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
185 x 5
225 x 5
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 1
235 x 1
work sets
250 x 5 x 2; x 4 x 1, miss on last rep didn't get the 5
Chins
x9
x8
x7
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 Wed. Been a challenging week. My psoas is locked up completely and has been running down into my hip flexors and hips, painful as hell. Two chiro adjustments now this week, that's helping. Backed way off the load on squats, just have to get things to calm down. It's going to be a time anyway to drop back the weights and work on getting my ass back and deeper, better hip drive. I'm totally ok with this. I need to improve the technique. Bench, this is a PR for me, never held 250 in the hands on the bench and I just about got all 3 sets of 5. Going to take this weight again on Friday and get all the sets, then will start going up by 2.5 lbs each training session, not 5 lbs. But happy with the progress. Just a few months going from 185 to 250 has been good progress, and this lift honestly feels good and is not causing me any issues, which is great.
Thursday, April 2, 2020
Monday, March 30, 2020
3/27/20 Friday March 27, 2020 (BB Squat, OHP, Chins, Dips)
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, Dips
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
340 x 1
work sets
375 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
115 x 3
135 x 2
work sets
147.5 x 5 x 2 sets, 147.5 x 3, 147.5 x 2 (didn't rest enough between sets)
Chins
x 7
x 6
x 6
Dips
3 sets x 8
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 evening after a challenging several days. On my last set of heavy squats, on reps 3, 4, 5 I changed the rep speed out of the hole, trying to "explode." I have no idea why I decided this was a good idea. I mean the weight was fucking heavy, so I was probably scared. I think changing the speed, with that much weight, was a stupid fucking move and my hip flexors, psoas, glute medius, piriformis have all been fucked, particularly on my L hip. Chalk it up to another learning experience. It's not fun to have these with heavy weights, but it is part of a process. I am sure I should get a damn coach. It was cool to get another PR, I wish I could celebrate it more. I think I should take weight off the bar and get deeper frankly. I didn't rest enough between OHP sets, and my legs felt fucked, and I missed on the last set. At that point I didn't even care because there were extenuating circumstances. I will take this weight again this week and see how it goes. Chins and dips were good, I am enjoying doing that accessory work. I need more tricep power in the press and bench, the dips should help.
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, Dips
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
340 x 1
work sets
375 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
115 x 3
135 x 2
work sets
147.5 x 5 x 2 sets, 147.5 x 3, 147.5 x 2 (didn't rest enough between sets)
Chins
x 7
x 6
x 6
Dips
3 sets x 8
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 evening after a challenging several days. On my last set of heavy squats, on reps 3, 4, 5 I changed the rep speed out of the hole, trying to "explode." I have no idea why I decided this was a good idea. I mean the weight was fucking heavy, so I was probably scared. I think changing the speed, with that much weight, was a stupid fucking move and my hip flexors, psoas, glute medius, piriformis have all been fucked, particularly on my L hip. Chalk it up to another learning experience. It's not fun to have these with heavy weights, but it is part of a process. I am sure I should get a damn coach. It was cool to get another PR, I wish I could celebrate it more. I think I should take weight off the bar and get deeper frankly. I didn't rest enough between OHP sets, and my legs felt fucked, and I missed on the last set. At that point I didn't even care because there were extenuating circumstances. I will take this weight again this week and see how it goes. Chins and dips were good, I am enjoying doing that accessory work. I need more tricep power in the press and bench, the dips should help.
Wednesday, March 25, 2020
3/25/20 Wednesday March 25, 2020 (light BB Squat, DL, Bench)
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, DL, Bench
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
295 x 5 x 2 sets
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
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 1
235 x 1
work sets
245 x 5 x 3
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 - I'd call this a success. The light squats felt good, and I was able to get deeper. I got an all-time PR on the bench, 3 by 5 with 245, never even benched that weight once in my life before when I used to bench. I can definitely keep going. This is great, and it feels good, not causing me issues. On the DL, the first 3 reps were good, 4th rep I didn't stay tight enough, but still pulled it, 5th rep was tough, probably a 95% or close to 100% effort, but the bar didn't stop moving, and I pulled it. Next week it's going to be just a 5 lbs addition, I might be reaching the end of LP here on the DL. I have a feeling there are obvious technique improvements to make where I could get tighter and make this easier, and I need some coaching. But all in all, this was good.
