12/25/17 Monday December 25, 2017 (Hawaii - barbell deadlift)

Training from Kauai Hawaii

1:20pm - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

1:50pm- Training session - Barbell DL

3x:
DB 20lbs stacked TGU x 1/1
DB 40lbs kickstand DL x 5/5
Push-up x 5
Pull-up x 3

Barbell deadlift, conventional stance:

135 lbs x 3
145 lbs x 3
155 lbs x 3
165 lbs x 3
hanging from the bar
175 lbs x 3
185 lbs x 3
hanging from the bar
185 lbs x 3

185 lbs x 3

rolling
crawling

Band wrist extensions, 10 x 2 sets per hand

3:00pm - Complete

Notes - Writing this on Tuesday.  Training yesterday, Christmas day from Kauai Hawaii while on vacation with my fiance and her family!  Had a lot of fun with this training session.  I have literally never done a training session with a focus on barbell deadlift.  I have almost never deadlifted with a barbell.  I have CLEARLY been missing out on a potential for very effective overall strength gains.  I have known this for some time but have not pulled the trigger to purchase a barbell for the home training gym.   I have the potential with my squat rack / pull-up bar already in the home gym and can make the move to get a few more MMA pads for the floor and have a good set up for deadlifting.  Need a bar and some plates.  I am going to talk to Kevin about this and determine how much it would cost to get a good barbell and plates.  Writing this the day after deadlifting, I am really respecting what an overall body lift it is.  My traps feel blown up, chest (holding the bar at lockout I presume), glutes, hamstrings, etc.  It's a different feeling than kettlebell lifting.  Seems like I would need more recovery time and some very intelligent programming with this lift as it really taps you.  I was concerned about overdoing it and am very glad I stopped at 8 overall sets.  The bar was flying off the ground, all reps felt good (I re set after each rep, basically doing these as singles, and rested between sets).  I only deadlifted up to 185, not even close to my actual bodyweight, and felt like I got a tremendous training session in.  What a great lift.  I have zero interest in benchpressing again and zero interest in barbell back squats, but the deadlift is different.  Time to discuss this with Kevin.

12/23/17 Saturday December 23, 2017 (PR ladders, 2H SW)

7:50am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

8:20am - 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 20kg with 3 presses and rotations, 1/1

8:35am- Training session - PR ladders, 32kg 2H SW

2x:
24kg TGU x 1/1
SL bridge x 3/3
Scales x 2/2
48kg DL x 5

24kg PR x 5/5
Pull-up x 1

28kg PR x 3/3
Pull-up x 2
32kg PR x 2/2
Pull-up x 2
36kg PR x 1/1
Pull-up x 2

28kg PR x 4/4
Pull-up x 2
32kg PR x 3/3
Pull-up x 2
36kg PR x 2/2
Pull-up x 2

6x:
32kg 2H SW x 10

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

9:10am - Complete

Notes - A great end to the training block. Pull-ups are feeling much stronger as I continue to do them consistently.  Using the lats to pull hard.  Very pleased all around with where I am at headed into 2018.

12/22/17 Friday December 22, 2017 (DB 24kgs RR SS PR step lunge complex)

6:50am - belly breathing, Primal Move practice, Original Strength resets  - 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 20kg with 3 presses and rotations, 1/1

7:35am- Training session - DB 24kgs RR SS PR step lunge complex

2x:
24kg TGU x 1/1
Scales 1/1 x 2
Bridges x 5
Plank x 1 minutes
24kg 2H SW x 15 (concentrate on bracing for the punch with abs)

Complex 5x:
DB 24kgs Renegade Rows 1/1 x 4 , SS PR 1/1 x 4, stepback lunges 1/1 x 4

24kg 2H SW x 10

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

8:20am - Complete

Notes - Writing this on Saturday.  A tough training session, in a good way.  4 reps for each movement was a challenge, I took more rest between each set, which was a good idea.  Had good technique and solid reps all the way through.  Like this a lot.

