1/24/20 Friday January 24, 2020 (BB Squat, Bench, Powerclean)

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, Powerclean

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
290 x 1

work sets
305 x 5 x 3 sets

Bench
45 bar x 5
95 x 5
135 x 5

work sets
185 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

8:30am - Complete

Notes - Squats were good, some decent reps there. First time benching, took some time to figure out the set up but overall, went well.  Used wrist wraps on the last two sets, those were great, I think these will definitely help once this gets heavier.  Will plan on adding 10 lbs a week for now and just benching once a week, see how this goes. PCs were heavy at the end, obviously not a great lift for me since I am just learning, but enjoy ripping the bar up off the ground, I want to keep working on this lift.

1/22/20 Wednesday January 22, 2020 (light BB Squat, OHP, Chins)

6:00am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

6:45am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:00am- Training session - BB Squat, OHP, Pull-ups

24kg TGU x 1/1
20kg BU FSQ x 1 BU PR x 1
48kg DL x 5
24kg 2H SW x 10

32kg 2H SW x 10, x 2 sets

BB Squat:
warm up
45 bar x 5
135 x 5
185 x 3
215 x 2

work sets
235 x 5 x 3 sets

BB OHP:
warm up
45 bar x 5
75 x 5
95 x 3
115 x 2
125 x 1

work sets
135 x 5 x 2 sets
135 x 4 x 1 set
135 x 3 x 1 set

Chins to failure
x 5
x 5
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

8:30am - Complete

Notes - good day.  Had a lot of acupunture on Tuesday to try and release this left hip / low left back.  Helped a lot.  I like the light squat day.  It's a relief to be squatting 235, so easy compared to the other days. I think this is a big help mentally and also helps on technique.

1/20/20 Monday January 20, 2020 (BB Squat, DL)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

7:00am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:15am- Training session -  BB Squat, OHP, DL

24kg TGU x 1/1
24kg BU FSQ x 1/1
48kg DL x 5
24kg 2H SW x 10

32kg TGU x 1/1
48kg DL x 5
32kg 2H SW x 10, x 2

BB Squat:

warm up
45 bar x 5
135 x 5
225 x 3
255 x 1
280 x 1

work sets
300 x 5 x 3 sets

BB DL (all hooked, no belt):

warm up
135 x 5
225 x 3
275 x 1
305 x 1

top work set
325 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

8:30am - Complete

Notes - Pretty good day.  Left hip bothering me since Saturday, getting some bodywork tomorrow I hope will help.