6:20am - Training with Kevin
Excellent day. Feeling really good. Some mobility work first. We worked on some get-ups into windmills, getups with pauses at each point with neck rotations and shoulder rotations. I like that stuff, felt very good. Practiced rack walks, one arm with 28kg, double rack walks with 2 24kgs. Practiced hike swing parks with 24, 28, 32 kgs. Did some tall kneeling presses with 16kgs, 20kgs, 24kgs. All of this designed to dial in staying tight in the abs, not spilling out. Did some CL&PR with the 28kg, and the 32kgs, doing doubles. Mixed in with rack walks and HSP, a few sets.
Really solid, this is excellent, clearly moving forward in a positive direction.
8:00am - End
8:45am - Chiro
Another good appointment. Did some baseline tests, for movement patterns etc., and then an adjustment. This stuff is really helping too.
Friday, September 23, 2016
Thursday, September 22, 2016
9/22/16 Thursday September 22, 2016 (24kg TGUs, kickstand DLs)
7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
Break
8:20am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:25am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg kickstand DL, 8/8
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
8:35am - Complete
Notes - Good day. No issues from yesterday's training. This is excellent.
Break
8:20am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:25am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg kickstand DL, 8/8
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
8:35am - Complete
Notes - Good day. No issues from yesterday's training. This is excellent.
9/21/16 Wednesday September 21, 2016 (20 mins DB 20kg CL, SS PR, FSQ)
5:35am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 25 minutes
6:00am - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
6:15am- Training session - 20 mins DB 20kg CL, SS PR, FSQ
2x:
20kg TGU to windmill, 1/1
24kg GSq, 5
20kg box row, 5/5
20kg BU PR, 2/2
20 mins
DB 20kgs CL 2, SS PR 2, FSQ 2
DB 20kgs CL 3, SS PR 3, FSQ 3
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
7:00am - Complete
Notes - Outstanding, outstanding training day. Bed early, up early, ton of energy, this was fantastic. Corner has absolutely been turned here. Hoping I feel fine in the morning, I believe I will. This is really, really a good sign. Feeling strong, things are put together better than has been the case in weeks if not months. I can build from here.
6:00am - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
6:15am- Training session - 20 mins DB 20kg CL, SS PR, FSQ
2x:
20kg TGU to windmill, 1/1
24kg GSq, 5
20kg box row, 5/5
20kg BU PR, 2/2
20 mins
DB 20kgs CL 2, SS PR 2, FSQ 2
DB 20kgs CL 3, SS PR 3, FSQ 3
DB 20kgs CL 5, SS PR 5, FSQ 5
Got in 4 full sets - total 40 reps each DB CL, SS PR, FSQ with 20kgs
Got in 4 full sets - total 40 reps each DB CL, SS PR, FSQ with 20kgs
24kg 2H SW, 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
7:00am - Complete
Notes - Outstanding, outstanding training day. Bed early, up early, ton of energy, this was fantastic. Corner has absolutely been turned here. Hoping I feel fine in the morning, I believe I will. This is really, really a good sign. Feeling strong, things are put together better than has been the case in weeks if not months. I can build from here.
Tuesday, September 20, 2016
9/20/16 Tuesday September 20, 2016 (24kg TGUs, kickstand DLs)
7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
Break
8:20am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:25am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg kickstand DL, 8/8
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
8:35am - Complete
Notes - Very, very encouraging. The KB "felt different" in my hands today, and on the kick stand DLs, I just felt more solid. I think some shit is starting to clear up. I am excited to train tomorrow and see what happens.
Break
8:20am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:25am- Training session - 24kg TGUs, 24kg SLDLs
24kg full TGUs, 1/1
24kg kickstand DL, 8/8
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
8:35am - Complete
Notes - Very, very encouraging. The KB "felt different" in my hands today, and on the kick stand DLs, I just felt more solid. I think some shit is starting to clear up. I am excited to train tomorrow and see what happens.
Monday, September 19, 2016
9/19/16 Monday September 19, 2016 (24kg BU PR, 24kg H2H SW)
7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:45am- Training session - 24kg BU PR, 24kg H2H SW
2x:
12kg BU TGU to windmill, 1/1
48kg DL, 5
20kg BU PR, 2/2
5x:
24kg BU PR, 1/1
24kg H2H SW, 10/10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
8:30am - Complete
5:15pm - Chiro appt
Notes - Extremely encouraged here. Very good training session. BU pressing felt very good for the shoulders. 24kg BU PR is not super easy, you need to concentrate, and those were good reps. I had not done hand to hand swings in some time, so those were fun. Had a chiro adjustment again this afternoon, I have been hitting that hard, and it is very clearly helping. C5 adjustments, among other things, and getting immediate and noticeable improvements. So glad I got back into that, I should never have let that go so long.
