6:30am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:15am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
32kg 2H SW x 10
7:30am- Training session - DL, OHP
BB DL (all hooked, belt at 315):
warm up
45 bar x 5
135 x 5, x 2
225 x 3
315 x 2
365 x 1
work set
390 x 5
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 2
175 x 1
work sets
180 x 3 x 2 set (PR)
x 2 x fail on 3
x 2 x 3 sets
15 reps total
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
9:00am - Complete
Notes - Very pleased. A good top work set on the DL. Breathing adjustment to breath first then touch shins, elbows set back is working. I absolutely am setting the back better and in general the whole approach is going faster and smoother. Really has made a difference. The bar speed on these reps today was very good. Another PR in the OHP. This was a strong day. I am being a lot more aggressive taking the bar out of the rack, and it is helping a lot. I got this from watching Chase's videos on the Starting Strength web site. Attack the bar.
Tuesday, June 30, 2020
Monday, June 29, 2020
6/29/20 Monday June 29, 2020 (BB Squat, Bench, Chins)
6:45am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:30am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
32kg 2H SW x 10 (hike swing park)
7:45am- Training session - BB Squat, Bench, Chins
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
345 x 1
375 x 1
work sets
395 x 5 x 3 sets (PR)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
work sets
275 x 3 x 3 sets (PR)
275 x 2 x 3 sets (PR)
15 reps
Chins
x8
x7
x6
Dips
3 sets x 15 reps
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
9:00am - Complete
Notes - A very big day. 395 in the squat, 405 is in sights. PR. 275 in the bench, very proud of the last triple and the last double, where I had to grind very hard to get the reps. Bar was moving slowly, and I kept pushing, using leg drive, and got it past the sticking point and was able to lock them out. Really, really pleased.
7:30am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
32kg 2H SW x 10 (hike swing park)
7:45am- Training session - BB Squat, Bench, Chins
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
345 x 1
375 x 1
work sets
395 x 5 x 3 sets (PR)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
work sets
275 x 3 x 3 sets (PR)
275 x 2 x 3 sets (PR)
15 reps
Chins
x8
x7
x6
Dips
3 sets x 15 reps
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
9:00am - Complete
Notes - A very big day. 395 in the squat, 405 is in sights. PR. 275 in the bench, very proud of the last triple and the last double, where I had to grind very hard to get the reps. Bar was moving slowly, and I kept pushing, using leg drive, and got it past the sticking point and was able to lock them out. Really, really pleased.
Friday, June 26, 2020
6/26/20 Friday June 26, 2020 (BB Squat, OHP, Light DL)
6:45am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:30am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
7:45am- Training session - BB Squat, Bench, Chins, Dips
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
345 x 1
375 x 1
work sets
390 x 5 x 3 sets (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
165 x 1
work sets
177.5 x 3 x 1 set (PR)
x 2 x fail on 3
x 2 x 3 sets
x 1 x 3 sets
15 reps total
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
315 x 1
work sets
335 x 5 (really good set, so called it - adjusted breathing timing)
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
9:15am - Complete
Notes - Another exciting day. The squat continues to move. Still getting deep. Reps look solid. Really excited about the progress. 405 is in sight. Press was tough today. The squats got me, end of the week, I was feeling fatigue. I had some decent reps, but couldn't string much together and it was a grind on the work sets from the start. With that said, I am still pushing intensity, and I think this is still a decent approach as long as I can keep at least pushing some triples and doubles, and not missing any singles. I had a great work set on the DL. Took my breath as I brought my shins to the bar, instead of waiting until starting to pull on the bar and setting the back. Taking away the breath from setting the back was so much better, I am going to stick with this. Fastest set of 5 above 315 I have ever done, by far. Although this is only 80% or so of my max, this is something to build on, this will help at heavier weights.
