12/30/19 Monday December 30, 2019 (BB Squat, OHP, DL)

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.

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.