10:05am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
10:35am - 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 20kg with 3 presses and rotations, 1/1
10:50am- Training session - DB 24kg rack holds and carries, DB 32kg carries
24kg TGU x 1/1
scales x 2R, 3L (I like doing more of these on the L to ensure I wake up the L glute)
24kg kickstand DL x 5/5
DB 24kgs 1-arm OH carry L, R in rack... set down and switch sides
pull-up
DB 24kgs rack hold and carry
pull-up
DB 24kgs rack hold marching
pull-up
DB 24kgs step back lunge x 3/3
pull-up
DB 24kgs farmer carry
pull-up
DB 32kgs farmer carry x 2 sets
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
11:30am - Complete
Notes - Got to thinking that it's time to go back to super basics here. Nothing more simple than just picking the damn bells up and walking around. Honestly, odd to say this, one of the more enjoyable training sessions I have had in a long time. I think I need to keep it as simple as something like this for a couple of days a week. Something to discuss with Kevin. I want something that is going to distribute the load throughout my body and help me get stronger in a safe way. Plus I love the grip work. I think this could be very useful.
Sunday, February 4, 2018
2/2/18 Friday February 2, 2018 (24kg SN 5/5 x 10)
2:05pm - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
2:35pm - 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
2:50pm- Training session - 24kg SN 5/5 x 10
3x:
24kg TGU x 1/1
scales x 2R, 3L (I like doing more of these on the L to ensure I wake up the L glute)
48kg DL x 5
10x:
24kg SN x 5/5
100 reps
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
3:30pm - Complete
Notes - Getting around to writing this down on Sunday evening. Doing a major reset on training. Focus right now for me must be feeling better and just not having the yo-yo of up and down body issues. I went in to see my chiro Wed evening, and got some good info, didn't surprise me. Left hip a little high, my right lat and glute are turned on, there is some rotation in the pelvis and hip as a result. Left hamstring turned on, glute is off. Same historical patterns. I am likely loading on my right side, and it is pulling on my left hip which is why it is barking. The issue is getting my right pec, lat and glute to calm down and turn off, so that things can balance out. I have been doing a lot of the supine groin stretch from Pain Free, and it is helping. Have to just keep at it. Dropping the load significantly in training and just thinking about doing things that feel decent, while still keeping me moving, is key both mentally and physically.
2:35pm - 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
2:50pm- Training session - 24kg SN 5/5 x 10
3x:
24kg TGU x 1/1
scales x 2R, 3L (I like doing more of these on the L to ensure I wake up the L glute)
48kg DL x 5
10x:
24kg SN x 5/5
100 reps
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
3:30pm - Complete
Notes - Getting around to writing this down on Sunday evening. Doing a major reset on training. Focus right now for me must be feeling better and just not having the yo-yo of up and down body issues. I went in to see my chiro Wed evening, and got some good info, didn't surprise me. Left hip a little high, my right lat and glute are turned on, there is some rotation in the pelvis and hip as a result. Left hamstring turned on, glute is off. Same historical patterns. I am likely loading on my right side, and it is pulling on my left hip which is why it is barking. The issue is getting my right pec, lat and glute to calm down and turn off, so that things can balance out. I have been doing a lot of the supine groin stretch from Pain Free, and it is helping. Have to just keep at it. Dropping the load significantly in training and just thinking about doing things that feel decent, while still keeping me moving, is key both mentally and physically.
