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
7:15am- Training session - BB Squat, OHP, Powercleans
24kg TGU x 1/1
24kg BU FSQ x 1/1
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
48kg DL x 5
32kg 2H SW x 10, x 2
BB Squat:
warm up
45 bar x 5
135 x 5
225 x 3
275 x 1
315 x 1
work sets
335 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
107.5 x 5
122.5 x 3
work sets
132.5 x 5 x 3 sets
Powerclean:
45 bar x 5
95 x 3
125 x 3
145 x 3
work sets
155 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 - An excellent day. Equaled PR in the squat, with deeper and better reps than two weeks ago. Bar control is much, much better and its because I am looking down and not raising my chest out of the hole. Excited about that. There is more room to go yet on this lift in NLP. OHP was good, slow but steady progress. Powercleans were improved today. Better speed, jumping, catching with bended knees. All around good day.
Friday, February 28, 2020
Wednesday, February 26, 2020
2/26/20 Wednesday February 26, 2020 (light BB Squat, bench, pin firing protocol with chins)
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 - BB Squat, bench, pin firing protocol with chins
24kg TGU x 1/1
20kg BU FSQ x 1 BU PR x 1
48kg DL x 5
24kg 2H SW x 10
32kg 2H SW x 10, x 2 sets
BB Squat:
warm up
45 bar x 5
135 x 5
225 x 3
255 x 2
work sets
275 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
205 x 2
work sets
215 x 5 x 3
pin firing protocol for left elbow:
25 sets of chins x 3, on the minute, 30 minutes
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 - Really good day all around. Squats - getting deeper, more solid, over the midfoot. Was able to move the bar faster today. 275 was light. I am not sure I would be able to say that until now. Exciting. Bench was strong. First few heavier reps on the left elbow sucked, mainly getting into and out of rack. By the work sets, was feeling good, those went easily and quickly. No reason I can't keep adding 5 lbs a week. Interested to see where this goes as I think my all time best bench is 235, at about 190lbs (I know, not particularly impressive). Now at 225lbs and some great years of more intelligent lifting behind me, I think I have a lot of room to improve on this lift. I am going to go very, very slowly with it. The pin firing protocol for the left elbow using for continues to go well. This is session #3 of what I expect will be 5-6 total sessions. It is clearly improving.
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, bench, pin firing protocol with chins
24kg TGU x 1/1
20kg BU FSQ x 1 BU PR x 1
48kg DL x 5
24kg 2H SW x 10
32kg 2H SW x 10, x 2 sets
BB Squat:
warm up
45 bar x 5
135 x 5
225 x 3
255 x 2
work sets
275 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
205 x 2
work sets
215 x 5 x 3
pin firing protocol for left elbow:
25 sets of chins x 3, on the minute, 30 minutes
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 - Really good day all around. Squats - getting deeper, more solid, over the midfoot. Was able to move the bar faster today. 275 was light. I am not sure I would be able to say that until now. Exciting. Bench was strong. First few heavier reps on the left elbow sucked, mainly getting into and out of rack. By the work sets, was feeling good, those went easily and quickly. No reason I can't keep adding 5 lbs a week. Interested to see where this goes as I think my all time best bench is 235, at about 190lbs (I know, not particularly impressive). Now at 225lbs and some great years of more intelligent lifting behind me, I think I have a lot of room to improve on this lift. I am going to go very, very slowly with it. The pin firing protocol for the left elbow using for continues to go well. This is session #3 of what I expect will be 5-6 total sessions. It is clearly improving.
Monday, February 24, 2020
2/24/20 Monday February 24, 2020 (BB Squat, OHP, DL)
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
7:15am- Training session - BB Squat, OHP, DL
24kg TGU x 1/1
24kg BU FSQ x 1/1
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
48kg DL x 5
32kg 2H SW x 10, x 2
BB Squat:
warm up
45 bar x 5
135 x 5
225 x 3
275 x 1
315 x 1
work sets
330 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
105 x 5
125 x 3
work sets
130 x 5 x 3 sets
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
275 x 1
315 x 1
345 x 1
top work set
375 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
8:15am - Complete
Notes - Good day, another PR on the DL, going up 10 more pounds to 375 for 1 set of 5. These were for sure tough, but never concerned about missing a rep. Will be a tough call next week whether to try and add another 10 lbs, or if it is time to go to 5s. I lean towards adding 10, particularly if I decide to move this to the light squat day. It probably ultimately does work better to put this on the light squat day and make it the focus. Pleased with the squats, I am really doing a better job of keeping the bar over midfoot and tighter, it is not moving on me, and the improved control of the bar is good. I had moved my fingers in slightly a week ago and this was a good move. With pressing, I watched some SS videos this weekend and tried to get a bounce out of the rack using hip movement. That definitely helped make the reps easier.
