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, Light DL
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
325 x 1
375 x 1
415 x 1
work sets
440 x 5 x 3 sets (PR)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
275 x 1
work sets
292.5 x 2 x 1 set (PR)
292.5 x 1 x 13 sets (pulled it off)
15 reps total
BB DL:
warm up
135 x 5
225 x 3
315 x 1
work sets
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
9:15am - Complete
Notes - Toughest training session of my life, most weight lifted for sure. Squatting 440 for 3 sets of 5, benching 292.5 for 15 singles, topped off by a top set of 5 at 345 for the DL. Took me damn near 3 hours start to finish, though there was some down time in there. Man squatting that heavy is so hard and it takes it out of you. I am now going on vacation for 2 weeks, I will be back for a day when I can hit the barbell in the middle of this trip, otherwise its all kettlebells. I am going to keep it extremely simple - double front squats, double overhead presses for the main movements. A lot of rack holds. Some floor pressing. I've been almost exclusively barbell in 2020, and really pushed myself, so I am going to appreciate this time period, rest and recover, and then come back in a few weeks ready to deload a bit and then try and run up another NLP if possible. I don't think that will be particularly effective for the pressing movements however. I really probably need a Texas method volume day and an intensity day each week for those lifts. I will have to think about it. I think NLP will still work for squats and DLs.
Friday, July 31, 2020
Wednesday, July 29, 2020
7/29/20 Wednesday July 29, 2020 (DL, OHP, Light BB Squat)
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, Light BB Squat
BB DL (all hooked, belt at 315):
warm up
45 bar x 5
135 x 5 x 2 sets
225 x 3
315 x 2
375 x 1
work set
410 x 5 (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
185 x 1
work sets
195 x 1 x 10 sets (PR)
195 x fail
195 x 1 x 3 sets
195 x fail
13 reps, 2 fails (out in front)
BB Squat:
45 bar x 5 x 2
135 x 5
225 x 3
275 x 1
315 x 1
work sets
345 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
9:00am - Complete
Notes - A good day in the circumstances. I was distracted by work and the baby so what I was able to get done here is an accomplishment. Another PR on the DL. The last rep was a grind. The first 4 were really good reps. Looking at the video, looked better than it felt. Another PR on the OHP. Though I missed a couple of reps, I will take this. It was hard. Some of these were real grinds and a lot of effort was exerted. Overall, I think this was a good performance. I am close to a 200 lb press which will be a milestone. Squats - these were pretty solid today, got deep, I am happy with this given how tired I was and these were nearly 350 lbs "light day" 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
32kg 2H SW x 10
7:30am- Training session - DL, OHP, Light BB Squat
BB DL (all hooked, belt at 315):
warm up
45 bar x 5
135 x 5 x 2 sets
225 x 3
315 x 2
375 x 1
work set
410 x 5 (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
185 x 1
work sets
195 x 1 x 10 sets (PR)
195 x fail
195 x 1 x 3 sets
195 x fail
13 reps, 2 fails (out in front)
BB Squat:
45 bar x 5 x 2
135 x 5
225 x 3
275 x 1
315 x 1
work sets
345 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
9:00am - Complete
Notes - A good day in the circumstances. I was distracted by work and the baby so what I was able to get done here is an accomplishment. Another PR on the DL. The last rep was a grind. The first 4 were really good reps. Looking at the video, looked better than it felt. Another PR on the OHP. Though I missed a couple of reps, I will take this. It was hard. Some of these were real grinds and a lot of effort was exerted. Overall, I think this was a good performance. I am close to a 200 lb press which will be a milestone. Squats - these were pretty solid today, got deep, I am happy with this given how tired I was and these were nearly 350 lbs "light day" reps:)
Monday, July 27, 2020
7/27/20 Monday July 27, 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)
7:45am- Training session - BB Squat, Bench, Chins
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
325 x 1
375 x 1
415 x 1
work sets
435 x 5 x 3 sets (PR)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
275 x 1
work sets
290 x 2 x 1 set (PR)
290 x 1 then fail 2nd
290 x 1 x 12 sets (pulled it off)
15 reps total
Chins
x9
x8
x8 (strong on chins today)
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 - Couple of observations. Squats - another PR. Bar control is pretty good. It's obviously getting heavy as shit. I would like to be getting deeper, but I see some good things overall happening here and one thing is simply having and getting used to an incredibly heavy load on my back. Bench was clearly affected by the squatting. Think it affected bench more than heavy DL first does. After failing on the 2nd double, I was pretty concerned that I would not be able to run out 12 singles. I did it. 9 of the reps were very good, 3 were tougher where the groove was just a little off, bar was too far down the sternum, not pushing up towards my face enough. It's really clear when the weights get heavy that you need a good lift off, and you have to hit that groove. The heavy single practice has been good for me. I think I am building some skills and figuring out how to control the descent and then really push hard off the chest to get through the sticking point. All in all, great to hit 15 reps with 290. This is a major accomplishment for me. I have made a tremendous amount of progress on this lift so far this year. I started at 185. Also, chins were strong, I am noticing on Mondays then tend to be the strongest and then tail off a lot throughout the week as I build up fatigue.