7:30am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
7:45am- Training session - BB Squat, Bench, Chins, Dips
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
345 x 1
375 x 1
work sets
390 x 5 x 3 sets (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
165 x 1
work sets
177.5 x 3 x 1 set (PR)
x 2 x fail on 3
x 2 x 3 sets
x 1 x 3 sets
15 reps total
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
315 x 1
work sets
335 x 5 (really good set, so called it - adjusted breathing timing)
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
9:15am - Complete
Notes - Another exciting day. The squat continues to move. Still getting deep. Reps look solid. Really excited about the progress. 405 is in sight. Press was tough today. The squats got me, end of the week, I was feeling fatigue. I had some decent reps, but couldn't string much together and it was a grind on the work sets from the start. With that said, I am still pushing intensity, and I think this is still a decent approach as long as I can keep at least pushing some triples and doubles, and not missing any singles. I had a great work set on the DL. Took my breath as I brought my shins to the bar, instead of waiting until starting to pull on the bar and setting the back. Taking away the breath from setting the back was so much better, I am going to stick with this. Fastest set of 5 above 315 I have ever done, by far. Although this is only 80% or so of my max, this is something to build on, this will help at heavier weights.
Wednesday, June 24, 2020
6/24/20 Wednesday June 24, 2020 (Light BB Squat, Bench, DL)
6:30am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:15am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
7:30am- Training session - Light BB Squat, Bench, DL
BB Squat:
45 bar x 5 x 2
135 x 5
225 x 3
275 x 1
295 x 1
work sets
315 x 5 x 2 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
work sets
272.5 x 3 x 3 sets (PR)
272.5 x 2 x 2 sets, x 1 (fail on 2)
14 reps, fail on last rep
BB DL (all hooked, belt at 315):
warm up
135 x 5
225 x 3
315 x 2
365 x 1
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
9:00am - Complete
Notes - I mean I guess I should be happy with this. I gutted it out. Felt tired this morning. Challenges with the baby again. Sleep is not dialed in that is for sure. Squats looked pretty good on video, that was good. Got deep. A PR on the bench, so I should be happy. The reps were challenging, and I did fail on the very last rep of the last double. I think I will keep adding 2.5lbs to the bar, but time may be running out here. Deadlifts - probably the hardest set of 5 I have ever done. I pulled the first rep and wasn't sure what the hell was going to happen after that. Every rep was hard. Looking on video, I didn't actually have the bar slow down until the 4th rep. The 5th rep was real tough. It felt like I was rounding my back, but I kept pulling. On video, I didn't really round it, the pull was just slow as hell. I didn't quite lock it out fully at the top as the grip was going. Overall, I am glad I pushed through. The fact of the matter here is that the DL I think is always going to feel heavy at 315 and up. You just have to pull enough heavy reps for your body to realize it's normal. I haven't pulled enough heavy reps.
7:15am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
7:30am- Training session - Light BB Squat, Bench, DL
BB Squat:
45 bar x 5 x 2
135 x 5
225 x 3
275 x 1
295 x 1
work sets
315 x 5 x 2 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
work sets
272.5 x 3 x 3 sets (PR)
272.5 x 2 x 2 sets, x 1 (fail on 2)
14 reps, fail on last rep
BB DL (all hooked, belt at 315):
warm up
135 x 5
225 x 3
315 x 2
365 x 1
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
9:00am - Complete
Notes - I mean I guess I should be happy with this. I gutted it out. Felt tired this morning. Challenges with the baby again. Sleep is not dialed in that is for sure. Squats looked pretty good on video, that was good. Got deep. A PR on the bench, so I should be happy. The reps were challenging, and I did fail on the very last rep of the last double. I think I will keep adding 2.5lbs to the bar, but time may be running out here. Deadlifts - probably the hardest set of 5 I have ever done. I pulled the first rep and wasn't sure what the hell was going to happen after that. Every rep was hard. Looking on video, I didn't actually have the bar slow down until the 4th rep. The 5th rep was real tough. It felt like I was rounding my back, but I kept pulling. On video, I didn't really round it, the pull was just slow as hell. I didn't quite lock it out fully at the top as the grip was going. Overall, I am glad I pushed through. The fact of the matter here is that the DL I think is always going to feel heavy at 315 and up. You just have to pull enough heavy reps for your body to realize it's normal. I haven't pulled enough heavy reps.