Wednesday, January 31, 2018
1/31/18 Wednesday January 31, 2018 (DB 20kgs RR / CL / SS PR / stepback lunges, DB 24kgs farmer carries)
6:05am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:35am - 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 20kg with 3 presses and rotations, 1/1
6:50am- Training session - DB 20kgs RR / CL / SS PR / stepback lunges, DB 24kgs farmer carries
scales x 2R, 3L (I like doing more of these on the L to ensure I wake up the L glute)
20kg TGU + bridge x 1/1
DB 20kgs DL x 5
4x:
DB 20kgs rows x 3/3 CL x 3/3 SS PR x 3/3 step back lunges x 3/3
DB 24kgs farmer carry x 3 minutes
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
7:30am - Complete
Notes - Scaled the load way back. Still didn't feel all that great today. Got in to see my chiro for the first time in 3 months this evening, that was quite helpful. Sounds like I have the same pattern, overloaded on the right pec, right glute, has my hips rotated a bit, left hip is high/ leg short, pulling / shearing on my left hip and adductor etc. Left hamstring very tight. We worked all of that stuff through and also put some tape from my right shoulder down to my lower left lat/ low back. Intended to turn off the left trap / right lat and glute, get the left glute and low back turned on again, and right shoulder. Opposite of the patterns I am stuck in. I have experienced this before so here is hoping I can work my way out of this again.
6:35am - 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 20kg with 3 presses and rotations, 1/1
6:50am- Training session - DB 20kgs RR / CL / SS PR / stepback lunges, DB 24kgs farmer carries
scales x 2R, 3L (I like doing more of these on the L to ensure I wake up the L glute)
20kg TGU + bridge x 1/1
DB 20kgs DL x 5
4x:
DB 20kgs rows x 3/3 CL x 3/3 SS PR x 3/3 step back lunges x 3/3
DB 24kgs farmer carry x 3 minutes
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
7:30am - Complete
Notes - Scaled the load way back. Still didn't feel all that great today. Got in to see my chiro for the first time in 3 months this evening, that was quite helpful. Sounds like I have the same pattern, overloaded on the right pec, right glute, has my hips rotated a bit, left hip is high/ leg short, pulling / shearing on my left hip and adductor etc. Left hamstring very tight. We worked all of that stuff through and also put some tape from my right shoulder down to my lower left lat/ low back. Intended to turn off the left trap / right lat and glute, get the left glute and low back turned on again, and right shoulder. Opposite of the patterns I am stuck in. I have experienced this before so here is hoping I can work my way out of this again.
Tuesday, January 30, 2018
1/29/18 Monday January 29, 2018 (PR ladder 24/28/32kg + pull-ups, 28kg 2H SW)
6:05am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:35am - 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 20kg with 3 presses and rotations, 1/1
6:50am- Training session - PR ladder 24/28/32kg, 28kg 2H SW
2x:
scales x 2R, 3L (I like doing more of these on the L to ensure I wake up the L glute)
20kg TGU + bridge x 1/1
20kg TK PR x 5/5
3x:
24kg PR x 3/3
Pull-up x 1
28kg PR x 2/2
Pull-up x 1
32kg PR x 1/1
Pull-up x 1
28kg 2H SW x 10, x 5 sets
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
7:50am - Complete
Notes - Writing this on Tuesday evening. Yesterday, one of the absolute worst days I have ever felt body wise. Didn't necessarily note any issues during training itself, but afterwards and all day just felt awful - left sacrum low back terrible, adductor, legs just way off. I spent 90 minutes on my back doing the supine groin stretch from Pain Free last night, got massive stuff going on in my two shoulders, primarily the left, as well as low right lat. I went in to see my body work / acupuncture specialist and we did a bunch of drills with my feet and pelvis, which continued to clear up a ton of stuff with my left shoulder in particular. We took a number of photos and could literally see the difference in the alignment of my hips and left shoulder as we progressed through the procedures. Something is off with my training, or my day to day activities (or both) that keeps bringing me back to less than optimal postural positions, with twists in the shoulders and/or hips, and eventually I end up having problems. I think I need a hard reset on my overall approach to training, more intention on "flow" and bodyweight movements, and frankly, I probably need to dramatically lighten loads and focus on shoring up weaknesses, problem areas, increase my overall stability and integrity. I am not sure where to go next but I am sick and tired of not feeling good with too much frequency. I have to change some things.
