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
295 x 2
335 x 1
work sets
355 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
245 x 1
work sets
252.5 x 5 x 3
Powercleans:
45 bar x 5
135 x 3
155 x 3
175 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 - An excellent training session. Deeper squats, things are going well. I decided to drop back on the bench and see if I can run it up again and get past 260 for 3 sets of 5. This was challenging today, so it's going to be hard. I think the cumulative upper body work is making recovery more difficult. More changes are probably going to happen but we will see if this can work. I am going to go with 2.5lb jumps each bench session this time instead of 5 and go a bit more slowly. Threw in some powercleans at the end for some lighter pulling which were fine.
Friday, April 17, 2020
Wednesday, April 15, 2020
4/15/20 Wednesday April 15, 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, DL
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 2
work sets
275 x 5 x 2 sets
BB OHP:
warm up
45 bar x 5
95 x 5
115 x 3
135 x 2
145 x 1
work sets
155 x 5 x 2, x 4 (miss on 5)
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
315 x 1
345 x 1
top work set
375 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 - An ok day. I felt a bit beat up. Lot of stress here lately. My wife is 38 weeks pregnant and tested positive for COVID-19. Fuck sake. It's messy. I didn't get the last rep on the OHP. It was heavy today. Maybe a bit run down, this showed up in the bench on Monday too. I am probably at the end of NLP for pressing lifts, perhaps. I'll have to get into the Blue Book and practical programming and figure out a strategy that makes sense. I wish my OHP was better. Stalling out at 155 is frustrating. I'm sure my technique could be better. Doing 5s with this lift is harder than 5s for any other lift I find. Struggling with effective breathing. On the other hand the DL was encouraging. I took much less rest time than I have in the past, moved with pace, and got the set of 5 done. I'd put it at about a 7 out of 10 effort, which is to say it was challenging but I had plenty left in the tank. I am glad I went for 375 and not 365, which was my plan going in. I'm thinking a 10lb jump next week is probably the right call.
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, DL
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 2
work sets
275 x 5 x 2 sets
BB OHP:
warm up
45 bar x 5
95 x 5
115 x 3
135 x 2
145 x 1
work sets
155 x 5 x 2, x 4 (miss on 5)
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
315 x 1
345 x 1
top work set
375 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 - An ok day. I felt a bit beat up. Lot of stress here lately. My wife is 38 weeks pregnant and tested positive for COVID-19. Fuck sake. It's messy. I didn't get the last rep on the OHP. It was heavy today. Maybe a bit run down, this showed up in the bench on Monday too. I am probably at the end of NLP for pressing lifts, perhaps. I'll have to get into the Blue Book and practical programming and figure out a strategy that makes sense. I wish my OHP was better. Stalling out at 155 is frustrating. I'm sure my technique could be better. Doing 5s with this lift is harder than 5s for any other lift I find. Struggling with effective breathing. On the other hand the DL was encouraging. I took much less rest time than I have in the past, moved with pace, and got the set of 5 done. I'd put it at about a 7 out of 10 effort, which is to say it was challenging but I had plenty left in the tank. I am glad I went for 375 and not 365, which was my plan going in. I'm thinking a 10lb jump next week is probably the right call.
Monday, April 13, 2020
4/13/20 Monday April 13, 2020 (BB Squat, Bench, 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, Bench, 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
275 x 2
315 x 1
work sets
345 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
245 x 1
work sets
260 x 4 (miss on 5)
250 x 5 x 2 (backed off)
Chins
x10
x10
x8
Dips
3 sets x 15
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 day. Form continues to improve, getting the ass back, pushing the knees out, I am getting better depth and today felt really strong. Felt it more in my glutes and hamstrings, not in the hip flexors, really encouraging. Bench, meh day, I did yard work all day yesterday with my hands and arms, and combined with the heavy squats, I didn't have it in the bench today, failed on the 5th rep of the first set. I may be hitting at wall at 260 for sets of 5 across. I need to read the Blue Book and figure out what I really should be going next. I dropped down to 250 and did two sets of 5. Chins and dips felt very 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, Bench, 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
275 x 2
315 x 1
work sets
345 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
245 x 1
work sets
260 x 4 (miss on 5)
250 x 5 x 2 (backed off)
Chins
x10
x10
x8
Dips
3 sets x 15
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 day. Form continues to improve, getting the ass back, pushing the knees out, I am getting better depth and today felt really strong. Felt it more in my glutes and hamstrings, not in the hip flexors, really encouraging. Bench, meh day, I did yard work all day yesterday with my hands and arms, and combined with the heavy squats, I didn't have it in the bench today, failed on the 5th rep of the first set. I may be hitting at wall at 260 for sets of 5 across. I need to read the Blue Book and figure out what I really should be going next. I dropped down to 250 and did two sets of 5. Chins and dips felt very good.
Friday, April 10, 2020
4/10/20 Friday April 10, 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
275 x 2
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
135 x 2
145 x 1
work sets
152.5 x 5 x 3
Chins
x 10
x 9
x 9
Dips
3 sets x 10
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 - Good training session. Deeper squats. Very controlled. I like where this is going, I have to keep this up. These are better than what I was doing. Harder to get deeper, but it's what I have to do. Get that ass back and use the hip drive. Also, another PR on the OHP, that was cool. It's far from impressive but I keep moving it up slowly, 2.5lb per session. I'll get that 200lb press at some point.
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
275 x 2
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
135 x 2
145 x 1
work sets
152.5 x 5 x 3
Chins
x 10
x 9
x 9
Dips
3 sets x 10
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 - Good training session. Deeper squats. Very controlled. I like where this is going, I have to keep this up. These are better than what I was doing. Harder to get deeper, but it's what I have to do. Get that ass back and use the hip drive. Also, another PR on the OHP, that was cool. It's far from impressive but I keep moving it up slowly, 2.5lb per session. I'll get that 200lb press at some point.