Monday, June 22, 2020
6/22/20 Monday June 22, 2020 (BB Squat, OHP, Chins, Dips)
6:45am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:30am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
32kg 2H SW x 10 (hike swing park)
7:45am- Training session - BB Squat, OHP, Chins, Dips
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
345 x 1
365 x 1
work sets
385 x 5 x 3 sets (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
165 x 1
work sets
175 x 3 x 2 sets (PR)
x 2 x 3 sets
x 1 x 3 sets
15 reps total
Chins
x8
x7
x6
Dips
3 sets x 15 reps
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
9:00am - Complete
Notes - Hard to complain here. Another PR on the squat, got good depth, these reps felt good. Last set was tough though, for sure. OHP, still able to increase intensity, PR with 175 and was able to get a couple of triples before going to doubles and then singles to get to 15 reps total.
7:30am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
32kg 2H SW x 10 (hike swing park)
7:45am- Training session - BB Squat, OHP, Chins, Dips
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
345 x 1
365 x 1
work sets
385 x 5 x 3 sets (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
165 x 1
work sets
175 x 3 x 2 sets (PR)
x 2 x 3 sets
x 1 x 3 sets
15 reps total
Chins
x8
x7
x6
Dips
3 sets x 15 reps
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
9:00am - Complete
Notes - Hard to complain here. Another PR on the squat, got good depth, these reps felt good. Last set was tough though, for sure. OHP, still able to increase intensity, PR with 175 and was able to get a couple of triples before going to doubles and then singles to get to 15 reps total.
Friday, June 19, 2020
6/19/20 Friday June 19, 2020 (BB Squat, Bench, Chins, Dips)
6:45am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:30am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
7:45am- Training session - BB Squat, Bench, Chins, Dips
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
355 x 1
work sets
380 x 5 x 3 sets (PR)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
work sets
270 x 3 x 3 sets (PR)
270 x 2 x 3 sets
15 reps
Chins
x8
x7
x6
Dips
3 sets x 15 reps
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
9:15am - Complete
Notes - Well, a tremendous training session. PR in the squat for 3 x 5, 380 lbs. That was great. I can keep adding to the bar. PR in the bench, never had 270 in my hands, got 3 x 3, then 3 x 2. PR. Could tell with the 3rd set that if I keep trying for a triple I was probably going to miss, and that doubles would be challenging enough, and they were. So that was a good call. I am not quite sure where to go from here but I think it's going to be 272.5 for the next session, keep pushing the intensity, and see if I can get some triples.
7:30am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
7:45am- Training session - BB Squat, Bench, Chins, Dips
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
355 x 1
work sets
380 x 5 x 3 sets (PR)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
work sets
270 x 3 x 3 sets (PR)
270 x 2 x 3 sets
15 reps
Chins
x8
x7
x6
Dips
3 sets x 15 reps
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
9:15am - Complete
Notes - Well, a tremendous training session. PR in the squat for 3 x 5, 380 lbs. That was great. I can keep adding to the bar. PR in the bench, never had 270 in my hands, got 3 x 3, then 3 x 2. PR. Could tell with the 3rd set that if I keep trying for a triple I was probably going to miss, and that doubles would be challenging enough, and they were. So that was a good call. I am not quite sure where to go from here but I think it's going to be 272.5 for the next session, keep pushing the intensity, and see if I can get some triples.