6:35am - 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 20kg with 3 presses and rotations, 1/1
6:50am- Training session - PR ladder 24/28/32kg, 28kg 2H SW
2x:
scales x 2R, 3L (I like doing more of these on the L to ensure I wake up the L glute)
20kg TGU + bridge x 1/1
20kg TK PR x 5/5
3x:
24kg PR x 3/3
Pull-up x 1
28kg PR x 2/2
Pull-up x 1
32kg PR x 1/1
Pull-up x 1
28kg 2H SW x 10, x 5 sets
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
7:50am - Complete
Notes - Writing this on Tuesday evening. Yesterday, one of the absolute worst days I have ever felt body wise. Didn't necessarily note any issues during training itself, but afterwards and all day just felt awful - left sacrum low back terrible, adductor, legs just way off. I spent 90 minutes on my back doing the supine groin stretch from Pain Free last night, got massive stuff going on in my two shoulders, primarily the left, as well as low right lat. I went in to see my body work / acupuncture specialist and we did a bunch of drills with my feet and pelvis, which continued to clear up a ton of stuff with my left shoulder in particular. We took a number of photos and could literally see the difference in the alignment of my hips and left shoulder as we progressed through the procedures. Something is off with my training, or my day to day activities (or both) that keeps bringing me back to less than optimal postural positions, with twists in the shoulders and/or hips, and eventually I end up having problems. I think I need a hard reset on my overall approach to training, more intention on "flow" and bodyweight movements, and frankly, I probably need to dramatically lighten loads and focus on shoring up weaknesses, problem areas, increase my overall stability and integrity. I am not sure where to go next but I am sick and tired of not feeling good with too much frequency. I have to change some things.
1/27/18 Saturday January 27, 2018 (40kg PR, 40kg 2H SW)
7:00am - belly breathing, Primal Move practice, Original Strength resets - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:45am- Training session - 40kg PR, 40kg 2H SW
2x:
Scales x 2R/3L
20kg TGU + bridge x 1/1
20kg TK PR x 5/5
24kg C&P x 5/5
32kg C&P x 3/3
3x:
40kg PR x 1/1
Pull-up
40kg 2H SW x 10 x 3 sets
32kg 2H SW x 10, x 2 sets
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
8:30am - Complete
Notes - Getting around to writing this on Tuesday evening. This training session on Saturday was good, I was able to press the 40kg each arm for 3 sets, without any issues. I didn't have any problems over the weekend and felt pretty decent, though continued to have the nagging issue with my left sacrum / adductor / hip etc. Things are clearly not right as evidenced by my notes from Monday training following this.
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)
Arm bar 16kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:45am- Training session - 40kg PR, 40kg 2H SW
2x:
Scales x 2R/3L
20kg TGU + bridge x 1/1
20kg TK PR x 5/5
24kg C&P x 5/5
32kg C&P x 3/3
3x:
40kg PR x 1/1
Pull-up
40kg 2H SW x 10 x 3 sets
32kg 2H SW x 10, x 2 sets
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
8:30am - Complete
Notes - Getting around to writing this on Tuesday evening. This training session on Saturday was good, I was able to press the 40kg each arm for 3 sets, without any issues. I didn't have any problems over the weekend and felt pretty decent, though continued to have the nagging issue with my left sacrum / adductor / hip etc. Things are clearly not right as evidenced by my notes from Monday training following this.
Friday, January 26, 2018
1/26/18 Friday January 26, 2018 (44kg loaded CL / superset 40kg GSq + 24kg SN)
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 - 44kg loaded CL / superset 40kg GSq + 24kg SN
2x:
SL bridges x 5/5
24kg TGU x 1/1
24kg GSq x 5
32kg loaded CL x 4/4
40kg loaded CL x 2/2
3x:
44kg loaded CL x 2/2
15 minutes superset:
40kg GSq x 2
24kg SN x 5/5
7 total sets
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 - Very solid training session today. Plenty of load here. Cleans felt great, including doubles with the 44kg, which I don't know that I have done before so I think that is a PR of sorts. Snatching felt great. Left adductor is hot, needs some attention. Still toughing it out a bit trying to figure out this left hip / adductor, pelvis stuff that continues to nag.