Wednesday, April 8, 2020
4/8/20 Wednesday April 8, 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, DL
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 2
work sets
265 x 5 x 2 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
245 x 1
work sets
260 x 5, x 4 (miss on 5), x 3 (miss on 4) (couldn't get the reps today, misload again on the first set I meant to go with 257.5 today, but just stuck with it)
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
315 x 2
top work set
345 x 5 (very easy, and went quickly, which was encouraging)
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 - Happy with this training session, though I did not get the reps on the bench. I misloaded the bar at 260, and knowing that it was really tough to get the reps with 255 on Friday, this was a predictable outcome. Used a lot of energy in the first set as well with a bad liftoff which I had to correct. All in all, this was ok, I will have to think about the best way to approach the best bench session. The lift is feeling strong and I like my progress overall. This is another PR and I never held 260 in the hands before on the bench, so this is good. Most pleased today with deeper squats, and the DL did not feel heavy, which is great. I'm planning on going up to 365 on the DL next week if things keep progressing at this pace.
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, DL
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 2
work sets
265 x 5 x 2 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
245 x 1
work sets
260 x 5, x 4 (miss on 5), x 3 (miss on 4) (couldn't get the reps today, misload again on the first set I meant to go with 257.5 today, but just stuck with it)
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
315 x 2
top work set
345 x 5 (very easy, and went quickly, which was encouraging)
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 - Happy with this training session, though I did not get the reps on the bench. I misloaded the bar at 260, and knowing that it was really tough to get the reps with 255 on Friday, this was a predictable outcome. Used a lot of energy in the first set as well with a bad liftoff which I had to correct. All in all, this was ok, I will have to think about the best way to approach the best bench session. The lift is feeling strong and I like my progress overall. This is another PR and I never held 260 in the hands before on the bench, so this is good. Most pleased today with deeper squats, and the DL did not feel heavy, which is great. I'm planning on going up to 365 on the DL next week if things keep progressing at this pace.
Monday, April 6, 2020
4/6/20 Monday April 6, 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
275 x 2
295 x 1
315 x 1
work sets
325 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
115 x 3
135 x 2
145 x 1
work sets
150 x 5 x 3
Chins
x10
x9
x8
Dips
3 sets x 10
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 - Overall, pleased with this. Hips are getting a little better. Getting deeper on squats, intentionally. Getting the ass back quicker, trying to get the hips going and get that good hip drive. Another PR on the OHP, this was pretty strong today, so that was encouraging. Nothing impressive here really but just able to add 2.5lbs and keep going. Keep working the chins and dips 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, 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
275 x 2
295 x 1
315 x 1
work sets
325 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
115 x 3
135 x 2
145 x 1
work sets
150 x 5 x 3
Chins
x10
x9
x8
Dips
3 sets x 10
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 - Overall, pleased with this. Hips are getting a little better. Getting deeper on squats, intentionally. Getting the ass back quicker, trying to get the hips going and get that good hip drive. Another PR on the OHP, this was pretty strong today, so that was encouraging. Nothing impressive here really but just able to add 2.5lbs and keep going. Keep working the chins and dips too.
Sunday, April 5, 2020
4/3/20 Friday April 3, 2020 (BB Squat, Bench, Chins, Dips, 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, 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
275 x 1
295 x 1
work sets
315 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
240 x 1
work sets
255 x 5 x 3 wow I misloaded the bar meant to do 250
Chins
x 10
x 9
x 9
Dips
3 sets x 10
Powercleans:
45 bar x 5
95 x 3
135 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
8:15am - Complete
Notes - Writing this on Sunday. Hips are still fucked up, L really, R not much. Frustrating to work through. I can see some improvements but this may take awhile, I am not sure. I will keep going to the chiro and I need to get back into my acupunture / bodywork guy but he is out for another week. I think that would help a lot. On the good side, another all time PR in the bench and I actually misloaded the bar, I meant to put on 250 and make sure I got all 3 sets of 5. I realized this about an hour after training that I had misloaded and put 255 on. It was heavy, but I learned something, as I got a little more drive from putting my shoulders into the bench and trying to use leg drive too. That's really exciting for me. I know it's not impressive to anyone else but hey its a PR for me, and I keep going. Chins and dips helping, dips with the tricep and lockout which I need. Wanted to try powercleans to see how they felt with my hip. Didn't bother me at all, good sign.
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
275 x 1
295 x 1
work sets
315 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
240 x 1
work sets
255 x 5 x 3 wow I misloaded the bar meant to do 250
Chins
x 10
x 9
x 9
Dips
3 sets x 10
Powercleans:
45 bar x 5
95 x 3
135 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
8:15am - Complete
Notes - Writing this on Sunday. Hips are still fucked up, L really, R not much. Frustrating to work through. I can see some improvements but this may take awhile, I am not sure. I will keep going to the chiro and I need to get back into my acupunture / bodywork guy but he is out for another week. I think that would help a lot. On the good side, another all time PR in the bench and I actually misloaded the bar, I meant to put on 250 and make sure I got all 3 sets of 5. I realized this about an hour after training that I had misloaded and put 255 on. It was heavy, but I learned something, as I got a little more drive from putting my shoulders into the bench and trying to use leg drive too. That's really exciting for me. I know it's not impressive to anyone else but hey its a PR for me, and I keep going. Chins and dips helping, dips with the tricep and lockout which I need. Wanted to try powercleans to see how they felt with my hip. Didn't bother me at all, good sign.
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