7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 35 minutes
7:35am - 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
7:50am- Training session - 24kg KB aerobics
2x:
24kg TGU, 1/1
DB 12kgs batwings, 5
24kg BU PR, 1/1
20 minutes:
24kg CL x 1, FSQ x 1, PR x 1, SN x 1, switch hands, other arm, set down and rest - 1 set
Did 12 or 13 sets in 20 minutes
24kg 2H SW x 20
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:30am - Complete
9:00am - Chiro
Notes - Solid training day. Body felt good after doing yoga yesterday evening with my girlfriend. Noticeably R pec, elbow seems fine. Left outer knee is an issue, something is up with that, and I will keep trying to figure it out. I saw my chiro this morning and he think it is just overloaded and I need to get the tone improved on my left quad (it's over firing and turned on which is affecting the knee), and it's no surprise that my SI joint on the L side has been acting up. I will try to use this week to get some soft tissue work done as well.
Monday, January 30, 2017
Saturday, January 28, 2017
1/28/17 Saturday January 28, 2017 (40kg PPR, DB 24kgs FSQ, 40kg 2H SW)
9:05am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
9:20am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:35am- Training session - 40kg PPR, DB 24kgs FSQ, 40kg 2H SW
3x:
16kg TGUlx 1/1
24kg GSq, 5
24kg H2H SW x 5/5
32kg PPR x 3/3 (warm-up for the 40kg push press)
3x:
40kg PPR x 1/1
DB 24kgs FSQ x 5
40kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:15am - Complete
Notes - Another solid day at the office. After training pretty late afternoon / early evening yesterday, without much recovery time, I was curious how I would feel and how this would go. Right pec and elbow felt very good, surprisingly so. I have been trying to work the lacrosse ball and keep up on mobility though, adding in some rolling, so hopefully that is all good. What is frustrating as well is the insertion of my hamstring to L lower back. It's not technically the adductor but it's related to that stuff. Old pattern and it is hard to get rid of it once it shows up. With that said, getting my swing stance corrected has been huge, and I just need to work through this a bit. Will work with Kevin some more to try and figure out how to best address this. What I feel like can happen is that I get "out of my glutes" and it is hard to bring them fully back on. I think I have gotten a little bit out of the glutes. They should be helping more and providing more in certain lifts. I need to figure out some warm up and other exercises that ensure that these get turned on. Doing batwings has been great for my shoulders, maybe I need some single leg deads or even just deads to get the glutes firing. The other thing I would say is that some time ago we were using rack holds to fire up the abs and to get tight. For whatever reason I think I have a lot of trouble staying as tight as I could be in the abs. Those are my ideas on improvement areas. The other thing would be the continued tenderness on the outside of my left knee, with my old Osgood-Schlatter's stuff I had as a kid. I did a bit of reading and it lack of flexibility in the quads and hamstrings I think could have this flared up. My chiropractor was saying that my left quad was over firing, so this could be a quad thing. I am trying to address with some focused soft tissue work on the left quad. No doubt these various things are related. In any event, putting the 40kg overhead with some solid technique is nothing to sneeze at, and that felt very good today. I probably need a backoff week coming off this cycle, maybe lighter bells, have some fun, get some massage done, etc. and then see where things feel in a week. I think they will feel pretty good.