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
7:15am- Training session - BB Squat, OHP, DL
24kg TGU x 1/1
24kg BU FSQ x 1/1
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
48kg DL x 5
32kg 2H SW x 10, x 2
BB Squat:
warm up
45 bar x 5
135 x 5
225 x 3
275 x 1
315 x 1
work sets
330 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
105 x 5
125 x 3
work sets
130 x 5 x 3 sets
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
275 x 1
315 x 1
345 x 1
top work set
375 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
8:15am - Complete
Notes - Good day, another PR on the DL, going up 10 more pounds to 375 for 1 set of 5. These were for sure tough, but never concerned about missing a rep. Will be a tough call next week whether to try and add another 10 lbs, or if it is time to go to 5s. I lean towards adding 10, particularly if I decide to move this to the light squat day. It probably ultimately does work better to put this on the light squat day and make it the focus. Pleased with the squats, I am really doing a better job of keeping the bar over midfoot and tighter, it is not moving on me, and the improved control of the bar is good. I had moved my fingers in slightly a week ago and this was a good move. With pressing, I watched some SS videos this weekend and tried to get a bounce out of the rack using hip movement. That definitely helped make the reps easier.
Saturday, February 22, 2020
2/22/20 Saturday February 22, 2020 (pin firing protocol - chins)
2:30pm - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
3:00pm- Training session - pin firing protocol chins
24kg TGU x 1/1
24kg DL x 5
24kg GSq x 5
24kg 2H SW x 10
pin firing protocol for left elbow:
30 sets of chins x 2, on the minute, 30 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
3:30pm - Complete
Notes - Think this is working for the left elbow, will just keep doing it. The first few sets absolutely suck and the left elbow is like what the fuck man. But it gets better. Will keep at it. 2 more weeks of dong this about 5 more times, adding reps each time, next time will try to get to 80 reps, think I will start with sets of 3, otherwise, I will lose my mind doing 40 sets of doubles...
3:00pm- Training session - pin firing protocol chins
24kg TGU x 1/1
24kg DL x 5
24kg GSq x 5
24kg 2H SW x 10
pin firing protocol for left elbow:
30 sets of chins x 2, on the minute, 30 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
3:30pm - Complete
Notes - Think this is working for the left elbow, will just keep doing it. The first few sets absolutely suck and the left elbow is like what the fuck man. But it gets better. Will keep at it. 2 more weeks of dong this about 5 more times, adding reps each time, next time will try to get to 80 reps, think I will start with sets of 3, otherwise, I will lose my mind doing 40 sets of doubles...
2/21/20 Friday February 21, 2020 (BB Squat, Bench, Powercleans)
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 - BB Squat, Bench, Powercleans
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10, x 2
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 1
305 x 1
work sets
325 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
165 x 3
185 x 2
205 x 1
work sets
210 x 5 x 3
Powerclean:
45 bar x 5
95 x 3
135 x 3
work 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 - Very pleased with the squats, these looked really good on video compared to past attempts at a weight this heavy. Really doing a lot better in terms of keeping the bar in place, over midfoot, leaning over, not raising the chest out of the hole. I need to keep this going. Also generally encouraged with the bench as it just keeps moving up 5 lbs every time. I will keep that rolling. Powercleans, just ok.
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, Bench, Powercleans
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10, x 2
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 1
305 x 1
work sets
325 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
165 x 3
185 x 2
205 x 1
work sets
210 x 5 x 3
Powerclean:
45 bar x 5
95 x 3
135 x 3
work 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 - Very pleased with the squats, these looked really good on video compared to past attempts at a weight this heavy. Really doing a lot better in terms of keeping the bar in place, over midfoot, leaning over, not raising the chest out of the hole. I need to keep this going. Also generally encouraged with the bench as it just keeps moving up 5 lbs every time. I will keep that rolling. Powercleans, just ok.