12/20/17 Wednesday December 20, 2017 (Circuit work 24/28/32kg)

6:30am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:00am - 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 20kg with 3 presses and rotations, 1/1

7:15am- Training session - Circuit work 24/28/32kg

24kg GSq x 8
Pull-up x 1
28kg GSq x 7
Pull-up x 2
32kg GSq x 6
Pull-up x 3

24kg TGU x 1/1
24kg 2H SW x 10
Plank x 15 seconds
28kg 2H SW x 10
32kg C&PR x 3/3
32kg 2H SW x 10

24kg TGU x 1/1
24kg 1H SW x 5/5
Plank x 15 seconds
28kg 1H SW x 5/5
32kg C&PR x 4/4
32kg 1H SW x 5/5

24kg TGU x 1/1
24kg 1H SW x 5/5
Plank x 15 seconds
28kg 1H SW x 5/5
32kg C&PR x 5/5
32kg 1H SW x 5/5

32kg 2H SW x 10

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

8:00am - Complete

Notes - Finally getting to logging this on Saturday morning. Great training session.  I really like how my back and adductors have been feeling lately.  Likely a number of reasons, but the adjustments in training are clearly helping.  Separately blocks of squats and presses seems good for me right now.  Doing both particularly in the same training day didn't seem to help.  The bodyweight movements continue to be a very good thing.  My glutes and abs feel turned on, tightness and overload on the adductors has subsided.  Need to keep this rolling.

12/18/17 Monday December 18, 2017 (20 minute SN ladder - PR)

6:20am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:50am - 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 20kg with 3 presses and rotations, 1/1

7:05am- Training session - 20 minute SN ladder

Bridges x 5
24kg TGU x 1/1
24kg kickstand DL x 5/5
24kg 2H SW x 10

Bridges x 5
24kg TGU x 1/1
28kg kickstand DL x 5/5
28kg 2H SW x 10

20 minutes:

20kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5
24kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5
24kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5

28kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5

28kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5 (PR)

Very happy with this volume and density in 20 minutes.  150 total reps including 60 with the 28kg bell which is a PR on reps for one session.  It's been a little while since I hit a PR with anything so this is a nice plus.

28kg 2H SW x 10

rolling

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

7:45am - Complete

Notes - Very pleased with this training session.  My body is really responding well to snatching these days.  The extension work I think is really good and helping balance out pressing over a long period of time.  Something about this is really working for me right now.  These snatches with the 28kg are the strongest I have ever experienced with that bell size.  I could see us continuing in this vein, really getting good at the 28, and moving to the 32.  But also keeping lighter snatching in the mix.  There may be something to really mine out of this movement.

12/16/17 Saturday December 16, 2017 (PR ladders, 2H SW)

6:50am - belly breathing, Primal Move practice, Original Strength resets  - 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 20kg with 3 presses and rotations, 1/1

7:35am- Training session - PR ladders, 2H SW

2x:
24kg TGU x 1/1
48kg DL x 5
Planks x 20 seconds

24kg PR x 5/5

3x:
28kg PR x 3/3
Pull-up x 1
32kg PR x 2/2
Pull-up x 1
36kg PR x 1/1
Pull-up x 1

3x:
36kg 2H SW x 10
(ran out of time had to run to a basketball game for my daughter)

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

8:10am - Complete

Notes - Writing this on Sunday night.  Really good training session, I am excited, things are improving.  I liked doing a pull-up after each set of presses.  I could really, really feel my lats engaging on the pull-ups, using my lats, not pulling with elbow, arms.  Felt good and I think is a great balance to the presses.  I think I do better when I can break up press sets with either active mobility or something simple like this.

12/15/17 Friday December 15, 2017 (DB 24kgs RR SS PR step lunge complex)

5:50am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:20am - 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 20kg with 3 presses and rotations, 1/1

6:35am- Training session - DB 24kgs RR SS PR step lunge complex

2x:
24kg TGU x 1/1
Scales 1/1 x 2
Bridges x 5
Plank x 1 minutes
24kg 2H SW x 15 (concentrate on bracing for the punch with abs)

Complex 5x:
DB 24kgs Renegade Rows 1/1 x 3 , SS PR 1/1 x 3, stepback lunges 1/1 x 3

24kg 2H SW x 10

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

7:20am - Complete

Notes - Great training session.  I like what we are doing here.  Bracing of the abs on swings is helping.  Various different mobility work and a focus on switching things up is helping the adductors and left hip.  This training is challenging me with some weaker areas and I like the training effects a lot.  Was up to up reps to 3 today, longer time under tension, very good stuff.