3/27/20 Friday March 27, 2020 (BB Squat, OHP, Chins, Dips)

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, Dips

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
295 x 1
340 x 1

work sets
375 x 5 x 3 sets

BB OHP:

warm up
45 bar x 5
95 x 5
115 x 3
135 x 2

work sets
147.5 x 5 x 2 sets, 147.5 x 3, 147.5 x 2 (didn't rest enough between sets)

Chins
x 7
x 6
x 6

Dips
3 sets x 8

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 evening after a challenging several days.  On my last set of heavy squats, on reps 3, 4, 5 I changed the rep speed out of the hole, trying to "explode."  I have no idea why I decided this was a good idea. I mean the weight was fucking heavy, so I was probably scared.  I think changing the speed, with that much weight, was a stupid fucking move and my hip flexors, psoas, glute medius, piriformis have all been fucked, particularly on my L hip.  Chalk it up to another learning experience.  It's not fun to have these with heavy weights, but it is part of a process. I am sure I should get a damn coach.  It was cool to get another PR, I wish I could celebrate it more.  I think I should take weight off the bar and get deeper frankly.  I didn't rest enough between OHP sets, and my legs felt fucked, and I missed on the last set.  At that point I didn't even care because there were extenuating circumstances.  I will take this weight again this week and see how it goes.  Chins and dips were good, I am enjoying doing that accessory work.  I need more tricep power in the press and bench, the dips should help.

3/25/20 Wednesday March 25, 2020 (light BB Squat, DL, Bench)

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, DL, Bench

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
275 x 2

work sets
295 x 5 x 2 sets

BB DL (all hooked, no belt):

warm up
135 x 5
225 x 3
315 x 1
365 x 1

top work set
395 x 5

BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 1
235 x 1

work sets
245 x 5 x 3

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 - I'd call this a success.  The light squats felt good, and I was able to get deeper.  I got an all-time PR on the bench, 3 by 5 with 245, never even benched that weight once in my life before when I used to bench.  I can definitely keep going.  This is great, and it feels good, not causing me issues. On the DL, the first 3 reps were good, 4th rep I didn't stay tight enough, but still pulled it, 5th rep was tough, probably a 95% or close to 100% effort, but the bar didn't stop moving, and I pulled it.  Next week it's going to be just a 5 lbs addition, I might be reaching the end of LP here on the DL.  I have a feeling there are obvious technique improvements to make where I could get tighter and make this easier, and I need some coaching.  But all in all, this was good.

3/23/20 Monday March 23, 2020 (BB Squat, OHP, Dips)

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, Dips

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
295 x 1
340 x 1

work sets
370 x 5 x 3 sets

BB OHP:

warm up
45 bar x 5
95 x 5
115 x 3
135 x 2

work sets
145 x 5 x 3 sets

Dips
3 sets x 8

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 solid day.  Another PR in the squat.  It's getting tougher, I need to get deeper, but I am still feeling good about progress.  Another PR in the OHP as well, last rep in the last set was close to a max effort, but locked out.  Have my dip bar, started working on these today, I am going to pair them with OHP for tricep / lockout work.  I went easy, going to ease into these.

3/21/20 Saturday March 21, 2020 (chin firing protocol)

4:30pm - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

5:00pm- Training session - pin firing protocol chins

pin firing protocol for left elbow:

sets of chins x 3, 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

5:30pm - Complete

Notes - Continue to do this, and it's working.  Will keep it up. The first few sets hurt like hell for sure.  Working with my acupunturist, things have been clearing up, it's in the brachealis only it seems.  Just have to keep working on this.

3/20/20 Friday March 20, 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
295 x 1
335 x 1