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, DL, Bench
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
295 x 5 x 2 sets
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
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 1
235 x 1
work sets
245 x 5 x 3
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 - I'd call this a success. The light squats felt good, and I was able to get deeper. I got an all-time PR on the bench, 3 by 5 with 245, never even benched that weight once in my life before when I used to bench. I can definitely keep going. This is great, and it feels good, not causing me issues. On the DL, the first 3 reps were good, 4th rep I didn't stay tight enough, but still pulled it, 5th rep was tough, probably a 95% or close to 100% effort, but the bar didn't stop moving, and I pulled it. Next week it's going to be just a 5 lbs addition, I might be reaching the end of LP here on the DL. I have a feeling there are obvious technique improvements to make where I could get tighter and make this easier, and I need some coaching. But all in all, this was good.
Monday, March 23, 2020
3/23/20 Monday March 23, 2020 (BB Squat, OHP, Dips)
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, Dips
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
340 x 1
work sets
370 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
115 x 3
135 x 2
work sets
145 x 5 x 3 sets
Dips
3 sets x 8
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 solid day. Another PR in the squat. It's getting tougher, I need to get deeper, but I am still feeling good about progress. Another PR in the OHP as well, last rep in the last set was close to a max effort, but locked out. Have my dip bar, started working on these today, I am going to pair them with OHP for tricep / lockout work. I went easy, going to ease into 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, Bench, Dips
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
340 x 1
work sets
370 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
115 x 3
135 x 2
work sets
145 x 5 x 3 sets
Dips
3 sets x 8
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 solid day. Another PR in the squat. It's getting tougher, I need to get deeper, but I am still feeling good about progress. Another PR in the OHP as well, last rep in the last set was close to a max effort, but locked out. Have my dip bar, started working on these today, I am going to pair them with OHP for tricep / lockout work. I went easy, going to ease into these.
Saturday, March 21, 2020
3/21/20 Saturday March 21, 2020 (chin firing protocol)
4:30pm - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
5:00pm- Training session - pin firing protocol chins
pin firing protocol for left elbow:
sets of chins x 3, 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
5:30pm - Complete
Notes - Continue to do this, and it's working. Will keep it up. The first few sets hurt like hell for sure. Working with my acupunturist, things have been clearing up, it's in the brachealis only it seems. Just have to keep working on this.
5:00pm- Training session - pin firing protocol chins
pin firing protocol for left elbow:
sets of chins x 3, 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
5:30pm - Complete
Notes - Continue to do this, and it's working. Will keep it up. The first few sets hurt like hell for sure. Working with my acupunturist, things have been clearing up, it's in the brachealis only it seems. Just have to keep working on this.
3/20/20 Friday March 20, 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
295 x 1
335 x 1
work sets
365 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
185 x 2
215 x 1
230 x 1
work sets
240 x 5 x 3
Powerclean:
45 bar x 5
95 x 3
135 x 3
155 x 3
work sets
175 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 - Really happy with this training session. First, another PR on the squat, getting 3 plates and a 25 on each side, that is super exciting to hit 365. I'm not satisfied with depth, I think I can get a little bit deeper, I need to just do it and not be scared to get down there. Still, this was good, and I think this week hitting 360 and 360 went a little better than last week at 350 and 355. Didn't feel as crushed. Further, this is an all time PR on the bench, and it was not that tough. When I was younger the bench was my favorite lift, but I did it too much, and with poor technique, and it fucked up my shoulders. After years of kettlebells and just much better training, I've undone a lot of those problems. I also have a better sense of technique now after studying the SS Blue Book and watching videos. I only recently started up the bench, started at 185, added 5 pounds each session, and now closing in on 250 for sets across. It's obviously going to get harder, but this is very encouraging. It's actually feeling very good. Also, this was a clear PR on powercleans at 175. Obviously neither of these is impressive at my bodyweight, but things are moving in the right direction. I enjoy both of these lifts. So hitting a PR in three lifts in the same training session, man, you have to appreciate that. And keep moving.
