6:30am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:15am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
7:30am- Training session - Light BB Squat, Bench, DL
BB Squat:
45 bar x 5 x 2
135 x 5
185 x 3
225 x 2
275 x 1
work sets
295 x 5 x 2 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 3
255 x 1
work sets
265 x 3 x 5 sets (PR)
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 5
315 x 2
365 x 1
work set
395 x fail, fail, fail (could not pull the bar off the ground)
365 x 5 (and it was pretty hard)
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
9:00am - Complete
Notes - Well this was truly a mixed bag. Squatting - felt ok. Bench - best day ever, a PR, I have never even held this weight in my hands on bench and I did 5 sets of 3, and was not even close to failing on the last rep. That was fantastic. The push work going to sets of 3 is working for me, I have been able to keep intensity going up. Deadlift, got to 365 for the last warm up, using a new 3 inch belt, it felt heavy. Could not pull 395 off the floor despite 3 attempts. I went into it uneasy, not confident, like I knew there was going to be an issue. I backed off for one set of 5 at 365 which was unusually hard. I probably have a multi pronged issue - recovery, programming, technique. I am not quite sure where to go from here on the DL and need to step back and think about it. It is dissapointing.
Wednesday, June 10, 2020
Monday, June 8, 2020
6/8/20 Monday June 8, 2020 (BB Squat, OHP, Chins, Dips)
6:45am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:30am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
32kg 2H SW x 10 (hike swing park)
7:45am- Training session - BB Squat, Bench, Chins, Dips
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
345 x 1
work sets
365 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
157.5 x 2
work sets
167.5 x 3 x 5 sets (PR)
Chins
x10
x9
x8
Dips
3 sets x 15 reps
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
9:00am - Complete
Notes - Great training session all around. Squat reps were good. It's certainly getting challenging, but going through this around of NLP, I am getting deeper and have made several technique improvements with the elbows, bar placement, locking knees out at the top of each rep, pushing the knees out, etc. as compared to when I got to 375 for 3 sets of 5. So that's extremely encouraging. Another PR on the OHP. The decision to go to 5 sets of 3 I believe has been a good one, because I have been able to push the weight up each session. There were absolutely some hard reps here. It is getting tough. Chins have improved. Getting stronger. I'm close to being able to add some weight to chins and dips and lowering the reps.
7:30am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
32kg 2H SW x 10 (hike swing park)
7:45am- Training session - BB Squat, Bench, Chins, Dips
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
345 x 1
work sets
365 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
157.5 x 2
work sets
167.5 x 3 x 5 sets (PR)
Chins
x10
x9
x8
Dips
3 sets x 15 reps
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
9:00am - Complete
Notes - Great training session all around. Squat reps were good. It's certainly getting challenging, but going through this around of NLP, I am getting deeper and have made several technique improvements with the elbows, bar placement, locking knees out at the top of each rep, pushing the knees out, etc. as compared to when I got to 375 for 3 sets of 5. So that's extremely encouraging. Another PR on the OHP. The decision to go to 5 sets of 3 I believe has been a good one, because I have been able to push the weight up each session. There were absolutely some hard reps here. It is getting tough. Chins have improved. Getting stronger. I'm close to being able to add some weight to chins and dips and lowering the reps.
Friday, June 5, 2020
6/5/20 Friday June 5, 2020 (BB Squat, Bench, PCs, Chins, Dips)
6:45am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:30am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
7:45am- Training session - BB Squat, Bench, PCs, Chins, Dips
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
345 x 1
work sets
360 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 3
250 x 1
work sets
262.5 x 3 x 5 sets, failed on the last rep of the last set
warm up
Powercleans 135 x 3
165 x 3
185 x fail
Chins
x8
x7
x6
Dips
3 sets x 15 reps
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
9:15am - Complete
Notes -\I am guessing this is the best squat session I have ever had in terms of getting deep, controlling the bar, and staying over midfoot. I am very pleased. It was tough, but under control. A PR in the Bench. Never held 260+ pounds in my hand for the bench and I damn near got all 5 sets of 3. I am pleased. We go to 265 for 5 sets of 3 next week then. Finished with some lighter pulling, and dips. My powerclean technique sucks once I get past 165lbs.
