From San Diego
On vacation with Leah. We went to the gym at the resort. It was a shitty facility but they had some light kettlebells and I ended up doing about 30 minutes or so of work with a 20kg bell. Mostly single arm clean and jerks, some swings, some squats, a few presses. Been working through issues with the left elbow (inner), so I put into place Rippetoe's pin firing protocol to work through this using low rep, high set chins. Did doubles for 20 minutes, on the minute, got in 40 chin ups this way. It was tough. Sets 8 and 9 sucked and then it started getting better actually and has been feeling better for the rest of the day. I am somewhat amazed and hope this sticks. The protocol is do this every 5 days for 3 weeks, adding reps every time, trying to go from 40 to 150 (wow). All in very low sets (3 reps a set max, so the last time, you are talking about trying to work through this for 50 minutes, that sounds incredibly difficult). Over the course of 3 weeks you are doing this 5 times. So you need to add about 22 or so reps each time. I'm planning on doing this and seeing it through. From reading the Starting Strength boards, this has worked for a lot of people so I will run with it.
Monday, February 17, 2020
2/14/20 Friday February 14, 2020 (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, Chins
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
315 x 1
work sets
335 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
115 x 3
work sets
125 x 5 x 3 sets
Chins
x 6
x 4
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
8:15am - Complete
Notes - Writing this on Monday the 17th from Palm Springs for some vacation. Another PR on the squat. That was great. Been working through left elbow (inner) issues since leaving on Friday. Doing the Rippetoe "pin firing" protocol using low rep, high sets on chins to work through it. Thinking about what I want to do for training when I come back from vacation.
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, Chins
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
315 x 1
work sets
335 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
115 x 3
work sets
125 x 5 x 3 sets
Chins
x 6
x 4
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
8:15am - Complete
Notes - Writing this on Monday the 17th from Palm Springs for some vacation. Another PR on the squat. That was great. Been working through left elbow (inner) issues since leaving on Friday. Doing the Rippetoe "pin firing" protocol using low rep, high sets on chins to work through it. Thinking about what I want to do for training when I come back from vacation.
Wednesday, February 12, 2020
2/12/20 Wednesday February 12, 2020 (light BB Squat, bench, powercleans)
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, powercleans
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
225 x 3
work sets
265 x 5 x 3 sets
BB Bench:
warm up
45 bar x 5
135 x 5
165 x 3
185 x 2
work sets
205 x 5 x 3
Powerclean:
45 bar x 5
95 x 3
135 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
8:15am - Complete
Notes - All pretty good today. I should have pushed the weight up on powercleans. That lift is not really moving up, though I did have more power today with it. Bench going up, it's not hard at all. Left elbow doesn't like it though. I need to find the best groove and where to move the elbows.
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, powercleans
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
225 x 3
work sets
265 x 5 x 3 sets
BB Bench:
warm up
45 bar x 5
135 x 5
165 x 3
185 x 2
work sets
205 x 5 x 3
Powerclean:
45 bar x 5
95 x 3
135 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
8:15am - Complete
Notes - All pretty good today. I should have pushed the weight up on powercleans. That lift is not really moving up, though I did have more power today with it. Bench going up, it's not hard at all. Left elbow doesn't like it though. I need to find the best groove and where to move the elbows.
2/10/20 Monday February 10, 2020 (BB Squat, DL, OHP)
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
7:15am- Training session - BB Squat, DL, OHP
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
275 x 1
310 x 1
work sets
330 x 5 x 3 sets
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
275 x 1
315 x 1
335 x 1
top work set
355 x 5
BB OHP:
warm up
45 bar x 5
95 x 5
115 x 3
work sets
120 x 5 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
8:15am - Complete
Notes - A good squat and deadlift day. Another squat PR, definitely challenging, but I have been able to push past the 325 lb barrier where I had the failed rep in early December that sent me down a tough road for some time. That's exciting. 355 on the DL is not a PR, but getting close. It was challenging, but not a concern I wouldn't get the reps. It is difficult to do after really heavy squatting. I wanted to do it before pressing just so I wasn't really fatigued, but I think next time I will press between the squat and DL. Will give the lower back 10-15 minutes of rest, I think that's a better idea.
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
7:15am- Training session - BB Squat, DL, OHP
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
275 x 1
310 x 1
work sets
330 x 5 x 3 sets
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
275 x 1
315 x 1
335 x 1
top work set
355 x 5
BB OHP:
warm up
45 bar x 5
95 x 5
115 x 3
work sets
120 x 5 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
8:15am - Complete
Notes - A good squat and deadlift day. Another squat PR, definitely challenging, but I have been able to push past the 325 lb barrier where I had the failed rep in early December that sent me down a tough road for some time. That's exciting. 355 on the DL is not a PR, but getting close. It was challenging, but not a concern I wouldn't get the reps. It is difficult to do after really heavy squatting. I wanted to do it before pressing just so I wasn't really fatigued, but I think next time I will press between the squat and DL. Will give the lower back 10-15 minutes of rest, I think that's a better idea.
