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 - BB Squat, OHP, Pull-ups
24kg TGU x 1/1
20kg BU FSQ x 1 BU PR x 1
48kg DL x 5
24kg 2H SW x 10
32kg 2H SW x 10, x 2 sets
BB Squat:
warm up
45 bar x 5
135 x 5
185 x 3
215 x 2
work sets
235 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
75 x 5
95 x 3
115 x 2
125 x 1
work sets
135 x 5 x 2 sets
135 x 4 x 1 set
135 x 3 x 1 set
Chins to failure
x 5
x 5
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
8:30am - Complete
Notes - good day. Had a lot of acupunture on Tuesday to try and release this left hip / low left back. Helped a lot. I like the light squat day. It's a relief to be squatting 235, so easy compared to the other days. I think this is a big help mentally and also helps on technique.
Friday, January 24, 2020
1/20/20 Monday January 20, 2020 (BB Squat, DL)
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, OHP, DL
24kg TGU x 1/1
24kg BU FSQ x 1/1
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
48kg DL x 5
32kg 2H SW x 10, x 2
BB Squat:
warm up
45 bar x 5
135 x 5
225 x 3
255 x 1
280 x 1
work sets
300 x 5 x 3 sets
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
275 x 1
305 x 1
top work set
325 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
8:30am - Complete
Notes - Pretty good day. Left hip bothering me since Saturday, getting some bodywork tomorrow I hope will help.
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, OHP, DL
24kg TGU x 1/1
24kg BU FSQ x 1/1
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
48kg DL x 5
32kg 2H SW x 10, x 2
BB Squat:
warm up
45 bar x 5
135 x 5
225 x 3
255 x 1
280 x 1
work sets
300 x 5 x 3 sets
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
275 x 1
305 x 1
top work set
325 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
8:30am - Complete
Notes - Pretty good day. Left hip bothering me since Saturday, getting some bodywork tomorrow I hope will help.
Friday, January 17, 2020
1/17/20 Friday January 17, 2020 (BB Squat, Powerclean)
5:30am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
6:15am - 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
6:30am- Training session - BB Squat, Powerclean
24kg TGU x 1/1
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
225 x 3
255 x 1
275 x 1
work sets
295 x 5 x 3 sets
Powerclean:
45 x 5
95 x 3
125 x 3
work sets
145 x 3 x 3 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
7:15am - Complete
Notes - this was a good day. I dropped OHP as I think it has been too much with squats etc. and need to figure out where to program it. I think I have not been getting tight and the lean-back has been aggravating my QL on the left side. Need to get tighter on that lift for sure. So I just didn't want to deal with it today. Powercleans were strong, I enjoyed those. I do like that lift.
6:15am - 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
6:30am- Training session - BB Squat, Powerclean
24kg TGU x 1/1
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
225 x 3
255 x 1
275 x 1
work sets
295 x 5 x 3 sets
Powerclean:
45 x 5
95 x 3
125 x 3
work sets
145 x 3 x 3 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
7:15am - Complete
Notes - this was a good day. I dropped OHP as I think it has been too much with squats etc. and need to figure out where to program it. I think I have not been getting tight and the lean-back has been aggravating my QL on the left side. Need to get tighter on that lift for sure. So I just didn't want to deal with it today. Powercleans were strong, I enjoyed those. I do like that lift.
Wednesday, January 15, 2020
1/15/20 Wednesday January 15, 2020 (light BB Squat, DB CL 24/28/32, Chins)
6:30am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:15am - 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
7:30am- Training session - BB Squat, DB CL 24/28/32, Pull-ups
24kg TGU x 1/1
20kg BU FSQ x 1 BU PR x 1
48kg DL x 5
24kg 2H SW x 10
32kg 2H SW x 10, x 2 sets
BB Squat:
warm up
45 bar x 5
135 x 5
185 x 3
205 x 2
work sets
225 x 5 x 3 sets
DB 24kgs CL x 5
DB 28kgs CL x 5, x 5 sets
DB 32kgs CL x 5, x 3 sets
Chins to failure
x 5
x 3
x 2
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
8:30am - Complete
Notes - Pretty good day. I decided to include a light squat day to see if I can start greasing the groove and also getting more reps under the bar that are far away from heavy efforts. I think it will help. 225 is about 75% of my latest work sets on heavy day (290). This was good. I wanted to bench today but didn't want to deal with moving the rack around and am waiting for my new Rogue rack to arrive this week. I will then dial it all in. Chins were not good enough. I will keep working. That was pretty weak.