Wednesday, February 19, 2020
2/19/20 Wednesday February 19, 2020 (light BB Squat, OHP, DL)
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 - BB Squat, OHP, powercleans
24kg TGU x 1/1
20kg BU FSQ x 1 BU PR x 1
48kg DL x 5
24kg 2H SW x 10
32kg 2H SW x 10, x 2 sets
BB Squat:
warm up
45 bar x 5
135 x 5
185 x 3
225 x 2
245 x 1
work sets
265 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
115 x 3
work sets
127.5 x 5 x 3 sets
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
275 x 1
315 x 1
345 x 1
top work set
365 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
8:15am - Complete
Notes - Super excited about today, particularly the DL - another PR, able to add 10 lbs again this week, never hit 365 for 5 reps. And I had more in the tank, so I am hopeful to keep pushing this up. I like moving the dead to Wed on light squat day, I think this will work well. I keep the light squats at the same weight as last week, 265, which felt very strong today. I think I will go with 325 on Friday, and really try and hit depth, and then move back up from there. OHP was also pretty strong today. I just added 2.5lbs, I think that is the way to go on this lift as I will have to build it quite slowly.
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, OHP, powercleans
24kg TGU x 1/1
20kg BU FSQ x 1 BU PR x 1
48kg DL x 5
24kg 2H SW x 10
32kg 2H SW x 10, x 2 sets
BB Squat:
warm up
45 bar x 5
135 x 5
185 x 3
225 x 2
245 x 1
work sets
265 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
115 x 3
work sets
127.5 x 5 x 3 sets
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
275 x 1
315 x 1
345 x 1
top work set
365 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
8:15am - Complete
Notes - Super excited about today, particularly the DL - another PR, able to add 10 lbs again this week, never hit 365 for 5 reps. And I had more in the tank, so I am hopeful to keep pushing this up. I like moving the dead to Wed on light squat day, I think this will work well. I keep the light squats at the same weight as last week, 265, which felt very strong today. I think I will go with 325 on Friday, and really try and hit depth, and then move back up from there. OHP was also pretty strong today. I just added 2.5lbs, I think that is the way to go on this lift as I will have to build it quite slowly.
Monday, February 17, 2020
2/17/20 Monday February 17, 2020 (20kg bell and pin firing chin protocol))
From San Diego
On vacation with Leah. We went to the gym at the resort. It was a shitty facility but they had some light kettlebells and I ended up doing about 30 minutes or so of work with a 20kg bell. Mostly single arm clean and jerks, some swings, some squats, a few presses. Been working through issues with the left elbow (inner), so I put into place Rippetoe's pin firing protocol to work through this using low rep, high set chins. Did doubles for 20 minutes, on the minute, got in 40 chin ups this way. It was tough. Sets 8 and 9 sucked and then it started getting better actually and has been feeling better for the rest of the day. I am somewhat amazed and hope this sticks. The protocol is do this every 5 days for 3 weeks, adding reps every time, trying to go from 40 to 150 (wow). All in very low sets (3 reps a set max, so the last time, you are talking about trying to work through this for 50 minutes, that sounds incredibly difficult). Over the course of 3 weeks you are doing this 5 times. So you need to add about 22 or so reps each time. I'm planning on doing this and seeing it through. From reading the Starting Strength boards, this has worked for a lot of people so I will run with it.
On vacation with Leah. We went to the gym at the resort. It was a shitty facility but they had some light kettlebells and I ended up doing about 30 minutes or so of work with a 20kg bell. Mostly single arm clean and jerks, some swings, some squats, a few presses. Been working through issues with the left elbow (inner), so I put into place Rippetoe's pin firing protocol to work through this using low rep, high set chins. Did doubles for 20 minutes, on the minute, got in 40 chin ups this way. It was tough. Sets 8 and 9 sucked and then it started getting better actually and has been feeling better for the rest of the day. I am somewhat amazed and hope this sticks. The protocol is do this every 5 days for 3 weeks, adding reps every time, trying to go from 40 to 150 (wow). All in very low sets (3 reps a set max, so the last time, you are talking about trying to work through this for 50 minutes, that sounds incredibly difficult). Over the course of 3 weeks you are doing this 5 times. So you need to add about 22 or so reps each time. I'm planning on doing this and seeing it through. From reading the Starting Strength boards, this has worked for a lot of people so I will run with it.
