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.

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.

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.