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
5x:
Chin-up x 3
32kg 2H SW x 10
Push-up x 10
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 - All good stuff, pretty easy here.
Monday, January 27, 2020
Friday, January 24, 2020
1/24/20 Friday January 24, 2020 (BB Squat, Bench, Powerclean)
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, Bench, Powerclean
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10, x 2
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 1
290 x 1
work sets
305 x 5 x 3 sets
Bench
45 bar x 5
95 x 5
135 x 5
work sets
185 x 5 x 3 sets
Powerclean:
45 bar x 5
95 x 3
135 x 3
work sets
155 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
8:30am - Complete
Notes - Squats were good, some decent reps there. First time benching, took some time to figure out the set up but overall, went well. Used wrist wraps on the last two sets, those were great, I think these will definitely help once this gets heavier. Will plan on adding 10 lbs a week for now and just benching once a week, see how this goes. PCs were heavy at the end, obviously not a great lift for me since I am just learning, but enjoy ripping the bar up off the ground, I want to keep working on this lift.
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, Bench, Powerclean
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10, x 2
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 1
290 x 1
work sets
305 x 5 x 3 sets
Bench
45 bar x 5
95 x 5
135 x 5
work sets
185 x 5 x 3 sets
Powerclean:
45 bar x 5
95 x 3
135 x 3
work sets
155 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
8:30am - Complete
Notes - Squats were good, some decent reps there. First time benching, took some time to figure out the set up but overall, went well. Used wrist wraps on the last two sets, those were great, I think these will definitely help once this gets heavier. Will plan on adding 10 lbs a week for now and just benching once a week, see how this goes. PCs were heavy at the end, obviously not a great lift for me since I am just learning, but enjoy ripping the bar up off the ground, I want to keep working on this lift.
1/22/20 Wednesday January 22, 2020 (light BB Squat, OHP, Chins)
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.
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.
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.
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