11:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
12:00pm - 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
48kg DL x 5
32kg 2H SW x 10
12:15pm- Training session - DLs
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 5
315 x 2
345 x 1
work set
365 x 5 (easiest, fastest, best this has felt)
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
12:45pm - Complete
Notes - This is the best DLs have ever felt. I have expected this since the only thing I trained was the DL. I was able to get the top work set done in under 90 seconds, this is by far the fastest I have every been able to get a work set done above 300 lbs. Opening up the knees to touch the elbows is a helpful cue and helps me set the back. I think I need a much bigger chest, take more slack out of the bar. I can definitely get a lot better. With that said, I was excited about the top work set, it looked strong on video as well.
Saturday, May 16, 2020
5/14/20 Thursday May 14, 2020 (BB Squat, OHP, Dips, Pull-ups)
3:30pm - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
4:00pm - 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
4:15pm- Training session - BB Squat, OHP, Dips, Pull-ups
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10
BB Squat:
45 bar x 5
135 x 5
225 x 3 x 2 (needed another set, not happy with depth)
275 x 2
295 x 1
work sets
315 x 5 x 3 sets (squat BREAKTHROUGH on 2nd and 3rd set - Tight Back)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
work sets
160 x 4 (fail on 5)
155 x 5
155 x 4 (fail on 5)
Dips
15 x 3 sets
Pull-ups
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
5:00pm - Complete
Notes - First training session back from the hospital after having our baby girl Samantha! Anything here is gravy for awhile, my goal is to keep training, stay healthy, take any gains if they can come, it's going to be a challenging several months and have to stay flexible, but absolutely keep training. I had a Squat Breakthrough technique wise today. After studying and reading in the hospital during downtime, I realized several things I need to do better in the squat. One big breath at the top of each rep, and Get Tighter. I had a massive change in how the bar felt on my back in the last 2 work sets. I got so much tighter with my arms, really fired the erectors, and really felt the bar just stick in place. I had WAY more control during the entire movement. This allowed me to get deeper and sit back into the hips. The difference was so significant in the videos for these two sets, they looked like old videos from several months ago when my form was better. It's been a struggle for some time now with the hips just having different issues, but this was a really big deal. I have always known how important it is to Get Tight on all lifts, I just don't think I am that good at it. This is something I am really going to focus on going forward, probably the number one cue I will use. I think this also improves the Safety of each lift, but especially the powerlifts. I know how that bar "should" feel now, and I am much more confident I can replicate that feeling again. I think this was a really big deal and should create an opportunity for improvement going forward.
4:00pm - 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
4:15pm- Training session - BB Squat, OHP, Dips, Pull-ups
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10
BB Squat:
45 bar x 5
135 x 5
225 x 3 x 2 (needed another set, not happy with depth)
275 x 2
295 x 1
work sets
315 x 5 x 3 sets (squat BREAKTHROUGH on 2nd and 3rd set - Tight Back)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
work sets
160 x 4 (fail on 5)
155 x 5
155 x 4 (fail on 5)
Dips
15 x 3 sets
Pull-ups
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
5:00pm - Complete
Notes - First training session back from the hospital after having our baby girl Samantha! Anything here is gravy for awhile, my goal is to keep training, stay healthy, take any gains if they can come, it's going to be a challenging several months and have to stay flexible, but absolutely keep training. I had a Squat Breakthrough technique wise today. After studying and reading in the hospital during downtime, I realized several things I need to do better in the squat. One big breath at the top of each rep, and Get Tighter. I had a massive change in how the bar felt on my back in the last 2 work sets. I got so much tighter with my arms, really fired the erectors, and really felt the bar just stick in place. I had WAY more control during the entire movement. This allowed me to get deeper and sit back into the hips. The difference was so significant in the videos for these two sets, they looked like old videos from several months ago when my form was better. It's been a struggle for some time now with the hips just having different issues, but this was a really big deal. I have always known how important it is to Get Tight on all lifts, I just don't think I am that good at it. This is something I am really going to focus on going forward, probably the number one cue I will use. I think this also improves the Safety of each lift, but especially the powerlifts. I know how that bar "should" feel now, and I am much more confident I can replicate that feeling again. I think this was a really big deal and should create an opportunity for improvement going forward.
5/11/20 Monday May 11, 2020 (DB 24kgs CL+PR, DB 32kgs farmer carries)
6:30am - belly breathing, Primal Move practice, Original Strength resets - 15 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 - DB 24kgs CL+PR, DB 32kgs farmer carries
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)
5x:
DB 24kgs CL x 5 PR x 5
DB 32kgs farmer carries x 2 x 1 minute
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
7:50am - Complete
Notes - Writing this on Saturday after having quite the week as my 3rd child Samantha Jo was born Tuesday night! It's been a week. Struggled most of the week with issues with my SI joint, left hip. It's been challenging. Feeling better now. This was a quite workout, and given that I had not done anything with KBs in some time, it seemed like this kind of irritated by SI and left hip, hell I don't really know. In the past something that frequently felt awesome on my low back was Snatching, which I haven't done in a long time. One arm light snatches (20 or 24kg) is something I am thinking about throwing into training once or twice a week, just a few sets, and seeing if my back likes it. The extension in that movement is quite helpful I believe.
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 - DB 24kgs CL+PR, DB 32kgs farmer carries
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)
5x:
DB 24kgs CL x 5 PR x 5
DB 32kgs farmer carries x 2 x 1 minute
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
7:50am - Complete
Notes - Writing this on Saturday after having quite the week as my 3rd child Samantha Jo was born Tuesday night! It's been a week. Struggled most of the week with issues with my SI joint, left hip. It's been challenging. Feeling better now. This was a quite workout, and given that I had not done anything with KBs in some time, it seemed like this kind of irritated by SI and left hip, hell I don't really know. In the past something that frequently felt awesome on my low back was Snatching, which I haven't done in a long time. One arm light snatches (20 or 24kg) is something I am thinking about throwing into training once or twice a week, just a few sets, and seeing if my back likes it. The extension in that movement is quite helpful I believe.
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