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
225 x 3
275 x 1
295 x 1
work sets
315 x 5 x 2 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
work sets
272.5 x 3 x 3 sets (PR)
272.5 x 2 x 2 sets, x 1 (fail on 2)
14 reps, fail on last rep
BB DL (all hooked, belt at 315):
warm up
135 x 5
225 x 3
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
9:00am - Complete
Notes - I mean I guess I should be happy with this. I gutted it out. Felt tired this morning. Challenges with the baby again. Sleep is not dialed in that is for sure. Squats looked pretty good on video, that was good. Got deep. A PR on the bench, so I should be happy. The reps were challenging, and I did fail on the very last rep of the last double. I think I will keep adding 2.5lbs to the bar, but time may be running out here. Deadlifts - probably the hardest set of 5 I have ever done. I pulled the first rep and wasn't sure what the hell was going to happen after that. Every rep was hard. Looking on video, I didn't actually have the bar slow down until the 4th rep. The 5th rep was real tough. It felt like I was rounding my back, but I kept pulling. On video, I didn't really round it, the pull was just slow as hell. I didn't quite lock it out fully at the top as the grip was going. Overall, I am glad I pushed through. The fact of the matter here is that the DL I think is always going to feel heavy at 315 and up. You just have to pull enough heavy reps for your body to realize it's normal. I haven't pulled enough heavy reps.
Wednesday, June 24, 2020
Monday, June 22, 2020
6/22/20 Monday June 22, 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, OHP, Chins, Dips
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
345 x 1
365 x 1
work sets
385 x 5 x 3 sets (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
165 x 1
work sets
175 x 3 x 2 sets (PR)
x 2 x 3 sets
x 1 x 3 sets
15 reps total
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 - Hard to complain here. Another PR on the squat, got good depth, these reps felt good. Last set was tough though, for sure. OHP, still able to increase intensity, PR with 175 and was able to get a couple of triples before going to doubles and then singles to get to 15 reps total.
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, OHP, Chins, Dips
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
345 x 1
365 x 1
work sets
385 x 5 x 3 sets (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
165 x 1
work sets
175 x 3 x 2 sets (PR)
x 2 x 3 sets
x 1 x 3 sets
15 reps total
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 - Hard to complain here. Another PR on the squat, got good depth, these reps felt good. Last set was tough though, for sure. OHP, still able to increase intensity, PR with 175 and was able to get a couple of triples before going to doubles and then singles to get to 15 reps total.
Friday, June 19, 2020
6/19/20 Friday June 19, 2020 (BB Squat, Bench, 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, 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
380 x 5 x 3 sets (PR)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
work sets
270 x 3 x 3 sets (PR)
270 x 2 x 3 sets
15 reps
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 - Well, a tremendous training session. PR in the squat for 3 x 5, 380 lbs. That was great. I can keep adding to the bar. PR in the bench, never had 270 in my hands, got 3 x 3, then 3 x 2. PR. Could tell with the 3rd set that if I keep trying for a triple I was probably going to miss, and that doubles would be challenging enough, and they were. So that was a good call. I am not quite sure where to go from here but I think it's going to be 272.5 for the next session, keep pushing the intensity, and see if I can get some triples.
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, 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
380 x 5 x 3 sets (PR)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
work sets
270 x 3 x 3 sets (PR)
270 x 2 x 3 sets
15 reps
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 - Well, a tremendous training session. PR in the squat for 3 x 5, 380 lbs. That was great. I can keep adding to the bar. PR in the bench, never had 270 in my hands, got 3 x 3, then 3 x 2. PR. Could tell with the 3rd set that if I keep trying for a triple I was probably going to miss, and that doubles would be challenging enough, and they were. So that was a good call. I am not quite sure where to go from here but I think it's going to be 272.5 for the next session, keep pushing the intensity, and see if I can get some triples.
Wednesday, June 17, 2020
6/17/20 Wednesday June 17, 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
225 x 3
275 x 1
work sets
305 x 5 x 2 sets
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
work sets
172.5 x 3 x 2 sets, (PR)
x 2 x 3 sets
x 1 x 3 ses
15 reps total
BB DL (all hooked, belt at 315):
warm up
135 x 5
225 x 3
315 x 2
355 x 1
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
9:00am - Complete
Notes - What a shit training session. Couldn't get the baby to sleep, so I was delayed, painters were here at 7am, distracted by them, had to take 2 work calls in the middle of the training session. Squats were pretty good actually and then it went downhill fast. Pressing was fucking hard, I mean I have never pressed 172.5 so that was a PR, but I wasn't even close to getting 5 sets of 3. I made sure I got 15 reps in total, and then went to DL. It was feeling hard pulling 315 and I knew this was going to be a tough go. I settled on a work set of 375, which looking at the video, was actually pretty good, but this is the same damn weight I squatted on Monday. DL is lagging. I think every time I go to DL, I am not recovered. I am going to have to re-think the approach and overall programming pretty damn soon. Novice LP is nearly toast.
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
225 x 3
275 x 1
work sets
305 x 5 x 2 sets
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
work sets
172.5 x 3 x 2 sets, (PR)
x 2 x 3 sets
x 1 x 3 ses
15 reps total
BB DL (all hooked, belt at 315):
warm up
135 x 5
225 x 3
315 x 2
355 x 1
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
9:00am - Complete
Notes - What a shit training session. Couldn't get the baby to sleep, so I was delayed, painters were here at 7am, distracted by them, had to take 2 work calls in the middle of the training session. Squats were pretty good actually and then it went downhill fast. Pressing was fucking hard, I mean I have never pressed 172.5 so that was a PR, but I wasn't even close to getting 5 sets of 3. I made sure I got 15 reps in total, and then went to DL. It was feeling hard pulling 315 and I knew this was going to be a tough go. I settled on a work set of 375, which looking at the video, was actually pretty good, but this is the same damn weight I squatted on Monday. DL is lagging. I think every time I go to DL, I am not recovered. I am going to have to re-think the approach and overall programming pretty damn soon. Novice LP is nearly toast.
Monday, June 15, 2020
6/15/20 Monday June 15, 2020 (BB Squat, Bench, 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
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.
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.
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.
Subscribe to:
Comments (Atom)