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.
