In Portland, OR
9:00am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
9:30am- Training session - variety
20kg OH hold x 1/1
20kg GSq x 5
DB 20kg OH hold x 1
4x:
DB 24kgs stepback lunges x 5/5
Push-up x 10
Indian clubs x 2 minutes
rolling
Band wrist extensions, 10 x 2 sets per hand
9:50am - Complete
Notes - did a little training session in the hotel room in Portland. The kids and I drove down yesterday. It's been a very fun trip so far. Time with my parents for a late celebration for my 42nd birthday, seeing my brother Pat today, and headed to my cousins' house for a party.
Saturday, August 24, 2019
Friday, August 23, 2019
8/23/19 Friday August 23, 2019 (You Don't Know Squat 1.0 Week 1 Day 3)
7:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:15am - 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
8:45am- Training session - You Don't Know Squat 1.0 Week 1 Day 3
24kg TGU x 1/1
20kg BU PR x 2 BU FSQ x 3
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU PR x 2 BU FSQ x 2
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 2
DB 20kgs FSQ x 4 SN x 4
20 minutes:
DB 24kgs FSQ x 4 SN x 4
8 sets total
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:30am - Complete
Notes - Well, this was exciting and much smoother, plus a PR for a lift that I had never even tried with 2 24s - the double snatch. Picked up the bells and just did it. I got a lot of confidence from having double KBM earlier this year which had a lot of double snatching with 2 20s. This was super cool. I was also less focused here on doing a ton of sets and instead just making sure I was ready to go each set. A success today.
8:15am - 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
8:45am- Training session - You Don't Know Squat 1.0 Week 1 Day 3
24kg TGU x 1/1
20kg BU PR x 2 BU FSQ x 3
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU PR x 2 BU FSQ x 2
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 2
DB 20kgs FSQ x 4 SN x 4
20 minutes:
DB 24kgs FSQ x 4 SN x 4
8 sets total
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:30am - Complete
Notes - Well, this was exciting and much smoother, plus a PR for a lift that I had never even tried with 2 24s - the double snatch. Picked up the bells and just did it. I got a lot of confidence from having double KBM earlier this year which had a lot of double snatching with 2 20s. This was super cool. I was also less focused here on doing a ton of sets and instead just making sure I was ready to go each set. A success today.
Wednesday, August 21, 2019
8/21/19 Wednesday August 21, 2019 (You Don't Know Squat 1.0 Week 1 Day 2)
5:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:15am - 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
6:45am- Training session - You Don't Know Squat 1.0 Week 1 Day 2
24kg TGU x 1/1
20kg BU PR x 2 BU FSQ x 2
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU PR x 1 BU FSQ x 1
48kg DL x 5
32kg 2H SW x 10, x 3
20 minutes:
DB 24kgs FSQ x 4 CL x 4 PR x 4
I messed up here and on the first 4 sets I forgot the cleans :( I corrected this going forward
4 sets FSQ + PR
3 sets FSQ + CL + PR (didn't get last rep on PR
1 set FSQ + CL, set down, then PR
2 sets of CL x 8 to finish (to make up the missed cleans)
32kg 2H SW x 10
rolling
hanging from the bar
Indian clubs 2 minutes
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 - Obviously kind of messed this up today, I guess how this is going to go this week.... I did feel better though. Squeezed the glutes and tried to stay tighter in the abs on the presses, that definitely was helping a lot, a good adjustment. I am definitely wondering if I am still too heavy on the bells, but I want to try and stick this out with the 24s. I think I am still probably not resting long enough between each set.
6:15am - 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
6:45am- Training session - You Don't Know Squat 1.0 Week 1 Day 2
24kg TGU x 1/1
20kg BU PR x 2 BU FSQ x 2
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU PR x 1 BU FSQ x 1
48kg DL x 5
32kg 2H SW x 10, x 3
20 minutes:
DB 24kgs FSQ x 4 CL x 4 PR x 4
I messed up here and on the first 4 sets I forgot the cleans :( I corrected this going forward
4 sets FSQ + PR
3 sets FSQ + CL + PR (didn't get last rep on PR
1 set FSQ + CL, set down, then PR
2 sets of CL x 8 to finish (to make up the missed cleans)
32kg 2H SW x 10
hanging from the bar
Indian clubs 2 minutes
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 - Obviously kind of messed this up today, I guess how this is going to go this week.... I did feel better though. Squeezed the glutes and tried to stay tighter in the abs on the presses, that definitely was helping a lot, a good adjustment. I am definitely wondering if I am still too heavy on the bells, but I want to try and stick this out with the 24s. I think I am still probably not resting long enough between each set.
