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
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
325 x 1
375 x 1
415 x 1
work sets
435 x 5 x 3 sets (PR)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
275 x 1
work sets
290 x 2 x 1 set (PR)
290 x 1 then fail 2nd
290 x 1 x 12 sets (pulled it off)
15 reps total
Chins
x9
x8
x8 (strong on chins today)
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 - Couple of observations. Squats - another PR. Bar control is pretty good. It's obviously getting heavy as shit. I would like to be getting deeper, but I see some good things overall happening here and one thing is simply having and getting used to an incredibly heavy load on my back. Bench was clearly affected by the squatting. Think it affected bench more than heavy DL first does. After failing on the 2nd double, I was pretty concerned that I would not be able to run out 12 singles. I did it. 9 of the reps were very good, 3 were tougher where the groove was just a little off, bar was too far down the sternum, not pushing up towards my face enough. It's really clear when the weights get heavy that you need a good lift off, and you have to hit that groove. The heavy single practice has been good for me. I think I am building some skills and figuring out how to control the descent and then really push hard off the chest to get through the sticking point. All in all, great to hit 15 reps with 290. This is a major accomplishment for me. I have made a tremendous amount of progress on this lift so far this year. I started at 185. Also, chins were strong, I am noticing on Mondays then tend to be the strongest and then tail off a lot throughout the week as I build up fatigue.
Monday, July 27, 2020
Friday, July 24, 2020
7/24/20 Friday July 24, 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
325 x 1
365 x 1
405 x 1
work sets
430 x 5 x 3 sets (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
185 x 1
work sets
192.5 x 1 x 15 sets (PR)
BB DL:
warm up
135 x 5
225 x 3
315 x 1
work sets
340 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
9:15am - Complete
Notes - Ending the week with more PRs - squat and OHP. Very happy with the continued progress. Things are working. It's definitely very hard, but I am still moving forward. Finished with light DL, bar moved really well. Getting stronger between the squat and DL, and the presses. Good week.
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
325 x 1
365 x 1
405 x 1
work sets
430 x 5 x 3 sets (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
185 x 1
work sets
192.5 x 1 x 15 sets (PR)
BB DL:
warm up
135 x 5
225 x 3
315 x 1
work sets
340 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
9:15am - Complete
Notes - Ending the week with more PRs - squat and OHP. Very happy with the continued progress. Things are working. It's definitely very hard, but I am still moving forward. Finished with light DL, bar moved really well. Getting stronger between the squat and DL, and the presses. Good week.
Wednesday, July 22, 2020
7/22/20 Wednesday July 22, 2020 (DL, Bench, Light BB Squat)
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
32kg 2H SW x 10
7:30am- Training session - DL, OHP, Light BB Squat
BB DL (all hooked, belt at 315):
warm up
45 bar x 5
135 x 5 x 2 sets
225 x 3
315 x 2
375 x 1
work set
405 x 5 (PR)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
275 x 1
work sets
287.5 x 2 x 4 sets (PR)
287.5 x 1 x 7 sets
15 reps total
BB Squat:
45 bar x 5 x 2
135 x 5
225 x 3
275 x 1
315 x 1
work sets
340 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
9:00am - Complete
Notes - A very good training session. PR on the DL. Hit 4 plates, this is a big milestone for me. I did a single previously with 405, couldn't even break the bar off the floor for the 2nd rep. This time, very good set for all 5 reps. I am very pleased, what I have been doing is working. This is very good. PR on the bench. Inching closer and closer to a 300 lb bench. Pretty strong reps today. Was hoping to get 5 doubles, but it wasn't going to be there. Still, intensity keeps going up, let's keep with this. Finally squatting when tired is incredibly difficult, but got it done. Better depth on these sets too from watching the video.
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
32kg 2H SW x 10
7:30am- Training session - DL, OHP, Light BB Squat
BB DL (all hooked, belt at 315):
warm up
45 bar x 5
135 x 5 x 2 sets
225 x 3
315 x 2
375 x 1
work set
405 x 5 (PR)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
275 x 1
work sets
287.5 x 2 x 4 sets (PR)
287.5 x 1 x 7 sets
15 reps total
BB Squat:
45 bar x 5 x 2
135 x 5
225 x 3
275 x 1
315 x 1
work sets
340 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
9:00am - Complete
Notes - A very good training session. PR on the DL. Hit 4 plates, this is a big milestone for me. I did a single previously with 405, couldn't even break the bar off the floor for the 2nd rep. This time, very good set for all 5 reps. I am very pleased, what I have been doing is working. This is very good. PR on the bench. Inching closer and closer to a 300 lb bench. Pretty strong reps today. Was hoping to get 5 doubles, but it wasn't going to be there. Still, intensity keeps going up, let's keep with this. Finally squatting when tired is incredibly difficult, but got it done. Better depth on these sets too from watching the video.
