1/28/15 Wednesday January 28, 2015 (DB SW, FSQ 24kgs Complex for time - PR))

6:40am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:10am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:25am - Training session - DB FSQ, DB SW 24kgs complex, 20 minutes

24kg TGU, 1/1 to the knee

24kg GSq, 5

24kg 2H SW, 10

DB SW, DB FSQ, 24kgs complex, 5 DB SW, 5 DB FSQ as many sets as possible, 20 minutes

12 sets

Totals 60 DB SW, 60 DB FSQ (PR)

24kg 2H SW, 10, x 2

7:55am - Complete

Notes - Another PR.  Crushed it today.  Really helped to have the soft tissue work done yesterday, and a decent night's sleep.  Solid technique, good pace, was sweating and breathing pretty heavy near the end but worked to keep my breathing under control.  Time to rest and recuperate, a couple of days working in Spokane on the docket.

1/27/15 Tuesday January 27, 2015 (16kg TGUs, SL DLs)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:30am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1/1
Arm bar 16kg, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1

Break

8:45am - Training session - 16kg TGU, 16kg SLDLs

16kg TGU to the knee, 2/2
16kg SLDL, 5/5

8:55am - Complete

Notes - Good stuff.  Main thing is that I got some bodywork and some massage done, which was extremely helpful given how challenging the loads are during this cycle.  Very good for the shoulders and forearms in particular.  

1/26/15 Monday January 26, 2015 (DB CL, DB PR 24kgs complex)

7:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

8:15am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1/1
Arm bar 16kg, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1

8:30am -Training session - DB CL, DB PR 24kgs complex, 20 minutes

24kg TGU, 1/1 to the knee

24kg GSq, 5

24kg 2H SW, 10

16kg BUP, 1/1

12kg tempo presses, 5/5

16kg BUP, 1/1

DB CL, DB PR 24kgs complex, 5 DB CL, 5 DB PR, as many sets as possible, 20 minutes

9 sets, then 1 set with 5 CL, 4 PR, then 1 set with 1 CL, 1 PR

Totals 50 DB CL, 50 DB PR (52/52 using 4 reps sets last week, 46/45 using 5 rep sets 2 weeks ago)

2H SW 24kg, 20, x 2

9:00am - Complete

Notes - Interesting day.  Studied my logs from the last two pressing sessions, the last two Mondays, to help put this in perspective and it confirmed that I am making progress.  When doing 5 rep sets 2 weeks ago, I got 8 full sets but then hit a major wall, dropping to a set of 3, then a final set of 2, to get 45 reps in 20 minutes.  Today, I got 9 full sets and damn near got 10 but elected not to push the last rep, set the bells down, shook it out, and got the last and final 50th rep.  That's a good improvement for 5 rep sets.  Last week using 4 rep sets I nailed 13 full sets so 52 reps, but 5 rep sets are undoubtedly harder, and more taxing for me.  Doing 6 next week is going to be very interesting indeed.  I am going to have to think about a strategy going into it that will ensure I don't burn out too fast.  I think a reasonable goal would be to try and get 8 full sets of 6 reps.  There is going to need to be some rest in between those sets for sure.  Also, I feel I am leaking tension in the abs on some of the later sets, too much lean back on some of the last reps.  Feel like I am pushing into the ground, and squeezing the bells hard, which is good, but the loss of tension in the abs is holding me back performance wise.  I need to get better on that.  Pretty good stuff today all around though.

1/24/15 Saturday January 24, 2015 (pull-ups, push-ups)

Writing this on Sunday night.  Went on Sat afternoon to the lake with the kids.  Pressed for time, just wanted to bang out pull-ups and push-ups.

Hanging from bar
Hip mobility

7 pull-ups
5 push-ups (3 regular, 2 lizard for all)

6 pull-ups
5 push-ups

5 pull-ups
5 push-ups

4 pull-ups
5 push-ups

3 pull-ups
5 push-ups


Total pull-ups - 25, one up from last week.  25 push-ups, same as last week.