Monday, August 19, 2019
8/19/19 Monday August 19, 2019 (You Don't Know Squat 1.0 Week 1 Day 1)
5:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:15am - 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
6:45am- Training session - You Don't Know Squat 1.0 Week 1 Day 1
24kg TGU x 1/1
20kg BU PR x 2 BU FSQ x 2
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU PR x 1 BU FSQ x 1
48kg DL x 5
32kg 2H SW x 10, x 3
DB 24kgs FSQ x 4 PR x 4
20 minutes:
DB 28kgs FSQ x 4 PR x 4
I got in 5 sets, started failing, decided I needed to bell down
DB 24kgs FSQ x 4 PR x 4
I got in 6 sets I believe, the last several were very challenging with the PR
rolling
hanging from the bar
Indian clubs 2 minutes
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 - Tough day, tough day. I went through Geoff Neupert's programs and picked another one from Kettlebell Express Ultra Reloaded which is double-bell focused. His stuff is fantastic. I wanted to try and do a Front Squat focused program which I think could help me with clean and jerks, focusing on improved leg strength. Program called for using a bell based on a 10 rep max of the hardest lift. I was damn stupid here and started with the 28s this morning. I can definitely press a 28kg 10 times - I cannot, as I quickly realized, press 2 28s 10 times. Made the mistake of taking a 1-bell RM and applying it to 2-bells. Just dumb. I dropped down to the 24s but by then I had expended a decent amount of energy with the 28s, and also, I think I probably was compressing the rest periods too much (10 sets of 4s in 20 minutes is frankly not enough rest, I should have been aiming for more like 8 sets, about 30ish squats and 30ish presses). So that was just stupid. I also have not done much strict pressing for many months (probably back to February actually, so 6 months, wow) of anything above a 20kg and when doing that I was working it within a complex, not as stand-alone strength work. So I will start again here Wed on the program using 24s, and then for the 3rd day that calls for FSQ + SN, I will bell down to 20s and not mess with double snatching 24s. I can do it (though I have never tried), but not 10 reps - so 20s it is. And that will be very useful. The focus of this program is the FSQ. I am a bit concerned with my left hip and low back lighting up in the old pattern that crops up, so I am going to try and balance this with backward lunges and try and get consistent soft tissue work done. This is a 6-week program.
6:15am - 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
6:45am- Training session - You Don't Know Squat 1.0 Week 1 Day 1
24kg TGU x 1/1
20kg BU PR x 2 BU FSQ x 2
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU PR x 1 BU FSQ x 1
48kg DL x 5
32kg 2H SW x 10, x 3
DB 24kgs FSQ x 4 PR x 4
20 minutes:
DB 28kgs FSQ x 4 PR x 4
I got in 5 sets, started failing, decided I needed to bell down
DB 24kgs FSQ x 4 PR x 4
I got in 6 sets I believe, the last several were very challenging with the PR
hanging from the bar
Indian clubs 2 minutes
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 - Tough day, tough day. I went through Geoff Neupert's programs and picked another one from Kettlebell Express Ultra Reloaded which is double-bell focused. His stuff is fantastic. I wanted to try and do a Front Squat focused program which I think could help me with clean and jerks, focusing on improved leg strength. Program called for using a bell based on a 10 rep max of the hardest lift. I was damn stupid here and started with the 28s this morning. I can definitely press a 28kg 10 times - I cannot, as I quickly realized, press 2 28s 10 times. Made the mistake of taking a 1-bell RM and applying it to 2-bells. Just dumb. I dropped down to the 24s but by then I had expended a decent amount of energy with the 28s, and also, I think I probably was compressing the rest periods too much (10 sets of 4s in 20 minutes is frankly not enough rest, I should have been aiming for more like 8 sets, about 30ish squats and 30ish presses). So that was just stupid. I also have not done much strict pressing for many months (probably back to February actually, so 6 months, wow) of anything above a 20kg and when doing that I was working it within a complex, not as stand-alone strength work. So I will start again here Wed on the program using 24s, and then for the 3rd day that calls for FSQ + SN, I will bell down to 20s and not mess with double snatching 24s. I can do it (though I have never tried), but not 10 reps - so 20s it is. And that will be very useful. The focus of this program is the FSQ. I am a bit concerned with my left hip and low back lighting up in the old pattern that crops up, so I am going to try and balance this with backward lunges and try and get consistent soft tissue work done. This is a 6-week program.
