Sunday, September 22, 2019
9/21/19 Saturday September 21, 2019 (variety)
Took the double 20s to camp with Leah. Had a fun time doing a variety of different lifts with the bells. Threw in 50 push-ups. Felt great.
9/20/19 Friday September 20, 2019 (You Don't Know Squat 1.0 Week 4 Day 3)
6:00am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:30am - 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 4 Day 3
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
DB 20kgs FSQ x 5 SN x 5
20 minutes:
DB 24kgs FSQ x 5 SN x 5
8 sets full
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
7:30am - Complete
Notes - Solid training day. Very pleased to get 8 full set, no set downs. Really good stuff.
6:30am - 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 4 Day 3
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
DB 20kgs FSQ x 5 SN x 5
20 minutes:
DB 24kgs FSQ x 5 SN x 5
8 sets full
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
7:30am - Complete
Notes - Solid training day. Very pleased to get 8 full set, no set downs. Really good stuff.
Wednesday, September 18, 2019
9/18/19 Wednesday September 18, 2019 (You Don't Know Squat 1.0 Week 4 Day 2)
6:00am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:30am - 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 4 repeat 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 1 BU PR x 1
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10
48kg 2H SW x 10, x 2
DB 20kgs FSQ x 5 CL x 5 PR x 5
20 minutes:
DB 24kgs FSQ x 5 CL x 5 PR x 5
5 sets - didn't set the bells down
6th and 7th sets - set down after the CL, then picked up and did 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
7:30am - Complete
Notes - I thought this was pretty good and strong but looked back on last week and I had a hell of a training session coming back from NYC, and this didn't move the meter much. Finding it a bit difficult to improve density week to week within the 20 minute time periods, but overall feeling like I am getting a lot of work into a short time frame regardless. A huge day today as by Barbell and Plates arrived from Rogue. I have some serious strength work to explore very soon now that I have a Bar. Pretty damn pumped up.
6:30am - 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 4 repeat 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 1 BU PR x 1
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10
48kg 2H SW x 10, x 2
DB 20kgs FSQ x 5 CL x 5 PR x 5
20 minutes:
DB 24kgs FSQ x 5 CL x 5 PR x 5
5 sets - didn't set the bells down
6th and 7th sets - set down after the CL, then picked up and did 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
7:30am - Complete
Notes - I thought this was pretty good and strong but looked back on last week and I had a hell of a training session coming back from NYC, and this didn't move the meter much. Finding it a bit difficult to improve density week to week within the 20 minute time periods, but overall feeling like I am getting a lot of work into a short time frame regardless. A huge day today as by Barbell and Plates arrived from Rogue. I have some serious strength work to explore very soon now that I have a Bar. Pretty damn pumped up.
Monday, September 16, 2019
9/16/19 Monday September 16, 2019 (You Don't Know Squat 1.0 Week 4 Day 1)
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 - You Don't Know Squat 1.0 Week 4 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
DB 20kgs FSQ x 5 PR x 5
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
8:00am - Complete
Notes - Not bad at all. 8 full sets, no missed reps. Close to failure on the last presses for sure. Nice overall work here.
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 - You Don't Know Squat 1.0 Week 4 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
DB 20kgs FSQ x 5 PR x 5
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
8:00am - Complete
Notes - Not bad at all. 8 full sets, no missed reps. Close to failure on the last presses for sure. Nice overall work here.
Saturday, September 14, 2019
9/14/19 Saturday September 14, 2019 (variety)
6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
1:00pm- Training session - variety
DB 20kgs DL x 5
5x:
DB 20kgs stepback lunges x 5/5
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
1:30pm - Complete
Notes - Feeling good. Back in the swing.
1:00pm- Training session - variety
DB 20kgs DL x 5
5x:
DB 20kgs stepback lunges x 5/5
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
1:30pm - Complete
Notes - Feeling good. Back in the swing.
Friday, September 13, 2019
9/13/19 Friday September 13, 2019 (You Don't Know Squat 1.0 Week 3 Day 3)
6:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:00am - 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
7:15am- Training session - You Don't Know Squat 1.0 Week 3 Day 3
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
DB 20kgs FSQ x 6 SN x 6
20 minutes:
DB 24kgs FSQ x 6 SN x 6
4 sets full
5 set FSQ, 4 reps SN, set down, did another 2 SN
6th and 7th sets set down after FSQ, then SN
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
8:00am - Complete
Notes - A real tough one. I felt the grip going a bit after 4 sets and was sweating like crazy, hard to hold the bells in the double snatch. I went for safety and set down after FSQ. Really fun training.
7:00am - 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
7:15am- Training session - You Don't Know Squat 1.0 Week 3 Day 3
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
DB 20kgs FSQ x 6 SN x 6
20 minutes:
DB 24kgs FSQ x 6 SN x 6
4 sets full
5 set FSQ, 4 reps SN, set down, did another 2 SN
6th and 7th sets set down after FSQ, then SN
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
8:00am - Complete
Notes - A real tough one. I felt the grip going a bit after 4 sets and was sweating like crazy, hard to hold the bells in the double snatch. I went for safety and set down after FSQ. Really fun training.
Wednesday, September 11, 2019
9/11/19 Wednesday September 11, 2019 (You Don't Know Squat 1.0 Week 2 repeat Day 2)
6:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:00am - 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
7:15am- Training session - You Don't Know Squat 1.0 Week 2 repeat 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 1 BU PR x 1
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 3
20 minutes:
DB 24kgs FSQ x 5 CL x 5 PR x 5
6 sets - didn't set the bells down
7th set - set down after the CL, then picked up and did 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
8:00am - Complete
Notes - Repeated the press day from 2 weeks ago coming back from vacation, with sets of 5s. This was actually a great improvement and very encouraging in terms of how my body responded to the time off from lifting bells. I had a lot of power today, grip strength was very good (noticed it on the cleans in particular) as evidenced by being able to get through the first 6 sets without setting the bells down. For Friday and double snatching I think I may jump into sets of 6 which would have been last Friday's training session, which gets me back on plan with the You Don't Know Squat program. Based on how today went, I don't expect a problem with that approach.
7:00am - 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
7:15am- Training session - You Don't Know Squat 1.0 Week 2 repeat 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 1 BU PR x 1
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 3
20 minutes:
DB 24kgs FSQ x 5 CL x 5 PR x 5
6 sets - didn't set the bells down
7th set - set down after the CL, then picked up and did 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
8:00am - Complete
Notes - Repeated the press day from 2 weeks ago coming back from vacation, with sets of 5s. This was actually a great improvement and very encouraging in terms of how my body responded to the time off from lifting bells. I had a lot of power today, grip strength was very good (noticed it on the cleans in particular) as evidenced by being able to get through the first 6 sets without setting the bells down. For Friday and double snatching I think I may jump into sets of 6 which would have been last Friday's training session, which gets me back on plan with the You Don't Know Squat program. Based on how today went, I don't expect a problem with that approach.
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