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
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
325 x 1
375 x 1
415 x 1
work sets
435 x 5 x 3 sets (PR)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
275 x 1
work sets
290 x 2 x 1 set (PR)
290 x 1 then fail 2nd
290 x 1 x 12 sets (pulled it off)
15 reps total
Chins
x9
x8
x8 (strong on chins today)
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 - Couple of observations. Squats - another PR. Bar control is pretty good. It's obviously getting heavy as shit. I would like to be getting deeper, but I see some good things overall happening here and one thing is simply having and getting used to an incredibly heavy load on my back. Bench was clearly affected by the squatting. Think it affected bench more than heavy DL first does. After failing on the 2nd double, I was pretty concerned that I would not be able to run out 12 singles. I did it. 9 of the reps were very good, 3 were tougher where the groove was just a little off, bar was too far down the sternum, not pushing up towards my face enough. It's really clear when the weights get heavy that you need a good lift off, and you have to hit that groove. The heavy single practice has been good for me. I think I am building some skills and figuring out how to control the descent and then really push hard off the chest to get through the sticking point. All in all, great to hit 15 reps with 290. This is a major accomplishment for me. I have made a tremendous amount of progress on this lift so far this year. I started at 185. Also, chins were strong, I am noticing on Mondays then tend to be the strongest and then tail off a lot throughout the week as I build up fatigue.
Friday, July 24, 2020
7/24/20 Friday July 24, 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
325 x 1
365 x 1
405 x 1
work sets
430 x 5 x 3 sets (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
185 x 1
work sets
192.5 x 1 x 15 sets (PR)
BB DL:
warm up
135 x 5
225 x 3
315 x 1
work sets
340 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
9:15am - Complete
Notes - Ending the week with more PRs - squat and OHP. Very happy with the continued progress. Things are working. It's definitely very hard, but I am still moving forward. Finished with light DL, bar moved really well. Getting stronger between the squat and DL, and the presses. Good week.
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
325 x 1
365 x 1
405 x 1
work sets
430 x 5 x 3 sets (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
185 x 1
work sets
192.5 x 1 x 15 sets (PR)
BB DL:
warm up
135 x 5
225 x 3
315 x 1
work sets
340 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
9:15am - Complete
Notes - Ending the week with more PRs - squat and OHP. Very happy with the continued progress. Things are working. It's definitely very hard, but I am still moving forward. Finished with light DL, bar moved really well. Getting stronger between the squat and DL, and the presses. Good week.
Wednesday, July 22, 2020
7/22/20 Wednesday July 22, 2020 (DL, Bench, Light BB Squat)
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, Light BB Squat
BB DL (all hooked, belt at 315):
warm up
45 bar x 5
135 x 5 x 2 sets
225 x 3
315 x 2
375 x 1
work set
405 x 5 (PR)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
275 x 1
work sets
287.5 x 2 x 4 sets (PR)
287.5 x 1 x 7 sets
15 reps total
BB Squat:
45 bar x 5 x 2
135 x 5
225 x 3
275 x 1
315 x 1
work sets
340 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
9:00am - Complete
Notes - A very good training session. PR on the DL. Hit 4 plates, this is a big milestone for me. I did a single previously with 405, couldn't even break the bar off the floor for the 2nd rep. This time, very good set for all 5 reps. I am very pleased, what I have been doing is working. This is very good. PR on the bench. Inching closer and closer to a 300 lb bench. Pretty strong reps today. Was hoping to get 5 doubles, but it wasn't going to be there. Still, intensity keeps going up, let's keep with this. Finally squatting when tired is incredibly difficult, but got it done. Better depth on these sets too from watching the video.