2/14/20 Friday February 14, 2020 (BB Squat, OHP, Chins)
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 - BB Squat, OHP, Chins
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10, x 2
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 1
315 x 1
work sets
335 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
115 x 3
work sets
125 x 5 x 3 sets
Chins
x 6
x 4
x 2
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 - Writing this on Monday the 17th from Palm Springs for some vacation. Another PR on the squat. That was great. Been working through left elbow (inner) issues since leaving on Friday. Doing the Rippetoe "pin firing" protocol using low rep, high sets on chins to work through it. Thinking about what I want to do for training when I come back from vacation.
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, OHP, Chins
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10, x 2
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 1
315 x 1
work sets
335 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
115 x 3
work sets
125 x 5 x 3 sets
Chins
x 6
x 4
x 2
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 - Writing this on Monday the 17th from Palm Springs for some vacation. Another PR on the squat. That was great. Been working through left elbow (inner) issues since leaving on Friday. Doing the Rippetoe "pin firing" protocol using low rep, high sets on chins to work through it. Thinking about what I want to do for training when I come back from vacation.
Wednesday, February 12, 2020
2/12/20 Wednesday February 12, 2020 (light BB Squat, bench, powercleans)
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 - BB Squat, OHP, powercleans
24kg TGU x 1/1
20kg BU FSQ x 1 BU PR x 1
48kg DL x 5
24kg 2H SW x 10
32kg 2H SW x 10, x 2 sets
BB Squat:
warm up
45 bar x 5
135 x 5
185 x 3
225 x 3
work sets
265 x 5 x 3 sets
BB Bench:
warm up
45 bar x 5
135 x 5
165 x 3
185 x 2
work sets
205 x 5 x 3
Powerclean:
45 bar x 5
95 x 3
135 x 3
work 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 - All pretty good today. I should have pushed the weight up on powercleans. That lift is not really moving up, though I did have more power today with it. Bench going up, it's not hard at all. Left elbow doesn't like it though. I need to find the best groove and where to move the elbows.
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, OHP, powercleans
24kg TGU x 1/1
20kg BU FSQ x 1 BU PR x 1
48kg DL x 5
24kg 2H SW x 10
32kg 2H SW x 10, x 2 sets
BB Squat:
warm up
45 bar x 5
135 x 5
185 x 3
225 x 3
work sets
265 x 5 x 3 sets
BB Bench:
warm up
45 bar x 5
135 x 5
165 x 3
185 x 2
work sets
205 x 5 x 3
Powerclean:
45 bar x 5
95 x 3
135 x 3
work 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 - All pretty good today. I should have pushed the weight up on powercleans. That lift is not really moving up, though I did have more power today with it. Bench going up, it's not hard at all. Left elbow doesn't like it though. I need to find the best groove and where to move the elbows.
2/10/20 Monday February 10, 2020 (BB Squat, DL, OHP)
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
7:15am- Training session - BB Squat, DL, OHP
24kg TGU x 1/1
24kg BU FSQ x 1/1
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
48kg DL x 5
32kg 2H SW x 10, x 2
BB Squat:
warm up
45 bar x 5
135 x 5
225 x 3
275 x 1
310 x 1
work sets
330 x 5 x 3 sets
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
275 x 1
315 x 1
335 x 1
top work set
355 x 5
BB OHP:
warm up
45 bar x 5
95 x 5
115 x 3
work sets
120 x 5 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 - A good squat and deadlift day. Another squat PR, definitely challenging, but I have been able to push past the 325 lb barrier where I had the failed rep in early December that sent me down a tough road for some time. That's exciting. 355 on the DL is not a PR, but getting close. It was challenging, but not a concern I wouldn't get the reps. It is difficult to do after really heavy squatting. I wanted to do it before pressing just so I wasn't really fatigued, but I think next time I will press between the squat and DL. Will give the lower back 10-15 minutes of rest, I think that's a better idea.
