6:30am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:15am - 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
7:30am- Training session - You Don't Know Squat 1.0 Week 2 Day 2
24kg TGU x 1/1
20kg BU FSQ x 3 BU PR x 3
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU FSQ x 2 BU PR x 2
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 2
20 minutes:
DB 24kgs FSQ x 5 CL x 5 PR x 5
4 sets - didn't set the bells down
2 sets - set down after the CL, then picked up and did the PR
1 set - did the FSQ and CL and then hit time
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
8:30am - Complete
Notes - Overall really pleased with how this went today. It's not easy, that is for sure. My double presses are getting better, staying tight. Feeling some positive momentum.
Thursday, August 29, 2019
Monday, August 26, 2019
8/26/19 Monday August 26, 2019 (You Don't Know Squat 1.0 Week 2 Day 1)
6:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:15am - 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
7:45am- Training session - You Don't Know Squat 1.0 Week 2 Day 1
24kg TGU x 1/1
20kg BU PR x 3 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 3
20 minutes:
DB 24kgs FSQ x 5 PR x 5
8 full sets, no missed reps
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
8:45am - Complete
Notes - I was very pleased with this today, clear improvements from last week. 8 sets of 5 reps / 5 reps on the double FSQ and PR, well paced, no missed reps. Getting tight before the presses is improving, particularly in the abs and glutes. Definitely helping a lot.
7:15am - 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
7:45am- Training session - You Don't Know Squat 1.0 Week 2 Day 1
24kg TGU x 1/1
20kg BU PR x 3 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 3
20 minutes:
DB 24kgs FSQ x 5 PR x 5
8 full sets, no missed reps
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
8:45am - Complete
Notes - I was very pleased with this today, clear improvements from last week. 8 sets of 5 reps / 5 reps on the double FSQ and PR, well paced, no missed reps. Getting tight before the presses is improving, particularly in the abs and glutes. Definitely helping a lot.
Saturday, August 24, 2019
8/24/19 Saturday August 24, 2019 (variety)
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.
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.
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.
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