Training in Portland, OR over the Thanksgiving break
8:15am- Training session - DB 24kgs CL+Push Press, CL+Jerk
24kg OH hold x 1/1
24kg PR x 1/1
24kg Sq x 1/1
DB 24kg OH hold x 1
DB 24kg PR x 1
DB 24kg SQ x 1
DB 24kg BU CL x 1
24kg SW x 10
DB 24kg SW x 5
5x:
DB 24kgs CL x 5 Push press x 5
3x:
DB 24kgs Jerk x 10
got in 8 sets, plus 3 x 2, and 2 x 1, for a total of 40 DB CL+Jerk up from 35 last week
rolling
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
9:15am - Complete
Notes - Got some training in outside the hotel Leah and I stayed in at Lloyd Center while visiting my family over Thanksgiving. Good, fun session with the bells, just being creative and focusing on overhead work and conditioning given the Squat Camp planned for tomorrow.
Sunday, December 1, 2019
Wednesday, November 27, 2019
11/27/19 Wednesday November 27, 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 4
got in 8 sets, plus 3 x 2, and 2 x 1, for a total of 40 DB CL+Jerk up from 35 last week
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 solid work, pleased with this overall. Pretty tough, the last sets were hard for sure. Good going into the break.
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 4
got in 8 sets, plus 3 x 2, and 2 x 1, for a total of 40 DB CL+Jerk up from 35 last week
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 solid work, pleased with this overall. Pretty tough, the last sets were hard for sure. Good going into the break.
Monday, November 25, 2019
11/25/19 Monday November 25, 2019 (BB Squat - better bar position, DL - hook grip breakthrough)
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 - 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 (improved bar position - not too low - immediate difference noted)
225 x 4
275 x 2
work sets
310 x 5 x 3 sets
BB DL:
warm up
135 x 5 hook
225 x 3 hook
315 x 2 hook
top work set
350 x 5 hook grip really excited about this
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 - Super pumped. Read the SS blue book and watched videos the last several days, appreciating that I have felt too much pressure on my wrists and elbows in the squat, knew something was off. After studying video and re-reading the SS Blue Book, I realized that I have been carrying the bar too low, sort of the opposite problem of carrying too high and doing a high bar squat. Putting the bar too low has resulted in the bar moving down my back on some reps, and putting way too much pressure on my wrists and elbows. I knew I needed a change and really honed in on what was necessary. I was able to make adjustments today and noticed an immediate difference, could get my palms more on top of the bar, not even really gripping it, and had plenty of control of the bar on the squat. I hooked grip every deadlift, which was absolutely no issue at all, felt significantly stronger through the mid pull and got every rep no issues, major improvement from last week. Using the hook grip is going to be a game changer for me. I think my hands are reasonably conditioned over the years from the kettlebell work, so this didn't cause me any discomfort on my thumbs at all, apparently for some people it does. I'm excited about this, really encouraging results today in both of these lifts.
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 (improved bar position - not too low - immediate difference noted)
225 x 4
275 x 2
work sets
310 x 5 x 3 sets
BB DL:
warm up
135 x 5 hook
225 x 3 hook
315 x 2 hook
top work set
350 x 5 hook grip really excited about this
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 - Super pumped. Read the SS blue book and watched videos the last several days, appreciating that I have felt too much pressure on my wrists and elbows in the squat, knew something was off. After studying video and re-reading the SS Blue Book, I realized that I have been carrying the bar too low, sort of the opposite problem of carrying too high and doing a high bar squat. Putting the bar too low has resulted in the bar moving down my back on some reps, and putting way too much pressure on my wrists and elbows. I knew I needed a change and really honed in on what was necessary. I was able to make adjustments today and noticed an immediate difference, could get my palms more on top of the bar, not even really gripping it, and had plenty of control of the bar on the squat. I hooked grip every deadlift, which was absolutely no issue at all, felt significantly stronger through the mid pull and got every rep no issues, major improvement from last week. Using the hook grip is going to be a game changer for me. I think my hands are reasonably conditioned over the years from the kettlebell work, so this didn't cause me any discomfort on my thumbs at all, apparently for some people it does. I'm excited about this, really encouraging results today in both of these lifts.
11/23/19 Saturday November 23, 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
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.
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.
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.
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