10:00am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
10:45am - 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
11:00am- Training session - DB 24kgs CL+Jerk, DB 32kg carries
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+Jerks x 5
20 minutes:
DB 24kgs CL+Jerks x 5
11 sets
Total of 55 CL+jerks
DB 32kg farmer carries x 1 minute, x 4 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
11:45am - Complete
Notes - happy new year! Great start to 2020.
Friday, January 3, 2020
Monday, December 30, 2019
12/30/19 Monday December 30, 2019 (BB Squat, OHP, DL)
7:15am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
8:00am - 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
8:15am- Training session - BB Squat, OHP, DL
24kg TGU x 1/1
20kg BU PR x 2 BU FSQ x 2
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10
BB Squat:
warm up
45 bar x 5
135 x 5
185 x 3
225 x 2
work sets
245 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
105 x 3
115 x 2
work sets
125 x 5 x 3 sets
BB DL (all hooked):
warm up
135 x 5
225 x 3
top work set
275 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
9:30am - Complete
Notes - Very encouraging work sets today. The bar is moving fast on the squat. I need to get a little deeper. I have been gun shy given the issues from earlier in the month, but I can do it. Things are moving in the right direction. I definitely like how fast the bar is moving and I am encouraged. Worked in the OHP again today, we'll see how best to program. I think it's a lot to put in with heavy squat and dead. Deadlifts felt good, really good, obviously not "heavy" yet but that's ok. Building confidence back up. I think I will DL again on Friday and see how 295 feels on the bar for a top set of 5. After that it may be back to DL once a week and try and go up 10 lbs each week again.
8:00am - 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
8:15am- Training session - BB Squat, OHP, DL
24kg TGU x 1/1
20kg BU PR x 2 BU FSQ x 2
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10
BB Squat:
warm up
45 bar x 5
135 x 5
185 x 3
225 x 2
work sets
245 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
105 x 3
115 x 2
work sets
125 x 5 x 3 sets
BB DL (all hooked):
warm up
135 x 5
225 x 3
top work set
275 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
9:30am - Complete
Notes - Very encouraging work sets today. The bar is moving fast on the squat. I need to get a little deeper. I have been gun shy given the issues from earlier in the month, but I can do it. Things are moving in the right direction. I definitely like how fast the bar is moving and I am encouraged. Worked in the OHP again today, we'll see how best to program. I think it's a lot to put in with heavy squat and dead. Deadlifts felt good, really good, obviously not "heavy" yet but that's ok. Building confidence back up. I think I will DL again on Friday and see how 295 feels on the bar for a top set of 5. After that it may be back to DL once a week and try and go up 10 lbs each week again.
12/28/19 Saturday December 28, 2019 (BB OHP, farmer carries in Kauai))
Training from Kauai, HI for vacation
8:30pm - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
8:45pm - warm up
Some overhead holds with light KBs, some KB presses, squats, swings, just different things to get the body warmed up
9:00pm- Training session - BB Bench, OHP
BB OHP:
warm up
45 bar x 5
95 x 5
top work sets
135 x 5
135 x 4
135 x 4
135 x 2
farmer carries - 2 70lb dumbells
6 sets x 1 minute each
rolling
hanging from the bar
Bear crawls 2 minutes
9:30pm - Complete
Notes - Very simple training approach. 135 is too difficult right now to get 3 sets of 5, so I realize if I actually try and work this lift now into an NLP I need to start lower, probably 125, and move up maybe 2 1/2 or max 5 pound increments (I am going to need more micro plates). My form is shit and I need to keep reading the Blue Book to get better, but it's certainly a lift to love. Finished with some conditioning with farmers, always a good option for some conditioning work.
8:30pm - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
8:45pm - warm up
Some overhead holds with light KBs, some KB presses, squats, swings, just different things to get the body warmed up
9:00pm- Training session - BB Bench, OHP
BB OHP:
warm up
45 bar x 5
95 x 5
top work sets
135 x 5
135 x 4
135 x 4
135 x 2
farmer carries - 2 70lb dumbells
6 sets x 1 minute each
hanging from the bar
Bear crawls 2 minutes
9:30pm - Complete
Notes - Very simple training approach. 135 is too difficult right now to get 3 sets of 5, so I realize if I actually try and work this lift now into an NLP I need to start lower, probably 125, and move up maybe 2 1/2 or max 5 pound increments (I am going to need more micro plates). My form is shit and I need to keep reading the Blue Book to get better, but it's certainly a lift to love. Finished with some conditioning with farmers, always a good option for some conditioning work.
