1/22/15 Thursday January 22, 2015 (24kg TGUs, SL DLs)

7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 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 - 24kg TGU, 24kg SLDLs

2x;

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

8:55am - Complete

Notes - Excellent. Was feeling a little beat up at in the evening yesterday, but did some foam rolling and lacrosse ball work, focusing on my lats and shoulders.  Really loosened up the L shoulder which probably took a little bit of a pounding with the heavy pressing Monday, etc. etc.  But it responded really well.  Overhead was strong today, TGUs felt really good.  Excellent.

1/21/15 Wednesday January 21, 2015 (DB SW, FSQ 24kgs Complex for time - 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 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, 4 DB SW, 4 DB FSQ as many sets as possible, 20 minutes

14 sets

Totals 56 DB SW, 56 DB FSQ (PR)

24kg 2H SW, 10, x 2

9:15am - Complete

Notes - Damn it, another PR.  WTF.  Two weeks ago did this, 12 sets of 4.  14 today.  Got one more rep in than last week with sets of 5 where I did 11 of those.  This is fucking awesome.  Cleans off the ground were really strong to start the DB SW, DB SW the best it has ever felt.  My grip has improved immensely, I can really tell, it makes these easier, I feel like I can get the bell a lot deeper in my hand, and create more power while also being more stable.  Going from a DB SW into a CL is an awesome feeling man when you do it crisply and you do it right.  Squats were solid today, am trying to search for that feeling of being pulled down or pulling down into the hole every single time; when I do that I can really feel a stable base.  I am really enjoying this right now.  It will be good in a few weeks to change things up, but this is excellent right now.  Also continuing to notice improvements in OH mobility with the focus on arm bars, crooked arm bars, getting in a solid get up or two every day, and holding that OH position.  Time to rest and recover before DB CL and FSQ on Friday:)

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!