7:30am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
7:45am- Training session - BB Squat, Bench, PCs, Chins, Dips
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
345 x 1
work sets
360 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 3
250 x 1
work sets
262.5 x 3 x 5 sets, failed on the last rep of the last set
warm up
Powercleans 135 x 3
165 x 3
185 x fail
Chins
x8
x7
x6
Dips
3 sets x 15 reps
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
9:15am - Complete
Notes -\I am guessing this is the best squat session I have ever had in terms of getting deep, controlling the bar, and staying over midfoot. I am very pleased. It was tough, but under control. A PR in the Bench. Never held 260+ pounds in my hand for the bench and I damn near got all 5 sets of 3. I am pleased. We go to 265 for 5 sets of 3 next week then. Finished with some lighter pulling, and dips. My powerclean technique sucks once I get past 165lbs.
6/3/20 Wednesday June 3, 2020 (Light BB Squat, OHP, DL)
6:30am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:15am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
7:30am- Training session - Light BB Squat, OHP, DL
BB Squat:
45 bar x 5 x 2
135 x 5
185 x 3
225 x 2
255 x 1
work sets
285 x 5 x 2 sets
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
work sets
165 x 3 x 5 sets (PR)
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 5
315 x 2
365 x 1
work set
390 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
9:00am - Complete
Notes - Really good session. Squats felt good. Another PR in the OHP. Pulled the heavy set of 5 on the DL. Last two reps were difficult, I would like to see a better lockout at the knees, but generally, this was good. I am also pulling much faster between reps, trying to get this done in under 1 minute. Getting closer.
7:15am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
7:30am- Training session - Light BB Squat, OHP, DL
BB Squat:
45 bar x 5 x 2
135 x 5
185 x 3
225 x 2
255 x 1
work sets
285 x 5 x 2 sets
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
work sets
165 x 3 x 5 sets (PR)
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 5
315 x 2
365 x 1
work set
390 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
9:00am - Complete
Notes - Really good session. Squats felt good. Another PR in the OHP. Pulled the heavy set of 5 on the DL. Last two reps were difficult, I would like to see a better lockout at the knees, but generally, this was good. I am also pulling much faster between reps, trying to get this done in under 1 minute. Getting closer.
Monday, June 1, 2020
6/1/20 Monday June 1, 2020 (BB Squat, Bench, Chins, Dips)
9:00am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
9:45am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
48kg DL x 5
32kg 2H SW x 10 (hike swing park)
7:30am- Training session - BB Squat, Bench, Chins, Dips
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
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 3
245 x 1
work sets
260 x 3 x 5 sets, failed on the last rep of the last set
Chins
x8
x7
x6
Dips
3 sets x 15 reps
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
8:45pm - Complete
Notes - Really good training session. The last set of squats in particular was really good. I need to get to that form quicker. I might need a few more warm-ups so my first couple of work sets go a little better. Bench, dissappointed to not get the last rep on the last set, I will have to think about what that means for programming Friday's session. I really tried to grind and almost got it, very close, through the sticking point. I am of a mind to go up 2.5 lbs and see what happens, and just make sure I get 15 total reps with 262.5, which will be a PR.
9:45am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
48kg DL x 5
32kg 2H SW x 10 (hike swing park)
7:30am- Training session - BB Squat, Bench, Chins, Dips
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
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 3
245 x 1
work sets
260 x 3 x 5 sets, failed on the last rep of the last set
Chins
x8
x7
x6
Dips
3 sets x 15 reps
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
8:45pm - Complete
Notes - Really good training session. The last set of squats in particular was really good. I need to get to that form quicker. I might need a few more warm-ups so my first couple of work sets go a little better. Bench, dissappointed to not get the last rep on the last set, I will have to think about what that means for programming Friday's session. I really tried to grind and almost got it, very close, through the sticking point. I am of a mind to go up 2.5 lbs and see what happens, and just make sure I get 15 total reps with 262.5, which will be a PR.