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, Light BB Squat
BB DL (all hooked, belt at 315):
warm up
45 bar x 5
135 x 5 x 2 sets
225 x 3
315 x 2
375 x 1
work set
405 x 5 (PR)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
275 x 1
work sets
287.5 x 2 x 4 sets (PR)
287.5 x 1 x 7 sets
15 reps total
BB Squat:
45 bar x 5 x 2
135 x 5
225 x 3
275 x 1
315 x 1
work sets
340 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
9:00am - Complete
Notes - A very good training session. PR on the DL. Hit 4 plates, this is a big milestone for me. I did a single previously with 405, couldn't even break the bar off the floor for the 2nd rep. This time, very good set for all 5 reps. I am very pleased, what I have been doing is working. This is very good. PR on the bench. Inching closer and closer to a 300 lb bench. Pretty strong reps today. Was hoping to get 5 doubles, but it wasn't going to be there. Still, intensity keeps going up, let's keep with this. Finally squatting when tired is incredibly difficult, but got it done. Better depth on these sets too from watching the video.
Monday, July 20, 2020
7/20/20 Monday July 20, 2020 (BB Squat, OHP, 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)
7:45am- Training session - BB Squat, OHP, Chins
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
325 x 1
375 x 1
405 x 1
work sets
425 x 5 x 3 sets (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
177.5 x 1
work sets
190 x 2 x 1 set (PR)
x 1 x fail on 2 (out front)
x 1 x 12 sets (that was good to hit all the singles)
15 reps total
Chins
x9
x8
x7 (stronger on chins today)
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 excellent day. PR on the squat, PR on the OHP. Both were difficult, but good. I still must get deeper in the squat. Got to find that extra gear to get down there. Still, it feels good to get that much weight on my back and do a good job of controlling the reps. OHP, these singles are still working, I am going to keep adding 2.5lbs until I start failing them.
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, Chins
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
325 x 1
375 x 1
405 x 1
work sets
425 x 5 x 3 sets (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
177.5 x 1
work sets
190 x 2 x 1 set (PR)
x 1 x fail on 2 (out front)
x 1 x 12 sets (that was good to hit all the singles)
15 reps total
Chins
x9
x8
x7 (stronger on chins today)
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 excellent day. PR on the squat, PR on the OHP. Both were difficult, but good. I still must get deeper in the squat. Got to find that extra gear to get down there. Still, it feels good to get that much weight on my back and do a good job of controlling the reps. OHP, these singles are still working, I am going to keep adding 2.5lbs until I start failing them.
Friday, July 17, 2020
7/17/20 Friday July 17, 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
325 x 1
375 x 1
405 x 1
work sets
420 x 5 x 3 sets (PR)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
275 x 1
work sets
285 x 2 x 4 sets (PR)
285 x 1 x 7 sets
15 reps, no fails
Chins
x6
x6
x5 (sets difficult today)
Dips
x10
x10
x10 (sets were fairly difficult today)
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 mean its definitely exciting to hit another PR in the squat and bench. This has been a great run. I am doing a lot of things pretty well in the squat. I just need to get that extra bit of depth, get the big breath and the confidence to go deeper. But this was productive today. Bench, never handled this weight, another PR. No triples, and that's a sign this is running out soon. But got 4 sets of doubles, 7 singles, they were all good reps. I am going to keep running this until I fail on a rep, otherwise if I can get 15 singles at keep putting 2.5 lbs on the bar, I am going to keep going and run this dry. I'm 30 lbs away from a 315 bench. That's going to take some real time and effort. If I got this in one month that would be lucky. I won't, due to vacation in Priest Lake in August, but I can run this up for two more weeks and hopefully get it up above 290lbs. Accessory chins and dips were very difficult today. Out of steam here at the end of the week, I have moved some good poundage this week.