Wednesday, June 17, 2020
6/17/20 Wednesday June 17, 2020 (Light BB Squat, OHP, DL)
6:30am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:15am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
7:30am- Training session - Light BB Squat, OHP, DL
BB Squat:
45 bar x 5 x 2
135 x 5
225 x 3
275 x 1
work sets
305 x 5 x 2 sets
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
work sets
172.5 x 3 x 2 sets, (PR)
x 2 x 3 sets
x 1 x 3 ses
15 reps total
BB DL (all hooked, belt at 315):
warm up
135 x 5
225 x 3
315 x 2
355 x 1
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
9:00am - Complete
Notes - What a shit training session. Couldn't get the baby to sleep, so I was delayed, painters were here at 7am, distracted by them, had to take 2 work calls in the middle of the training session. Squats were pretty good actually and then it went downhill fast. Pressing was fucking hard, I mean I have never pressed 172.5 so that was a PR, but I wasn't even close to getting 5 sets of 3. I made sure I got 15 reps in total, and then went to DL. It was feeling hard pulling 315 and I knew this was going to be a tough go. I settled on a work set of 375, which looking at the video, was actually pretty good, but this is the same damn weight I squatted on Monday. DL is lagging. I think every time I go to DL, I am not recovered. I am going to have to re-think the approach and overall programming pretty damn soon. Novice LP is nearly toast.
7:15am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
7:30am- Training session - Light BB Squat, OHP, DL
BB Squat:
45 bar x 5 x 2
135 x 5
225 x 3
275 x 1
work sets
305 x 5 x 2 sets
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
work sets
172.5 x 3 x 2 sets, (PR)
x 2 x 3 sets
x 1 x 3 ses
15 reps total
BB DL (all hooked, belt at 315):
warm up
135 x 5
225 x 3
315 x 2
355 x 1
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
9:00am - Complete
Notes - What a shit training session. Couldn't get the baby to sleep, so I was delayed, painters were here at 7am, distracted by them, had to take 2 work calls in the middle of the training session. Squats were pretty good actually and then it went downhill fast. Pressing was fucking hard, I mean I have never pressed 172.5 so that was a PR, but I wasn't even close to getting 5 sets of 3. I made sure I got 15 reps in total, and then went to DL. It was feeling hard pulling 315 and I knew this was going to be a tough go. I settled on a work set of 375, which looking at the video, was actually pretty good, but this is the same damn weight I squatted on Monday. DL is lagging. I think every time I go to DL, I am not recovered. I am going to have to re-think the approach and overall programming pretty damn soon. Novice LP is nearly toast.
Monday, June 15, 2020
6/15/20 Monday June 15, 2020 (BB Squat, Bench, Chins, Dips)
6:45am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:30am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
32kg 2H SW x 10 (hike swing park)
7:45am- Training session - BB Squat, Bench, Chins, Dips
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
355 x 1
work sets
375 x 5 x 3 sets (matched PR, but with better depth and control by far)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
work sets
267.5 x 3 x 5 sets (PR)
Chins
x8
x7
x6
Dips
3 sets x 15 reps
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
9:00am - Complete
Notes - What a day. Hit the sets of 375 on the squat, tieing my PR, with much better technique. This is the weight where I injured my hips not getting into the hole and then moving to fast out of the hole. I am happy to have gotten back to this spot, and it's time to keep pushing up. I am hoping to get to that 4-plate squat at 405, would be a great accomplishment. Just got to be slow and steady. Another great bench day, that was really exciting. The last rep on the last set was the slowest bench grind I think I have ever had, but I got through the sticking point and locked it out. Super cool. Moving to sets of 3 on this lift and the OHP has really allowed me to keep intensity going up, it's been overall really good. Right now all lifts are going well except the deadlift. We'll see what happens on the DL next session. I really need to figure out what I am going to do.