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
7:15am- Training session - BB Squat, DL, OHP
24kg TGU x 1/1
24kg BU FSQ x 1/1
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
48kg DL x 5
32kg 2H SW x 10, x 2
BB Squat:
warm up
45 bar x 5
135 x 5
225 x 3
275 x 1
310 x 1
work sets
330 x 5 x 3 sets
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
275 x 1
315 x 1
335 x 1
top work set
355 x 5
BB OHP:
warm up
45 bar x 5
95 x 5
115 x 3
work sets
120 x 5 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 - A good squat and deadlift day. Another squat PR, definitely challenging, but I have been able to push past the 325 lb barrier where I had the failed rep in early December that sent me down a tough road for some time. That's exciting. 355 on the DL is not a PR, but getting close. It was challenging, but not a concern I wouldn't get the reps. It is difficult to do after really heavy squatting. I wanted to do it before pressing just so I wasn't really fatigued, but I think next time I will press between the squat and DL. Will give the lower back 10-15 minutes of rest, I think that's a better idea.
Saturday, February 8, 2020
2/8/20 Saturday February 8, 2020 (Variety)
3:30pm - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
4:00pm- Training session - variety
DB 20kgs DL x 5
20kg GSq x 5
20kg SW x 10
DB 20kgs rack hold x 1 PR x 1
5x:
DB 20kgs CL x 5
push ups x 10
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
4:30pm - Complete
Notes - Had no time coming back from Leavenworth and then getting ready for the father/daughter dance with Frankie. Just wanted to get in something quick.
4:00pm- Training session - variety
DB 20kgs DL x 5
20kg GSq x 5
20kg SW x 10
DB 20kgs rack hold x 1 PR x 1
5x:
DB 20kgs CL x 5
push ups x 10
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
4:30pm - Complete
Notes - Had no time coming back from Leavenworth and then getting ready for the father/daughter dance with Frankie. Just wanted to get in something quick.
2/7/20 Friday February 7, 2020 (BB Squat, Bench, Chins)
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 - BB Squat, Bench, Chins
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10, x 2
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 1
305 x 1
work sets
325 x 5 x 3 sets
BB Bench:
warm up
45 bar x 5
135 x 5
165 x 3
185 x 2
work sets
200 x 5 x 3
Chins
x 6
x 4
x 4
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 - Another PR on the squat. Things going well. Just trying to get the hips back and get into the hips, not raise the chest out on the hole, it's helping me keep the bar over midfoot, bar not moving forward, and that's a big deal. I do think I need to get deeper, an inch or so. Will keep working on it. This was heavy and the last set was tough, but I feel like I still have room to go here. Bench, now up to 200, it's easy, but the left elbow isn't right. The bench seems to bother it. It probably isn't an elbow issue as much as something with the left shoulder or bicep, even though those feel fine. That's usually the pattern for this stuff. I need to keep getting bodywork and acupunture on it. I probably will have my chiro look at things this week too. It was difficult to chin with the left elbow barking so much.
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, Bench, Chins
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10, x 2
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 1
305 x 1
work sets
325 x 5 x 3 sets
BB Bench:
warm up
45 bar x 5
135 x 5
165 x 3
185 x 2
work sets
200 x 5 x 3
Chins
x 6
x 4
x 4
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 - Another PR on the squat. Things going well. Just trying to get the hips back and get into the hips, not raise the chest out on the hole, it's helping me keep the bar over midfoot, bar not moving forward, and that's a big deal. I do think I need to get deeper, an inch or so. Will keep working on it. This was heavy and the last set was tough, but I feel like I still have room to go here. Bench, now up to 200, it's easy, but the left elbow isn't right. The bench seems to bother it. It probably isn't an elbow issue as much as something with the left shoulder or bicep, even though those feel fine. That's usually the pattern for this stuff. I need to keep getting bodywork and acupunture on it. I probably will have my chiro look at things this week too. It was difficult to chin with the left elbow barking so much.
Wednesday, February 5, 2020
2/5/20 Wednesday February 5, 2020 (light BB Squat, OHP, powercleans)
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 - BB Squat, OHP, powercleans
24kg TGU x 1/1
20kg BU FSQ x 1 BU PR x 1
48kg DL x 5
24kg 2H SW x 10
32kg 2H SW x 10, x 2 sets
BB Squat:
warm up
45 bar x 5
135 x 5
185 x 3
225 x 2
work sets
255 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
155 x 5
work sets
120 x 5 x 3 sets
Powerclean:
45 bar x 5
95 x 3
135 x 3
work sets
155 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 - Solid day. Very good squats. I am "staying in my hips" better and not lifting the chest. Point the nipples at the floor. I hope I can translate this to the heavier days. I do think things are getting better. OHP was pretty easy at 120, which is fine. I am going to go up slow this time and do it better. I went 5 lbs too light on powercleans. I focused on pulling quicker off the floor, like a deadlift, move the bar. I've been doing it slowly trying to time the second pull off the thigh. I need to move the bar more quickly and just speed things up. I do enjoy doing these.
