6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - 24kg 2H SW, DB 20kgs stepback lunges, push-ups
3x:
20kg TGU x 1/1
40kg DL x 5
16kg SN x 10/10
5x:
24kg 2H Hike Swing Park x 5 reps
24kg 2H SW x 10
DB 20kgs step back lunges x 5/5
push-ups x 5
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
7:40am - Complete
Notes - Where do I start? The weekend basically sucked. I felt terrible. Pain in the sacrum / adductor on the left side, same symptoms. I decided to rest several days. I did little but mobility work during this time, and some walking. Saw my chiro on Tuesday, and my bodyworker as well. The diagnosis is more or less than my Psoas on the left side is tight as hell, in spasm, the right side Psoas is off, and its tugging on my sacrum and making things very uncomfortable. Thankfully I have some good professional help, and my bodyworker beat the shit out of my psoas, hamstrings, got into the adductors, and things significantly calmed down. I am getting married on the 15th and the fact is, stress levels are super high. I went back into my training notes and identified particular lifts, at particular loads, that have been helpful to me to get out of this type of issue before, and the themes seem to be 1) glute work 2) extension. The recipe - step-back lunges (glutes) and snatches (extension). Much light loads, but enough volume to get some decent work in. That's the approach I took today. Also worked in Hike Swing Parks which I am going to do every training session. I think they really help me dial in good swing or snatch form. I am considering even doing a day of snatches where every single rep is a hike snatch park. In any event I feel a lot better. I am bringing a 16, 2 20s, and 2 24s to Spokane and am going to resist doing anything stupid. Honestly I am going to cycle the lifts I did today in different rep ranges and loads etc. for the next few weeks and just keep it simple as hell. Fingers crossed, I really hope this works.
Wednesday, September 5, 2018
Sunday, September 2, 2018
9/2/18 Saturday September 2, 2018 (DB 28kgs complex)
10:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
10:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
11:00am- Training session - DB 28kgs complex
3x:
20kg TGU x 1/1
20kg SN x 10/10
5x:
DB 28kgs CL x 4 SS PR x 2/2 step back lunge x 1/1
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
11:40am - Complete
Notes - Writing this on Sunday night. Had a rough day yesterday, starting with the training session. Very disappointing after having a good Friday. Just too much load. Once I got into things, probably with the first snatch, things seemed off. Low back has just taken too much load lately, because things are off, as opposed to glutes and the other prime movers. I've had a conversation with Kevin and we both agreed, take several days off, do bodywork only, and then pick things back up Wed with loads of 20 and 24kgs, same as I did in Priest Lake at the beginning on August. This will allow me to use very few bells the next few weeks leading up to my wedding on September 15th in Spokane. I think there is a lot of stuff going on right now starting with the wedding and my body is strongly telling me to back off. I am going to do my best to listen. The good news is that I am down to 214 lbs, close to my goal weight of 210 for the wedding, and I started at 228. It would be great if I can have a good couple of weeks swing the bell and snatching it, getting some conditioning work in which hopefully can help keep up the weight loss, and start feeling good again. I did 90 minutes of the Supine Groin Stretch from the Pain Free book to ease down my adductors last night, which clearly helped. Will keep doing that and other things to try and fire the glute medius and get things going in the right direction.
10:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
11:00am- Training session - DB 28kgs complex
3x:
20kg TGU x 1/1
20kg SN x 10/10
5x:
DB 28kgs CL x 4 SS PR x 2/2 step back lunge x 1/1
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
11:40am - Complete
Notes - Writing this on Sunday night. Had a rough day yesterday, starting with the training session. Very disappointing after having a good Friday. Just too much load. Once I got into things, probably with the first snatch, things seemed off. Low back has just taken too much load lately, because things are off, as opposed to glutes and the other prime movers. I've had a conversation with Kevin and we both agreed, take several days off, do bodywork only, and then pick things back up Wed with loads of 20 and 24kgs, same as I did in Priest Lake at the beginning on August. This will allow me to use very few bells the next few weeks leading up to my wedding on September 15th in Spokane. I think there is a lot of stuff going on right now starting with the wedding and my body is strongly telling me to back off. I am going to do my best to listen. The good news is that I am down to 214 lbs, close to my goal weight of 210 for the wedding, and I started at 228. It would be great if I can have a good couple of weeks swing the bell and snatching it, getting some conditioning work in which hopefully can help keep up the weight loss, and start feeling good again. I did 90 minutes of the Supine Groin Stretch from the Pain Free book to ease down my adductors last night, which clearly helped. Will keep doing that and other things to try and fire the glute medius and get things going in the right direction.
