12:45pm - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
1:15pm- Training session - variety
20kg arm bar + bent arm bar x 1/1
24kg GSq x 5
3x:
Pull-up x 2
Push-up x 10
Powerclean practice - hook grip
75 x 3 x 2
135 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
1:45pm - Complete
Notes - More PC practice. Felt good. I am enjoying this lift. I feel like things are going well enough I can keep adding 5 lbs to the bar each week.
Monday, November 25, 2019
11/22/19 Friday November 22, 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
305 x 5 x 3 sets
Powercleans:
75 x 3 x 2 sets
125 x 3 x 2 sets
135 x 3 x 5 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
8:15am - Complete
Notes - Pretty hard on the squats, too much pressure on my wrists. I know there is some technique improvement that can be had and I am going to study video and re-read the SS blue book to identify options. Honestly I don't think I should even feel anything at all on my wrists during this lift. I will figure this out. Mostly good reps on the PC, a few were "off" but generally feeling ok about that lift, just have to keep the elbows straight through the thighs and into the jumping position so I am not pulling with the arms.
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
305 x 5 x 3 sets
Powercleans:
75 x 3 x 2 sets
125 x 3 x 2 sets
135 x 3 x 5 sets
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 - Pretty hard on the squats, too much pressure on my wrists. I know there is some technique improvement that can be had and I am going to study video and re-read the SS blue book to identify options. Honestly I don't think I should even feel anything at all on my wrists during this lift. I will figure this out. Mostly good reps on the PC, a few were "off" but generally feeling ok about that lift, just have to keep the elbows straight through the thighs and into the jumping position so I am not pulling with the arms.
Wednesday, November 20, 2019
11/20/19 Wednesday November 20, 2019 (DB 32kgs 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 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 2
DB 32kgs CL+Jerk x 3
DB 32kgs CL+Jerk x 5
got in 3 sets, plus x2 x3, for a total of 35 DB CL+Jerk
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 - Really good session. Left wrist etc. has been improving. Notice a bit more with the shoulder, it's just a bit worn down I think and will benefit from bodywork. It's been several weeks since I have had any. Have a session tomorrow so that's great timing.
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+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 2
DB 32kgs CL+Jerk x 3
DB 32kgs CL+Jerk x 5
got in 3 sets, plus x2 x3, for a total of 35 DB CL+Jerk
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 - Really good session. Left wrist etc. has been improving. Notice a bit more with the shoulder, it's just a bit worn down I think and will benefit from bodywork. It's been several weeks since I have had any. Have a session tomorrow so that's great timing.
Tuesday, November 19, 2019
11/18/19 Monday November 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 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
275 x 2
work sets
300 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
350 x 4, failed on the 5th rep, tried again, another fail (left hand grip both 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
7:45am - Complete
Notes - So I checked and this is my 7th week lifting barbells and trying to work through the Novice LP in Starting Strength, focusing just on Squat and Deadlift for now (no pressing), plus Powercleans. And today I experienced my first failed rep - couldn't hold the bar on the last rep on the DL, left hand, it's been the issue every time and though I never failed to lockout a rep until today, this got me. After doing some studying, it's clear that its time to try the Hook Grip on the DLs so I am going to start practicing this. It is frustrating because I was strong enough to lock out these reps, just could not hold on to the bar. On the other hand, another PR in the squat and officially hit 300lbs today, so that was pretty cool. Inching towards 315 which will be a nice milestone. I feel like this lift is still progressing well, though it is certainly getting heavier.
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 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
275 x 2
work sets
300 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
350 x 4, failed on the 5th rep, tried again, another fail (left hand grip both 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
7:45am - Complete
Notes - So I checked and this is my 7th week lifting barbells and trying to work through the Novice LP in Starting Strength, focusing just on Squat and Deadlift for now (no pressing), plus Powercleans. And today I experienced my first failed rep - couldn't hold the bar on the last rep on the DL, left hand, it's been the issue every time and though I never failed to lockout a rep until today, this got me. After doing some studying, it's clear that its time to try the Hook Grip on the DLs so I am going to start practicing this. It is frustrating because I was strong enough to lock out these reps, just could not hold on to the bar. On the other hand, another PR in the squat and officially hit 300lbs today, so that was pretty cool. Inching towards 315 which will be a nice milestone. I feel like this lift is still progressing well, though it is certainly getting heavier.
Saturday, November 16, 2019
11/16/19 Saturday November 16, 2019 (Powercleans)
12:45pm - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
1:15pm- Training session - variety
20kg arm bar + bent arm bar x 1/1
24kg GSq x 5
3x:
Pull-up x 2
Push-up x 10
Powerclean practice - hook grip
75 x 3 x 2
125 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
1:45pm - Complete
Notes - More powerclean practice, just feel like I need to get reps in on this where possible. Continue to re-read Starting Strength, I focused on the hook grip and keeping the elbows locked today. Also out of the rack catching to the thigh, then to the ground, as opposed to straight to the ground. I think I made a few improvements today.
1:15pm- Training session - variety
20kg arm bar + bent arm bar x 1/1
24kg GSq x 5
3x:
Pull-up x 2
Push-up x 10
Powerclean practice - hook grip
75 x 3 x 2
125 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
1:45pm - Complete
Notes - More powerclean practice, just feel like I need to get reps in on this where possible. Continue to re-read Starting Strength, I focused on the hook grip and keeping the elbows locked today. Also out of the rack catching to the thigh, then to the ground, as opposed to straight to the ground. I think I made a few improvements today.
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.
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)
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.
Wednesday, November 13, 2019
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.
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.
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