9:20am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:35am- Training session - 40kg PPR, DB 24kgs FSQ, 40kg 2H SW
3x:
16kg TGUlx 1/1
24kg GSq, 5
24kg H2H SW x 5/5
32kg PPR x 3/3 (warm-up for the 40kg push press)
3x:
40kg PPR x 1/1
DB 24kgs FSQ x 5
40kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:15am - Complete
Notes - Another solid day at the office. After training pretty late afternoon / early evening yesterday, without much recovery time, I was curious how I would feel and how this would go. Right pec and elbow felt very good, surprisingly so. I have been trying to work the lacrosse ball and keep up on mobility though, adding in some rolling, so hopefully that is all good. What is frustrating as well is the insertion of my hamstring to L lower back. It's not technically the adductor but it's related to that stuff. Old pattern and it is hard to get rid of it once it shows up. With that said, getting my swing stance corrected has been huge, and I just need to work through this a bit. Will work with Kevin some more to try and figure out how to best address this. What I feel like can happen is that I get "out of my glutes" and it is hard to bring them fully back on. I think I have gotten a little bit out of the glutes. They should be helping more and providing more in certain lifts. I need to figure out some warm up and other exercises that ensure that these get turned on. Doing batwings has been great for my shoulders, maybe I need some single leg deads or even just deads to get the glutes firing. The other thing I would say is that some time ago we were using rack holds to fire up the abs and to get tight. For whatever reason I think I have a lot of trouble staying as tight as I could be in the abs. Those are my ideas on improvement areas. The other thing would be the continued tenderness on the outside of my left knee, with my old Osgood-Schlatter's stuff I had as a kid. I did a bit of reading and it lack of flexibility in the quads and hamstrings I think could have this flared up. My chiropractor was saying that my left quad was over firing, so this could be a quad thing. I am trying to address with some focused soft tissue work on the left quad. No doubt these various things are related. In any event, putting the 40kg overhead with some solid technique is nothing to sneeze at, and that felt very good today. I probably need a backoff week coming off this cycle, maybe lighter bells, have some fun, get some massage done, etc. and then see where things feel in a week. I think they will feel pretty good.
1/27/17 Friday January 27, 2017 (36kg PR - PR, 28/32kg 2H SW)
4:30pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
4:45pm - 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
5:00pm- Training session - 36kg PR, 28/32kg 2H SW
2x:
16kg TGU, 1/1
DB 12kgs batwings, 5
16kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 2/2, x 6 rest in between each set (PR)
5 minutes:
28kg 2H SW x 10
32kg 2H SW x 10
28kg 2H SW x 10
32kg 2H SW x 10
28kg 2H SW x 10
32kg 2H SW x 10
28kg 2H SW x 10
32kg 2H SW x 10
Got 80 total swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
5:45pm - Complete
Notes - Back from working in Spokane yesterday and today. Funny experiences. R elbow felt good all day yesterday, though the left lower back / top insertion of the hamstring was a little fired up. This is related to the adductors stuff. Traveling and sitting will do that to you. Today, lower body felt very good, R elbow was sore. What the hell. Definitely the R elbow is coming from just needing better tissue quality and movement in the R shoulder. Will be doing some yoga over the weekend, just need to get that opened up, and some soft tissue work as well. This training session went well, I got warmed up in the late afternoon after getting back from Spokane. Took good rest between press sets, technique was solid, and I think that is a PR getting 6 sets of doubles with a 36kg. Swings using the jump stance to get started felt good, I didn't push it, and just went with 80 swings in about 6 minutes overall. Happy I was able to complete this three week press cycle, that's a lot of presses with the 36kg. Disappointing a bit to be dealing with some niggling things the last half of the cycle. It started out promising as hell but I hit some turbulence. With that said, proud to have put in the work.
4:45pm - 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
5:00pm- Training session - 36kg PR, 28/32kg 2H SW
2x:
16kg TGU, 1/1
DB 12kgs batwings, 5
16kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 2/2, x 6 rest in between each set (PR)
5 minutes:
28kg 2H SW x 10
32kg 2H SW x 10
28kg 2H SW x 10
32kg 2H SW x 10
28kg 2H SW x 10
32kg 2H SW x 10
28kg 2H SW x 10
32kg 2H SW x 10
Got 80 total swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
5:45pm - Complete
Notes - Back from working in Spokane yesterday and today. Funny experiences. R elbow felt good all day yesterday, though the left lower back / top insertion of the hamstring was a little fired up. This is related to the adductors stuff. Traveling and sitting will do that to you. Today, lower body felt very good, R elbow was sore. What the hell. Definitely the R elbow is coming from just needing better tissue quality and movement in the R shoulder. Will be doing some yoga over the weekend, just need to get that opened up, and some soft tissue work as well. This training session went well, I got warmed up in the late afternoon after getting back from Spokane. Took good rest between press sets, technique was solid, and I think that is a PR getting 6 sets of doubles with a 36kg. Swings using the jump stance to get started felt good, I didn't push it, and just went with 80 swings in about 6 minutes overall. Happy I was able to complete this three week press cycle, that's a lot of presses with the 36kg. Disappointing a bit to be dealing with some niggling things the last half of the cycle. It started out promising as hell but I hit some turbulence. With that said, proud to have put in the work.