7:30am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
32kg 2H SW x 10 (hike swing park)
7:45am- Training session - BB Squat, Bench, Chins, Dips
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
355 x 1
work sets
375 x 5 x 3 sets (matched PR, but with better depth and control by far)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
work sets
267.5 x 3 x 5 sets (PR)
Chins
x8
x7
x6
Dips
3 sets x 15 reps
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
9:00am - Complete
Notes - What a day. Hit the sets of 375 on the squat, tieing my PR, with much better technique. This is the weight where I injured my hips not getting into the hole and then moving to fast out of the hole. I am happy to have gotten back to this spot, and it's time to keep pushing up. I am hoping to get to that 4-plate squat at 405, would be a great accomplishment. Just got to be slow and steady. Another great bench day, that was really exciting. The last rep on the last set was the slowest bench grind I think I have ever had, but I got through the sticking point and locked it out. Super cool. Moving to sets of 3 on this lift and the OHP has really allowed me to keep intensity going up, it's been overall really good. Right now all lifts are going well except the deadlift. We'll see what happens on the DL next session. I really need to figure out what I am going to do.
Friday, June 12, 2020
6/12/20 Friday June 12, 2020 (BB Squat, OHP, Light DL)
6:45am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:30am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
7:45am- Training session - BB Squat, OHP, Light DL
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
350 x 1
work sets
370 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
157.5 x 2
work sets
170 x 3 x 4 sets, x 2 (fail on 3), x 1 (15 reps) (PR)
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 5
work sets
315 x 5 x 2 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
9:15am - Complete
Notes - A great training session, absolutely one of my best. Sometimes it is just there for you. Squats were tough, but I got deeper than I ever have at this weight. The last two sets looked good. Another PR on the OHP, I nearly got all 5 sets of 3 at 170, I can keep pushing up 2.5lbs each session. Decided to go a little bit more volume on the DLs here, and used my new 3inch belt. I would call this a success, made me feel just a little bit better about Wednesday's shit DL result.
7:30am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
7:45am- Training session - BB Squat, OHP, Light DL
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
350 x 1
work sets
370 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
157.5 x 2
work sets
170 x 3 x 4 sets, x 2 (fail on 3), x 1 (15 reps) (PR)
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 5
work sets
315 x 5 x 2 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
9:15am - Complete
Notes - A great training session, absolutely one of my best. Sometimes it is just there for you. Squats were tough, but I got deeper than I ever have at this weight. The last two sets looked good. Another PR on the OHP, I nearly got all 5 sets of 3 at 170, I can keep pushing up 2.5lbs each session. Decided to go a little bit more volume on the DLs here, and used my new 3inch belt. I would call this a success, made me feel just a little bit better about Wednesday's shit DL result.
Wednesday, June 10, 2020
6/10/20 Wednesday June 10, 2020 (Light BB Squat, Bench, DL)
6:30am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:15am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
7:30am- Training session - Light BB Squat, Bench, DL
BB Squat:
45 bar x 5 x 2
135 x 5
185 x 3
225 x 2
275 x 1
work sets
295 x 5 x 2 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 3
255 x 1
work sets
265 x 3 x 5 sets (PR)
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 5
315 x 2
365 x 1
work set
395 x fail, fail, fail (could not pull the bar off the ground)
365 x 5 (and it was pretty hard)
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
9:00am - Complete
Notes - Well this was truly a mixed bag. Squatting - felt ok. Bench - best day ever, a PR, I have never even held this weight in my hands on bench and I did 5 sets of 3, and was not even close to failing on the last rep. That was fantastic. The push work going to sets of 3 is working for me, I have been able to keep intensity going up. Deadlift, got to 365 for the last warm up, using a new 3 inch belt, it felt heavy. Could not pull 395 off the floor despite 3 attempts. I went into it uneasy, not confident, like I knew there was going to be an issue. I backed off for one set of 5 at 365 which was unusually hard. I probably have a multi pronged issue - recovery, programming, technique. I am not quite sure where to go from here on the DL and need to step back and think about it. It is dissapointing.