Friday, August 31, 2018
8/31/18 Friday August 31, 2018 (C&P ladders + pull-ups)
6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - C&P ladders + pull-ups
3x:
16kg SN x 10/10
24kg GSq x 5
24kg 2H SW x 20
Push-ups x 10
24kg C&P x 5/5
pull-up x 1
3x:
28kg C&P x 3/3, pull-up x 1
32kg C&P x 2/2, pull-up x 1
36kg C&P x 1/1, pull-up x 1
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
7:40am - Complete
Notes - A much better couple of days here thankfully. I got some deep bodywork done yesterday, a lot of focus on opening up my hip flexors and psoas. Things have been locked up. I also got some tips to focus on my Gluteus Medius and am using the Clamshell stretch and a few other things to focus on the Glute Medius. Immediately after doing these in my warmup today I really felt those muscles engaging and I was able to hold that during my training session. I also put Bird Dogs back into the warm up and I think that is a good idea as well. It makes sense that I might be experiencing some sleeply glute syndrome as this comes up from time to time. I am really going to focus on the glute medius and these other mobility drills in the hopes that this drives things in a good direction. Some video links follow.
https://m.youtube.com/watch?v=CiqvDV8pzRk
6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - C&P ladders + pull-ups
3x:
16kg SN x 10/10
24kg GSq x 5
24kg 2H SW x 20
Push-ups x 10
24kg C&P x 5/5
pull-up x 1
3x:
28kg C&P x 3/3, pull-up x 1
32kg C&P x 2/2, pull-up x 1
36kg C&P x 1/1, pull-up x 1
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
7:40am - Complete
Notes - A much better couple of days here thankfully. I got some deep bodywork done yesterday, a lot of focus on opening up my hip flexors and psoas. Things have been locked up. I also got some tips to focus on my Gluteus Medius and am using the Clamshell stretch and a few other things to focus on the Glute Medius. Immediately after doing these in my warmup today I really felt those muscles engaging and I was able to hold that during my training session. I also put Bird Dogs back into the warm up and I think that is a good idea as well. It makes sense that I might be experiencing some sleeply glute syndrome as this comes up from time to time. I am really going to focus on the glute medius and these other mobility drills in the hopes that this drives things in a good direction. Some video links follow.
https://m.youtube.com/watch?v=CiqvDV8pzRk
Thursday, August 30, 2018
8/29/18 Wednesday August 29, 2018 (24kg 100 SW, 24/28/32kg TGU + PR ladder)
6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - 20kg BU FSQ, 16kg SN, 24kg 100 SW, 24/28/32kg TGU + PR ladder
3x:
20kg BU FSQ x 3
16kg SN x 10/10
24kg 100 SW - did a mix of 2H and 1H
24kg TGU + PR at top x 1/1
28kg TGU + PR at top x 1/1
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
7:40am - Complete
Notes - Writing this late Wed night. Things getting a bit better. Went to the chiro today and discussed what I have been feeling and it sounds like that the suitcase carries with a heavy bell, where I walked in a circle in my garage, were likely a problem. By walking in a circle, I likely overloaded my adductor on the left leg, and abductor on the right leg, which are already overloaded. I need to find ways to load the abductor and glute medius n the left leg, and load the abbductor on my right leg. I realized as well I had walked in a circle trying the sidewalks as well, likely the same problem. Conclusion - loading one side and walking in circles is a terrible idea for me. I have been doing a couple of exercises to focus on the glute medius on the left leg. I am seeing my body worker today as well to do soft tissue work and I expect that will help.
6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - 20kg BU FSQ, 16kg SN, 24kg 100 SW, 24/28/32kg TGU + PR ladder
3x:
20kg BU FSQ x 3
16kg SN x 10/10
24kg 100 SW - did a mix of 2H and 1H
24kg TGU + PR at top x 1/1
28kg TGU + PR at top x 1/1
32kg TGU + PR at top x 1/1
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
7:40am - Complete
Notes - Writing this late Wed night. Things getting a bit better. Went to the chiro today and discussed what I have been feeling and it sounds like that the suitcase carries with a heavy bell, where I walked in a circle in my garage, were likely a problem. By walking in a circle, I likely overloaded my adductor on the left leg, and abductor on the right leg, which are already overloaded. I need to find ways to load the abductor and glute medius n the left leg, and load the abbductor on my right leg. I realized as well I had walked in a circle trying the sidewalks as well, likely the same problem. Conclusion - loading one side and walking in circles is a terrible idea for me. I have been doing a couple of exercises to focus on the glute medius on the left leg. I am seeing my body worker today as well to do soft tissue work and I expect that will help.