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
325 x 1
375 x 1
405 x 1
work sets
420 x 5 x 3 sets (PR)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
275 x 1
work sets
285 x 2 x 4 sets (PR)
285 x 1 x 7 sets
15 reps, no fails
Chins
x6
x6
x5 (sets difficult today)
Dips
x10
x10
x10 (sets were fairly difficult today)
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 mean its definitely exciting to hit another PR in the squat and bench. This has been a great run. I am doing a lot of things pretty well in the squat. I just need to get that extra bit of depth, get the big breath and the confidence to go deeper. But this was productive today. Bench, never handled this weight, another PR. No triples, and that's a sign this is running out soon. But got 4 sets of doubles, 7 singles, they were all good reps. I am going to keep running this until I fail on a rep, otherwise if I can get 15 singles at keep putting 2.5 lbs on the bar, I am going to keep going and run this dry. I'm 30 lbs away from a 315 bench. That's going to take some real time and effort. If I got this in one month that would be lucky. I won't, due to vacation in Priest Lake in August, but I can run this up for two more weeks and hopefully get it up above 290lbs. Accessory chins and dips were very difficult today. Out of steam here at the end of the week, I have moved some good poundage this week.
Wednesday, July 15, 2020
7/15/20 Wednesday July 15, 2020 (DL, OHP, Light BB Squat)
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, Light BB Squat
BB DL (all hooked, belt at 315):
warm up
45 bar x 5
135 x 5 x 2 sets
225 x 3
315 x 2
365 x 1
work set
400 x 5 (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
177.5 x 1
work sets
187.5 x 2 x 1 set (PR)
x 1 x fail on 2 (out front)
x 2 x 1 set
x 1 x 10 sets (that was good to hit all the singles)
15 reps total
BB Squat:
45 bar x 5 x 2
135 x 5
225 x 3
275 x 1
315 x 1
work sets
325 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
9:00am - Complete
Notes - I think you can call that my best DL session to date. Last time running things up, I got to 395 x , then jumped to 405, and only got a single with 405. So I have never actually attempted 400. I am being more methodical running this up this time and want to do it right. So moving DL up to the first lift on Wed has been an excellent move, way more fresh, and it's helping. Looking at the video, the first 4 reps were very good, the 5th was tough, but I did lock it out, and was able to hold it in lockout. I think I was running out of breath and frankly I took too many before pulling the last rep, I just need to hurry up and get the damn thing over last time. Staying down there with hands on bar and breathing doesn't help at all. OHP, a mixed bag, I would call it a success as I got focused and was able to push out a bunch of heavy singles. Since I am still able to push intensity every session, I feel comfortable continuing until this approach flat out fails. I might just get to a 200lb press this way, and since I started at like 105, this is not too bad for 7 months of pressing. Lastly, squatting while tired fucking sucks. Bad. These were hard, it was difficult to get the bar in position on my back actually. The work sets were ok, warm ups were the worst. Keep moving forward.
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, Light BB Squat
BB DL (all hooked, belt at 315):
warm up
45 bar x 5
135 x 5 x 2 sets
225 x 3
315 x 2
365 x 1
work set
400 x 5 (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
177.5 x 1
work sets
187.5 x 2 x 1 set (PR)
x 1 x fail on 2 (out front)
x 2 x 1 set
x 1 x 10 sets (that was good to hit all the singles)
15 reps total
BB Squat:
45 bar x 5 x 2
135 x 5
225 x 3
275 x 1
315 x 1
work sets
325 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
9:00am - Complete
Notes - I think you can call that my best DL session to date. Last time running things up, I got to 395 x , then jumped to 405, and only got a single with 405. So I have never actually attempted 400. I am being more methodical running this up this time and want to do it right. So moving DL up to the first lift on Wed has been an excellent move, way more fresh, and it's helping. Looking at the video, the first 4 reps were very good, the 5th was tough, but I did lock it out, and was able to hold it in lockout. I think I was running out of breath and frankly I took too many before pulling the last rep, I just need to hurry up and get the damn thing over last time. Staying down there with hands on bar and breathing doesn't help at all. OHP, a mixed bag, I would call it a success as I got focused and was able to push out a bunch of heavy singles. Since I am still able to push intensity every session, I feel comfortable continuing until this approach flat out fails. I might just get to a 200lb press this way, and since I started at like 105, this is not too bad for 7 months of pressing. Lastly, squatting while tired fucking sucks. Bad. These were hard, it was difficult to get the bar in position on my back actually. The work sets were ok, warm ups were the worst. Keep moving forward.