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
295 x 1
335 x 1
work sets
365 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
185 x 2
215 x 1
230 x 1
work sets
240 x 5 x 3
Powerclean:
45 bar x 5
95 x 3
135 x 3
155 x 3
work sets
175 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 - Really happy with this training session. First, another PR on the squat, getting 3 plates and a 25 on each side, that is super exciting to hit 365. I'm not satisfied with depth, I think I can get a little bit deeper, I need to just do it and not be scared to get down there. Still, this was good, and I think this week hitting 360 and 360 went a little better than last week at 350 and 355. Didn't feel as crushed. Further, this is an all time PR on the bench, and it was not that tough. When I was younger the bench was my favorite lift, but I did it too much, and with poor technique, and it fucked up my shoulders. After years of kettlebells and just much better training, I've undone a lot of those problems. I also have a better sense of technique now after studying the SS Blue Book and watching videos. I only recently started up the bench, started at 185, added 5 pounds each session, and now closing in on 250 for sets across. It's obviously going to get harder, but this is very encouraging. It's actually feeling very good. Also, this was a clear PR on powercleans at 175. Obviously neither of these is impressive at my bodyweight, but things are moving in the right direction. I enjoy both of these lifts. So hitting a PR in three lifts in the same training session, man, you have to appreciate that. And keep moving.
3/18/20 Wednesday March 18, 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
275 x 2
work sets
290 x 5 x 2 sets
BB OHP:
warm up
47.5 bar x 5
97.5 x 5
122.5 x 3
132.5 x 1
work sets
142.5 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
405 x 1, fail on 2nd rep
400 x 0 fail
385 x 1, fail on 2nd rep, another fail on next attempt, stopped
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 - Well, I got a DL PR by pulling 405, and looking on video, it was a good pull. No rounded back, it was difficult, started to stall at the shin, but pulled it. Very dissapointed seeing video on the 2nd rep, I had it, I should have keep pulling, I gave up on it too soon. A learning lesson. Those attempts clearly took a lot out of me. As you can see from the log, dropped down 5 pounds didn't do anything, I could barely break the bar off the floor, definitely had lost some confidence. 385 was pulled and was difficult, and then I had trouble again at the shin, and then didn't break off the floor, called it a day. My plan is to go back to 395, which I successfully pulled 5 times, and try and not take so much time between each pull. If that goes ok, I will move to 400 and see how that goes. I may not be pulling heavy frequently enough, once a week, I am not sure. At this point it's always going to feel heavy at the these weights, and I just have to get used to it. Though I was dissapointed at first after this session, pulling over 400 was really exciting, and I am proud of that. It's a milestone, and now I just need to keep going. Also hitting PRs still for the OHP, so that is good too, upper body is getting stronger, obviously not an impressive OHP and I need to keep improving. I really should be able to press at least 200 lbs at my bodyweight of 225, so there is a lot of room for improvement here.
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
290 x 5 x 2 sets
BB OHP:
warm up
47.5 bar x 5
97.5 x 5
122.5 x 3
132.5 x 1
work sets
142.5 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
405 x 1, fail on 2nd rep
400 x 0 fail
385 x 1, fail on 2nd rep, another fail on next attempt, stopped
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 - Well, I got a DL PR by pulling 405, and looking on video, it was a good pull. No rounded back, it was difficult, started to stall at the shin, but pulled it. Very dissapointed seeing video on the 2nd rep, I had it, I should have keep pulling, I gave up on it too soon. A learning lesson. Those attempts clearly took a lot out of me. As you can see from the log, dropped down 5 pounds didn't do anything, I could barely break the bar off the floor, definitely had lost some confidence. 385 was pulled and was difficult, and then I had trouble again at the shin, and then didn't break off the floor, called it a day. My plan is to go back to 395, which I successfully pulled 5 times, and try and not take so much time between each pull. If that goes ok, I will move to 400 and see how that goes. I may not be pulling heavy frequently enough, once a week, I am not sure. At this point it's always going to feel heavy at the these weights, and I just have to get used to it. Though I was dissapointed at first after this session, pulling over 400 was really exciting, and I am proud of that. It's a milestone, and now I just need to keep going. Also hitting PRs still for the OHP, so that is good too, upper body is getting stronger, obviously not an impressive OHP and I need to keep improving. I really should be able to press at least 200 lbs at my bodyweight of 225, so there is a lot of room for improvement here.
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