Friday, December 27, 2019
12/27/19 Friday December 27, 2019 (BB Squat, DL in Kauai))
Training from Kauai, HI for vacation
8:45pm - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
9:00am - warm up
Some overhead holds with light KBs, some KB presses, squats, cleans, swings, just different things to get the body warmed up
9:15am- Training session - BB Squat, DL
BB Squat:
warm up
45 bar x 5
135 x 5
185 x 5
work sets
225 x 5 x 3 sets (belt and shoes)
BB DL (hook grip and belt and shoes all sets):
warm up
135 x 5
185 x 5
225 x 3
top work set
245 x 5 (this felt incredibly easy)
Overhead press:
45 bar x 5 x 3 (tried to practice better technique from the Blue Book)
rolling
hanging from the bar
Bear crawls 2 minutes
10:00am - Complete
Notes - This was a good day. Strength felt there, a lot, lot was in the tank even after jumping up from 195 on the squat and 205 on the DL on Monday. This is a good sign. I will probably add 20 lbs to the bar the next workout, and keep doing that until I feel like it stalls. Maybe can do that for 3 workouts I suspect and that will get me back pretty close to where I was, and then just try and keep going on the NLP with 5 lb jumps. We'll see. I've made a decision to work in OHP as well, not sure where I will start that lift. I'd love to start it with a plate on each side but from Monday that would be probably tough to do for 5 x 3 sets. I'll think about it. Depends on how things go tomorrow as that will be the main lift I practice. Going to use a belt this time as well and see if that helps. I don't think I am going to bench. Haven't decided yet.
8:45pm - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
9:00am - warm up
Some overhead holds with light KBs, some KB presses, squats, cleans, swings, just different things to get the body warmed up
9:15am- Training session - BB Squat, DL
BB Squat:
warm up
45 bar x 5
135 x 5
185 x 5
work sets
225 x 5 x 3 sets (belt and shoes)
BB DL (hook grip and belt and shoes all sets):
warm up
135 x 5
185 x 5
225 x 3
top work set
245 x 5 (this felt incredibly easy)
Overhead press:
45 bar x 5 x 3 (tried to practice better technique from the Blue Book)
hanging from the bar
Bear crawls 2 minutes
10:00am - Complete
Notes - This was a good day. Strength felt there, a lot, lot was in the tank even after jumping up from 195 on the squat and 205 on the DL on Monday. This is a good sign. I will probably add 20 lbs to the bar the next workout, and keep doing that until I feel like it stalls. Maybe can do that for 3 workouts I suspect and that will get me back pretty close to where I was, and then just try and keep going on the NLP with 5 lb jumps. We'll see. I've made a decision to work in OHP as well, not sure where I will start that lift. I'd love to start it with a plate on each side but from Monday that would be probably tough to do for 5 x 3 sets. I'll think about it. Depends on how things go tomorrow as that will be the main lift I practice. Going to use a belt this time as well and see if that helps. I don't think I am going to bench. Haven't decided yet.
Tuesday, December 24, 2019
12/24/19 Tuesday December 24, 2019 (BB Bench, OHP in Kauai))
Training from Kauai, HI for vacation
12:30pm - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
12:45pm - warm up
Some overhead holds with light KBs, some KB presses, squats, swings, just different things to get the body warmed up
1:00pm- Training session - BB Bench, OHP
BB Bench:
warm up
45 bar x 5
95 x 5
135 x 5
185 x 5 (easy)
205 x 3 (left elbow didn't like it)
work sets
185 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
top work sets
135 x 3 x 3 sets
rolling
hanging from the bar
Bear crawls 2 minutes
1:30pm - Complete
Notes - Well, this was a fun experiment. I haven't bench pressed in something like 6, 7 years. It's been a hell of a long time. So it was odd to do that. I will have to study the Blue Book quite a bit, I have little idea if I was in the most advantageous positions but was trying to fire the lats, push into the ground with the feet, look at the ceiling not the bar, etc. Everything was pretty good except my left elbow got irritated at 205 lbs, so I dropped back and just did 3 work sets at 185. The reps were super easy. Way back in the day I had worked up to a 235 bench, at 190 lbs bodyweight, so now at 220 lbs bodyweight if I developed great technique and worked at it, I think I could get to a 300 bench. I really don't give a shit. Something about that lift jacked me up before and I am not particularly interested in going down that road again. Now on the other hand overhead pressing with the bar was amazing today and felt awesome once I had a plate on each side. With all of the KB work I have done over the years, this is a stronger position for me, and I enjoy getting that bar overhead. Working towards a bodyweight press is a great goal and it's time for me to work it into the NLP. I will OHP one more time this week, but not bench. Just not that excited about it.
12:30pm - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
12:45pm - warm up
Some overhead holds with light KBs, some KB presses, squats, swings, just different things to get the body warmed up
1:00pm- Training session - BB Bench, OHP
BB Bench:
warm up
45 bar x 5
95 x 5
135 x 5
185 x 5 (easy)
205 x 3 (left elbow didn't like it)
work sets
185 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
top work sets
135 x 3 x 3 sets
hanging from the bar
Bear crawls 2 minutes
1:30pm - Complete
Notes - Well, this was a fun experiment. I haven't bench pressed in something like 6, 7 years. It's been a hell of a long time. So it was odd to do that. I will have to study the Blue Book quite a bit, I have little idea if I was in the most advantageous positions but was trying to fire the lats, push into the ground with the feet, look at the ceiling not the bar, etc. Everything was pretty good except my left elbow got irritated at 205 lbs, so I dropped back and just did 3 work sets at 185. The reps were super easy. Way back in the day I had worked up to a 235 bench, at 190 lbs bodyweight, so now at 220 lbs bodyweight if I developed great technique and worked at it, I think I could get to a 300 bench. I really don't give a shit. Something about that lift jacked me up before and I am not particularly interested in going down that road again. Now on the other hand overhead pressing with the bar was amazing today and felt awesome once I had a plate on each side. With all of the KB work I have done over the years, this is a stronger position for me, and I enjoy getting that bar overhead. Working towards a bodyweight press is a great goal and it's time for me to work it into the NLP. I will OHP one more time this week, but not bench. Just not that excited about it.
