2:30pm - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
3:00pm- Training session - pin firing protocol chins
24kg TGU x 1/1
24kg DL x 5
24kg GSq x 5
24kg 2H SW x 10
pin firing protocol for left elbow:
30 sets of chins x 2, on the minute, 30 minutes
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
3:30pm - Complete
Notes - Think this is working for the left elbow, will just keep doing it. The first few sets absolutely suck and the left elbow is like what the fuck man. But it gets better. Will keep at it. 2 more weeks of dong this about 5 more times, adding reps each time, next time will try to get to 80 reps, think I will start with sets of 3, otherwise, I will lose my mind doing 40 sets of doubles...
Saturday, February 22, 2020
2/21/20 Friday February 21, 2020 (BB Squat, Bench, Powercleans)
6:00am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - BB Squat, Bench, Powercleans
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10, x 2
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 1
305 x 1
work sets
325 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
165 x 3
185 x 2
205 x 1
work sets
210 x 5 x 3
Powerclean:
45 bar x 5
95 x 3
135 x 3
work sets
145 x 3 x 3 sets
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:15am - Complete
Notes - Very pleased with the squats, these looked really good on video compared to past attempts at a weight this heavy. Really doing a lot better in terms of keeping the bar in place, over midfoot, leaning over, not raising the chest out of the hole. I need to keep this going. Also generally encouraged with the bench as it just keeps moving up 5 lbs every time. I will keep that rolling. Powercleans, just ok.
6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - BB Squat, Bench, Powercleans
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10, x 2
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 1
305 x 1
work sets
325 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
165 x 3
185 x 2
205 x 1
work sets
210 x 5 x 3
Powerclean:
45 bar x 5
95 x 3
135 x 3
work sets
145 x 3 x 3 sets
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:15am - Complete
Notes - Very pleased with the squats, these looked really good on video compared to past attempts at a weight this heavy. Really doing a lot better in terms of keeping the bar in place, over midfoot, leaning over, not raising the chest out of the hole. I need to keep this going. Also generally encouraged with the bench as it just keeps moving up 5 lbs every time. I will keep that rolling. Powercleans, just ok.
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