Warms up consist of some overhead holds, goblet squats, light presses, deadlifts and swings.
Main training this day was a complex for 30 minutes
DB 32kgs CL x 2 PR x 1 FSQ x 3 - 10 sets
DB 32kgs CL x 2 PR x 1 FSQ x 2 - 4 sets
Wednesday, August 12, 2020
8/3/20 Monday August 3, 2020 (KBs Priest Lake)
Took 1 20kg, 2 24kgs, and 2 32kgs to Priest Lake where we are vacationing for 2 weeks.
Warms up consist of some overhead holds, goblet squats, light presses, deadlifts and swings.
Main training this day was
DB 32kgs SQ 3 x 8 sets
DB 32kgs PR 3 x 5 sets
a few snatches, some farmer carries to finish.
Friday, July 31, 2020
7/31/20 Friday July 31, 2020 (BB Squat, Bench, 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, Bench, Light DL
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
440 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
292.5 x 2 x 1 set (PR)
292.5 x 1 x 13 sets (pulled it off)
15 reps total
BB DL:
warm up
135 x 5
225 x 3
315 x 1
work sets
345 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 - Toughest training session of my life, most weight lifted for sure. Squatting 440 for 3 sets of 5, benching 292.5 for 15 singles, topped off by a top set of 5 at 345 for the DL. Took me damn near 3 hours start to finish, though there was some down time in there. Man squatting that heavy is so hard and it takes it out of you. I am now going on vacation for 2 weeks, I will be back for a day when I can hit the barbell in the middle of this trip, otherwise its all kettlebells. I am going to keep it extremely simple - double front squats, double overhead presses for the main movements. A lot of rack holds. Some floor pressing. I've been almost exclusively barbell in 2020, and really pushed myself, so I am going to appreciate this time period, rest and recover, and then come back in a few weeks ready to deload a bit and then try and run up another NLP if possible. I don't think that will be particularly effective for the pressing movements however. I really probably need a Texas method volume day and an intensity day each week for those lifts. I will have to think about it. I think NLP will still work for squats and 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, Light DL
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
440 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
292.5 x 2 x 1 set (PR)
292.5 x 1 x 13 sets (pulled it off)
15 reps total
BB DL:
warm up
135 x 5
225 x 3
315 x 1
work sets
345 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 - Toughest training session of my life, most weight lifted for sure. Squatting 440 for 3 sets of 5, benching 292.5 for 15 singles, topped off by a top set of 5 at 345 for the DL. Took me damn near 3 hours start to finish, though there was some down time in there. Man squatting that heavy is so hard and it takes it out of you. I am now going on vacation for 2 weeks, I will be back for a day when I can hit the barbell in the middle of this trip, otherwise its all kettlebells. I am going to keep it extremely simple - double front squats, double overhead presses for the main movements. A lot of rack holds. Some floor pressing. I've been almost exclusively barbell in 2020, and really pushed myself, so I am going to appreciate this time period, rest and recover, and then come back in a few weeks ready to deload a bit and then try and run up another NLP if possible. I don't think that will be particularly effective for the pressing movements however. I really probably need a Texas method volume day and an intensity day each week for those lifts. I will have to think about it. I think NLP will still work for squats and DLs.
Wednesday, July 29, 2020
7/29/20 Wednesday July 29, 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
375 x 1
work set
410 x 5 (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
185 x 1
work sets
195 x 1 x 10 sets (PR)
195 x fail
195 x 1 x 3 sets
195 x fail
13 reps, 2 fails (out in front)
BB Squat:
45 bar x 5 x 2
135 x 5
225 x 3
275 x 1
315 x 1
work sets
345 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 good day in the circumstances. I was distracted by work and the baby so what I was able to get done here is an accomplishment. Another PR on the DL. The last rep was a grind. The first 4 were really good reps. Looking at the video, looked better than it felt. Another PR on the OHP. Though I missed a couple of reps, I will take this. It was hard. Some of these were real grinds and a lot of effort was exerted. Overall, I think this was a good performance. I am close to a 200 lb press which will be a milestone. Squats - these were pretty solid today, got deep, I am happy with this given how tired I was and these were nearly 350 lbs "light day" reps:)
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
410 x 5 (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
185 x 1
work sets
195 x 1 x 10 sets (PR)
195 x fail
195 x 1 x 3 sets
195 x fail
13 reps, 2 fails (out in front)
BB Squat:
45 bar x 5 x 2
135 x 5
225 x 3
275 x 1
315 x 1
work sets
345 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 good day in the circumstances. I was distracted by work and the baby so what I was able to get done here is an accomplishment. Another PR on the DL. The last rep was a grind. The first 4 were really good reps. Looking at the video, looked better than it felt. Another PR on the OHP. Though I missed a couple of reps, I will take this. It was hard. Some of these were real grinds and a lot of effort was exerted. Overall, I think this was a good performance. I am close to a 200 lb press which will be a milestone. Squats - these were pretty solid today, got deep, I am happy with this given how tired I was and these were nearly 350 lbs "light day" reps:)
Monday, July 27, 2020
7/27/20 Monday July 27, 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
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.
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.
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.
Subscribe to:
Posts (Atom)