Some of these reps were tough if I am being honest.  Lats felt tired for sure - lots of KB work, I wasn't fully recovered I would say.  Also I didn't have really an rest between these sets as I would normally with short walking between each set, and I think that had an impact.  L shoulder has been a little tight and cranky lately, noticed it today.  Did some foam rolling work, lacrosse ball work, trying to get into the lat, armpit, release some of that tight stuff and am getting a good response.  Need to watch this and I think it may be time for another massage to try and help with recovery during the last  part of this cycle - 2 weeks left.  That and more sleep.

1/23/15 Friday January 23, 2015 (24kgs complex for time DB CL, DB FSQ)

5:40am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

6:10am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

6:25am - Training session - DB CL, DB FSQ 24kgs complex, 20 minutes

24kg TGU, 1/1 to the knee

24kg GSq, 5

24kg 2H SW, 10

DB CL, DB FSQ, 24kgs complex, 4 DB CL, 4 DB FSQ as many sets as possible, 20 minutes

13 sets

Totals 52 DB CL, 52 DB FSQ (down from 5/5 x 11 total last week)

24kg 2H SW, 10, x 2

6:55am - Complete

Notes - Great day, awesome.  Got to bed, got up early, got my shit done and was in Preston WA ready for work meetings 15 minutes early at 8:15am.  While this wasn't a PR (density was a little higher last week), from two weeks I am up to 13 solid sets from 12 1/2 sets - so a few more reps.  Actually I finished with 30 or so seconds before the time went off, could have grabbed a couple of cheap reps, but just said "why"?  I was really dialed into the technique today, cleans, squats, really feel good about my progress over the course of this cycle.  Perhaps I can't improve too much more on the density, I don't know, but we'll see next week.  All in all, 4 weeks down out of 6 for this cycle.  Getting stronger, technique getting better, and am very pleased.  

1/22/15 Thursday January 22, 2015 (24kg TGUs, SL DLs)

7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 minutes

7:30am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1/1
Arm bar 16kg, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1

Break

8:45am - Training session - 24kg TGU, 24kg SLDLs

2x;

24kg TGU to the knee, 1/1
24kg SLDL, 3/3

8:55am - Complete

Notes - Excellent. Was feeling a little beat up at in the evening yesterday, but did some foam rolling and lacrosse ball work, focusing on my lats and shoulders.  Really loosened up the L shoulder which probably took a little bit of a pounding with the heavy pressing Monday, etc. etc.  But it responded really well.  Overhead was strong today, TGUs felt really good.  Excellent.

1/21/15 Wednesday January 21, 2015 (DB SW, FSQ 24kgs Complex for time - PR))

8:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

8:30am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:45am - Training session - DB FSQ, DB SW 24kgs complex, 20 minutes

24kg TGU, 1/1 to the knee

24kg GSq, 5

24kg 2H SW, 10

DB SW, DB FSQ, 24kgs complex, 4 DB SW, 4 DB FSQ as many sets as possible, 20 minutes

14 sets

Totals 56 DB SW, 56 DB FSQ (PR)

24kg 2H SW, 10, x 2

9:15am - Complete

Notes - Damn it, another PR.  WTF.  Two weeks ago did this, 12 sets of 4.  14 today.  Got one more rep in than last week with sets of 5 where I did 11 of those.  This is fucking awesome.  Cleans off the ground were really strong to start the DB SW, DB SW the best it has ever felt.  My grip has improved immensely, I can really tell, it makes these easier, I feel like I can get the bell a lot deeper in my hand, and create more power while also being more stable.  Going from a DB SW into a CL is an awesome feeling man when you do it crisply and you do it right.  Squats were solid today, am trying to search for that feeling of being pulled down or pulling down into the hole every single time; when I do that I can really feel a stable base.  I am really enjoying this right now.  It will be good in a few weeks to change things up, but this is excellent right now.  Also continuing to notice improvements in OH mobility with the focus on arm bars, crooked arm bars, getting in a solid get up or two every day, and holding that OH position.  Time to rest and recover before DB CL and FSQ on Friday:)