6:05am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:35am - 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 20kg with 3 presses and rotations, 1/1
6:50am- Training session - DB 20kgs RR / CL / SS PR / stepback lunges, DB 24kgs farmer carries
scales x 2R, 3L (I like doing more of these on the L to ensure I wake up the L glute)
20kg TGU + bridge x 1/1
DB 20kgs DL x 5
4x:
DB 20kgs rows x 3/3 CL x 3/3 SS PR x 3/3 step back lunges x 3/3
DB 24kgs farmer carry x 3 minutes
rolling
hanging from the bar
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 - Scaled the load way back. Still didn't feel all that great today. Got in to see my chiro for the first time in 3 months this evening, that was quite helpful. Sounds like I have the same pattern, overloaded on the right pec, right glute, has my hips rotated a bit, left hip is high/ leg short, pulling / shearing on my left hip and adductor etc. Left hamstring very tight. We worked all of that stuff through and also put some tape from my right shoulder down to my lower left lat/ low back. Intended to turn off the left trap / right lat and glute, get the left glute and low back turned on again, and right shoulder. Opposite of the patterns I am stuck in. I have experienced this before so here is hoping I can work my way out of this again.
Wednesday, January 31, 2018
Tuesday, January 30, 2018
1/29/18 Monday January 29, 2018 (PR ladder 24/28/32kg + pull-ups, 28kg 2H SW)
6:05am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:35am - 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 20kg with 3 presses and rotations, 1/1
6:50am- Training session - PR ladder 24/28/32kg, 28kg 2H SW
2x:
scales x 2R, 3L (I like doing more of these on the L to ensure I wake up the L glute)
20kg TGU + bridge x 1/1
20kg TK PR x 5/5
3x:
24kg PR x 3/3
Pull-up x 1
28kg PR x 2/2
Pull-up x 1
32kg PR x 1/1
Pull-up x 1
28kg 2H SW x 10, x 5 sets
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:50am - Complete
Notes - Writing this on Tuesday evening. Yesterday, one of the absolute worst days I have ever felt body wise. Didn't necessarily note any issues during training itself, but afterwards and all day just felt awful - left sacrum low back terrible, adductor, legs just way off. I spent 90 minutes on my back doing the supine groin stretch from Pain Free last night, got massive stuff going on in my two shoulders, primarily the left, as well as low right lat. I went in to see my body work / acupuncture specialist and we did a bunch of drills with my feet and pelvis, which continued to clear up a ton of stuff with my left shoulder in particular. We took a number of photos and could literally see the difference in the alignment of my hips and left shoulder as we progressed through the procedures. Something is off with my training, or my day to day activities (or both) that keeps bringing me back to less than optimal postural positions, with twists in the shoulders and/or hips, and eventually I end up having problems. I think I need a hard reset on my overall approach to training, more intention on "flow" and bodyweight movements, and frankly, I probably need to dramatically lighten loads and focus on shoring up weaknesses, problem areas, increase my overall stability and integrity. I am not sure where to go next but I am sick and tired of not feeling good with too much frequency. I have to change some things.
6:35am - 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 20kg with 3 presses and rotations, 1/1
6:50am- Training session - PR ladder 24/28/32kg, 28kg 2H SW
2x:
scales x 2R, 3L (I like doing more of these on the L to ensure I wake up the L glute)
20kg TGU + bridge x 1/1
20kg TK PR x 5/5
3x:
24kg PR x 3/3
Pull-up x 1
28kg PR x 2/2
Pull-up x 1
32kg PR x 1/1
Pull-up x 1
28kg 2H SW x 10, x 5 sets
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:50am - Complete
Notes - Writing this on Tuesday evening. Yesterday, one of the absolute worst days I have ever felt body wise. Didn't necessarily note any issues during training itself, but afterwards and all day just felt awful - left sacrum low back terrible, adductor, legs just way off. I spent 90 minutes on my back doing the supine groin stretch from Pain Free last night, got massive stuff going on in my two shoulders, primarily the left, as well as low right lat. I went in to see my body work / acupuncture specialist and we did a bunch of drills with my feet and pelvis, which continued to clear up a ton of stuff with my left shoulder in particular. We took a number of photos and could literally see the difference in the alignment of my hips and left shoulder as we progressed through the procedures. Something is off with my training, or my day to day activities (or both) that keeps bringing me back to less than optimal postural positions, with twists in the shoulders and/or hips, and eventually I end up having problems. I think I need a hard reset on my overall approach to training, more intention on "flow" and bodyweight movements, and frankly, I probably need to dramatically lighten loads and focus on shoring up weaknesses, problem areas, increase my overall stability and integrity. I am not sure where to go next but I am sick and tired of not feeling good with too much frequency. I have to change some things.