Monday, July 20, 2020
7/20/20 Monday July 20, 2020 (BB Squat, OHP, Chins)
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, Chins
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
325 x 1
375 x 1
405 x 1
work sets
425 x 5 x 3 sets (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
177.5 x 1
work sets
190 x 2 x 1 set (PR)
x 1 x fail on 2 (out front)
x 1 x 12 sets (that was good to hit all the singles)
15 reps total
Chins
x9
x8
x7 (stronger on chins today)
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 - Another excellent day. PR on the squat, PR on the OHP. Both were difficult, but good. I still must get deeper in the squat. Got to find that extra gear to get down there. Still, it feels good to get that much weight on my back and do a good job of controlling the reps. OHP, these singles are still working, I am going to keep adding 2.5lbs until I start failing them.
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, Chins
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
325 x 1
375 x 1
405 x 1
work sets
425 x 5 x 3 sets (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
177.5 x 1
work sets
190 x 2 x 1 set (PR)
x 1 x fail on 2 (out front)
x 1 x 12 sets (that was good to hit all the singles)
15 reps total
Chins
x9
x8
x7 (stronger on chins today)
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 - Another excellent day. PR on the squat, PR on the OHP. Both were difficult, but good. I still must get deeper in the squat. Got to find that extra gear to get down there. Still, it feels good to get that much weight on my back and do a good job of controlling the reps. OHP, these singles are still working, I am going to keep adding 2.5lbs until I start failing them.
Friday, July 17, 2020
7/17/20 Friday July 17, 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
325 x 1
375 x 1
405 x 1
work sets
420 x 5 x 3 sets (PR)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
275 x 1
work sets
285 x 2 x 4 sets (PR)
285 x 1 x 7 sets
15 reps, no fails
Chins
x6
x6
x5 (sets difficult today)
Dips
x10
x10
x10 (sets were fairly difficult today)
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 mean its definitely exciting to hit another PR in the squat and bench. This has been a great run. I am doing a lot of things pretty well in the squat. I just need to get that extra bit of depth, get the big breath and the confidence to go deeper. But this was productive today. Bench, never handled this weight, another PR. No triples, and that's a sign this is running out soon. But got 4 sets of doubles, 7 singles, they were all good reps. I am going to keep running this until I fail on a rep, otherwise if I can get 15 singles at keep putting 2.5 lbs on the bar, I am going to keep going and run this dry. I'm 30 lbs away from a 315 bench. That's going to take some real time and effort. If I got this in one month that would be lucky. I won't, due to vacation in Priest Lake in August, but I can run this up for two more weeks and hopefully get it up above 290lbs. Accessory chins and dips were very difficult today. Out of steam here at the end of the week, I have moved some good poundage this week.
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
325 x 1
375 x 1
405 x 1
work sets
420 x 5 x 3 sets (PR)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
275 x 1
work sets
285 x 2 x 4 sets (PR)
285 x 1 x 7 sets
15 reps, no fails
Chins
x6
x6
x5 (sets difficult today)
Dips
x10
x10
x10 (sets were fairly difficult today)
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 mean its definitely exciting to hit another PR in the squat and bench. This has been a great run. I am doing a lot of things pretty well in the squat. I just need to get that extra bit of depth, get the big breath and the confidence to go deeper. But this was productive today. Bench, never handled this weight, another PR. No triples, and that's a sign this is running out soon. But got 4 sets of doubles, 7 singles, they were all good reps. I am going to keep running this until I fail on a rep, otherwise if I can get 15 singles at keep putting 2.5 lbs on the bar, I am going to keep going and run this dry. I'm 30 lbs away from a 315 bench. That's going to take some real time and effort. If I got this in one month that would be lucky. I won't, due to vacation in Priest Lake in August, but I can run this up for two more weeks and hopefully get it up above 290lbs. Accessory chins and dips were very difficult today. Out of steam here at the end of the week, I have moved some good poundage this week.
