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
295 x 1
335 x 1
work sets
360 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
185 x 2
205 x 1
225 x 1
work sets
235 x 5 x 3
Chins
x 8
x 7
x 6
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 this. I do think I need to get just a bit deeper on the squats, can't cut these off. Will practice depth on the light day Wednesdays, I need to force myself into the hole. Can't cut depth now. But still, really proud of doing this, and the 360 today was easier than 355 on Friday. I am feeling a little bit healthier. Bench was great, I believe 235 is an all-time PR, I will hit 240 on Friday and feel I can continue to keep improving this lift. 250 is in sight. That would be very cool. Did some chins, felt stronger with these. Want to work towards 3 sets of 10 legit chins.
Tuesday, March 17, 2020
3/14/20 Saturday March 14, 2020 (chin firing protocol)
10:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
11:00am- Training session - pin firing protocol chins
pin firing protocol for left elbow:
sets of chins x 3, on the minute, 20 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
11:20am - Complete
Notes - Continue to do this, and it's working. Will keep it up.
11:00am- Training session - pin firing protocol chins
pin firing protocol for left elbow:
sets of chins x 3, on the minute, 20 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
11:20am - Complete
Notes - Continue to do this, and it's working. Will keep it up.
Friday, March 13, 2020
3/13/20 Friday March 13, 2020 (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
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
295 x 1
330 x 1
work sets
355 x 5 x 3 sets
BB OHP:
warm up
50 bar x 5
100 x 5
120 x 3
work sets
140 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 - Another squat PR, very challenging, but got it done. Took more rest between sets, that clearly helped. Will have to keep doing that. Pleased with the OHP, it has been progressing. 140 x 3 x 5 is obviously not impressive, but it is moving up, albeit slowly. I felt like doing some powercleans, will chin tomorrow instead.
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
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
295 x 1
330 x 1
work sets
355 x 5 x 3 sets
BB OHP:
warm up
50 bar x 5
100 x 5
120 x 3
work sets
140 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 - Another squat PR, very challenging, but got it done. Took more rest between sets, that clearly helped. Will have to keep doing that. Pleased with the OHP, it has been progressing. 140 x 3 x 5 is obviously not impressive, but it is moving up, albeit slowly. I felt like doing some powercleans, will chin tomorrow instead.
3/11/20 Wednesday March 11, 2020 (light BB Squat, Bench, 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, bench, pin firing protocol with chins
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
225 x 3
275 x 2
work sets
285 x 5 x 2 sets
BB Bench:
45 bar x 5
135 x 5
185 x 2
205 x 1
220 x 1
work sets
230 x 5 x 3
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
315 x 1
365 x 1
top work set
395 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 - A huge day. Another DL PR, 395 x 5, this was hard won, but got it done. Also close to an all time PR on the bench at 230 x 3 x 5, 235 is my all time PR, don't remember how many reps. The last couple of bench reps were not easy. I think I still have more in the tank here, I believe I can get up over 250 on this run without missing reps at this rate. Exciting stuff all around.
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, pin firing protocol with chins
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
225 x 3
275 x 2
work sets
285 x 5 x 2 sets
BB Bench:
45 bar x 5
135 x 5
185 x 2
205 x 1
220 x 1
work sets
230 x 5 x 3
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
315 x 1
365 x 1
top work set
395 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 - A huge day. Another DL PR, 395 x 5, this was hard won, but got it done. Also close to an all time PR on the bench at 230 x 3 x 5, 235 is my all time PR, don't remember how many reps. The last couple of bench reps were not easy. I think I still have more in the tank here, I believe I can get up over 250 on this run without missing reps at this rate. Exciting stuff all around.
Tuesday, March 10, 2020
3/9/20 Monday March 9, 2020 (BB Squat, OHP, Chin-firing protocol for L elbow)
12:00pm - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
12:45pm - 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
1:00pm- Training session - BB Squat, OHP, Chin-firing protocol for L elbow
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
325 x 1
work sets
350 x 5 x 3 sets
BB OHP:
warm up
47.5 bar x 5
107.5 x 5
127.5 x 3
work sets
137.5 x 5 x 3 sets
pin firing protocol for left elbow:
25 sets of chins x 3, on the minute, 30 minutes (estimate)
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
2:15pm - Complete
Notes - Well that was tough as hell. Terrible recovery over the weekend traveling to and from Spokane, sick, I knew this was going to be very, very difficult to do. I got the squats done. The last set was hard as hell. Got it done. The OHP was tougher than expected, due to poor recovery and the squat effort, but again, got it done. Onward.