Monday, July 13, 2020
7/13/20 Monday July 13, 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)
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
395 x 1
work sets
415 x 5 x 3 sets (PR)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
275 x 1
work sets
282.5 x 3 x 1 set (PR)
282.5 x 2 x 3 sets
282.5 x 1 x 6 sets
15 reps, no fails
Chins
x9
x8
x7 (wow much stronger on chins today)
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. 415 on the squat, was strong, good reps, feeling positive about this. Fixed the breathing after learning last time, did not hold it in my head, this was much better, Can still improve, but definitely a positive step. Another PR in the bench. This was much harder today though, and knew after the first set of 3, that was the only triple I was going to get today. All of the singles felt very strong, not close to failure, so happy to get the 15 reps, we move up to 285 on Friday then. Surprisingly strong chins today, like to see that. Not sure where that came from, but was pleased. Could be from better and more frequently DLs.
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
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
345 x 1
375 x 1
395 x 1
work sets
415 x 5 x 3 sets (PR)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
275 x 1
work sets
282.5 x 3 x 1 set (PR)
282.5 x 2 x 3 sets
282.5 x 1 x 6 sets
15 reps, no fails
Chins
x9
x8
x7 (wow much stronger on chins today)
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. 415 on the squat, was strong, good reps, feeling positive about this. Fixed the breathing after learning last time, did not hold it in my head, this was much better, Can still improve, but definitely a positive step. Another PR in the bench. This was much harder today though, and knew after the first set of 3, that was the only triple I was going to get today. All of the singles felt very strong, not close to failure, so happy to get the 15 reps, we move up to 285 on Friday then. Surprisingly strong chins today, like to see that. Not sure where that came from, but was pleased. Could be from better and more frequently DLs.
Friday, July 10, 2020
7/10/20 Friday July 10, 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
365 x 1
395 x 1
work sets
410 x 5 x 3 sets (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
work sets
185 x 3 x 1 set (PR)
x 2 x fail on 3
x 2 x 2 sets
x 1 x 6 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
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 very good day. Got a huge revelation regarding doing the Valsalva Maneuver the right way. I have been holding too much air in my mouth / head. It has caused problems on heavy squat sets lately, once I got to 395 this became an issue. For my last two work sets today I got it held in my stomach, like you are supposed to do, held it there, and by god it helped me get deeper in the squat on top of not causing head pressure. I almost felt like I could bounce off air at the bottom of the squat because I was braced so hard. This is a big deal, I can't believe I have not been able to get this down, I need to repeat this because it was a break-through for me. Squatting deeper felt safer, etc. and I realized that too much head pressure has been holding me back. The OHP was good, another PR, stronger than Monday. It was cool to press a 45 and a 25 on each side of the bar today. My light DLs were very good, changing the breathing timing there has continued to make a huge difference. Work set looked very good on video.
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
365 x 1
395 x 1
work sets
410 x 5 x 3 sets (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
work sets
185 x 3 x 1 set (PR)
x 2 x fail on 3
x 2 x 2 sets
x 1 x 6 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
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 very good day. Got a huge revelation regarding doing the Valsalva Maneuver the right way. I have been holding too much air in my mouth / head. It has caused problems on heavy squat sets lately, once I got to 395 this became an issue. For my last two work sets today I got it held in my stomach, like you are supposed to do, held it there, and by god it helped me get deeper in the squat on top of not causing head pressure. I almost felt like I could bounce off air at the bottom of the squat because I was braced so hard. This is a big deal, I can't believe I have not been able to get this down, I need to repeat this because it was a break-through for me. Squatting deeper felt safer, etc. and I realized that too much head pressure has been holding me back. The OHP was good, another PR, stronger than Monday. It was cool to press a 45 and a 25 on each side of the bar today. My light DLs were very good, changing the breathing timing there has continued to make a huge difference. Work set looked very good on video.
