1/20/15 Tuesday January 20, 2015 (16kg TGUs, SL DLs)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:30am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1/1
Arm bar 16kg, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1

Break

8:45am - Training session - 16kg TGU, 16kg SLDLs

16kg TGU to the knee, 2/2
16kg SLDL, 5/5

8:55am - Complete

Notes - Feeling good.  Good stuff, not a ton to say here other than needing to get to bed earlier and get more quality sleep.  Definitely am putting on some size in this cycle, there is no question about that.  Looking forward to weighing myself in a few more weeks.  Weighed 200 lbs on Jan 1.  Eating everything in sight, and I am fine with it.

1/19/15 Monday January 19, 2015 (DB CL, DB PR 24kgs complex - PR)

6:55am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:25am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1/1
Arm bar 16kg, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1

7:40am -Training session - DB CL, DB PR 24kgs complex, 20 minutes

24kg TGU, 1/1 to the knee

24kg GSq, 5

24kg TGU, 1/1 to the knee

24kg 2H SW, 10

16kg BUP, 1/1

12kg tempo presses, 5/5

24kg 2H SW, 10

16kg BUP, 1/1
12kg tempo presses, 5/5

DB CL, DB PR 24kgs complex, 4 DB CL, 4 DB PR, as many sets as possible, 20 minutes

13 sets

Totals 52 DB CL, 52 DB PR - PR (46/45 last week)

2H SW 24kg, 20, x 2

8:20am - Complete

Notes - Pushing forward here.  Huge weekend in Seattle culminated by an amazing Seahawks victory Green Bay.  I was out all weekend, didn't get much sleep for the last couple of nights but it's ok.  I felt pretty good this morning, all things considered, Was focused through my warm ups, and the results for the training session speak for themselves as does the programming Kevin has me on.  As planned, dropping down to sets of 4 reps from 5 reps last week, I was able to set another PR and do so in very strong fashion with good technique.  13 sets, pacing was very good, first 4 sets completed in just over 5 minutes, next 4 sets took just over 6 minutes, last 5 sets were done in a little under 8 minutes.  This is a very solid improvement over a couple of weeks ago with the same work set, which was way harder than this.  Yes, the last rep on the presses was tough to get on the L side, particularly the last one, and I was close to failure but didn't have to go all the way to 100% effort to get the rep.  Got though the sticking point but pushing my feet harder into the ground, tightening the glutes, squeezing the bells.  I experimented a little bit the last two weeks with some eye movements, looking up initiating the press and then immediately looking back down straight to the horizon, but I felt like it gave me too much back lean, I wasn't able to control that as much as I wanted.  So I dropped that this week and just focused on other technique aspects, mainly pushing feet to the floor and pressing from the lats.  Really pleased with the result here.

1/17/15 Saturday January 17, 2015 (pull-ups, push-ups, walking)

Went on Sat afternoon, No 2H SW with the 24kg and hill sprints this week again as I want to continue to rest my R knee / quad and let things dissipate there before adding sprints back in.

Hanging from bar
Hip mobility

6 pull-ups
5 push-ups (3 regular, 2 lizard for all)
Short walk

6 pull-ups
5 push-ups
Short walk

5 pull-ups
5 push-ups
Short walk

4 pull-ups
5 push-ups
Short walk

3 pull-ups
5 push-ups
Short walk

30 minute walk

Total pull-ups - 24, one up from last week.  25 push-ups, dropped down from last week intentionally, this is a better rep range.

Real solid, felt very good on the pull-ups, extremely strong grip here which was cool.  That grip is improving I suspect from being under tension a lot with the double bell work, having to hold those bells and squeeze the handles in the rack for squats.  Awesome.