7:15am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
7:30am- Training session - Light BB Squat, Bench, DL
BB Squat:
45 bar x 5 x 2
135 x 5
185 x 3
225 x 2
275 x 1
work sets
295 x 5 x 2 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 3
255 x 1
work sets
265 x 3 x 5 sets (PR)
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 5
315 x 2
365 x 1
work set
395 x fail, fail, fail (could not pull the bar off the ground)
365 x 5 (and it was pretty hard)
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
9:00am - Complete
Notes - Well this was truly a mixed bag. Squatting - felt ok. Bench - best day ever, a PR, I have never even held this weight in my hands on bench and I did 5 sets of 3, and was not even close to failing on the last rep. That was fantastic. The push work going to sets of 3 is working for me, I have been able to keep intensity going up. Deadlift, got to 365 for the last warm up, using a new 3 inch belt, it felt heavy. Could not pull 395 off the floor despite 3 attempts. I went into it uneasy, not confident, like I knew there was going to be an issue. I backed off for one set of 5 at 365 which was unusually hard. I probably have a multi pronged issue - recovery, programming, technique. I am not quite sure where to go from here on the DL and need to step back and think about it. It is dissapointing.
Monday, June 8, 2020
6/8/20 Monday June 8, 2020 (BB Squat, OHP, Chins, Dips)
6:45am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:30am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
32kg 2H SW x 10 (hike swing park)
7:45am- Training session - BB Squat, Bench, Chins, Dips
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
345 x 1
work sets
365 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
157.5 x 2
work sets
167.5 x 3 x 5 sets (PR)
Chins
x10
x9
x8
Dips
3 sets x 15 reps
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
9:00am - Complete
Notes - Great training session all around. Squat reps were good. It's certainly getting challenging, but going through this around of NLP, I am getting deeper and have made several technique improvements with the elbows, bar placement, locking knees out at the top of each rep, pushing the knees out, etc. as compared to when I got to 375 for 3 sets of 5. So that's extremely encouraging. Another PR on the OHP. The decision to go to 5 sets of 3 I believe has been a good one, because I have been able to push the weight up each session. There were absolutely some hard reps here. It is getting tough. Chins have improved. Getting stronger. I'm close to being able to add some weight to chins and dips and lowering the reps.
7:30am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
32kg 2H SW x 10 (hike swing park)
7:45am- Training session - BB Squat, Bench, Chins, Dips
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
345 x 1
work sets
365 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
157.5 x 2
work sets
167.5 x 3 x 5 sets (PR)
Chins
x10
x9
x8
Dips
3 sets x 15 reps
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
9:00am - Complete
Notes - Great training session all around. Squat reps were good. It's certainly getting challenging, but going through this around of NLP, I am getting deeper and have made several technique improvements with the elbows, bar placement, locking knees out at the top of each rep, pushing the knees out, etc. as compared to when I got to 375 for 3 sets of 5. So that's extremely encouraging. Another PR on the OHP. The decision to go to 5 sets of 3 I believe has been a good one, because I have been able to push the weight up each session. There were absolutely some hard reps here. It is getting tough. Chins have improved. Getting stronger. I'm close to being able to add some weight to chins and dips and lowering the reps.
Friday, June 5, 2020
6/5/20 Friday June 5, 2020 (BB Squat, Bench, PCs, Chins, Dips)
6:45am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:30am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
7:45am- Training session - BB Squat, Bench, PCs, Chins, Dips
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
345 x 1
work sets
360 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 3
250 x 1
work sets
262.5 x 3 x 5 sets, failed on the last rep of the last set
warm up
Powercleans 135 x 3
165 x 3
185 x fail
Chins
x8
x7
x6
Dips
3 sets x 15 reps
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
9:15am - Complete
Notes -\I am guessing this is the best squat session I have ever had in terms of getting deep, controlling the bar, and staying over midfoot. I am very pleased. It was tough, but under control. A PR in the Bench. Never held 260+ pounds in my hand for the bench and I damn near got all 5 sets of 3. I am pleased. We go to 265 for 5 sets of 3 next week then. Finished with some lighter pulling, and dips. My powerclean technique sucks once I get past 165lbs.