12:45pm - 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
1:00pm- Training session - BB Squat, OHP, Chin-firing protocol for L elbow
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
325 x 1
work sets
350 x 5 x 3 sets
BB OHP:
warm up
47.5 bar x 5
107.5 x 5
127.5 x 3
work sets
137.5 x 5 x 3 sets
pin firing protocol for left elbow:
25 sets of chins x 3, on the minute, 30 minutes (estimate)
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
2:15pm - Complete
Notes - Well that was tough as hell. Terrible recovery over the weekend traveling to and from Spokane, sick, I knew this was going to be very, very difficult to do. I got the squats done. The last set was hard as hell. Got it done. The OHP was tougher than expected, due to poor recovery and the squat effort, but again, got it done. Onward.
Sunday, March 8, 2020
3/6/20 Friday March 6, 2020 (BB Squat, Bench, Chin-firing protocol for L elbow)
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, Chin-firing protocol for L elbow
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
325 x 1
work sets
345 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
185 x 2
205 x 1
215 x 1
work sets
225 x 5 x 3
pin firing protocol for left elbow:
25 sets of chins x 3, on the minute, 30 minutes (estimate)
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 Sunday night after a long weekend. This was a great training session, the last set of squats was sure not easy, but got the reps done. I need to rest longer between sets. Have to do it. No need to rush these. It is getting challenging. Bench was great, best this has felt, almost no issues at all with L elbow. The chins are helping. I am going to keep chinning and drop the powercleans for now. I think I am getting more out of the chins and it is definitely helping me work through the golfer's elbow. Maybe I will try some barbell rows too.
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, Chin-firing protocol for L elbow
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
325 x 1
work sets
345 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
185 x 2
205 x 1
215 x 1
work sets
225 x 5 x 3
pin firing protocol for left elbow:
25 sets of chins x 3, on the minute, 30 minutes (estimate)
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 Sunday night after a long weekend. This was a great training session, the last set of squats was sure not easy, but got the reps done. I need to rest longer between sets. Have to do it. No need to rush these. It is getting challenging. Bench was great, best this has felt, almost no issues at all with L elbow. The chins are helping. I am going to keep chinning and drop the powercleans for now. I think I am getting more out of the chins and it is definitely helping me work through the golfer's elbow. Maybe I will try some barbell rows too.
Wednesday, March 4, 2020
3/4/20 Wednesday March 4, 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, bench, pin firing protocol with chins
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
225 x 3
255 x 1
275 x 1
work sets
285 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
105 x 5
125 x 3
work sets
135 x 5 x 3 sets
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
315 x 1
365 x 1
top work set
385 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 - A super exciting day with a deadlift PR. Another situation where I have never held that much weight in my hands, and got a top set of 5 with it. Really, really happy. I wasn't sure about adding 5 or 10 lbs from last week, I went with 10, that was a reasonable call. I think I will DL next Wed and if feeling it, add another 10 to try 395. Squats, continuing to get deeper on the light day, I hope this carries over to heavier days. OHP, this was the first time getting all reps of all sets with 135. Add 2.5 lbs next time, keep going. This lift is getting better.
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, pin firing protocol with chins
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
225 x 3
255 x 1
275 x 1
work sets
285 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
105 x 5
125 x 3
work sets
135 x 5 x 3 sets
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
315 x 1
365 x 1
top work set
385 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 - A super exciting day with a deadlift PR. Another situation where I have never held that much weight in my hands, and got a top set of 5 with it. Really, really happy. I wasn't sure about adding 5 or 10 lbs from last week, I went with 10, that was a reasonable call. I think I will DL next Wed and if feeling it, add another 10 to try 395. Squats, continuing to get deeper on the light day, I hope this carries over to heavier days. OHP, this was the first time getting all reps of all sets with 135. Add 2.5 lbs next time, keep going. This lift is getting better.
Subscribe to:
Posts (Atom)