1/16/15 Friday January 16, 2015 (24kgs complex for time DB CL, DB FSQ - PR)

8:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

8:30am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:45am - Training session - DB CL, DB FSQ 24kgs complex, 20 minutes

24kg TGU, 1/1 to the knee

24kg GSq, 5

24kg 2H SW, 10

DB CL, DB FSQ, 24kgs complex, 5 DB SW, 5 DB FSQ as many sets as possible, 20 minutes

11 sets

Totals 55 DB CL, 55 DB FSQ (up from 4/4 x 12, 2/2 x 1 50/50 total last week) (PR)

24kg 2H SW, 10, x 2

9:15am - Complete

Notes - Felt great today.  Slept in a bit, well rested.  Overhead mobility was in good shape again, keep checking this through the arm bars, TGUs, I like the improvements I am seeing and feeling.  I want to keep this up so I can move to trying to learn some new movements like the windmill, bent press, and jerk which are going to demand that I keep developing and improving my thoracic mobility.  This was a clear need for improvement throughout my SFG weekend and I feel that I have been making some real good progress.  It's interesting I have not been snatching, I do think snatching can be a challenge in tightening me up.  A key test will be to try and incorporate some snatching as appropriate in the next cycle and try to continue this mobility progress.  In any event, got into the training today and was able to achieve yet another PR.  Man.  I had 30 seconds left at the end and had an opportunity for a few more reps, but made a mental note to leave something in the tank especially as I had just nailed some good reps on my 11th set.  Save something for another day.  I love training this way.  

1/15/15 Thursday January 15, 2015 (24kg TGUs, SL DLs)

6:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:15am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1/1
Arm bar 16kg, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1

7:30am - Training session - 16kg TGU, 16kg SLDLs

24kg TGU to the knee, 1/1, x 2
24kg SLDL, 3/3

7:40am - Complete

Notes - Good stuff, very pleased.  Needed some time on the foam roller and lacrosse ball work on my R quad right above my knee, up to my hip, but generally good.  Just watching that area.  Overhead on the TGUs felt great, really strong and solid, Great stuff.  Excited to squat again tomorrow!

1/14/15 Wednesday January 14, 2015 (DB SW, FSQ 24kgs Complex for time - PR))

6:25am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

6:55am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:10am - Training session - DB FSQ, DB SW 24kgs complex, 20 minutes

24kg TGU, 1/1 to the knee

24kg GSq, 5

24kg 2H SW, 10

DB SW, DB FSQ, 24kgs complex, 5 DB SW, 5 DB FSQ as many sets as possible, 20 minutes

11 sets

Totals 55 DB SW, 55 DB FSQ (up from 4/4 x 12, 48 / 48 total last week) (PR)

24kg 2H SW, 10, x 2

7:50am - Complete

Notes - This was outstanding today.  I switched up the order this week to start the complex with DB SW instead of DB FSQ, and the transition from a DB SW into the rack to start a squat was much better than the alternative that I did the last two weeks.  This was a tip from Kevin and I am glad I took it.  R knee was good.  I was breathing heavy at the end of this, getting up to 55/55 in 20 minutes was an absolute PR but I did this with good technique, good pace, and am really pleased.  Loving this cycle and will keep eating everything in site and see if I can keep putting on some muscle, which I can tell I have been simply by how my clothes are fitting (glutes primarily).

1/13/15 Tuesday January 13, 2015 (16kg TGUs, SL DLs)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:30am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1/1
Arm bar 16kg, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1

Break

8:45am - Training session - 16kg TGU, 16kg SLDLs

16kg TGU to the knee, 2/2
16kg SLDL, 5/5

8:55am - Complete

Notes - Feeling good.  R elbow a bit sore, isn't the elbow, but rather tight soft tissue with the tricep, bicep, forearm.  Focused on some lacrosse ball release, felt very good.  This is some residual from too much work on the weekend (push-ups, pull-ups in combination with other training including a heavy clean and pressing day yesterday). Going to keep focused on the soft tissue, mobility work.  Overall, good and my R knee continues to be less and less noticeable.  Was able to do some SLDLs today which I have stayed away from, felt good including on the R knee.  good sign.