re-study the SS Blue Book and can see a number of things I can do better with the squats in particular. I am hoping to get back to 225 quickly (confident I will) and then go back to adding 10 lbs to the bar each session, really focusing on hip drive, hitting the hole and driving the ass straight up. No pausing and messing around in the hole. I also need to work on the bar path. Can't let it move forward like things started to do when I got to squatting 320.
Saturday, December 7, 2019
12/6/19 Saturday December 7, 2019 (Variety)
8:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
11:45am- Training session - variety
DB 20kgs OH PR x 5
5x:
Pull-up x 2
Push-up x 10
DB 32kgs farmer carry x 2 mins
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
12;00pm - Complete
Notes - Had to go very quick to catch a flight today to DC. Going to see my brother Nick and walk around DC and see the monuments tomorrow, very excited. My hip flexors are on fire on the plane, it sucks. Hopefully walking around feels good and loosens things up.
11:45am- Training session - variety
DB 20kgs OH PR x 5
5x:
Pull-up x 2
Push-up x 10
DB 32kgs farmer carry x 2 mins
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
12;00pm - Complete
Notes - Had to go very quick to catch a flight today to DC. Going to see my brother Nick and walk around DC and see the monuments tomorrow, very excited. My hip flexors are on fire on the plane, it sucks. Hopefully walking around feels good and loosens things up.
12/6/19 Friday December 6, 2019 (BB Squat, Powercleans)
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 5
275 x 2
295 x 1
work sets
320 x 5 x 3 sets
Powercleans:
75 x 3 x 2 sets
125 x 3 x 3 sets
145 x 3 x 3 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 - Interesting squat observation. Watching video, I was coming forward slightly out of the hole and the bar was moving forward, wasting a lot of energy. I need a vertical bar path period. I have to do some thinking as to how to solve this. It's an issue I think with the move out of the hole, I need to get my ass going straight up. I also recently bought a belt from Dominion, and I think this will help. i used a belt at the Squat Camp in Portland last week and liked it a lot. I will say my hip flexors still haven't really recovered from that, or said more factually, now I am squatting deep and I can really feel it:) It's way harder. I must have been an inch or whatever high on most of my squats before going to the camp. Powercleans were ok, had not done the movement in almost two weeks so took a little getting used to. Would be very encouraging to get the PC up to a more reasonable weight, 145 was harder than I was hoping it would feel, but some of that was a lack of practice too.
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 5
275 x 2
295 x 1
work sets
320 x 5 x 3 sets
Powercleans:
75 x 3 x 2 sets
125 x 3 x 3 sets
145 x 3 x 3 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 - Interesting squat observation. Watching video, I was coming forward slightly out of the hole and the bar was moving forward, wasting a lot of energy. I need a vertical bar path period. I have to do some thinking as to how to solve this. It's an issue I think with the move out of the hole, I need to get my ass going straight up. I also recently bought a belt from Dominion, and I think this will help. i used a belt at the Squat Camp in Portland last week and liked it a lot. I will say my hip flexors still haven't really recovered from that, or said more factually, now I am squatting deep and I can really feel it:) It's way harder. I must have been an inch or whatever high on most of my squats before going to the camp. Powercleans were ok, had not done the movement in almost two weeks so took a little getting used to. Would be very encouraging to get the PC up to a more reasonable weight, 145 was harder than I was hoping it would feel, but some of that was a lack of practice too.
Wednesday, December 4, 2019
12/4/19 Wednesday December 4, 2019 (DB 32kgs CL+PPR)
6:00am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - DB 32kgs CL+Push Press
24kg TGU x 1/1
20kg BU FSQ x 3 BU PR x 3
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU FSQ x 1 BU PR x 1
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10
DB 24kgs CL x 5 Push Press x 5
20 minutes:
DB 32kgs CL x 5 Push Press x 5 - 4 sets
DB 32kgs CL x 4 Push Press x 4 - 2 sets
DB 32kgs CL x 3 Push Press x 3 - 3 sets
Total of 37 DL and Push Press
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:45am - Complete
Notes - Was pretty challenging this morning. Left tricep and forearm / elbow was a little "off" and I had to more or less monitor that throughout the session. Some good body work will help. Just need a good soft tissue session. Been training hard lately for sure. Legs are starting to feel normal again after the Squat Camp on Saturday.