Saturday, August 17, 2019
8/17/19 Saturday August 17, 2019 (variety)
7:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:45am - 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
8:00am- Training session - variety
24kg TGU x 1/1
48kg DL x 5
5x:
Pull-up x 2
Push-up x 10
Indian clubs x 2 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
8:30am - Complete
Notes - Solid, feeling great. Looking into next programming cycle now, going to be squat focused, not sure what the supplement lift is yet.
7:45am - 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
8:00am- Training session - variety
24kg TGU x 1/1
48kg DL x 5
5x:
Pull-up x 2
Push-up x 10
Indian clubs x 2 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
8:30am - Complete
Notes - Solid, feeling great. Looking into next programming cycle now, going to be squat focused, not sure what the supplement lift is yet.
Friday, August 16, 2019
8/16/19 Friday August 16, 2019 (DB 24kgs FSQ + stepback lunges)
5:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:15am - 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
6:45am- Training session - DB 32kgs CL + Jerk
24kg TGU x 1/1
20kg BU PR x 2 BU FSQ x 2
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU PR x 1 BU FSQ x 1
48kg DL x 5
32kg 2H SW x 10, x 3
5x
DB 24kg FSQ x 5
5x
DB 24kg step-back lunges x 5/5
rolling
hanging from the bar
Indian clubs 2 minutes
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 - Awesome training on my 42nd birthday!! Loved the squats. That is going to be the focus for the next cycle. Working to sets of 5 with double 32s.
6:15am - 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
6:45am- Training session - DB 32kgs CL + Jerk
24kg TGU x 1/1
20kg BU PR x 2 BU FSQ x 2
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU PR x 1 BU FSQ x 1
48kg DL x 5
32kg 2H SW x 10, x 3
5x
DB 24kg FSQ x 5
5x
DB 24kg step-back lunges x 5/5
32kg 2H SW x 10, x 2
hanging from the bar
Indian clubs 2 minutes
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 - Awesome training on my 42nd birthday!! Loved the squats. That is going to be the focus for the next cycle. Working to sets of 5 with double 32s.
Wednesday, August 14, 2019
8/14/19 Wednesday August 14, 2019 (DB 32kgs CL+Jerk Big PR)
5:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:15am - 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
6:45am- Training session - DB 32kgs CL + Jerk
24kg TGU x 1/1
20kg BU PR x 2 BU FSQ x 2
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU PR x 1 BU FSQ x 1
48kg DL x 5
32kg 2H SW x 10, x 1
40kg 2H SW x 10 x 3
DB 24kg CL + Jerk x 5
DB 32kgs CL + Jerk x 2, 15 rounds, 30 total reps, no timer (big PR)
rolling
hanging from the bar
Indian clubs 2 minutes
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 - CL+Jerk with the 32s. I have never even tried it until today. Absolutely no sweat, 15 rounds of doubles. That was super, super cool. I am very, very pumped.
6:15am - 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
6:45am- Training session - DB 32kgs CL + Jerk
24kg TGU x 1/1
20kg BU PR x 2 BU FSQ x 2
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU PR x 1 BU FSQ x 1
48kg DL x 5
32kg 2H SW x 10, x 1
40kg 2H SW x 10 x 3
DB 24kg CL + Jerk x 5
DB 32kgs CL + Jerk x 2, 15 rounds, 30 total reps, no timer (big PR)
32kg 2H SW x 10, x 2
hanging from the bar
Indian clubs 2 minutes
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 - CL+Jerk with the 32s. I have never even tried it until today. Absolutely no sweat, 15 rounds of doubles. That was super, super cool. I am very, very pumped.
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