7:15am - 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
7:30am- Training session - BB Squat, DB CL 24/28/32, Pull-ups
24kg TGU x 1/1
20kg BU FSQ x 1 BU PR x 1
48kg DL x 5
24kg 2H SW x 10
32kg 2H SW x 10, x 2 sets
BB Squat:
warm up
45 bar x 5
135 x 5
185 x 3
205 x 2
work sets
225 x 5 x 3 sets
DB 24kgs CL x 5
DB 28kgs CL x 5, x 5 sets
DB 32kgs CL x 5, x 3 sets
Chins to failure
x 5
x 3
x 2
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
8:30am - Complete
Notes - Pretty good day. I decided to include a light squat day to see if I can start greasing the groove and also getting more reps under the bar that are far away from heavy efforts. I think it will help. 225 is about 75% of my latest work sets on heavy day (290). This was good. I wanted to bench today but didn't want to deal with moving the rack around and am waiting for my new Rogue rack to arrive this week. I will then dial it all in. Chins were not good enough. I will keep working. That was pretty weak.
Monday, January 13, 2020
1/13/20 Monday January 13, 2020 (BB Squat, OHP, DL)
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, OHP, DL
24kg TGU x 1/1
24kg BU FSQ x 1/1
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
48kg DL x 5
32kg 2H SW x 10, x 2
BB Squat:
warm up
45 bar x 5
135 x 5
185 x 3
225 x 2
265 x 1
work sets
290 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
125 x 3
work sets
135 x 5 x 3 sets (a reset, and this isn't going all that well)
BB DL (all hooked):
warm up
135 x 5 (tweak in left QL / low back on last rep)
135 x 3 (belt on, setting back every rep)
225 x 3
275 x 2
top work set
315 x 5 (did these as singles, and really set my back)
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
8:30am - Complete
Notes - An interesting day. Felt confident squatting, got some good reps in with better depth. Focusing on pushing out my knees, that cue is helping. In the DL, I think I let my low back go "soft" after lockout as I went to set down the bar after the last rep with 135. Felt a tweak, a little like what I had felt in DC in early December that set me back weeks, but not the same. That happened first on a bad squat rep, and then I DL's a PR with 365 on the bar, not a good idea. Today I was like shit. Do I stop now? I didn't think so. I rolled out my back for a minute, and then I said, what the hell, that was a stupid rep, I need to set the shit out of my back and don't let it go soft. I methodically then worked up to a top set of 5 with 315 on the bar. Singles really, not a set of 5, as I just wasn't confident and wanted a total reset between each rep. I mean seriously who the fuck cares. I need to be smart. The bar was heavy, I am not going to lie, but hell it's probably always going to feel heavy with 3 plates on each side. The good news is that I didn't grind any reps. They were good reps, locked my back, stayed tight until the bar was set down at the end of the rep. I actually think some of my issues with the QL on my left side are coming from overhead pressing. I am not sure it is working for me right now, I think the lean back may be doing something with my QL. There is probably a technique issue going on as well, but the layback could be an issue for me if I am not locking down my glutes, which I don't think I am, and too much is going into the low back. I'm also debating whether I really should squat heavy, OHP, and then deadlift heavy on the same day. I definitely am not going to OHP twice a week, at least with the bar, maybe kettlebells one day and the bar one day, and one day of Bench. I think I need to mix this up a bit more. I need to think about it and probably spread out the training better over the course of a week.