7:30am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
7:45am- Training session - BB Squat, Bench, PCs, Chins, Dips
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
345 x 1
work sets
360 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 3
250 x 1
work sets
262.5 x 3 x 5 sets, failed on the last rep of the last set
warm up
Powercleans 135 x 3
165 x 3
185 x fail
Chins
x8
x7
x6
Dips
3 sets x 15 reps
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
9:15am - Complete
Notes -\I am guessing this is the best squat session I have ever had in terms of getting deep, controlling the bar, and staying over midfoot. I am very pleased. It was tough, but under control. A PR in the Bench. Never held 260+ pounds in my hand for the bench and I damn near got all 5 sets of 3. I am pleased. We go to 265 for 5 sets of 3 next week then. Finished with some lighter pulling, and dips. My powerclean technique sucks once I get past 165lbs.
6/3/20 Wednesday June 3, 2020 (Light BB Squat, OHP, DL)
6:30am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:15am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
7:30am- Training session - Light BB Squat, OHP, DL
BB Squat:
45 bar x 5 x 2
135 x 5
185 x 3
225 x 2
255 x 1
work sets
285 x 5 x 2 sets
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
work sets
165 x 3 x 5 sets (PR)
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 5
315 x 2
365 x 1
work set
390 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
9:00am - Complete
Notes - Really good session. Squats felt good. Another PR in the OHP. Pulled the heavy set of 5 on the DL. Last two reps were difficult, I would like to see a better lockout at the knees, but generally, this was good. I am also pulling much faster between reps, trying to get this done in under 1 minute. Getting closer.
7:15am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
7:30am- Training session - Light BB Squat, OHP, DL
BB Squat:
45 bar x 5 x 2
135 x 5
185 x 3
225 x 2
255 x 1
work sets
285 x 5 x 2 sets
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
work sets
165 x 3 x 5 sets (PR)
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 5
315 x 2
365 x 1
work set
390 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
9:00am - Complete
Notes - Really good session. Squats felt good. Another PR in the OHP. Pulled the heavy set of 5 on the DL. Last two reps were difficult, I would like to see a better lockout at the knees, but generally, this was good. I am also pulling much faster between reps, trying to get this done in under 1 minute. Getting closer.
Monday, June 1, 2020
6/1/20 Monday June 1, 2020 (BB Squat, Bench, Chins, Dips)
9:00am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
9:45am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
48kg DL x 5
32kg 2H SW x 10 (hike swing park)
7:30am- Training session - BB Squat, Bench, Chins, Dips
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
335 x 1
work sets
355 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 3
245 x 1
work sets
260 x 3 x 5 sets, failed on the last rep of the last set
Chins
x8
x7
x6
Dips
3 sets x 15 reps
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
8:45pm - Complete
Notes - Really good training session. The last set of squats in particular was really good. I need to get to that form quicker. I might need a few more warm-ups so my first couple of work sets go a little better. Bench, dissappointed to not get the last rep on the last set, I will have to think about what that means for programming Friday's session. I really tried to grind and almost got it, very close, through the sticking point. I am of a mind to go up 2.5 lbs and see what happens, and just make sure I get 15 total reps with 262.5, which will be a PR.
9:45am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
48kg DL x 5
32kg 2H SW x 10 (hike swing park)
7:30am- Training session - BB Squat, Bench, Chins, Dips
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
335 x 1
work sets
355 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 3
245 x 1
work sets
260 x 3 x 5 sets, failed on the last rep of the last set
Chins
x8
x7
x6
Dips
3 sets x 15 reps
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
8:45pm - Complete
Notes - Really good training session. The last set of squats in particular was really good. I need to get to that form quicker. I might need a few more warm-ups so my first couple of work sets go a little better. Bench, dissappointed to not get the last rep on the last set, I will have to think about what that means for programming Friday's session. I really tried to grind and almost got it, very close, through the sticking point. I am of a mind to go up 2.5 lbs and see what happens, and just make sure I get 15 total reps with 262.5, which will be a PR.
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