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 (really couldn't swing today, left hip did not like it)
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 Bench:
45 bar x 5
135 x 5
195 x 3
225 x 2
245 x 1
work sets
255 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
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 - Started out rough today. My left hip did not like swinging the KB - at all. It's super tight and just overworked - hip flexor. Squatting, even light, was an absolute bitch, though when looking at the video, I did a decent job getting to depth anyway and working through it. The bar felt heavy too, like not fully recovered from squats on Monday. Benching was good. I got all of the reps at 255. Last rep on the last set was tough, but got through the sticking point and a strong lockout. I will take it. Deadlifting was good. The bar felt heavy at 365, no doubt, but as planned I went for a top set of 5 at 385, pulled all the reps. Felt good to get through the sticking point below the knee and then know I was going to lock them all out. Happy about it. I also then went to my bodyworker / acupunturist in the afternoon and he worked on m left hip, got it to relax a bit, so really hoping that helps.
Wednesday, April 22, 2020
Monday, April 20, 2020
4/20/20 Monday April 20, 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
295 x 2
335 x 1
work sets
365 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
115 x 5
135 x 3
145 x 2
work sets
155 x 5 x 2, x 5 (got the last rep, very long grind)
Chins
x10
x10
x8
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 day. Improved depth with heavier loads on the squat continues, encouraging. PR on the OHP though the last rep was really tough. A real grinder, probably 4-5 seconds. Overall, good day today.
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
295 x 2
335 x 1
work sets
365 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
115 x 5
135 x 3
145 x 2
work sets
155 x 5 x 2, x 5 (got the last rep, very long grind)
Chins
x10
x10
x8
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 day. Improved depth with heavier loads on the squat continues, encouraging. PR on the OHP though the last rep was really tough. A real grinder, probably 4-5 seconds. Overall, good day today.
Friday, April 17, 2020
4/17/20 Friday April 17, 2020 (BB Squat, Bench, Powerclean)
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.
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.
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.
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