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. 

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.