work sets
365 x 5 x 3 sets

BB Bench:
45 bar x 5
135 x 5
185 x 2
215 x 1
230 x 1

work sets
240 x 5 x 3

Powerclean:
45 bar x 5
95 x 3
135 x 3
155 x 3

work sets
175 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 - Really happy with this training session.  First, another PR on the squat, getting 3 plates and a 25 on each side, that is super exciting to hit 365.  I'm not satisfied with depth, I think I can get a little bit deeper, I need to just do it and not be scared to get down there.  Still, this was good, and I think this week hitting 360 and 360 went a little better than last week at 350 and 355.  Didn't feel as crushed.  Further, this is an all time PR on the bench, and it was not that tough.  When I was younger the bench was my favorite lift, but I did it too much, and with poor technique, and it fucked up my shoulders.  After years of kettlebells and just much better training, I've undone a lot of those problems.  I also have a better sense of technique now after studying the SS Blue Book and watching videos.  I only recently started up the bench, started at 185, added 5 pounds each session, and now closing in on 250 for sets across.  It's obviously going to get harder, but this is very encouraging.  It's actually feeling very good.  Also, this was a clear PR on powercleans at 175.  Obviously neither of these is impressive at my bodyweight, but things are moving in the right direction.  I enjoy both of these lifts.  So hitting a PR in three lifts in the same training session, man, you have to appreciate that.  And keep moving.

3/18/20 Wednesday March 18, 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, 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
275 x 2

work sets
290 x 5 x 2 sets

BB OHP:

warm up
47.5 bar x 5
97.5 x 5
122.5 x 3
132.5 x 1

work sets
142.5 x 5 x 3 sets

BB DL (all hooked, no belt):

warm up
135 x 5
225 x 3
315 x 1
365 x 1

top work set
405 x 1, fail on 2nd rep
400 x 0 fail
385 x 1, fail on 2nd rep, another fail on next attempt, stopped

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 - Well, I got a DL PR by pulling 405, and looking on video, it was a good pull.  No rounded back, it was difficult, started to stall at the shin, but pulled it.  Very dissapointed seeing video on the 2nd rep, I had it, I should have keep pulling, I gave up on it too soon. A learning lesson.  Those attempts clearly took a lot out of me.  As you can see from the log, dropped down 5 pounds didn't do anything, I could barely break the bar off the floor, definitely had lost some confidence.  385 was pulled and was difficult, and then I had trouble again at the shin, and then didn't break off the floor, called it a day.  My plan is to go back to 395, which I successfully pulled 5 times, and try and not take so much time between each pull.  If that goes ok, I will move to 400 and see how that goes. I may not be pulling heavy frequently enough, once a week, I am not sure.  At this point it's always going to feel heavy at the these weights, and I just have to get used to it.  Though I was dissapointed at first after this session, pulling over 400 was really exciting, and I am proud of that.  It's a milestone, and now I just need to keep going.  Also hitting PRs still for the OHP, so that is good too, upper body is getting stronger, obviously not an impressive OHP and I need to keep improving.  I really should be able to press at least 200 lbs at my bodyweight of 225, so there is a lot of room for improvement here.

3/16/20 Monday March 16, 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
295 x 1
335 x 1

work sets
360 x 5 x 3 sets

BB Bench:
45 bar x 5
135 x 5
185 x 2
205 x 1
225 x 1

work sets
235 x 5 x 3

Chins
x 8
x 7
x 6

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 this.  I do think I need to get just a bit deeper on the squats, can't cut these off.  Will practice depth on the light day Wednesdays, I need to force myself into the hole.   Can't cut depth now.  But still, really proud of doing this, and the 360 today was easier than 355 on Friday.  I am feeling a little bit healthier.  Bench was great, I believe 235 is an all-time PR, I will hit 240 on Friday and feel I can continue to keep improving this lift.  250 is in sight.  That would be very cool.  Did some chins, felt stronger with these.  Want to work towards 3 sets of 10 legit chins.

3/14/20 Saturday March 14, 2020 (chin firing protocol)

10:30am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

11:00am- Training session - pin firing protocol chins

pin firing protocol for left elbow:

sets of chins x 3, on the minute, 20 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

11:20am - Complete

Notes - Continue to do this, and it's working.  Will keep it up.

3/13/20 Friday March 13, 2020 (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
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
295 x 1
330 x 1

work sets
355 x 5 x 3 sets

BB OHP:

warm up
50 bar x 5
100 x 5
120 x 3

work sets
140 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 - Another squat PR, very challenging, but got it done.  Took more rest between sets, that clearly helped.  Will have to keep doing that.  Pleased with the OHP, it has been progressing.  140 x 3 x 5 is obviously not impressive, but it is moving up, albeit slowly.  I felt like doing some powercleans, will chin tomorrow instead.