Friday, May 29, 2020
5/29/20 Friday May 29, 2020 (BB Squat, OHP, Light DLs)
7:00am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:45am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
48kg DL x 5
32kg 2H SW x 10 (hike swing park)
8:00am- Training session - BB Squat, OHP, Light DLs
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
335 x 1
work sets
350 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
work sets
162.5 x 3 x 5 sets (PR)
BB DL (all hooked, no belt):
warm up
Powercleans 135 x 3
165 x 3
185 x 2, fail on 3
DLs
225 x 5
275 x 2
work set
325 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
9:30am - Complete
Notes - A very good day. Squats went well, last work set the best, got my knees out much better, got deeper. Strong, though same as when I ran this up last time, right around 350 it definitely starts to feel heavy. I feel more confident now though and technique is better. A PR on the OHP, I have never pressed 162.5, and got it for 5 sets of 3. That is good. The last rep was a grinder, but I got it. Adding in this additional "light" DL day has been a good move. This allows me to drill on the technique. I pulled the work set in just under one minute, which is good for me. I am continuing to work on going faster through each rep, I just need the practice so it becomes more automatic for me.
7:45am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
48kg DL x 5
32kg 2H SW x 10 (hike swing park)
8:00am- Training session - BB Squat, OHP, Light DLs
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
335 x 1
work sets
350 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
work sets
162.5 x 3 x 5 sets (PR)
BB DL (all hooked, no belt):
warm up
Powercleans 135 x 3
165 x 3
185 x 2, fail on 3
DLs
225 x 5
275 x 2
work set
325 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
9:30am - Complete
Notes - A very good day. Squats went well, last work set the best, got my knees out much better, got deeper. Strong, though same as when I ran this up last time, right around 350 it definitely starts to feel heavy. I feel more confident now though and technique is better. A PR on the OHP, I have never pressed 162.5, and got it for 5 sets of 3. That is good. The last rep was a grinder, but I got it. Adding in this additional "light" DL day has been a good move. This allows me to drill on the technique. I pulled the work set in just under one minute, which is good for me. I am continuing to work on going faster through each rep, I just need the practice so it becomes more automatic for me.
Wednesday, May 27, 2020
5/27/20 Wednesday May 27, 2020 (Light BB Squat, Bench, DL)
7:30am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
8:15am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10
8:30am- Training session - Light BB Squat, Bench, DL
BB Squat:
45 bar x 5 x 2
135 x 5
185 x 3
225 x 2
255 x 1
work sets
275 x 5 x 2 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 3
245 x 1
work sets
257.5 x 3 x 5 sets (going to sets of 3, this worked extremely well, I can push this up)
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 5
315 x 2
365 x 1
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
10:00am - Complete
Notes - Honestly a great training day. Squats were deep. This is going well. Bench - moved to 5 sets of 3, I am going to be able to push this along I believe. PRs are coming, I can feel it. DL, this was a really strong work set for me, I was able to move faster through the reps, and although I can see the last two lockouts at the knee need to be better, this was still definitely an improvement at 385. We will see how things feel next week and whether I take 390, or 395.
8:15am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10
8:30am- Training session - Light BB Squat, Bench, DL
BB Squat:
45 bar x 5 x 2
135 x 5
185 x 3
225 x 2
255 x 1
work sets
275 x 5 x 2 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 3
245 x 1
work sets
257.5 x 3 x 5 sets (going to sets of 3, this worked extremely well, I can push this up)
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 5
315 x 2
365 x 1
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
10:00am - Complete
Notes - Honestly a great training day. Squats were deep. This is going well. Bench - moved to 5 sets of 3, I am going to be able to push this along I believe. PRs are coming, I can feel it. DL, this was a really strong work set for me, I was able to move faster through the reps, and although I can see the last two lockouts at the knee need to be better, this was still definitely an improvement at 385. We will see how things feel next week and whether I take 390, or 395.
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