Wednesday, July 8, 2020
7/8/20 Wednesday July 8, 2020 (DL, Bench, Light BB Squat)
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, Bench, Light BB Squat
BB DL (all hooked, belt at 315):
warm up
45 bar x 5
135 x 5 x 2 sets
225 x 3
315 x 2
365 x 1
work set
395 x 5
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
work sets
280 x 3 x 3 sets (PR)
280 x 2 x 2 sets
280 x 1 x 2 sets
15 reps, no fails
BB Squat:
45 bar x 5 x 2
135 x 5
225 x 3
275 x 1
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
9:00am - Complete
Notes - So some very good things here. Moved DL up to the first lift. It's time. No more DL when tired at the end of the training day. If I am only DL'ing once heavy a week, it's going to be fresh, and I am going to try and attack it. This was very good, I have once previously done a work set of 5 with 395, and this was so, so, so much better than that one. So I am seeing progress. Adjusting breathing to taking it in before bringing shins to the bar is working well, setting the back better, belt is helping probably too. I mean 395 still feels damn heavy but the bar is moving and I am able to get the set of 5 done a lot faster than before. Bench - a PR. 280, got 3 triples, last rep was real tough but a good grind, and then the last rep on the 2nd double was a real grind, as was the last single. But I maintained staying tight, kept pushing hard, and am really pleased. The bench is definitely improving. Come a good way here in 6 months this year, starting at 185 and now I have just about added 100 pounds to the bench. Previous best in all the years I benched was 235, I am now almost 50 pounds past that and can keep going. It's not beating me up like it used to, because I am not over doing it, and getting a lot of good posterior work and the overhead pressing that just balances everything out. Lastly, squatting even light while tired at the end of a training day is HARD. Jesus that was hard. How the fuck does one heavy squat and heavy dead on the same day???
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, Bench, Light BB Squat
BB DL (all hooked, belt at 315):
warm up
45 bar x 5
135 x 5 x 2 sets
225 x 3
315 x 2
365 x 1
work set
395 x 5
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
work sets
280 x 3 x 3 sets (PR)
280 x 2 x 2 sets
280 x 1 x 2 sets
15 reps, no fails
BB Squat:
45 bar x 5 x 2
135 x 5
225 x 3
275 x 1
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
9:00am - Complete
Notes - So some very good things here. Moved DL up to the first lift. It's time. No more DL when tired at the end of the training day. If I am only DL'ing once heavy a week, it's going to be fresh, and I am going to try and attack it. This was very good, I have once previously done a work set of 5 with 395, and this was so, so, so much better than that one. So I am seeing progress. Adjusting breathing to taking it in before bringing shins to the bar is working well, setting the back better, belt is helping probably too. I mean 395 still feels damn heavy but the bar is moving and I am able to get the set of 5 done a lot faster than before. Bench - a PR. 280, got 3 triples, last rep was real tough but a good grind, and then the last rep on the 2nd double was a real grind, as was the last single. But I maintained staying tight, kept pushing hard, and am really pleased. The bench is definitely improving. Come a good way here in 6 months this year, starting at 185 and now I have just about added 100 pounds to the bench. Previous best in all the years I benched was 235, I am now almost 50 pounds past that and can keep going. It's not beating me up like it used to, because I am not over doing it, and getting a lot of good posterior work and the overhead pressing that just balances everything out. Lastly, squatting even light while tired at the end of a training day is HARD. Jesus that was hard. How the fuck does one heavy squat and heavy dead on the same day???
Monday, July 6, 2020
7/6/20 Monday July 6, 2020 (405 BB Squat, OHP, Chins)
4:45pm - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
5:30pm - 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)
5:45pm- Training session - BB Squat, OHP, Chins
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
355 x 1
385 x 1
work sets
405 x 5 x 3 sets (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
175 x 1
work sets
182.5 x 2 fail on 3 (PR)
182.5 x 2
182.5 x 1 fail on 2
182.5 x 10 singles (got them all)
15 reps total
Chins
x6
x5
x5 (absolutely toasted for these had nothing left)
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
6:45pm - Complete
Notes - Really happy with this, major milestone in the squat, 4 plates, got all 3 sets. Way less than ideal conditions. Drove all day back from Spokane, had to clean up the house, kids etc. etc. and just jammed in the training session before dinner. I knew it was going to be tough, it absolutely was. Looking back on the video, I am hitting the same depth that I have been recently, just at parallel, I just need to get a tad deeper. Big adjustment today, I moved the rack down one notch, so I had a lot more clearance when putting the bar back into the rack after each set - safer at these weights. I also felt like with the rack lower, I could get tighter in the set up. This was a really good and important change. I should have raised the rack up for the OHP, because it was too low for that lift. I didn't feel like I had much gas in the tank for the OHP, but I got myself fired up for the singles and I made all 10 to get 15 reps with the PR weight. They were difficult, but I was getting through the sticking point around mid forehead and then able to lock them out. I had almost nothing left for chins. All in all, very pleased, I have some things to build on here.
