2/5/15 Thursday February 5, 2015 (24kg TGUs, SL DLs)

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

7:00:am - 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

7:15am - Training session - 24kg TGU, 24kg SLDLs

2x;

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

7:30am - Complete

Notes - Excellent, got this in, felt good, then off to Spokane for work.

2/4/15 Wednesday February 4, 2015 (DB SW, FSQ 24kgs Complex for time - PR))

7:20am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes (some extra soft tissue work)

8:05am - 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
Hold 16kg behind back with 2H, sink bell to floor, neck stretch, open up thoracic spine, 2 mins

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

24kg TGU, 1/1 to the knee

24kg GSq, 5

24kg 2H SW, 10

DB SW, DB FSQ, 24kgs complex, 6 DB SW, 6 DB FSQ as many sets as possible, 20 minutes

11 sets

Totals 66 DB SW, 66 DB FSQ (PR) (last week, 5/5 x 12, 60/60)

24kg 2H SW, 10, x 2

8:50am - Complete

Notes - Another PR.  First time for 6 rep sets, I was ready for this.  Got a decent night of sleep, woke up feeling a bit tight on the R side, not surprised, this usually is the case from heavy pressing days (Monday), I just need to stay focused on mobility work.  Took some extra time to do some soft tissue work on the foam roller and with the lacrosse ball, and did some extra work on the thoracic area, and really felt ready to go for the main training session.  The reps today were very strong, consistent, I was definitely gassed at the end and had to take a walk to get my breathing back.  Really proud of this effort, great capstone for this combo working on the lead up to this training session in week 6.  Final session of the 6 week cycle on Friday, DB CL into DB FSQ, looking forward to it.  I have to travel to Spokane tomorrow for work, coming back late Friday afternoon and then I will hit this session.  Key will be to try and get some decent recovery in between now and then.

2/3/15 Tuesday February 3, 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 here, pleased.  Woke up feeling pretty good, tight in the R pec / trap / armpit a bit, not surprised, been working on this the last couple of days and pressing heavy does get this a bit tight.  Arm bars really opened things up a lot, felt great, and the light TGUs were good, overhead position was solid. Some more soft tissue work tonight, get prepared for double swings and squatting Wed morning.  6 rep sets, going to be interesting.

2/2/15 Monday February 2, 2015 (DB CL, DB PR 24kgs complex)

6:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 25 minutes

6:55am - 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

7:10am -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

24kg 2H SW, 10

DB CL, DB PR 24kgs complex, 6 DB CL, 6 DB PR, as many sets as possible, 20 minutes

5 sets (this was a PR), then it got tough

1 set with 6 CL, 5 PR
1 set with 6 CL, 4 PR
2 sets with 6 CL, 3 PR
1 set with 1 CL, 3 PR

Totals 49 DB CL, 48 DB PR (was 50/50 last week with sets of 5, 52/52 using 4 reps sets 2 weeks ago)

2H SW 24kg, 20, x 2

7:45am - Complete

Notes - Well, very interesting.  I was not totally sure how to evaluate today's training, so stepped through my logs to try and get some perspective.  In terms of density, this is right of right where I have been - not a PR in terms of # of reps in 20 minutes, but in the range.  Without question this was the single hardest training session I have experienced in this cycle.  I thought it would be.  5 sets of  6 reps is a PR, so I have to be happy with that.  I never do 6 rep sets, not even sure I have ever even attempted them, with the DB 24kgs, and further, going for time.  I hit the first 5 sets pretty solid, but started hitting a wall as you can see from the descending reps.  I did keep the cleans up so that was pretty good.  I felt like technique was pretty good, I think where I get leakage on is in the abdomen, this is going to be something to work on with Kevin.  I will also say, lats felt tired on some of the last reps, and I realized that I really wasn't fully recovered from the training session down at the lake yesterday, so that is a little disappointing on my part.  Should have tried to get that done on Saturday or gone even lighter before this session, but oh well, you live, you learn.  I am definitely a lot stronger than when I began this cycle.  On those cleans, really tossing those bells around like nothing, but keeping them under control too.  I could really feel my grip strength on several reps at the end of each set help me push through, crushing that bell.  It's a great feeling.  Will be cool to see where we go from here.  Oh, also, in terms of body composition, I have put on some really good size, while staying lean.  I was working in Spokane last week at a client that I have not seen in about 18 months.  I was wearing a polo shirt and he pulled me into his office and asked me what the hell I had been doing for training, I thought he was going to ask if I was on steroids, lol.  Pretty cool stuff but beyond all of that superficial stuff, it is great to really spend time honing a craft, loving the work, tracking progress, and trying to get better every day. 

2/1/15 Sunday February 1, 2015 (pull-ups, push-ups)

Got this work in before the Super Bowl where my Seattle Seahawks ended up losing a heart breaker to the Patriots.  Sports is a great metaphor for life - you are going to go through tough times, it's really about how you respond.

Hanging from bar
Hip mobility

6 pull-ups
5 push-ups (3 regular, 2 lizard for all)
Short walk

5 pull-ups
5 push-ups
Pistol squat - 1/1
Short walk

5 pull-ups
5 push-ups
Short walk

4 pull-ups
5 push-ups
Pistol squat - 1/1
Short walk

3 pull-ups
5 push-ups

Longer walk - 30 minutes

Total pull-ups - 23, down 2 from last week.  25 push-ups, same as last week.  This was intentional, last week I had build up to a first set of 7 pull-ups and just felt too close to failure on several reps.  I wanted to back off and focus most of the work today really on the walking, just to try and re-set my gait, connect my shoulders with my hips with a bit of brisk walking.  This went really well today and I was very pleased all around. I think I am in a good spot here for the last week in a 6-week cycle, going to be a tough week, 6 reps on every set with double 24s.  I am looking forward to testing myself and seeing how this goes.

1/30/15 Friday January 30, 2015 (24kgs complex for time DB CL, DB FSQ - PR)

6:30am - in Spokane, Original Strength (rolling, cross lateral, rocking, neck nods, crawling)

7:00am - Break

Back in Seattle

4:55pm - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 minutes

5:10pm - 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

5:25pm - 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, 5 DB CL, 5 DB FSQ as many sets as possible, 20 minutes

13 sets

Totals 65 DB CL, 65 DB FSQ (up from 4/4 x 13, 52/52 total last week - PR)

24kg 2H SW, 10, x 2

5:55pm - Complete

Notes - Absolutely freaking crushed it today.  It probably did have something to do with getting this training done late evening, which is highly unusual, but that was the plan - get back from Spokane in the afternoon and get this done before picking up my kids.  I probably am stronger at that time of the day but will always be an early-morning training guy:)  In any event, 13 sets of 5/5, man, that was pretty cool.  A true PR and a an extremely strong one.  Grip strength is making massive gains with all of the time under tension, double bells, etc.  On the squats, really pulling down into the hole and pushing out, thinking up with through the traps.  Great stuff, really pleased.  Time for some recovery.

1/29/15 Thursday January 29, 2015 (24kg TGUs, SL DLs)

5:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 minutes

5:45:am - 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

6:00am - Training session - 24kg TGU, 24kg SLDLs

2x;

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

6:15am - Complete

Notes - Good stuff.  Felt good, got up early, got this done before heading to an early morning meeting and then to the airport on a plane to Spokane.  Was pleased with showing some discipline this morning.