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
355 x 1
work sets
375 x 5 x 3 sets (matched PR, but with better depth and control by far)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
work sets
267.5 x 3 x 5 sets (PR)
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
9:00am - Complete
Notes - What a day. Hit the sets of 375 on the squat, tieing my PR, with much better technique. This is the weight where I injured my hips not getting into the hole and then moving to fast out of the hole. I am happy to have gotten back to this spot, and it's time to keep pushing up. I am hoping to get to that 4-plate squat at 405, would be a great accomplishment. Just got to be slow and steady. Another great bench day, that was really exciting. The last rep on the last set was the slowest bench grind I think I have ever had, but I got through the sticking point and locked it out. Super cool. Moving to sets of 3 on this lift and the OHP has really allowed me to keep intensity going up, it's been overall really good. Right now all lifts are going well except the deadlift. We'll see what happens on the DL next session. I really need to figure out what I am going to do.
Monday, June 15, 2020
Friday, June 12, 2020
6/12/20 Friday June 12, 2020 (BB Squat, OHP, Light DL)
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, OHP, Light DL
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
350 x 1
work sets
370 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
170 x 3 x 4 sets, x 2 (fail on 3), x 1 (15 reps) (PR)
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 5
work sets
315 x 5 x 2 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
9:15am - Complete
Notes - A great training session, absolutely one of my best. Sometimes it is just there for you. Squats were tough, but I got deeper than I ever have at this weight. The last two sets looked good. Another PR on the OHP, I nearly got all 5 sets of 3 at 170, I can keep pushing up 2.5lbs each session. Decided to go a little bit more volume on the DLs here, and used my new 3inch belt. I would call this a success, made me feel just a little bit better about Wednesday's shit DL result.
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, OHP, Light DL
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
350 x 1
work sets
370 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
170 x 3 x 4 sets, x 2 (fail on 3), x 1 (15 reps) (PR)
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 5
work sets
315 x 5 x 2 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
9:15am - Complete
Notes - A great training session, absolutely one of my best. Sometimes it is just there for you. Squats were tough, but I got deeper than I ever have at this weight. The last two sets looked good. Another PR on the OHP, I nearly got all 5 sets of 3 at 170, I can keep pushing up 2.5lbs each session. Decided to go a little bit more volume on the DLs here, and used my new 3inch belt. I would call this a success, made me feel just a little bit better about Wednesday's shit DL result.
Wednesday, June 10, 2020
6/10/20 Wednesday June 10, 2020 (Light BB Squat, Bench, 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, 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.
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.
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.
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