Training in Spokane
8:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:45am - Kettlebell warm up
1/2K halos - 16kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
9:00am- Training session - 24kg CL + PPR, push-ups
16kg BU PR x 3/3
16kg BU FSQ x 3/3
16kg SN x 10/10
20kg BU PR x 3/3
20kg BU FSQ x 3/3
24kg SW / 16kg SN, 100 reps, different variations
5x:
24kg CL x 5 + PPR x 5, set down, switch hands
push-ups x 5
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
9:40am - Complete
Notes - Writing this the day after my wedding! Am on cloud nine. Been feeling really good the last several days and no issues whatsoever on my wedding day which I am so grateful for. Training up to the wedding has been fun. It's been good to be a little creative and try a few things. I went with a complex of single arm cleans and push presses with the 24kg. I liked it. I plan on doing something like this next week as well.
Sunday, September 16, 2018
Tuesday, September 11, 2018
9/10/18 Monday September 10, 2018 (24kg CL / step-back lunges, push-ups)
Training in Priest Lake, ID
10:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
10:45am - Kettlebell warm up
1/2K halos - 16kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
11:00am- Training session - SN ladders, push-ups
16kg BU PR x 3/3
16kg BU FSQ x 3/3
16kg SN x 10/10
20kg BU PR x 3/3
20kg BU FSQ x 3/3
16kg SN x 10/10
24kg SW, 100 reps, different variations
4x:
24kg CL x 5 step-back lunge x 5, set down, switch hands
push-ups x 5
DB 20kgs farmer holds (standing still), x 3-4 minutes (as long as I could hold them), x 2 sets
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
11:40am - Complete
Notes - Writing this on Tuesday. Great training session. Best in some time. I have been working the scap mobility on the left shoulder a lot, it is really helping that and alleviating the left hip as well. It's definitely connected. Also got a massage on Sunday in Priest Lake and generally did a lot of relaxing for 3 days. Feeling better going into the wedding on Saturday the 15th!
10:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
10:45am - Kettlebell warm up
1/2K halos - 16kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
11:00am- Training session - SN ladders, push-ups
16kg BU PR x 3/3
16kg BU FSQ x 3/3
16kg SN x 10/10
20kg BU PR x 3/3
20kg BU FSQ x 3/3
16kg SN x 10/10
24kg SW, 100 reps, different variations
4x:
24kg CL x 5 step-back lunge x 5, set down, switch hands
push-ups x 5
DB 20kgs farmer holds (standing still), x 3-4 minutes (as long as I could hold them), x 2 sets
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
11:40am - Complete
Notes - Writing this on Tuesday. Great training session. Best in some time. I have been working the scap mobility on the left shoulder a lot, it is really helping that and alleviating the left hip as well. It's definitely connected. Also got a massage on Sunday in Priest Lake and generally did a lot of relaxing for 3 days. Feeling better going into the wedding on Saturday the 15th!
9/7/18 Friday September 7, 2018 (SN ladders, push-ups)
Training in Spokane
8:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:45am - Kettlebell warm up
1/2K halos - 16kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
9:00am- Training session - SN ladders, push-ups
16kg BU PR x 3/3
16kg BU FSQ x 3/3
16kg SN x 10/10
20kg BU PR x 3/3
20kg BU FSQ x 3/3
24kg SW, 100 reps, different variations
3x:
16kg SN x 15/15
20kg SN x 10/10
24kg SN x 5/5
push-ups x 5
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
9:40am - Complete
Notes - Getting around to writing this on Tuesday 9/11. Good training sessions. Things are turning around primarily because I have been working on scapular mobility my Left shoulder. It's the key. My left shoulder has been raised up and not on point for some time. I got some exercises out of my Pain Free book by Pete Escogue, including facing the wall and putting the arms overhead, thumbs out, and moving down the wall to 90 degrees eventually. I can barely get my thumbs and arms to rotate externally, but I am noticing improvements. I think this is the result of all of the kettlebell training over time, which tends to internally rotate the shoulder (presses overhead for example where you finish with the hand facing forward, snatches, same thing). Need to discuss this with Kevin but I need to do some more intentional work for external rotation for my arms and shoulders. If I can do this and improve the left shoulder scapular mobility in particular, it's going to pay big dividends.
8:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:45am - Kettlebell warm up
1/2K halos - 16kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
9:00am- Training session - SN ladders, push-ups
16kg BU PR x 3/3
16kg BU FSQ x 3/3
16kg SN x 10/10
20kg BU PR x 3/3
20kg BU FSQ x 3/3
24kg SW, 100 reps, different variations
3x:
16kg SN x 15/15
20kg SN x 10/10
24kg SN x 5/5
push-ups x 5
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
9:40am - Complete
Notes - Getting around to writing this on Tuesday 9/11. Good training sessions. Things are turning around primarily because I have been working on scapular mobility my Left shoulder. It's the key. My left shoulder has been raised up and not on point for some time. I got some exercises out of my Pain Free book by Pete Escogue, including facing the wall and putting the arms overhead, thumbs out, and moving down the wall to 90 degrees eventually. I can barely get my thumbs and arms to rotate externally, but I am noticing improvements. I think this is the result of all of the kettlebell training over time, which tends to internally rotate the shoulder (presses overhead for example where you finish with the hand facing forward, snatches, same thing). Need to discuss this with Kevin but I need to do some more intentional work for external rotation for my arms and shoulders. If I can do this and improve the left shoulder scapular mobility in particular, it's going to pay big dividends.
Wednesday, September 5, 2018
9/5/18 Wednesday September 5, 2018 (24kg 2H SW, DB 20kgs stepback lunges, push-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 - 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.
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.
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.
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