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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:45am- Training session - 24kg BU PR, 24kg H2H SW
2x:
12kg BU TGU to windmill, 1/1
48kg DL, 5
20kg BU PR, 2/2
5x:
24kg BU PR, 1/1
24kg H2H SW, 10/10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
8:30am - Complete
5:15pm - Chiro appt
Notes - Extremely encouraged here. Very good training session. BU pressing felt very good for the shoulders. 24kg BU PR is not super easy, you need to concentrate, and those were good reps. I had not done hand to hand swings in some time, so those were fun. Had a chiro adjustment again this afternoon, I have been hitting that hard, and it is very clearly helping. C5 adjustments, among other things, and getting immediate and noticeable improvements. So glad I got back into that, I should never have let that go so long.
9/17/16 Saturday September 17, 2016 (16kg TGUs, kickstand DLs)
2:30pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
3:00pm - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
3:15pm- Training session - 16kg TGUs, 16kg kickstand DLs
16kg TGUs, 1/1
16kg kickstand DL, 8/8
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
3:30pm - Complete
Notes - Definitely a good day. Recovered nicely from Friday's training - things are turning around here, I can feel it.
3:00pm - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
3:15pm- Training session - 16kg TGUs, 16kg kickstand DLs
16kg TGUs, 1/1
16kg kickstand DL, 8/8
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
3:30pm - Complete
Notes - Definitely a good day. Recovered nicely from Friday's training - things are turning around here, I can feel it.
Friday, September 16, 2016
9/16/16 Friday September 16, 2016 (DB FSQ 24kgs, rows, 2H SW)
7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:45am- Training session - DB FSQ 24kgs, rows, 2H SW
3x:
20kg TGU to palm, 3/3
24kg GSq, 5
20kg BU PR, 2/2
5x:
DB FSQ 24kgs, 5
24kg Row on box, 3/3
24kg 2H SW, 20
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
8:30am - Complete
3:45pm - Chiro appt
Notes - Good day, I mean, progress is progress. Absolutely no issues at all with the neck, shoulder, etc. which is a huge deal. Kevin and I corresponded and we elected to switch gears on training, hence moving to some front squats and rows to try and fire up the lower lats, get the shoulders back in position after so much heavy overhead work. The left arm row was lighting up my adductor on the left side, which was uncomfortable, so that is the downside of this training session. I tried various techniques primarily trying to fire up glutes, upper trap, obliques etc. which helped quite a bit but still that was quite odd. Adductor, front hip on the left really lighting up on the left arm row. No such experience on the right arm row at all. Very very interesting. Frankly I think the wrong muscles firing on the L side was an issue. Also, possibly a 20kg is more appropriate for me at this point for rows so I am less thinking about the weight and more focused on firing the right muscles and using the right technique. Had a another chiro adjustment this afternoon as well which was good, took some xrays to get a baseline, and we will study those next week when I do the rest of the initial baseline exams. All in all I feel like some things are moving forward here.
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)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:45am- Training session - DB FSQ 24kgs, rows, 2H SW
3x:
20kg TGU to palm, 3/3
24kg GSq, 5
20kg BU PR, 2/2
5x:
DB FSQ 24kgs, 5
24kg Row on box, 3/3
24kg 2H SW, 20
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
8:30am - Complete
3:45pm - Chiro appt
Notes - Good day, I mean, progress is progress. Absolutely no issues at all with the neck, shoulder, etc. which is a huge deal. Kevin and I corresponded and we elected to switch gears on training, hence moving to some front squats and rows to try and fire up the lower lats, get the shoulders back in position after so much heavy overhead work. The left arm row was lighting up my adductor on the left side, which was uncomfortable, so that is the downside of this training session. I tried various techniques primarily trying to fire up glutes, upper trap, obliques etc. which helped quite a bit but still that was quite odd. Adductor, front hip on the left really lighting up on the left arm row. No such experience on the right arm row at all. Very very interesting. Frankly I think the wrong muscles firing on the L side was an issue. Also, possibly a 20kg is more appropriate for me at this point for rows so I am less thinking about the weight and more focused on firing the right muscles and using the right technique. Had a another chiro adjustment this afternoon as well which was good, took some xrays to get a baseline, and we will study those next week when I do the rest of the initial baseline exams. All in all I feel like some things are moving forward here.
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