10/25/19 Friday October 25, 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
45 bar x 5
135 x 5
185 x 5
225 x 3
245 x 1

work sets
255 x 5 x 3 sets (felt good)

BB DL:

warm up
135 x 5
185 x 5
225 x 5
275 x 3
305 x 2

top work set
325 x 5 (hard)

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 - Squats were good today, top set on the DL was tough.  I thought I had increased the weight from Monday, but I had not.  And Monday was easier.  I am wondering if now is the time to shift a bit to DL twice a week but have one of those days be very light.  Will think this over.  I've also reconfigured the "courage corner" to now much more easily accommodate bench press and overhead press from the rack.  Will be mulling over whether or not to start bringing in a day of each a week. 

10/23/19 Wednesday October 23, 2019 (DB 32kgs CL+Push Press)

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 32kgs CL+Push Press

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 24kgs CL 5 x Push press x 5

DB 28kgs CL 5 x Push press x 5

20 minutes:
DB 32kgs CL 3 x Push press x 3

got in 10 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 - Very happy with this.  Pretty heavy, but strong.  These are good for getting heavy weight overhead and locking out.

10/21/19 Monday October 21, 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

BB Squat:

warm up
45lb bar x 5
115lb x 5
155lb x 5
205lb x 3

work sets
245lb x 5 x 3 sets

BB DL:

warm up
45lb bar x 5
135lb x 5
185lb x 5
225lb x 3
275lb x 2

top work set
325lb 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 - Went back and looked, started all of this two weeks ago with 165 for the squat and 205 for the deadlift. So this is quite the jump over two weeks.  With that said, I purposefully started out easy particularly with the squat which I have no experience with.  So far I would say things are going well, other than I need to write out a full program here soon, including warm up weights, etc. so I can take the thinking out of things.  Also it is taking me a long time to run through both lifts.  I bought a couple "dead wedges" from Rogue Fitness to help me get the plates off for deadlifts and that helped a ton, like those a lot.

10/19/19 Saturday October 19, 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 - A bit more fatigued.  Barbell work is definitely a different animal, more of a whole body fatigue.  I think I can recover from the KB work perhaps a little bit faster, well at least KB ballistics, than heavy squats and deadlifts.  But obviously that just makes sense.

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.