8/17/20 Monday August 17, 2020 (BB Squat, Bench)

 9:45am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

10:30am - 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)

10:45am- Training session -  BB Squat, Bench

BB Squat:
45 bar x 5
135 x 5

185 x 5
225 x 3
275 x 2
315 x 1
365 x 1

395 x 1

work sets
415 x 5 x 3 sets

BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
245 x 1

work sets
260 x 2 (hit the pin, which made me think I had set it in the wrong spot, so I racked it.  So frustrating)

260 x 5 x 3 sets (PR)

260 x 4 racked it, didn't go for the 5th rep

260 x 3 fail on 4

24 completed reps total

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

12:15am - Complete

Notes - A good day getting back in the swing of things.  Belt was a little tight - I probably have put on a few lbs over vacation and it's also extremely hot, I think I am taking on some water and feel a bit bloated.  I will watch it because it was a bit uncomfortable and may have impacted the work sets just a little bit.  With that said I handled 415 again today, this was a good choice, we'll see if I can run it up to 420 on Thursday as the schedule is off this week with the planned trip to the Oregon coast.  I went for volume on the bench today, I am going to try intensity on the bench on Thursday.  The weight choice at 260 was good, if I didn't have the issue on the first set I think I could have hit 5 x 4 sets, which was my goal.  As it was I just decided to get 25 reps, didn't make it, but this was a good effort after picking 265 lbs last Monday and struggling to get 18 successful reps. 

also, my wife is hot and I love her so damn much. I am the luckiest guy in the world! (Leah)

8/14/20 Friday August 14, 2020 (KBs Priest Lake)

 Back in Priest Lake

Warms up consist of some overhead holds, goblet squats, light presses, deadlifts and swings. 

Main training this day was

DB 32kgs SQ x 5 x 6 sets

DB 24kgs CL x 5 PR x 5, x 3 sets

DB 32kgs floor PR x 5 x 3 sets

32kg 2H SW x 10 x 3 sets

8/12/20 Wednesday August 12, 2020 (KBs Priest Lake)

Back in Priest Lake

Warms up consist of some overhead holds, goblet squats, light presses, deadlifts and swings. 

I was feeling very tired and not fully recovered from Monday's workout.  Particularly squatting the double 32s was ugly.  Adductors really tight.

Main training this day was

DB 32kgs SQ 1 x 3 sets

DB 24kgs SQ 3 x 3 sets

DB 32kgs PR 3 x 5 sets

3 sets of farmer carries with the 32s superset with swings with the 32 to finish. 

Got a massage this afternoon, which I think will help quite a bit.  

8/10/20 Monday August 10, 2020 (BB Squat, Bench, 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, DL

BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
365 x 1

395 x 1

work sets
415 x 5 x 3 sets

BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1

work sets
265 x 5 (PR)

265 x 4 fail on 5

265 x 4 

265 x 3 fail on 4

265 x 2 fail on 3

18 completed reps total

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
415 x 3 (PR) (decided to stop at a set of 3)

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 - Traveled back home from Priest Lake on Sunday, 7 hours in the car, to drop off Frankie and Liam.  Knew this was going to be a tough session and I had a flight to catch back to Spokane to head back to Priest Lake.  In the circumstances I decided to squat 415, which was a good weight choice and went well.  I will likely squat this again to start after vacation and then run up another NLP and just see where I can take it.  Overall that was good.  On bench I decided to drop the weight but get in a bit more volume and see if I could hit a rep PR at a weight I previously topped out at with triples, 265.  Overall I had some good sets and did hit PRs, though I think either 255 or 260 would have been a better choice and perhaps I could have hit 5 sets of 5, or at least 4 sets of 5 which is what I was really shooting for.  So a slight disappointment as I do not like failing reps, though the fails were done in a professional manner and I definitely tried to grind through them.  To end with a PR triple on the DL at 415 I felt like was a real accomplishment.  I wasn't sure if I should go heavy and I just decided fuck it and went for it.  The next time I DL heavy I should be more fresh, and I am going to trip and hit a set of 5 at 415.  The last rep on this was tough, I may, may, may have had one rep left in me but I would say it would have been ugly.  In the situation I wanted to take this PR and come back and regroup for the next time pulling heavy. 

8/7/20 Friday August 7, 2020 (KBs Priest Lake)

Warms up consist of some overhead holds, goblet squats, light presses, deadlifts and swings. 

Main training this day was

DB 32kgs SQ 4 x 7 sets

DB 32kgs PR 4 x 5 sets

a few snatches, some farmer carries to finish. 

8/5/20 Wednesday August 5, 2020 (KBs Priest Lake)

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

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.