1/26/17 Thursday January 26, 2017 (16kg TGU, kickstand DL)
6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
7:00am - 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)
7:15am- Training session - 16kg arm bar + crooked arm bar + TGU
Arm bar 16kg + Crooked Arm bar with 3 presses and rotations + TGU to kneeling, 1/1
16kg SLDL, 5/5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:30am - Complete
Notes - Writing this on Friday night. Was feeling ok heading to Spokane yesterday. Just battling getting the adductors back in line, and relieving tension on the R pec etc. to help the R elbow.
7:00am - 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)
7:15am- Training session - 16kg arm bar + crooked arm bar + TGU
Arm bar 16kg + Crooked Arm bar with 3 presses and rotations + TGU to kneeling, 1/1
16kg SLDL, 5/5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:30am - Complete
Notes - Writing this on Friday night. Was feeling ok heading to Spokane yesterday. Just battling getting the adductors back in line, and relieving tension on the R pec etc. to help the R elbow.
Wednesday, January 25, 2017
1/25/17 Wednesday January 25, 2017 (36kg PR, 28/32kg 2H SW)
6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 35 minutes
7:05am - 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
7:20am- Training session - 36kg PR, 28/32kg 2H SW
2x:
20kg TGU, 1/1
DB 12kgs batwings, 5
20kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 2/2, x 5 rest in between each set
5 minutes:
28kg 2H SW x 20
32kg 2H SW x 20
28kg 2H SW x 20
32kg 2H SW x 20
28kg 2H SW x 20
Got 100 total swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:00am - Complete
Notes - OK, encouraging here. Trading messages with Kevin, he suggested that I check my swing stance by using the "jump test" to set my feet. By doing so, I discovered that I definitely have been doing too wide lately. Using the jump test, stance was narrower than what I had been using for sure. I have thought about this and the wide stance, particularly with 1H SW last week on Wed, probably greatly fired up my adductors. That, and doing so for 10 minutes. So dropping to 5 minutes today with a better stance, I am immediately noticing an improvement for absolute certain. Better engagement of the glutes, way less on the adductors and outer quads / IT as well. This is big, but I am pissed I did not think of this. As I write this, my right elbow is sore, which is a thing that has been cropping up. I am going to keep focusing on shoulder work, rolling, hitting the trap and other shoulder stabilizers with the lacrosse ball etc. as this is usually the sign of shoulder stuff and not the elbow. Also continuing to do the band and sledgehammer work etc.
7:05am - 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
7:20am- Training session - 36kg PR, 28/32kg 2H SW
2x:
20kg TGU, 1/1
DB 12kgs batwings, 5
20kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 2/2, x 5 rest in between each set
5 minutes:
28kg 2H SW x 20
32kg 2H SW x 20
28kg 2H SW x 20
32kg 2H SW x 20
28kg 2H SW x 20
Got 100 total swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:00am - Complete
Notes - OK, encouraging here. Trading messages with Kevin, he suggested that I check my swing stance by using the "jump test" to set my feet. By doing so, I discovered that I definitely have been doing too wide lately. Using the jump test, stance was narrower than what I had been using for sure. I have thought about this and the wide stance, particularly with 1H SW last week on Wed, probably greatly fired up my adductors. That, and doing so for 10 minutes. So dropping to 5 minutes today with a better stance, I am immediately noticing an improvement for absolute certain. Better engagement of the glutes, way less on the adductors and outer quads / IT as well. This is big, but I am pissed I did not think of this. As I write this, my right elbow is sore, which is a thing that has been cropping up. I am going to keep focusing on shoulder work, rolling, hitting the trap and other shoulder stabilizers with the lacrosse ball etc. as this is usually the sign of shoulder stuff and not the elbow. Also continuing to do the band and sledgehammer work etc.