6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - DB 32kgs CL+Push Press
24kg TGU x 1/1
20kg BU FSQ x 3 BU PR x 3
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU FSQ x 1 BU PR x 1
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10
DB 24kgs CL x 5 Push Press x 5
20 minutes:
DB 32kgs CL x 5 Push Press x 5 - 4 sets
DB 32kgs CL x 4 Push Press x 4 - 2 sets
DB 32kgs CL x 3 Push Press x 3 - 3 sets
Total of 37 DL and Push Press
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:45am - Complete
Notes - Was pretty challenging this morning. Left tricep and forearm / elbow was a little "off" and I had to more or less monitor that throughout the session. Some good body work will help. Just need a good soft tissue session. Been training hard lately for sure. Legs are starting to feel normal again after the Squat Camp on Saturday.
Monday, December 2, 2019
12/2/19 Monday December 2, 2019 (BB Squat, DL)
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
48kg DL x 5
32kg 2H SW x 10
BB Squat:
warm up
45 bar x 5
135 x 5
225 x 4
work sets
255 x 5 x 3 sets (80% of 315)
BB DL:
warm up
135 x 5 hook
225 x 3 hook
315 x 2 hook
top work set
355 x 5 hook grip went well somewhat surprised
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:15am - Complete
Notes - Legs seriously beaten from the squat camp on Saturday, so I knew going into this I was going to back off on the squat. I went with about 80% of my recent work sets, same weight as paused squats from Saturday. Video indicated I was hitting much better depth than before I went to the camp, so that is good. I know that is what I have to concentrate on. I will admit it was tough to get down there, I am hoping things feel better on Friday the next time I squat and try to move up to 320 for the work sets. As far as the deadlift goes I was pleasantly surprised - no issues and 355 went up 5 times, with the hook grip, PR. That was great.
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
48kg DL x 5
32kg 2H SW x 10
BB Squat:
warm up
45 bar x 5
135 x 5
225 x 4
work sets
255 x 5 x 3 sets (80% of 315)
BB DL:
warm up
135 x 5 hook
225 x 3 hook
315 x 2 hook
top work set
355 x 5 hook grip went well somewhat surprised
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:15am - Complete
Notes - Legs seriously beaten from the squat camp on Saturday, so I knew going into this I was going to back off on the squat. I went with about 80% of my recent work sets, same weight as paused squats from Saturday. Video indicated I was hitting much better depth than before I went to the camp, so that is good. I know that is what I have to concentrate on. I will admit it was tough to get down there, I am hoping things feel better on Friday the next time I squat and try to move up to 320 for the work sets. As far as the deadlift goes I was pleasantly surprised - no issues and 355 went up 5 times, with the hook grip, PR. That was great.
Sunday, December 1, 2019
11/30/19 Saturday November 30, 2019 (Squat Camp review Next Level Barbell Milwaukee OR)
10am - Start of Squat Camp at a Starting Strength affiliated gym Next Level Barbell in Milwaukee, OR owned by Jordan Stanton
Had an amazing time at this Squat Camp and I would do another one of these in a heartbeat. Following the Starting Strength method, Jordan and his guys took about 9 of us through the paces for 5 hours until 3pm. We did a section on bio-mechanics, technique on the squat, and had some long sessions at the end on Programming and an open Q&A for over an hour which I thought was awesome.
For work sets I worked up to 4 sets of 315lbs x 5 reps. Never squatted this weight for even one rep. Proud of that effort.