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 - 44kg loaded CL / superset 40kg GSq + 24kg SN
2x:
SL bridges x 5/5
24kg TGU x 1/1
24kg GSq x 5
32kg loaded CL x 4/4
40kg loaded CL x 2/2
3x:
44kg loaded CL x 2/2
15 minutes superset:
40kg GSq x 2
24kg SN x 5/5
7 total sets
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 - Very solid training session today. Plenty of load here. Cleans felt great, including doubles with the 44kg, which I don't know that I have done before so I think that is a PR of sorts. Snatching felt great. Left adductor is hot, needs some attention. Still toughing it out a bit trying to figure out this left hip / adductor, pelvis stuff that continues to nag.
Wednesday, January 24, 2018
1/24/18 Wednesday January 24, 2018 (PR ladder 28/32/40kg + pull-ups, 40kg 2H SW)
6:05am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:35am - 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 20kg with 3 presses and rotations, 1/1
6:50am- Training session - PR ladder 28/32/40kg, 40kg 2H SW
2x:
scales x 2R, 3L (I like doing more of these on the L to ensure I wake up the L glute)
20kg TGU + bridge x 1/1
20kg TK PR x 5/5
4x:
28kg PR x 3/3
Pull-up x 1
32kg PR x 2/2
Pull-up x 1
40kg PR x 1/1
Pull-up x 1
40kg 2H SW x 10, x 5 sets
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
7:50am - Complete
Notes - Really, really pleased with this training session. Things have turned up the last week and I am grateful. Probably a combination of a number of things, I would guess: better sleep, less stress at work, body getting used to heavier loads again with pressing / swings, slight tweaks in technique (deeper inhale into hole, getting tight, glutes tight with the bell going into the clean position, etc.). Feet ever so slightly wider is helping too. Need to continue to keep the hip flexors as loose as possible. In any event, 4 sets of ladders, getting every rep with the 40kg was very encouraging. Last set, R side was tough, it was a 90% plus effort, maybe 95%, but I kept good form and grinded through the sticking point. It's a big deal for me mentally to get these reps with the 40kg. The hope is that eventually I can make the 40kg feel like the 36kg, where I know it's going up every time, I don't have to psych out, etc. In any event, really happy with how this turned out today.
6:35am - 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 20kg with 3 presses and rotations, 1/1
6:50am- Training session - PR ladder 28/32/40kg, 40kg 2H SW
2x:
scales x 2R, 3L (I like doing more of these on the L to ensure I wake up the L glute)
20kg TGU + bridge x 1/1
20kg TK PR x 5/5
4x:
28kg PR x 3/3
Pull-up x 1
32kg PR x 2/2
Pull-up x 1
40kg PR x 1/1
Pull-up x 1
40kg 2H SW x 10, x 5 sets
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
7:50am - Complete
Notes - Really, really pleased with this training session. Things have turned up the last week and I am grateful. Probably a combination of a number of things, I would guess: better sleep, less stress at work, body getting used to heavier loads again with pressing / swings, slight tweaks in technique (deeper inhale into hole, getting tight, glutes tight with the bell going into the clean position, etc.). Feet ever so slightly wider is helping too. Need to continue to keep the hip flexors as loose as possible. In any event, 4 sets of ladders, getting every rep with the 40kg was very encouraging. Last set, R side was tough, it was a 90% plus effort, maybe 95%, but I kept good form and grinded through the sticking point. It's a big deal for me mentally to get these reps with the 40kg. The hope is that eventually I can make the 40kg feel like the 36kg, where I know it's going up every time, I don't have to psych out, etc. In any event, really happy with how this turned out today.
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