3/11/20 Wednesday March 11, 2020 (light BB Squat, Bench, 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, 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
275 x 2

work sets
285 x 5 x 2 sets

BB Bench:
45 bar x 5
135 x 5
185 x 2
205 x 1
220 x 1

work sets
230 x 5 x 3

BB DL (all hooked, no belt):

warm up
135 x 5
225 x 3
315 x 1
365 x 1

top work set
395 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 huge day.  Another DL PR, 395 x 5, this was hard won, but got it done.  Also close to an all time PR on the bench at 230 x 3 x 5, 235 is my all time PR, don't remember how many reps.  The last couple of bench reps were not easy.  I think I still have more in the tank here, I believe I can get up over 250 on this run without missing reps at this rate.  Exciting stuff all around.

3/9/20 Monday March 9, 2020 (BB Squat, OHP, Chin-firing protocol for L elbow)

12:00pm - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

12:45pm - 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

1:00pm- Training session -  BB Squat, OHP, Chin-firing protocol for L elbow

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
325 x 1

work sets
350 x 5 x 3 sets

BB OHP:

warm up
47.5 bar x 5
107.5 x 5
127.5 x 3

work sets
137.5 x 5 x 3 sets

pin firing protocol for left elbow:

25 sets of chins x 3, on the minute, 30 minutes (estimate)

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

2:15pm - Complete

Notes - Well that was tough as hell.  Terrible recovery over the weekend traveling to and from Spokane, sick, I knew this was going to be very, very difficult to do. I got the squats done.  The last set was hard as hell.  Got it done.  The OHP was tougher than expected, due to poor recovery and the squat effort, but again, got it done.  Onward.

3/6/20 Friday March 6, 2020 (BB Squat, Bench, Chin-firing protocol for L elbow)

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, Chin-firing protocol for L elbow

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
325 x 1

work sets
345 x 5 x 3 sets

BB Bench:
45 bar x 5
135 x 5
185 x 2
205 x 1
215 x 1

work sets
225 x 5 x 3

pin firing protocol for left elbow:

25 sets of chins x 3, on the minute, 30 minutes (estimate)

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 Sunday night after a long weekend. This was a great training session, the last set of squats was sure not easy, but got the reps done.  I need to rest longer between sets.  Have to do it.  No need to rush these.  It is getting challenging.  Bench was great, best this has felt, almost no issues at all with L elbow.  The chins are helping.  I am going to keep chinning and drop the powercleans for now.  I think I am getting more out of the chins and it is definitely helping me work through the golfer's elbow.  Maybe I will try some barbell rows too.

3/4/20 Wednesday March 4, 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, 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 1
275 x 1

work sets
285 x 5 x 3 sets

BB OHP:

warm up
45 bar x 5
105 x 5
125 x 3

work sets
135 x 5 x 3 sets

BB DL (all hooked, no belt):

warm up
135 x 5
225 x 3
315 x 1
365 x 1

top work set
385 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 super exciting day with a deadlift PR.  Another situation where I have never held that much weight in my hands, and got a top set of 5 with it.  Really, really happy.  I wasn't sure about adding 5 or 10 lbs from last week, I went with 10, that was a reasonable call. I think I will DL next Wed and if feeling it, add another 10 to try 395.  Squats, continuing to get deeper on the light day, I hope this carries over to heavier days. OHP, this was the first time getting all reps of all sets with 135.  Add 2.5 lbs next time, keep going.  This lift is getting better.

3/2/20 Monday March 2 2020 (BB Squat, Bench, Chin-firing protocol for L elbow)

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
320 x 1

work sets
340 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
220 x 5 x 3

pin firing protocol for left elbow:

25 sets of chins x 3, on the minute, 30 minutes (estimate)

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 squat PR, this went well.  It was heavy. No doubt.  Have to stay with taking longer and longer rests between sets.  Have to be comfortable even going up to 10 minutes if I need it.  I am probably at about 5.  These are definitely hard, hard, hard but still progressing.  Bench, still going well, feels strong, will be amazing if I can clear up the L elbow and see where I can take this lift.  My lifetime PR is 235 and I feel like will be able to move past this assuming I can continue to improve the L elbow without a setback. It actually felt better after benching, so that is good.  The chin protocol fires it up but it gets better around set 6-7.

2/29/20 Saturday February 29, 2020 (variety)

2:30pm - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

3:00pm- Training session - pin firing protocol chins

various rack carries and farmers walks

double 24kgs and double 32kgs

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 - Felt good. Kept it simple.  Both rack and farmer carries felt good on my left elbow.  Cleaning up the bell on the L was much harder, elbow didn't like it.