Saturday, February 8, 2020
2/8/20 Saturday February 8, 2020 (Variety)
3:30pm - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
4:00pm- Training session - variety
DB 20kgs DL x 5
20kg GSq x 5
20kg SW x 10
DB 20kgs rack hold x 1 PR x 1
5x:
DB 20kgs CL x 5
push ups 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
4:30pm - Complete
Notes - Had no time coming back from Leavenworth and then getting ready for the father/daughter dance with Frankie. Just wanted to get in something quick.
4:00pm- Training session - variety
DB 20kgs DL x 5
20kg GSq x 5
20kg SW x 10
DB 20kgs rack hold x 1 PR x 1
5x:
DB 20kgs CL x 5
push ups 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
4:30pm - Complete
Notes - Had no time coming back from Leavenworth and then getting ready for the father/daughter dance with Frankie. Just wanted to get in something quick.
2/7/20 Friday February 7, 2020 (BB Squat, Bench, 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, Bench, Chins
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
305 x 1
work sets
325 x 5 x 3 sets
BB Bench:
warm up
45 bar x 5
135 x 5
165 x 3
185 x 2
work sets
200 x 5 x 3
Chins
x 6
x 4
x 4
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 - Another PR on the squat. Things going well. Just trying to get the hips back and get into the hips, not raise the chest out on the hole, it's helping me keep the bar over midfoot, bar not moving forward, and that's a big deal. I do think I need to get deeper, an inch or so. Will keep working on it. This was heavy and the last set was tough, but I feel like I still have room to go here. Bench, now up to 200, it's easy, but the left elbow isn't right. The bench seems to bother it. It probably isn't an elbow issue as much as something with the left shoulder or bicep, even though those feel fine. That's usually the pattern for this stuff. I need to keep getting bodywork and acupunture on it. I probably will have my chiro look at things this week too. It was difficult to chin with the left elbow barking so much.
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, Chins
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
305 x 1
work sets
325 x 5 x 3 sets
BB Bench:
warm up
45 bar x 5
135 x 5
165 x 3
185 x 2
work sets
200 x 5 x 3
Chins
x 6
x 4
x 4
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 - Another PR on the squat. Things going well. Just trying to get the hips back and get into the hips, not raise the chest out on the hole, it's helping me keep the bar over midfoot, bar not moving forward, and that's a big deal. I do think I need to get deeper, an inch or so. Will keep working on it. This was heavy and the last set was tough, but I feel like I still have room to go here. Bench, now up to 200, it's easy, but the left elbow isn't right. The bench seems to bother it. It probably isn't an elbow issue as much as something with the left shoulder or bicep, even though those feel fine. That's usually the pattern for this stuff. I need to keep getting bodywork and acupunture on it. I probably will have my chiro look at things this week too. It was difficult to chin with the left elbow barking so much.
Wednesday, February 5, 2020
2/5/20 Wednesday February 5, 2020 (light BB Squat, OHP, powercleans)
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, powercleans
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
225 x 2
work sets
255 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
155 x 5
work sets
120 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
8:15am - Complete
Notes - Solid day. Very good squats. I am "staying in my hips" better and not lifting the chest. Point the nipples at the floor. I hope I can translate this to the heavier days. I do think things are getting better. OHP was pretty easy at 120, which is fine. I am going to go up slow this time and do it better. I went 5 lbs too light on powercleans. I focused on pulling quicker off the floor, like a deadlift, move the bar. I've been doing it slowly trying to time the second pull off the thigh. I need to move the bar more quickly and just speed things up. I do enjoy doing these.
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, powercleans
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
225 x 2
work sets
255 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
155 x 5
work sets
120 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
8:15am - Complete
Notes - Solid day. Very good squats. I am "staying in my hips" better and not lifting the chest. Point the nipples at the floor. I hope I can translate this to the heavier days. I do think things are getting better. OHP was pretty easy at 120, which is fine. I am going to go up slow this time and do it better. I went 5 lbs too light on powercleans. I focused on pulling quicker off the floor, like a deadlift, move the bar. I've been doing it slowly trying to time the second pull off the thigh. I need to move the bar more quickly and just speed things up. I do enjoy doing these.
Subscribe to:
Posts (Atom)