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, OHP, powercleans
24kg TGU x 1/1
20kg BU FSQ x 1 BU PR x 1
48kg DL x 5
24kg 2H SW x 10
32kg 2H SW x 10, x 2 sets
BB Squat:
warm up
45 bar x 5
135 x 5
185 x 3
225 x 2
work sets
255 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
155 x 5
work sets
120 x 5 x 3 sets
Powerclean:
45 bar x 5
95 x 3
135 x 3
work sets
155 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 - Solid day. Very good squats. I am "staying in my hips" better and not lifting the chest. Point the nipples at the floor. I hope I can translate this to the heavier days. I do think things are getting better. OHP was pretty easy at 120, which is fine. I am going to go up slow this time and do it better. I went 5 lbs too light on powercleans. I focused on pulling quicker off the floor, like a deadlift, move the bar. I've been doing it slowly trying to time the second pull off the thigh. I need to move the bar more quickly and just speed things up. I do enjoy doing these.
Monday, February 3, 2020
2/3/20 Monday February 3, 2020 (BB Squat, BP, DL)
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
7:15am- Training session - BB Squat, OHP, DL
24kg TGU x 1/1
24kg BU FSQ x 1/1
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
48kg DL x 5
32kg 2H SW x 10, x 2
BB Squat:
warm up
45 bar x 5
135 x 5
225 x 3
275 x 1
305 x 1
work sets
320 x 5 x 3 sets
BB Bench:
warm up
45 bar x 5
135 x 5
165 x 3
185 x 2
work sets
195 x 5 x 3
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
275 x 1
315 x 1
top work set
345 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
8:15am - Complete
Notes - A serious day with a lot of weight. Am pleased, particularly I would say on the DL, that felt pretty strong at a top set of 345, after squatting and benching. Benching felt easier today at 195 than last week at 190. Obviously those are light weights, so I have a long runway I hope in the bench to just keep adding 5 pounds a session. I do need to sort out the left elbow, it needs a bit of bodywork.
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
7:15am- Training session - BB Squat, OHP, DL
24kg TGU x 1/1
24kg BU FSQ x 1/1
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
48kg DL x 5
32kg 2H SW x 10, x 2
BB Squat:
warm up
45 bar x 5
135 x 5
225 x 3
275 x 1
305 x 1
work sets
320 x 5 x 3 sets
BB Bench:
warm up
45 bar x 5
135 x 5
165 x 3
185 x 2
work sets
195 x 5 x 3
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
275 x 1
315 x 1
top work set
345 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
8:15am - Complete
Notes - A serious day with a lot of weight. Am pleased, particularly I would say on the DL, that felt pretty strong at a top set of 345, after squatting and benching. Benching felt easier today at 195 than last week at 190. Obviously those are light weights, so I have a long runway I hope in the bench to just keep adding 5 pounds a session. I do need to sort out the left elbow, it needs a bit of bodywork.
Saturday, February 1, 2020
2/1/20 Saturday February 1, 2020 (Variety)
3:30pm - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
4:00pm- Training session - variety
24kg TGU x 1/1
24kg GSq x 5
24kg DL x 5
24kg 2H SW x 10
DB 24kgs rack hold x 1 minute
3x:
Chin-up x 3
Push-up x 10
3x:
DB 24kgs CL x 5 PPR x 5
2x:
32kg 2H SW x 10
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
4:30pm - Complete
Notes - Just a little bit of training. Didn't have much in the tank. Push-ups felt very strong. I suspect bench press is starting to carry over for horizontal pressing strength and that would be cool if it did.
4:00pm- Training session - variety
24kg TGU x 1/1
24kg GSq x 5
24kg DL x 5
24kg 2H SW x 10
DB 24kgs rack hold x 1 minute
3x:
Chin-up x 3
Push-up x 10
3x:
DB 24kgs CL x 5 PPR x 5
2x:
32kg 2H SW x 10
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
4:30pm - Complete
Notes - Just a little bit of training. Didn't have much in the tank. Push-ups felt very strong. I suspect bench press is starting to carry over for horizontal pressing strength and that would be cool if it did.
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