1/27/18 Saturday January 27, 2018 (40kg PR, 40kg 2H SW)
7:00am - belly breathing, Primal Move practice, Original Strength resets - 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)
Arm bar 16kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:45am- Training session - 40kg PR, 40kg 2H SW
2x:
Scales x 2R/3L
20kg TGU + bridge x 1/1
20kg TK PR x 5/5
24kg C&P x 5/5
32kg C&P x 3/3
3x:
40kg PR x 1/1
Pull-up
40kg 2H SW x 10 x 3 sets
32kg 2H SW x 10, x 2 sets
rolling
hanging from the bar
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
Notes - Getting around to writing this on Tuesday evening. This training session on Saturday was good, I was able to press the 40kg each arm for 3 sets, without any issues. I didn't have any problems over the weekend and felt pretty decent, though continued to have the nagging issue with my left sacrum / adductor / hip etc. Things are clearly not right as evidenced by my notes from Monday training following this.
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)
Arm bar 16kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:45am- Training session - 40kg PR, 40kg 2H SW
2x:
Scales x 2R/3L
20kg TGU + bridge x 1/1
20kg TK PR x 5/5
24kg C&P x 5/5
32kg C&P x 3/3
3x:
40kg PR x 1/1
Pull-up
40kg 2H SW x 10 x 3 sets
32kg 2H SW x 10, x 2 sets
rolling
hanging from the bar
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
Notes - Getting around to writing this on Tuesday evening. This training session on Saturday was good, I was able to press the 40kg each arm for 3 sets, without any issues. I didn't have any problems over the weekend and felt pretty decent, though continued to have the nagging issue with my left sacrum / adductor / hip etc. Things are clearly not right as evidenced by my notes from Monday training following this.
Friday, January 26, 2018
1/26/18 Friday January 26, 2018 (44kg loaded CL / superset 40kg GSq + 24kg SN)
5:50am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:20am - 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 20kg with 3 presses and rotations, 1/1
6:35am- Training session - 44kg loaded CL / superset 40kg GSq + 24kg SN
2x:
SL bridges x 5/5
24kg TGU x 1/1
24kg GSq x 5
32kg loaded CL x 4/4
40kg loaded CL x 2/2
3x:
44kg loaded CL x 2/2
15 minutes superset:
40kg GSq x 2
24kg SN x 5/5
7 total sets
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:20am - Complete
Notes - Very solid training session today. Plenty of load here. Cleans felt great, including doubles with the 44kg, which I don't know that I have done before so I think that is a PR of sorts. Snatching felt great. Left adductor is hot, needs some attention. Still toughing it out a bit trying to figure out this left hip / adductor, pelvis stuff that continues to nag.
6:20am - 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 20kg with 3 presses and rotations, 1/1
6:35am- Training session - 44kg loaded CL / superset 40kg GSq + 24kg SN
2x:
SL bridges x 5/5
24kg TGU x 1/1
24kg GSq x 5
32kg loaded CL x 4/4
40kg loaded CL x 2/2
3x:
44kg loaded CL x 2/2
15 minutes superset:
40kg GSq x 2
24kg SN x 5/5
7 total sets
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:20am - Complete
Notes - Very solid training session today. Plenty of load here. Cleans felt great, including doubles with the 44kg, which I don't know that I have done before so I think that is a PR of sorts. Snatching felt great. Left adductor is hot, needs some attention. Still toughing it out a bit trying to figure out this left hip / adductor, pelvis stuff that continues to nag.
Wednesday, January 24, 2018
1/24/18 Wednesday January 24, 2018 (PR ladder 28/32/40kg + pull-ups, 40kg 2H SW)
6:05am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:35am - 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 20kg with 3 presses and rotations, 1/1
6:50am- Training session - PR ladder 28/32/40kg, 40kg 2H SW
2x:
scales x 2R, 3L (I like doing more of these on the L to ensure I wake up the L glute)
20kg TGU + bridge x 1/1
20kg TK PR x 5/5
4x:
28kg PR x 3/3
Pull-up x 1
32kg PR x 2/2
Pull-up x 1
40kg PR x 1/1
Pull-up x 1
40kg 2H SW x 10, x 5 sets
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:50am - Complete
Notes - Really, really pleased with this training session. Things have turned up the last week and I am grateful. Probably a combination of a number of things, I would guess: better sleep, less stress at work, body getting used to heavier loads again with pressing / swings, slight tweaks in technique (deeper inhale into hole, getting tight, glutes tight with the bell going into the clean position, etc.). Feet ever so slightly wider is helping too. Need to continue to keep the hip flexors as loose as possible. In any event, 4 sets of ladders, getting every rep with the 40kg was very encouraging. Last set, R side was tough, it was a 90% plus effort, maybe 95%, but I kept good form and grinded through the sticking point. It's a big deal for me mentally to get these reps with the 40kg. The hope is that eventually I can make the 40kg feel like the 36kg, where I know it's going up every time, I don't have to psych out, etc. In any event, really happy with how this turned out today.