Monday, August 27, 2018
8/27/18 Monday August 27, 2018 (24kg TGU, 32kg suitcase carry, 24kg 1H SW, 36kg 2H SW, 28kg SN)
6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - 24kg TGU, 32kg suitcase carry, 24kg 1H SW, 36kg 2H SW, 28kg SN
16kg SN x 10/10
3x:
24kg TGU x 1/1
32kg suitcase carry x 1/1
24kg 1H SW x 10/10
5x:
36kg 2H SW x 5
28kg SN x 5/5
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
7:40am - Complete
Notes - Very solid training session. Left hip and low left back didn't feel great today though after the session. I think the 32kg suitcase carries have to go. Got a weird vibe on those when I did them the previous training sessions and I think something spilled over, taking too much of the load on the low back and not the right muscles. Will have to work this out over the next few days with some mobility work.
6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - 24kg TGU, 32kg suitcase carry, 24kg 1H SW, 36kg 2H SW, 28kg SN
16kg SN x 10/10
3x:
24kg TGU x 1/1
32kg suitcase carry x 1/1
24kg 1H SW x 10/10
5x:
36kg 2H SW x 5
28kg SN x 5/5
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
7:40am - Complete
Notes - Very solid training session. Left hip and low left back didn't feel great today though after the session. I think the 32kg suitcase carries have to go. Got a weird vibe on those when I did them the previous training sessions and I think something spilled over, taking too much of the load on the low back and not the right muscles. Will have to work this out over the next few days with some mobility work.
Sunday, August 26, 2018
8/25/18 Saturday August 25, 2018 (DB 24kgs complex)
8:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
9:00am- Training session - DB 24kgs complex
16kg SN x 10/10
3x:
20kg TGU x 1/1
32kg suitcase carry x 1/1
20kg SN x 10/10
5x:
DB 24kgs CL x 5 SS PR x 3/3 step back lunge x 2/2
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
9:40am - Complete
Notes - Writing this on Sunday evening. Been a great couple of days. Things have turned around significantly for the better. I think the chiro visit last Wed really jump started things and gave me a nice re set. Been focused on some mobility work and opening up the adductors and hips and things have been good. This was a very enjoyable training session. I am going to stick with light SN in the warm-ups - that has been significant I think. Really helps open up the shoulders.
8:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
9:00am- Training session - DB 24kgs complex
16kg SN x 10/10
3x:
20kg TGU x 1/1
32kg suitcase carry x 1/1
20kg SN x 10/10
5x:
DB 24kgs CL x 5 SS PR x 3/3 step back lunge x 2/2
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
9:40am - Complete
Notes - Writing this on Sunday evening. Been a great couple of days. Things have turned around significantly for the better. I think the chiro visit last Wed really jump started things and gave me a nice re set. Been focused on some mobility work and opening up the adductors and hips and things have been good. This was a very enjoyable training session. I am going to stick with light SN in the warm-ups - that has been significant I think. Really helps open up the shoulders.
Friday, August 24, 2018
8/24/18 Friday August 24, 2018 (C&P ladders + pull-ups)
6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - C&P ladders + pull-ups
16kg SN x 10/10
5x:
24kg GSq x 5
24kg 2H SW x 20
Push-ups x 10
24kg C&P x 3/3
3x:
28kg C&P x 3/3, pull-up x 1
32kg C&P x 2/2, pull-up x 1
36kg C&P x 1/1, pull-up x 1
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
7:40am - Complete
Notes - OK, this was definitely a step in the right direction. The chiro adjustment on Wed this week I think really helped out my left shoulder. It's been feeling significantly better and the overhead position has improved in just a couple of days. Calmed the bicep way, way down. Good stuff. Left hip still does not feel great but I will keep working mobility drills. This was all around a very strong session. I quite liked warming up with 10/10 with 16kg snatches - I am going to do that more often. I think that is a great opener for my shoulders. I also noticed that pull-ups were significantly easy to do than the last time I did these - and that's likely in part due to dropping weight. I am down to 217, trying to get to 210. I have lost about 11 pounds. Makes a real difference and I notice it.
6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - C&P ladders + pull-ups
16kg SN x 10/10
5x:
24kg GSq x 5
24kg 2H SW x 20
Push-ups x 10
24kg C&P x 3/3
3x:
28kg C&P x 3/3, pull-up x 1
32kg C&P x 2/2, pull-up x 1
36kg C&P x 1/1, pull-up x 1
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
7:40am - Complete
Notes - OK, this was definitely a step in the right direction. The chiro adjustment on Wed this week I think really helped out my left shoulder. It's been feeling significantly better and the overhead position has improved in just a couple of days. Calmed the bicep way, way down. Good stuff. Left hip still does not feel great but I will keep working mobility drills. This was all around a very strong session. I quite liked warming up with 10/10 with 16kg snatches - I am going to do that more often. I think that is a great opener for my shoulders. I also noticed that pull-ups were significantly easy to do than the last time I did these - and that's likely in part due to dropping weight. I am down to 217, trying to get to 210. I have lost about 11 pounds. Makes a real difference and I notice it.
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