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, OHP, DL
24kg TGU x 1/1
24kg BU FSQ x 1/1
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
48kg DL x 5
32kg 2H SW x 10, x 2
BB Squat:
warm up
45 bar x 5
135 x 5
185 x 3
225 x 2
265 x 1
work sets
290 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
125 x 3
work sets
135 x 5 x 3 sets (a reset, and this isn't going all that well)
BB DL (all hooked):
warm up
135 x 5 (tweak in left QL / low back on last rep)
135 x 3 (belt on, setting back every rep)
225 x 3
275 x 2
top work set
315 x 5 (did these as singles, and really set my back)
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
8:30am - Complete
Notes - An interesting day. Felt confident squatting, got some good reps in with better depth. Focusing on pushing out my knees, that cue is helping. In the DL, I think I let my low back go "soft" after lockout as I went to set down the bar after the last rep with 135. Felt a tweak, a little like what I had felt in DC in early December that set me back weeks, but not the same. That happened first on a bad squat rep, and then I DL's a PR with 365 on the bar, not a good idea. Today I was like shit. Do I stop now? I didn't think so. I rolled out my back for a minute, and then I said, what the hell, that was a stupid rep, I need to set the shit out of my back and don't let it go soft. I methodically then worked up to a top set of 5 with 315 on the bar. Singles really, not a set of 5, as I just wasn't confident and wanted a total reset between each rep. I mean seriously who the fuck cares. I need to be smart. The bar was heavy, I am not going to lie, but hell it's probably always going to feel heavy with 3 plates on each side. The good news is that I didn't grind any reps. They were good reps, locked my back, stayed tight until the bar was set down at the end of the rep. I actually think some of my issues with the QL on my left side are coming from overhead pressing. I am not sure it is working for me right now, I think the lean back may be doing something with my QL. There is probably a technique issue going on as well, but the layback could be an issue for me if I am not locking down my glutes, which I don't think I am, and too much is going into the low back. I'm also debating whether I really should squat heavy, OHP, and then deadlift heavy on the same day. I definitely am not going to OHP twice a week, at least with the bar, maybe kettlebells one day and the bar one day, and one day of Bench. I think I need to mix this up a bit more. I need to think about it and probably spread out the training better over the course of a week.
Sunday, January 12, 2020
1/11/20 Saturday January 11, 2020 (Variety)
11:30am - Walk the dog, belly breathing, Primal Move practice, Original Strength resets - 60 minutes
12:30pm- Training session - variety
24kg TGU x 1/1
24kg GSq x 5
24kg DL x 5
24kg 2H SW x 10
6x:
Chin-up x 3 (trying to go to all Chins or at least a lot more Chins)
Push-up x 10
DB 32kgs farmer carry x 1 min x 2 sets
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
1:00pm - Complete
Notes - Really good, writing this on Sunday, great weekend all around and body feeling good. Hip and back the best they have felt in a few weeks. For some reason I think the explosive work with the powerclean really helped on Friday.
12:30pm- Training session - variety
24kg TGU x 1/1
24kg GSq x 5
24kg DL x 5
24kg 2H SW x 10
6x:
Chin-up x 3 (trying to go to all Chins or at least a lot more Chins)
Push-up x 10
DB 32kgs farmer carry x 1 min x 2 sets
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
1:00pm - Complete
Notes - Really good, writing this on Sunday, great weekend all around and body feeling good. Hip and back the best they have felt in a few weeks. For some reason I think the explosive work with the powerclean really helped on Friday.
1/10/20 Friday January 10, 2020 (BB Squat, OHP, Powerclean)
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, OHP, Powerclean
24kg TGU x 1/1
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
265 x 1
work sets
285 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
105 x 3
work sets
140 x 5 x 1 set
140 x 3 x 1 set
140 x 3 x 1 set
140 x 3 x 1 set
Powerclean:
45 x 5
75 x 3
95 x 3
work sets
125 x 3 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
8:30am - Complete
Notes - Happy with the squats, bar moved fast, keep it over midfoot. Not a great day on the OHP, too much overhead work this week, Wed fatigued me. I am going to have to mix it up. I can't be going overhead every single session, have to start benching, it is time. Powercleans were easy, I can go heavier, but haven't done these in a month, so didn't want to jump it too heavy.
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, OHP, Powerclean
24kg TGU x 1/1
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
265 x 1
work sets
285 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
105 x 3
work sets
140 x 5 x 1 set
140 x 3 x 1 set
140 x 3 x 1 set
140 x 3 x 1 set
Powerclean:
45 x 5
75 x 3
95 x 3
work sets
125 x 3 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
8:30am - Complete
Notes - Happy with the squats, bar moved fast, keep it over midfoot. Not a great day on the OHP, too much overhead work this week, Wed fatigued me. I am going to have to mix it up. I can't be going overhead every single session, have to start benching, it is time. Powercleans were easy, I can go heavier, but haven't done these in a month, so didn't want to jump it too heavy.
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