Tuesday, January 24, 2017
1/24/17 Tuesday January 24, 2017 (primal move, KB warm up)
6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
7:00am - 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 + Crooked Arm bar with 3 presses and rotations
7:10am - Complete
Notes - Didn't have much time this morning due to work commitments, but this went ok and I am feeling a bit better. Did some soft tissue work last night with a KB handle, rolling out quads, hitting hamstrings, adductors, etc. Kevin has suggested checking swing stance and ensuring I am not too wide or too narrow. Good point. Going to use the jump test and play with that.
7:00am - 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 + Crooked Arm bar with 3 presses and rotations
Notes - Didn't have much time this morning due to work commitments, but this went ok and I am feeling a bit better. Did some soft tissue work last night with a KB handle, rolling out quads, hitting hamstrings, adductors, etc. Kevin has suggested checking swing stance and ensuring I am not too wide or too narrow. Good point. Going to use the jump test and play with that.
Monday, January 23, 2017
1/23/17 Monday January 23, 2017 (36kg PR, 28/32kg 2H SW)
8:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 35 minutes
9:05am - 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
9:20am- Training session - 36kg PR, 28/32kg 2H SW
2x:
24kg TGU, 1/1
DB 12kgs batwings, 5
24kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 2/2, x 4 rest in between each set
10 minutes:
28kg 2H SW x 15
32kg 2H SW x 15
Got 120 total swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:00am - Complete
Notes - Well, interesting whatever the heck is going on with me. Focus on loosening up the adductors, right calf, used the lacrosse ball to roll out the feet quite a bit this morning, as well as stretching the calves on some stairs. The difference in my two calves is dramatic, the right calf is tight as hell, a result of pulling from the adductor on the inner knee, I think. I have had this pattern before. Once I got warmed up, things felt fine and this was a solid training session. Dropped windmills and rested more between sets of presses, per Kevin's suggestions. Did some marching in place standing, walked around, fast and loose, moved the shoulders in circles, etc. All seemed to help, the presses were not a struggle. I also focused on getting very tight in the set up and trying to stay tight throughout the second press of each set. I think the main thing here is to try and figure out what best addresses adductor tightness for me and really start to focus on making that a priority. I must say I did not seem this coming, things had been going quite well. I would say work stress and other personal stress has been doing up lately, that could certainly have something to do with it. Also I was awoken at 3am last night and could not get back to sleep very well, which does not help things.
9:05am - 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
9:20am- Training session - 36kg PR, 28/32kg 2H SW
2x:
24kg TGU, 1/1
DB 12kgs batwings, 5
24kg BU PR, 1/1
28kg PR, 1/1
32kg PR, 1/1
36kg PR, 2/2, x 4 rest in between each set
10 minutes:
28kg 2H SW x 15
32kg 2H SW x 15
Got 120 total swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:00am - Complete
Notes - Well, interesting whatever the heck is going on with me. Focus on loosening up the adductors, right calf, used the lacrosse ball to roll out the feet quite a bit this morning, as well as stretching the calves on some stairs. The difference in my two calves is dramatic, the right calf is tight as hell, a result of pulling from the adductor on the inner knee, I think. I have had this pattern before. Once I got warmed up, things felt fine and this was a solid training session. Dropped windmills and rested more between sets of presses, per Kevin's suggestions. Did some marching in place standing, walked around, fast and loose, moved the shoulders in circles, etc. All seemed to help, the presses were not a struggle. I also focused on getting very tight in the set up and trying to stay tight throughout the second press of each set. I think the main thing here is to try and figure out what best addresses adductor tightness for me and really start to focus on making that a priority. I must say I did not seem this coming, things had been going quite well. I would say work stress and other personal stress has been doing up lately, that could certainly have something to do with it. Also I was awoken at 3am last night and could not get back to sleep very well, which does not help things.
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