11/15/19 Friday November 15, 2019 (BB Squat, Powercleans)

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, Powercleans

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
225 x 3
275 x 2

work sets
295 x 5 x 3 sets

Powercleans:

75 x 3 x 2 sets (practicing)
125 x 3 x 5 sets (practicing)

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 - First time wearing weightlifting shoes, new Nike Romaleos 3, jet black, they are sweet, and they felt great.  So glad I got these.  Definitely helps for sure. Working on depth on the squat, some good reps.  Had one not great rep on the 2nd work set, 5th rep, but other than that all other reps were good.  Certainly 295 felt heavy, but the squats were solid, better depth, shoes helped, all good.  Continue to practice powercleans.  Need to make sure I keep my elbows locked into the shrug and don't pull with the arms, use the hips to rack.  I would say it's getting better, but this is going to be a long time before I feel like I have a half decent powerclean. However I really like this lift, it's fun, and it's been a good move to deadlift once a week and then work on these for additional pulling practice.

11/13/19 Wednesday November 13, 2019 (DB 32kgs CL+Jerk)

6:00am - belly breathing, Primal Move practice, Original Strength resets  - 45 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 32kgs 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

DB 24kgs CL+Jerk x 5

20 minutes:
DB 32kgs CL+Jerk x 3

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

7:45am - Complete

Notes - Pleased with how this went today.  Left shoulder, elbow, wrist just slightly "off" - going to have some bodywork done tomorrow and will focus on the shoulders, bicep tendons, elbows, forearms and wrists.  Should be fine.  Back, hips and legs feeling great this week.

11/11/19 Monday November 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 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
40kg 2H SW x 10

BB Squat:

warm up
45 bar x 5
135 x 5
225 x 3
260 x 2

work sets
290 x 5 x 3 sets

BB DL:

warm up
45 bar x 5
135 x 5
225 x 3
315 x 2

top work set
345 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 - I was pleased with this session today.  Good progress on the squat, after studying some video over the weekend I think I need to get a little deeper, and so I tried to focus on that today, with some success over looking over the video.  Important to hit good depth and not cheat any of this work. On the DL, I was excited as this went better than last week.  Felt like I had better grip strength on the bar, and while this certainly was not easy, the lockouts on the last two reps on the top work set were better than last week at 340. Progress.

11/9/19 Saturday November 9, 2019 (Powercleans)

1:15pm - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

1:45pm- Training session - variety

20kg arm bar + bent arm bar x 1/1
24kg GSq x 5

2x:
Pull-up x 2
Push-up x 10

Powerclean practice - hook grip

65 x 3 x 2
115 x 3 x 5

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

2:15pm - Complete

Notes - Feeling pretty good.  Practiced the hook grip with a few BB powercleans as I want to get practice racking the bar.  I need a hell of a lot of practice.  Getting the elbows up and bar onto the deltoids doesn't feel nature yet. Will just continue to keep at it. It is a fun movement to practice for sure.

11/8/19 Friday November 8, 2019 (BB Squat, Powercleans)

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, Powercleans

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
225 x 3
255 x 2

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

Powercleans:

45 bar x 5 x 2 sets (working top down, then from the ground)
65 x 3 x 2 sets (practicing)
115 x 3 x 5 sets (practicing)

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 - Very pleased with this, 285 on the squats went up very solidly.  Just very solid progress so far on that lift.  I am signed up for a Squat Camp with Starting Strength in Portland, OR on November 30.  I am excited.  I will learn a ton and that really should help me moving forward.  At this rate adding 10 lbs a week I would be squatting close to 315, 3 plates a side, which would be cool.  I also am enjoying the powercleans. Have a lot to work on there. Considering trying to add another day where I practice the movement, maybe Saturdays that makes some sense.

11/6/19 Wednesday November 6, 2019 (DB 32kgs CL+Jerk)

6:00am - belly breathing, Primal Move practice, Original Strength resets  - 45 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 32kgs 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

DB 24kgs CL x 5 Jerk x 5

20 minutes:
DB 32kgs CL x 3 Jerk 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

7:45am - Complete

Notes - pretty heavy, decently tough session.  I wasn't pushing density very much and as a result, didn't get in a ton of reps.  I may mix it up next week and drop down to double 24s and work on pressing. left hip area is still irritated from squatting and/or deadlifting from Monday. I suspect it is deadlifting. Narrow stance may not suit me. I had issues in the past with KBs when going too narrow. The adductors get too fired up. 

11/4/19 Monday November 4, 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 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
40kg 2H SW x 10

BB Squat:

warm up
45 bar x 5
135 x 5
225 x 3
255 x 2

work sets
280 x 5 x 3 sets

BB DL:

warm up
45 bar x 5
135 x 5
225 x 3
315 x 2

top work set
340 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 - A good day, particularly feel good about the squat, that was pretty strong, bar is feeling better and better on my back as I continue to get a bit more mobile and can move it lower.  The top set of DLs was tough, there is no doubt.  All warm up sets felt very strong including the 315 x 2.  The first 3 reps on the top set were solid, the 4th ok, 5th was tough.  Left hand grip starts to go.  I experimented with a closer stance with the feet, not sure about it, as my left hip has been barking all day today.  It continues to be all PRs here though, so no doubt I am going to feel it a bit doing heavy work.