5:30pm - 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)
5:45pm- Training session - BB Squat, OHP, Chins
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
355 x 1
385 x 1
work sets
405 x 5 x 3 sets (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
175 x 1
work sets
182.5 x 2 fail on 3 (PR)
182.5 x 2
182.5 x 1 fail on 2
182.5 x 10 singles (got them all)
15 reps total
Chins
x6
x5
x5 (absolutely toasted for these had nothing left)
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
6:45pm - Complete
Notes - Really happy with this, major milestone in the squat, 4 plates, got all 3 sets. Way less than ideal conditions. Drove all day back from Spokane, had to clean up the house, kids etc. etc. and just jammed in the training session before dinner. I knew it was going to be tough, it absolutely was. Looking back on the video, I am hitting the same depth that I have been recently, just at parallel, I just need to get a tad deeper. Big adjustment today, I moved the rack down one notch, so I had a lot more clearance when putting the bar back into the rack after each set - safer at these weights. I also felt like with the rack lower, I could get tighter in the set up. This was a really good and important change. I should have raised the rack up for the OHP, because it was too low for that lift. I didn't feel like I had much gas in the tank for the OHP, but I got myself fired up for the singles and I made all 10 to get 15 reps with the PR weight. They were difficult, but I was getting through the sticking point around mid forehead and then able to lock them out. I had almost nothing left for chins. All in all, very pleased, I have some things to build on here.
Sunday, July 5, 2020
7/4/20 Saturday July 4, 2020 (KB conditioning)
From Spokane, WA
Took 2 24kg bells to Spokane with Leah and Sam for a long weekend in Spokane for the 4th.
Saturday morning, did about 30 or so minutes of mostly conditioning work.
Some overhead holds, rack walks, some farmer carries, some push presses, a few swings.
Honestly, felt great. KBs are really fantastic for this type of stuff. This is probably what I will end up doing in Priest Lake during vacation in August. Plan on bringing 2 32kg bells and the 2 24s. Will mix and match, some days I will do double overhead presses with the heavier bells to help with the press movement, and then double front squats to keep some work for the squat while I am gone and away from the barbell. Probably a lot of rack holds and walks, these are highly underrated in terms of how hard they get. It really forces you to stay tight in the abs and glutes to hold the bells in place. There is carry over to this for many lifts.
Took 2 24kg bells to Spokane with Leah and Sam for a long weekend in Spokane for the 4th.
Saturday morning, did about 30 or so minutes of mostly conditioning work.
Some overhead holds, rack walks, some farmer carries, some push presses, a few swings.
Honestly, felt great. KBs are really fantastic for this type of stuff. This is probably what I will end up doing in Priest Lake during vacation in August. Plan on bringing 2 32kg bells and the 2 24s. Will mix and match, some days I will do double overhead presses with the heavier bells to help with the press movement, and then double front squats to keep some work for the squat while I am gone and away from the barbell. Probably a lot of rack holds and walks, these are highly underrated in terms of how hard they get. It really forces you to stay tight in the abs and glutes to hold the bells in place. There is carry over to this for many lifts.
Thursday, July 2, 2020
7/2/20 Thursday July 2, 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
345 x 1
375 x 1
work sets
400 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
277.5 x 3 x 2 sets, x 2 fail on 3 (PR)
277.5 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 - A 400 lb squat - a milestone today. That was awesome. First rep, belt was too tight and low, weight heavy and got pinched in the hip a little locked up on the right hip, it's still tight tonight. Think it will be fine. Reps were good all around, I am looking at a 4-plate squat with 405 for my next training session, which is really exciting. Also a PR in the bench today, felt strong. Didn't get the last rep on my third triple attempt, but close, just couldn't get through the sticking point. 3 sets of doubles after that were good. I can keep moving up intensity, 280 lbs is next. Keep marching hopefully towards a 300 lb bench, another milestone.
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
400 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
277.5 x 3 x 2 sets, x 2 fail on 3 (PR)
277.5 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 - A 400 lb squat - a milestone today. That was awesome. First rep, belt was too tight and low, weight heavy and got pinched in the hip a little locked up on the right hip, it's still tight tonight. Think it will be fine. Reps were good all around, I am looking at a 4-plate squat with 405 for my next training session, which is really exciting. Also a PR in the bench today, felt strong. Didn't get the last rep on my third triple attempt, but close, just couldn't get through the sticking point. 3 sets of doubles after that were good. I can keep moving up intensity, 280 lbs is next. Keep marching hopefully towards a 300 lb bench, another milestone.
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