7:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:45am- Training session - variety
20kg arm bar + bent arm bar x 1/1
24kg TGU x 1/1
24kg GSq 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
8:15am - Complete
Notes - Spent some extra time before I warmed up going over the barbell and squat rack set up. Made a couple of productive changes to the squat rack that will help a lot as I get started with barbell work this week. I am going to go with an approach of Mon/Fri squat+deadlift, minimal KB work, probably a few extra TGUs. and then Wed / Sat KB work. The Wed I will probably go with something fairly heavy overhead, maybe jerks. I could also one-arm press, or one-arm jerk. I could also one-arm snatch. I am a little concerned about changing too much at once. I have to think about it a bit more.
Sunday, October 6, 2019
Friday, October 4, 2019
10/4/19 Friday October 4, 2019 (You Don't Know Squat 1.0 Week 6 Day 3)
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
6:30am- Training session - You Don't Know Squat 1.0 Week 6 Day 3
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 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 7 SN x 7
4 sets full
5th, 6th and 7th sets, FSQ, set down, 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
7:15am - Complete
Notes - This was certainly hard, but overall really pleased and overall increased the reps week over week. This was the culmination of the 6-week program. I absolutely loved it. I really got better at squatting, feeling very good about that. Really no hip or shoulder issues for the last several weeks of the program when the volume was higher. My body I think adapted well to the squatting over the cycle and I was able to gain strength without compromising form or causing aches and pains. Next, I will move to some sort of barbell work now that I have the barbell and weights....
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
6:30am- Training session - You Don't Know Squat 1.0 Week 6 Day 3
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 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 7 SN x 7
4 sets full
5th, 6th and 7th sets, FSQ, set down, 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
7:15am - Complete
Notes - This was certainly hard, but overall really pleased and overall increased the reps week over week. This was the culmination of the 6-week program. I absolutely loved it. I really got better at squatting, feeling very good about that. Really no hip or shoulder issues for the last several weeks of the program when the volume was higher. My body I think adapted well to the squatting over the cycle and I was able to gain strength without compromising form or causing aches and pains. Next, I will move to some sort of barbell work now that I have the barbell and weights....
Wednesday, October 2, 2019
10/2/19 Wednesday October 2, 2019 (You Don't Know Squat 1.0 Week 6 Day 2)
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 6 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 2
DB 20kgs FSQ x 4 CL x 4 PR x 4
20 minutes:
DB 24kgs FSQ x 7 CL x 7 PR x 7
3 sets - didn't set the bells down
4, 5th set - set down after CL, then pick up and PR
6th set - down down after FSQ, set down after CL, then 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 - Pretty goddamn hard but was really pleased with the results. In 20 minutes this is a lot of volume. I've been really happy with this overall program. Feeling powerful.
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 6 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 2
DB 20kgs FSQ x 4 CL x 4 PR x 4
20 minutes:
DB 24kgs FSQ x 7 CL x 7 PR x 7
3 sets - didn't set the bells down
4, 5th set - set down after CL, then pick up and PR
6th set - down down after FSQ, set down after CL, then 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 - Pretty goddamn hard but was really pleased with the results. In 20 minutes this is a lot of volume. I've been really happy with this overall program. Feeling powerful.
Monday, September 30, 2019
9/30/19 Monday September 30, 2019 (You Don't Know Squat 1.0 Week 6 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 6 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 1 BU FSQ x 1
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 3
DB 20kgs FSQ x 7 PR x 7
20 minutes:
DB 24kgs FSQ x 7 PR x 7
5 full sets, no missed reps
6th set, FSQ, 4 PR, set down, then 3 PR
7th set, FSQ, set down, did 3 PR then basically at failure and 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
7:45am - Complete
Notes - Definitely a tough training session, but I did improve on the density overall and this was a good outcome. This is the final week of this cycle. It has been a good one, particularly in building strength, I have definitely been getting stronger.
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 6 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 1 BU FSQ x 1
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 3
DB 20kgs FSQ x 7 PR x 7
20 minutes:
DB 24kgs FSQ x 7 PR x 7
5 full sets, no missed reps
6th set, FSQ, 4 PR, set down, then 3 PR
7th set, FSQ, set down, did 3 PR then basically at failure and time
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 - Definitely a tough training session, but I did improve on the density overall and this was a good outcome. This is the final week of this cycle. It has been a good one, particularly in building strength, I have definitely been getting stronger.
Saturday, September 28, 2019
9/28/19 Saturday September 28, 2019 (variety)
6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am- Training session - variety
20kg arm bar + bent arm bar x 1/1
20kg TGU x 1/1
20kg GSq 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
7:15am - Complete
Notes - Feeling great.
6:45am- Training session - variety
20kg arm bar + bent arm bar x 1/1
20kg TGU x 1/1
20kg GSq 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
7:15am - Complete
Notes - Feeling great.
Friday, September 27, 2019
9/27/19 Friday September 27, 2019 (You Don't Know Squat 1.0 Week 5 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 5 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 6 SN x 6
5 sets full
6th and 7th sets, FSQ, set down, 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
7:30am - Complete
Notes - Pleased with this. I am not necessarily making a ton of improvements week over week in terms of improving the density, which tells me I am probably tapped out on this program. I do think my technique has improved in all lifts particularly the squat. I feel more "rooted" when walking and standing. It's been very good.
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 5 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 6 SN x 6
5 sets full
6th and 7th sets, FSQ, set down, 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
7:30am - Complete
Notes - Pleased with this. I am not necessarily making a ton of improvements week over week in terms of improving the density, which tells me I am probably tapped out on this program. I do think my technique has improved in all lifts particularly the squat. I feel more "rooted" when walking and standing. It's been very good.
Wednesday, September 25, 2019
9/25/19 Wednesday September 25, 2019 (You Don't Know Squat 1.0 Week 5 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 5 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 2
DB 20kgs FSQ x 6 CL x 6 PR x 6
20 minutes:
DB 24kgs FSQ x 6 CL x 6 PR x 6
3 sets - didn't set the bells down
4, 5, 6th set - set down after CL, then pick up and 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 - Tough one. I was tired. Have not been sleeping much and dealing with a lot of life stress.
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 5 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 2
DB 20kgs FSQ x 6 CL x 6 PR x 6
20 minutes:
DB 24kgs FSQ x 6 CL x 6 PR x 6
3 sets - didn't set the bells down
4, 5, 6th set - set down after CL, then pick up and 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 - Tough one. I was tired. Have not been sleeping much and dealing with a lot of life stress.
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