11/4/16 Friday November 4, 2016 (DB 32kgs SS PR, 24kg 1H SW)

8:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 35 minutes

8:35am - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:50am- Training session - DB 32kgs SS PR, 24kg 1H SW

2x:
20kg FMS TGU, 1/1
32kg GSq, 5
20kg BU CL, walking, 1/1 (supposed to be a 16kg but I grabbed the wrong bell:)
32kg 2H SW, 20

5x:
DB 32kgs SS PR, 4/4

DB 32kgs SS PR, 3/3 (on this 6th set, was hitting failure, tried the 5th rep, wasn't going to go, set down the bells)

DB 32kgs SS PR, 1/1

24kg 1H SW, 10/10, x 5 (on the minute)

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

9:50am - Complete

Notes - Tough day in terms of over sleeping, my body is telling me something.  Recovery has been compromised a bit lately by a lack of consistent sleep and frankly just being busy, travel, etc.  Need a weekend to really wind down.  Once I got warmed up, body started to respond pretty well.  Decided to go with sets of 4/4 with the 32kgs for seesaw press, after sets of 5/5 with the 28kgs last week.  I figured this would be a challenge; it was, but I handled it well, particularly the last few sets I got in a better groove of driving through the legs with no leanback, and using the contra lateral motion with the negative to the rack on one arm to press hard on the other side to lockout.  I do really like this press much more than double overhead presses, I think it is better for me and it also emphasizes and assists with the heavy one arm press I think more effectively than pure doubles. In any event, pleased with the overall outcome here.  I checked my training logs and back on July 25, I did a session with double front squats with 32kgs, and SS PR.  5 sets of 4/4 on these lifts.  As such, technically today was a PR with the 32kgs for SS PR in terms of volume, so that's pretty cool.  I didn't realize I had not yet done sets of 5/5, which I think I would have in me soon if I can get recovery dialed in better.  Encouraging.

11/3/16 Thursday November 1, 2016 (24kg TGU, kickstand DL)

7:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

7:35am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:50am- Training session - 24kg TGU, kickstand DL

24kg TGU to kneeling, 1/1
24kg kickstand DL, 5/5

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:05am - Complete

Notes - Excellent, feeling very good and strong.

11/2/16 Wednesday November 2, 2016 (40 / 44kg loaded CL, 2H SW ladder)

6:50am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

7:20am - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:35am- Training session - 40 / 44kg loaded CL, 2H SW ladder

2x:
24kg TGU to windmill, 1/1
48kg DL, 5
16kg tempo press, 10/10

32kg loaded CL, 1/1 (warm up)
40kg loaded CL, 1/1, x 2
44kg loaded CL, 1/1

3x:
40kg 2H SW, 10
36kg 2H SW, 15
32kg 2H SW, 20

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:35am - Complete

Notes - Slow day this morning.  Not sleeping well or a lot lately, and it's taking some time to get going.  Daylight savings time this weekend is going to make a difference, I can feel it.  Need that hour time change.  With that said, once I got into this today, very solid training session.  Was an extremely good idea to warm up the heavy loaded cleans with the 32kg first, so I was glad I did that. I will say, cleaning the 44kg, didn't feel like I could have pressed it whatsoever today.  It was damn heavy.  But that's the point - get in some reps cleaning that thing first. Seeing some good body comp changes, upper body in the traps, shoulders, increasing in size and definition.  The long pressing focus over many months has been good for size, that's for sure, but on the other hand I certainly am not dropping pounds.  Appetite has been strong lately.  Trying to focus on quality foods.

11/1/16 Tuesday November 1, 2016 (24kg TGU, kickstand DL)

9:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

9:35am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

9:50am- Training session - 24kg TGU, kickstand DL

24kg TGU to kneeling, 1/1
24kg kickstand DL, 5/5

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

10:05am - Complete

6:00pm - Deep tissue massage.

Notes - Excellent, feeling good.  Massage this evening was great.

10/31/16 Monday October 31, 2016 (36kg CL&PR - PR)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 60 minutes (lots of extra mobility work, lacrosse ball, etc.)

7:15am - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:30am- Training session - 36kg CL&PR - PR

2x:
16kg FMS TGU, 1/1
32kg GSq, 5
24kg TK PR 5/5
24kg 1H SW, 10/10

24kg BUP, 1/1, x 3 (failed first attempt)

6x:
36kg CL&PR, 1/1
36kg CL&PR, 2/2

DB 28kgs rack carry, walking

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

9:45am - Chiro visit

Notes - Great session today although this took a lot of time.  Long, very long warm up coming off of a 4-day long weekend traveling to and from Austin, TX for a wedding.  Didn't do much mobility work while I was there, though I did walk a decent amount.  Ate a lot of good food too.  Going to have to dial in my diet if I want to make progress getting down to 203 pounds.  Had a feeling from the travel etc. it would be a challenging day today, and it was.  I took a lot of extra rest with the 36kg presses, in between sets, which helped a lot.  6 sets and 18 total reps per arm with the 36kg has to be a PR for me, that is not messing around.  That's working at 90% of my max for decent volume.  Very pleased, just need to appreciate and ensure that on pressing days like this, I need the extra time between sets, it is absolutely key.   Also had a chiro visit today, and deep tissue massage scheduled for tomorrow which is well-timed.

10/27/16 Thursday October 27, 2016 (DB 28kgs SS PR, 24kg 1H SW)

7:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

7:35am - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:50am- Training session - DB 28kgs SS PR, 24kg 1H SW

2x:
20kg FMS TGU, 1/1
32kg GSq, 5
16kg BU CL, walking, 1/1
32kg 2H SW, 20

5x:
DB 28kgs SS PR, 5/5

DB 28kgs SS PR, 4/4 (on this 6th set, didn't want to over stress, and left a rep in the tank)

24kg 1H SW, 10/10, x 5 (on the minute)

24kg 2H SW, 20

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:35am - Complete

Notes - Great training day, had to move this up from Friday to today as I am traveling to Austin, TX for a long weekend.  Strong recovery all things considered, good pressing today.  My favorite press is the seesaw.  I felt I could get a bit more out of my glutes, and do a better job of not leaning back at all.  For some reason today I wanted to, and was fighting staying tight in the abs.  This is probably due to a lack of work with double bells lately, but that's fine.  I was aware, and stayed with it.  Good stuff.

10/26/16 Wednesday October 26, 2016 (40kg loaded CL, 2H SW ladder)

7:05am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

7:20am - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:35am- Training session - 40kg loaded CL, 2H SW ladder

2x:
24kg TGU to windmill, 1/1
48kg DL, 5
16kg tempo press, 10/10

40kg loaded CL, 1/1, x 3

3x:
40kg 2H SW, 10
36kg 2H SW, 15
32kg 2H SW, 20

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:05am - Complete

Notes - Good training day, extremely pressed for time, but was really dialed in and went quickly.  Writing this in the evening, R elbow, tricep, forearm is a bit tight. Doing some lacrosse ball work on it tonight.  Not sure jumping right into 40kg loaded CL was the best - I probably need some warm up sets with a 32kg first.  Intend to add that in next time.