Wednesday, July 15, 2020
7/15/20 Wednesday July 15, 2020 (DL, OHP, Light BB Squat)
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
32kg 2H SW x 10
7:30am- Training session - DL, OHP, Light BB Squat
BB DL (all hooked, belt at 315):
warm up
45 bar x 5
135 x 5 x 2 sets
225 x 3
315 x 2
365 x 1
work set
400 x 5 (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
177.5 x 1
work sets
187.5 x 2 x 1 set (PR)
x 1 x fail on 2 (out front)
x 2 x 1 set
x 1 x 10 sets (that was good to hit all the singles)
15 reps total
BB Squat:
45 bar x 5 x 2
135 x 5
225 x 3
275 x 1
315 x 1
work sets
325 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
9:00am - Complete
Notes - I think you can call that my best DL session to date. Last time running things up, I got to 395 x , then jumped to 405, and only got a single with 405. So I have never actually attempted 400. I am being more methodical running this up this time and want to do it right. So moving DL up to the first lift on Wed has been an excellent move, way more fresh, and it's helping. Looking at the video, the first 4 reps were very good, the 5th was tough, but I did lock it out, and was able to hold it in lockout. I think I was running out of breath and frankly I took too many before pulling the last rep, I just need to hurry up and get the damn thing over last time. Staying down there with hands on bar and breathing doesn't help at all. OHP, a mixed bag, I would call it a success as I got focused and was able to push out a bunch of heavy singles. Since I am still able to push intensity every session, I feel comfortable continuing until this approach flat out fails. I might just get to a 200lb press this way, and since I started at like 105, this is not too bad for 7 months of pressing. Lastly, squatting while tired fucking sucks. Bad. These were hard, it was difficult to get the bar in position on my back actually. The work sets were ok, warm ups were the worst. Keep moving forward.
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
32kg 2H SW x 10
7:30am- Training session - DL, OHP, Light BB Squat
BB DL (all hooked, belt at 315):
warm up
45 bar x 5
135 x 5 x 2 sets
225 x 3
315 x 2
365 x 1
work set
400 x 5 (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
177.5 x 1
work sets
187.5 x 2 x 1 set (PR)
x 1 x fail on 2 (out front)
x 2 x 1 set
x 1 x 10 sets (that was good to hit all the singles)
15 reps total
BB Squat:
45 bar x 5 x 2
135 x 5
225 x 3
275 x 1
315 x 1
work sets
325 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
9:00am - Complete
Notes - I think you can call that my best DL session to date. Last time running things up, I got to 395 x , then jumped to 405, and only got a single with 405. So I have never actually attempted 400. I am being more methodical running this up this time and want to do it right. So moving DL up to the first lift on Wed has been an excellent move, way more fresh, and it's helping. Looking at the video, the first 4 reps were very good, the 5th was tough, but I did lock it out, and was able to hold it in lockout. I think I was running out of breath and frankly I took too many before pulling the last rep, I just need to hurry up and get the damn thing over last time. Staying down there with hands on bar and breathing doesn't help at all. OHP, a mixed bag, I would call it a success as I got focused and was able to push out a bunch of heavy singles. Since I am still able to push intensity every session, I feel comfortable continuing until this approach flat out fails. I might just get to a 200lb press this way, and since I started at like 105, this is not too bad for 7 months of pressing. Lastly, squatting while tired fucking sucks. Bad. These were hard, it was difficult to get the bar in position on my back actually. The work sets were ok, warm ups were the worst. Keep moving forward.
Monday, July 13, 2020
7/13/20 Monday July 13, 2020 (BB Squat, Bench, Chins)
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
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
345 x 1
375 x 1
395 x 1
work sets
415 x 5 x 3 sets (PR)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
275 x 1
work sets
282.5 x 3 x 1 set (PR)
282.5 x 2 x 3 sets
282.5 x 1 x 6 sets
15 reps, no fails
Chins
x9
x8
x7 (wow much stronger on chins today)
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. 415 on the squat, was strong, good reps, feeling positive about this. Fixed the breathing after learning last time, did not hold it in my head, this was much better, Can still improve, but definitely a positive step. Another PR in the bench. This was much harder today though, and knew after the first set of 3, that was the only triple I was going to get today. All of the singles felt very strong, not close to failure, so happy to get the 15 reps, we move up to 285 on Friday then. Surprisingly strong chins today, like to see that. Not sure where that came from, but was pleased. Could be from better and more frequently DLs.
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
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
345 x 1
375 x 1
395 x 1
work sets
415 x 5 x 3 sets (PR)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
275 x 1
work sets
282.5 x 3 x 1 set (PR)
282.5 x 2 x 3 sets
282.5 x 1 x 6 sets
15 reps, no fails
Chins
x9
x8
x7 (wow much stronger on chins today)
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. 415 on the squat, was strong, good reps, feeling positive about this. Fixed the breathing after learning last time, did not hold it in my head, this was much better, Can still improve, but definitely a positive step. Another PR in the bench. This was much harder today though, and knew after the first set of 3, that was the only triple I was going to get today. All of the singles felt very strong, not close to failure, so happy to get the 15 reps, we move up to 285 on Friday then. Surprisingly strong chins today, like to see that. Not sure where that came from, but was pleased. Could be from better and more frequently DLs.
Subscribe to:
Posts (Atom)