2:30pm - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
3:00pm- Training session - pin firing protocol chins
24kg TGU x 1/1
24kg DL x 5
24kg GSq x 5
24kg 2H SW x 10
pin firing protocol for left elbow:
30 sets of chins x 2, on the minute, 30 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
3:30pm - Complete
Notes - Think this is working for the left elbow, will just keep doing it. The first few sets absolutely suck and the left elbow is like what the fuck man. But it gets better. Will keep at it. 2 more weeks of dong this about 5 more times, adding reps each time, next time will try to get to 80 reps, think I will start with sets of 3, otherwise, I will lose my mind doing 40 sets of doubles...
Saturday, February 22, 2020
2/21/20 Friday February 21, 2020 (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, Bench, Powercleans
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:
45 bar x 5
135 x 5
165 x 3
185 x 2
205 x 1
work sets
210 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 - Very pleased with the squats, these looked really good on video compared to past attempts at a weight this heavy. Really doing a lot better in terms of keeping the bar in place, over midfoot, leaning over, not raising the chest out of the hole. I need to keep this going. Also generally encouraged with the bench as it just keeps moving up 5 lbs every time. I will keep that rolling. Powercleans, just ok.
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, Powercleans
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:
45 bar x 5
135 x 5
165 x 3
185 x 2
205 x 1
work sets
210 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 - Very pleased with the squats, these looked really good on video compared to past attempts at a weight this heavy. Really doing a lot better in terms of keeping the bar in place, over midfoot, leaning over, not raising the chest out of the hole. I need to keep this going. Also generally encouraged with the bench as it just keeps moving up 5 lbs every time. I will keep that rolling. Powercleans, just ok.
Wednesday, February 19, 2020
2/19/20 Wednesday February 19, 2020 (light BB Squat, OHP, DL)
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
245 x 1
work sets
265 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
115 x 3
work sets
127.5 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
345 x 1
top work set
365 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
8:15am - Complete
Notes - Super excited about today, particularly the DL - another PR, able to add 10 lbs again this week, never hit 365 for 5 reps. And I had more in the tank, so I am hopeful to keep pushing this up. I like moving the dead to Wed on light squat day, I think this will work well. I keep the light squats at the same weight as last week, 265, which felt very strong today. I think I will go with 325 on Friday, and really try and hit depth, and then move back up from there. OHP was also pretty strong today. I just added 2.5lbs, I think that is the way to go on this lift as I will have to build it quite slowly.
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
245 x 1
work sets
265 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
115 x 3
work sets
127.5 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
345 x 1
top work set
365 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
8:15am - Complete
Notes - Super excited about today, particularly the DL - another PR, able to add 10 lbs again this week, never hit 365 for 5 reps. And I had more in the tank, so I am hopeful to keep pushing this up. I like moving the dead to Wed on light squat day, I think this will work well. I keep the light squats at the same weight as last week, 265, which felt very strong today. I think I will go with 325 on Friday, and really try and hit depth, and then move back up from there. OHP was also pretty strong today. I just added 2.5lbs, I think that is the way to go on this lift as I will have to build it quite slowly.
Monday, February 17, 2020
2/17/20 Monday February 17, 2020 (20kg bell and pin firing chin protocol))
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.
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.
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.
Subscribe to:
Posts (Atom)