We backed off with 2 sets of "paused" squats at 80% which for me was 255lbs, x 5 reps.
Bottom line the biggest technique takeaway for me was less about technique and more about just knowing know where "depth" is. I was not hitting depth in training on many of my squats, and I realize that now. I was going to parallel but need to get below it. I know where that is now and I was getting drilled on it during the session.
The other piece was breathing through the mouth, not just nose, and taking in way more air. That was a big learning point as well.
Watching some of the other lifters was helpful too.
Other than that, I have definitely already fixed the bar and wrist positions coming into the training, those were not an issue whatsoever, so that is encouraging.
We worked hard. I now know what it is like to truly work hard in a squat, and I can take this with me into my own training sessions. I definitely realize there is another level I need to get myself into when entering that garage and putting the plates on the bar.
3pm - End
Had an amazing time at this Squat Camp and I would do another one of these in a heartbeat. Following the Starting Strength method, Jordan and his guys took about 9 of us through the paces for 5 hours until 3pm. We did a section on bio-mechanics, technique on the squat, and had some long sessions at the end on Programming and an open Q&A for over an hour which I thought was awesome.
For work sets I worked up to 4 sets of 315lbs x 5 reps. Never squatted this weight for even one rep. Proud of that effort.
We backed off with 2 sets of "paused" squats at 80% which for me was 255lbs, x 5 reps.
Bottom line the biggest technique takeaway for me was less about technique and more about just knowing know where "depth" is. I was not hitting depth in training on many of my squats, and I realize that now. I was going to parallel but need to get below it. I know where that is now and I was getting drilled on it during the session.
The other piece was breathing through the mouth, not just nose, and taking in way more air. That was a big learning point as well.
Watching some of the other lifters was helpful too.
Other than that, I have definitely already fixed the bar and wrist positions coming into the training, those were not an issue whatsoever, so that is encouraging.
We worked hard. I now know what it is like to truly work hard in a squat, and I can take this with me into my own training sessions. I definitely realize there is another level I need to get myself into when entering that garage and putting the plates on the bar.
3pm - End
11/29/19 Friday November 29, 2019 (DB 24kgs CL+PPR, Jerks)
Training in Portland, OR over the Thanksgiving break
8:15am- Training session - DB 24kgs CL+Push Press, CL+Jerk
24kg OH hold x 1/1
24kg PR x 1/1
24kg Sq x 1/1
DB 24kg OH hold x 1
DB 24kg PR x 1
DB 24kg SQ x 1
DB 24kg BU CL x 1
24kg SW x 10
DB 24kg SW x 5
5x:
DB 24kgs CL x 5 Push press x 5
3x:
DB 24kgs Jerk x 10
got in 8 sets, plus 3 x 2, and 2 x 1, for a total of 40 DB CL+Jerk up from 35 last week
rolling
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
9:15am - Complete
Notes - Got some training in outside the hotel Leah and I stayed in at Lloyd Center while visiting my family over Thanksgiving. Good, fun session with the bells, just being creative and focusing on overhead work and conditioning given the Squat Camp planned for tomorrow.
8:15am- Training session - DB 24kgs CL+Push Press, CL+Jerk
24kg OH hold x 1/1
24kg PR x 1/1
24kg Sq x 1/1
DB 24kg OH hold x 1
DB 24kg PR x 1
DB 24kg SQ x 1
DB 24kg BU CL x 1
24kg SW x 10
DB 24kg SW x 5
5x:
DB 24kgs CL x 5 Push press x 5
3x:
DB 24kgs Jerk x 10
got in 8 sets, plus 3 x 2, and 2 x 1, for a total of 40 DB CL+Jerk up from 35 last week
rolling
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
9:15am - Complete
Notes - Got some training in outside the hotel Leah and I stayed in at Lloyd Center while visiting my family over Thanksgiving. Good, fun session with the bells, just being creative and focusing on overhead work and conditioning given the Squat Camp planned for tomorrow.
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