10/18/19 Friday October 18, 2019 (BB Squat, DL)

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 -  BB Squat, DL

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
24kg GSq x 5
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10

BB Squat:

warm up
45lb bar x 5
95lb x 5
135lb x 5
185lb x 5
215lb x 3

work sets
225lb x 5 x 3 sets

BB DL:

warm up
45lb bar x 5
135lb x 5
185lb x 5
225lb x 5
255lb x 3
275lb x 3

top work set
295lb x 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

8:15am - Complete

Notes - Definitely hard today, the squats are tough as my back gets used to having the bar on it. Particularly left trap / shoulder.  That's an old injury spot so things feel a little touchy there at times just getting used to the bar pressing down.  All in all good though. I think I probably am taking a few too many warm-up sets.  Overally pretty pleased with where this is at though.  PRs in both lifts again today, of course not saying much, because I have never really back squatted or deadlifted.

10/16/19 Wednesday October 16, 2019 (DB 28kgs CL+Jerk)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 45 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 - DB 28kgs CL+Jerk

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

DB 24kgs CL+Jerk x 5

20 minutes:
DB 28kgs CL+Jerk x 5

got in 11 sets

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 - Great training session, this was extremely strong.  I like where things are going.  The squatting and deadlifting I hope is going to have an awesome training effect.

10/14/19 Monday October 14, 2019 (BB Squat, DL)

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 -  BB Squat, DL

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
24kg GSq x 5
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 2

BB Squat:

warm up
45lb bar x 5
95lb x 5
135lb x 5
165lb x 3
185lb x 3

work sets
205lb x 5 x 3 sets

BB DL:

warm up
45lb bar x 5
135lb x 5
185lb x 5
225lb x 5
255lb x 3

top work set
275lb x 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

8:15am - Complete

Notes - That was for sure challenging, though certainly no where near failure.  I mean it's constant PRs here because I have never really backsquatted or deadlifted with a bar, still sort of embarrassed by that.   So much time lost!!  Oh well, moving forward now.  I can tell the increase in newbie gains will quickly be coming to a halt soon, given that I want to keep going with 5s.  I will inch up 10 lbs for Friday on each lift and then see how that goes.  Pretty soon it will likely be adding just 5 lbs a week to the bar. The goal is obviously to try and move up both of these totals by a lot, and I mean a lot, over time.  It's clear I am going to need a coach to help me do this at my maximum ability / capacity.

10/12/19 Saturday October 12, 2019 (variety)

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
48kg 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

8:15am - Complete

Notes - Very easy, very very easy.  I might work in some more pull-ups at the end of the barbell days. 

10/11/19 Friday October 11, 2019 (BB Squat, DL)

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 -  BB Squat, DL

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
24kg GSq x 5
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10

BB Squat:

warm up
45lb bar x 5
95lb x 5
135lb x 5
165lb x 5

work sets
185lb x 5 x 3 sets

BB DL:

warm up
45lb bar x 5
135lb x 5
185lb x 5
225lb x 5

top work set
245lb x 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 - Writing this on Saturday afternoon.  This training session felt great.  I am loving the bar.  Squats felt much better on my back. I will continue to refine technique. Been watching a lot of powerlifting videos and reading and listening to Starting Strength.  The deadlift feels natural given all of the kettlebell work.  I will have to think about what jumps make sense this week in the two lifts.  I am going to continue to stick with 5s with weights I can handle and just keep moving it up.

10/9/19 Wednesday October 9, 2019 (DB 28kgs CL+PPR)

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 - DB 28kgs CL+PPR

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

DB 24kgs CL x 5 Push PR x 5

20 minutes:
DB 28kgs CL x 5 Push PR x 5

got in 9 sets

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 - very good day, lots of strong work here.  Relatively easy and never felt stressed. Going with KB work on Wed, focus on overhead, to balance out the barbell squat and deadlift.

10/7/19 Monday October 7, 2019 (BB Squat, DL)

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 -  BB Squat, DL

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
24kg GSq x 5
48kg DL x 5
32kg 2H SW x 10, x 2

BB Squat:

warm up
45lb bar x 5
65lb x 5
135lb x 5

work sets
165lb x 5 x 3 sets

BB DL:

warm up
45lb bar x 5
65lb x 5
135lb x 5
185lb x 5

top work set
205lb x 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

8:15am - Complete

Notes - Well, that was certainly "interesting."  Almost embarrassed to say it but I think that may have been the first time in my lift I really got under a bar to squat.  42 years old, been lifting weights for a very long time (18 years old), and never have appropriately back-squatted. And now that will change:)  I wanted to start out very light and not go anywhere near an issue.  Frankly, the bar was super uncomfortable on my traps, which doesn't really surprise me. It was really lighting my left trap up and will take some getting used to for sure. That's the shoulder of old injuries so much like it has adapted very well to the kettlebell, it will have to get used to the bar over time.  This will take some getting used to.  I was trying to use an open grip with my hands and not wrench on the bar to much and just concentrate on using my hips to drive the bar up and down.  I took all my tips from the Starting Strength books that I purchased (basic program and programming).   Honestly other than discomfort the weight felt very light particularly on my legs. I was not struggling at all.  We'll see where I can take this over the course of 4-5 weeks by adding to the bar each week, planning on about 10 lbs per training session or 20 lbs a week tops until I start feeling it get really hard (hopefully I will not).  On the other hand the DL felt really good.  No issues at all.  I felt quick with the bar and was able to move it into lockout fast even with 205 x 5.  I mean obviously I should be able to lift a lot more than this given my training history, but these are new movements and I do expect some left of barking from my body given the new movements.  I definitely do not need to go too far too fast, really need to milk it.  I will see how things react but my plan is 2 days of BB training (M/Fri), and then Wed and Sat KB work.