12/23/19 Monday December 23, 2019 (BB Squat, DL in Kauai))
Training from Kauai, HI for vacation
Swimming in the ocean - 2 hours
1:15pm - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
1:30pm - warm up
Some overhead holds with light KBs, some KB presses, squats, swings, just different things to get the body warmed up
1:45pm- Training session - BB Squat, DL
BB Squat:
warm up
45 bar x 5
95 x 5
135 x 5 (with belt)
work sets
175 x 5 x 3 sets (belt)
BB DL (hook grip all sets):
warm up
45 bar x 5
135 x 5
175 x 5
top work set
205 x 5 (this felt incredibly easy)
Overhead press:
45 bar x 5
rolling
hanging from the bar
Bear crawls 2 minutes
2:30pm - Complete
Notes - OK, getting back in the game, it felt great. Was extremely cautious today and didn't want to push the weights hard at all, but it was hot in the gym, and I ended up doing some good work. No issues on anything, which is the main thing. Felt good getting back into the squat, felt safer having the belt on. Didn't love the belt for deadlifting, but I will still with it, I know it will ultimately be helpful and it's good to use it. I was very pleasantly surprised at how good and easy deadlifting felt. Good for the back. My plan is to bump up 20 lbs in each lift later this week, going for 195 on the squat and 225 in the DL for work sets. More or less dropping back into a revised NLP at much lower weights but will try and ramp quickly, but safely. I am thinking I can get back to 275 in the squat and 300 in the DL quickly, and then will be very intentional about adding to the bar but only what I can absolutely handle, probably 5 lb increments. I must get better reps in the squat this time around given the lessons over the last several weeks.
Swimming in the ocean - 2 hours
1:15pm - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
1:30pm - warm up
Some overhead holds with light KBs, some KB presses, squats, swings, just different things to get the body warmed up
1:45pm- Training session - BB Squat, DL
BB Squat:
warm up
45 bar x 5
95 x 5
135 x 5 (with belt)
work sets
175 x 5 x 3 sets (belt)
BB DL (hook grip all sets):
warm up
45 bar x 5
135 x 5
175 x 5
top work set
205 x 5 (this felt incredibly easy)
Overhead press:
45 bar x 5
95 x 5 (just wanted to see what it felt like)
hanging from the bar
Bear crawls 2 minutes
2:30pm - Complete
Notes - OK, getting back in the game, it felt great. Was extremely cautious today and didn't want to push the weights hard at all, but it was hot in the gym, and I ended up doing some good work. No issues on anything, which is the main thing. Felt good getting back into the squat, felt safer having the belt on. Didn't love the belt for deadlifting, but I will still with it, I know it will ultimately be helpful and it's good to use it. I was very pleasantly surprised at how good and easy deadlifting felt. Good for the back. My plan is to bump up 20 lbs in each lift later this week, going for 195 on the squat and 225 in the DL for work sets. More or less dropping back into a revised NLP at much lower weights but will try and ramp quickly, but safely. I am thinking I can get back to 275 in the squat and 300 in the DL quickly, and then will be very intentional about adding to the bar but only what I can absolutely handle, probably 5 lb increments. I must get better reps in the squat this time around given the lessons over the last several weeks.
12/16/19 Monday December 16, 2019 through Sunday December 22, 2019
Quick log for this week working through the injury. Walked the dog every morning for an hour. Felt great for my back and legs. Practiced squatting, pull-ups, and push-ups 3 days last week (M/W/F). Did 6 sets, 8 sets, then 10 sets on the 3 days of each exercise, sets of 5 for squats, pull-ups were in a 2/3 rep format alternating each set, and push-ups were sets of 10. Didn't touch a weight other than warmed up deadlifting the 48kg each day. Also got to my bodyworker / acupuncturist several times, which was a huge help, really turned a corner. His thought was that I had sprained a ligament near the or the SI joint, and had taken a lot of load on the right side, which was locked up, though left side was painful, as I think it was pulled during the bad squat attempt. It's been a real learning experience. I am a bit scared now to go back to heavy squatting, but I need to get over it. I know the number of things I didn't do right and can do better. I'll be dropping way back and restarting my NLP under Starting Strength, and re-building up. My belt arrived from Dominion Strength just in time for our trip to Kauai, so I will get a chance to practice. I am pretty sure I will feel a lot more confident and safer with the belt on at heavier weights.
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