6:35am - 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 20kg with 3 presses and rotations, 1/1
6:50am- Training session - PR ladder 28/32/40kg, 40kg 2H SW
2x:
scales x 2R, 3L (I like doing more of these on the L to ensure I wake up the L glute)
20kg TGU + bridge x 1/1
20kg TK PR x 5/5
4x:
28kg PR x 3/3
Pull-up x 1
32kg PR x 2/2
Pull-up x 1
40kg PR x 1/1
Pull-up x 1
40kg 2H SW x 10, x 5 sets
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:50am - Complete
Notes - Really, really pleased with this training session. Things have turned up the last week and I am grateful. Probably a combination of a number of things, I would guess: better sleep, less stress at work, body getting used to heavier loads again with pressing / swings, slight tweaks in technique (deeper inhale into hole, getting tight, glutes tight with the bell going into the clean position, etc.). Feet ever so slightly wider is helping too. Need to continue to keep the hip flexors as loose as possible. In any event, 4 sets of ladders, getting every rep with the 40kg was very encouraging. Last set, R side was tough, it was a 90% plus effort, maybe 95%, but I kept good form and grinded through the sticking point. It's a big deal for me mentally to get these reps with the 40kg. The hope is that eventually I can make the 40kg feel like the 36kg, where I know it's going up every time, I don't have to psych out, etc. In any event, really happy with how this turned out today.
Monday, January 22, 2018
1/22/18 Monday January 22, 2018 (DB 24kgs RR SS PR step lunge complex, DB 32kgs farmer carries)
6:05am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:35am - 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 20kg with 3 presses and rotations, 1/1
6:50am- Training session - DB 24kgs RR SS PR step lunge complex, DB 32kgs farmer carries
2x:
Bridges x 5/5
24kg TGU x 1/1
48kg DL x 5
5x:
DB 24kgs Renegade Rows 1/1 x 3, SS PR 1/1 x 3, stepback lunges 1/1 x 3
DB 32kg farmer carries x 2 sets
rolling
hanging from the bar
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 - Excellent training session, I am very pleased. I think I could step this up in the future by going up to 28s for sure. I like this one a lot.
6:35am - 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 20kg with 3 presses and rotations, 1/1
6:50am- Training session - DB 24kgs RR SS PR step lunge complex, DB 32kgs farmer carries
2x:
Bridges x 5/5
24kg TGU x 1/1
48kg DL x 5
5x:
DB 24kgs Renegade Rows 1/1 x 3, SS PR 1/1 x 3, stepback lunges 1/1 x 3
DB 32kg farmer carries x 2 sets
rolling
hanging from the bar
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 - Excellent training session, I am very pleased. I think I could step this up in the future by going up to 28s for sure. I like this one a lot.
Sunday, January 21, 2018
1/20//18 Saturday January 20, 2018 (DB 24kgs RR CL SS PR step lunge complex)
Olympic athletic club Ballard
1:35pm - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
1:50pm- Training session - DB 24kgs RR CL SS PR step lunge complex
2x:
Bridges x 5/5
24kg TGU x 1/1
DB 24kgs DL x 5
4x:
DB 24kgs Renegade Rows 1/1 x 3 , CL x 3, SS PR 1/1 x 3, stepback lunges 1/1 x 3
DB 24kg farmer carries x 1 very long set, walking in circles, backwards, forwards (maybe a 4-5 minute set)
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
2:30pm - Complete
Swimming - 30 minutes
Notes - Writing this on Sunday evening. Did this from the Olympic Athletic Club in Ballard where my fiance is a member. Wanted to keep this short, not too hard, which I accomplished. Got a really good pump from the long farmer carries, I want to keep these in the rotation. This is a massively underrated exercise. Pick them up, go for a walk. Got in some swimming after the session, was very nice. Did a massage today, and another epson salt bath. The last 4 days have gone a very long way in helping me get recovered after a challenging several weeks at work. Pleased and ready to hit the last week of this cycle.
1:35pm - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
1:50pm- Training session - DB 24kgs RR CL SS PR step lunge complex
2x:
Bridges x 5/5
24kg TGU x 1/1
DB 24kgs DL x 5
4x:
DB 24kgs Renegade Rows 1/1 x 3 , CL x 3, SS PR 1/1 x 3, stepback lunges 1/1 x 3
DB 24kg farmer carries x 1 very long set, walking in circles, backwards, forwards (maybe a 4-5 minute set)
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
2:30pm - Complete
Swimming - 30 minutes
Notes - Writing this on Sunday evening. Did this from the Olympic Athletic Club in Ballard where my fiance is a member. Wanted to keep this short, not too hard, which I accomplished. Got a really good pump from the long farmer carries, I want to keep these in the rotation. This is a massively underrated exercise. Pick them up, go for a walk. Got in some swimming after the session, was very nice. Did a massage today, and another epson salt bath. The last 4 days have gone a very long way in helping me get recovered after a challenging several weeks at work. Pleased and ready to hit the last week of this cycle.
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