8/31/18 Friday August 31, 2018 (C&P ladders + pull-ups)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:45am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:00am- Training session - C&P ladders + pull-ups

3x:
16kg SN x 10/10
24kg GSq x 5
24kg 2H SW x 20
Push-ups x 10

24kg C&P x 5/5
pull-up x 1

3x:
28kg C&P x 3/3, pull-up x 1
32kg C&P x 2/2, pull-up x 1
36kg C&P x 1/1, pull-up x 1

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

7:40am - Complete

Notes - A much better couple of days here thankfully.  I got some deep bodywork done yesterday, a lot of focus on opening up my hip flexors and psoas.  Things have been locked up.  I also got some tips to focus on my Gluteus Medius and am using the Clamshell stretch and a few other things to focus on the Glute Medius.  Immediately after doing these in my warmup today I really felt those muscles engaging and I was able to hold that during my training session.  I also put Bird Dogs back into the warm up and I think that is a good idea as well.  It makes sense that I might be experiencing some sleeply glute syndrome as this comes up from time to time.  I am really going to focus on the glute medius and these other mobility drills in the hopes that this drives things in a good direction. Some video links follow.

https://m.youtube.com/watch?v=CiqvDV8pzRk

https://www.youtube.com/watch?v=cz1gh_aYn5k&t=86s

https://www.youtube.com/watch?v=lSaTJXJ_Maw

8/29/18 Wednesday August 29, 2018 (24kg 100 SW, 24/28/32kg TGU + PR ladder)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:45am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:00am- Training session - 20kg BU FSQ, 16kg SN, 24kg 100 SW, 24/28/32kg TGU + PR ladder

3x:
20kg BU FSQ x 3
16kg SN x 10/10

24kg 100 SW - did a mix of 2H and 1H

24kg TGU + PR at top x 1/1
28kg TGU + PR at top x 1/1

32kg TGU + PR at top x 1/1

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

7:40am - Complete

Notes - Writing this late Wed night.  Things getting a bit better.  Went to the chiro today and discussed what I have been feeling and it sounds like that the suitcase carries with a heavy bell, where I walked in a circle in my garage, were likely a problem. By walking in a circle, I likely overloaded my adductor on the left leg, and abductor on the right leg, which are already overloaded.  I need to find ways to load the abductor and glute medius n the left leg, and load the abbductor on my right leg. I realized as well I had walked in a circle trying the sidewalks as well, likely the same problem.  Conclusion - loading one side and walking in circles is a terrible idea for me. I have been doing a couple of exercises to focus on the glute medius on the left leg.  I am seeing my body worker today as well to do soft tissue work and I expect that will help.

8/27/18 Monday August 27, 2018 (24kg TGU, 32kg suitcase carry, 24kg 1H SW, 36kg 2H SW, 28kg SN)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:45am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:00am- Training session - 24kg TGU, 32kg suitcase carry, 24kg 1H SW, 36kg 2H SW, 28kg SN

16kg SN x 10/10

3x:
24kg TGU x 1/1
32kg suitcase carry x 1/1
24kg 1H SW x 10/10

5x:
36kg 2H SW x 5
28kg SN x 5/5

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

7:40am - Complete

Notes - Very solid training session.  Left hip and low left back didn't feel great today though after the session.  I think the 32kg suitcase carries have to go.  Got a weird vibe on those when I did them the previous training sessions and I think something spilled over, taking too much of the load on the low back and not the right muscles.  Will have to work this out over the next few days with some mobility work. 

8/25/18 Saturday August 25, 2018 (DB 24kgs complex)

8:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

8:45am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

9:00am- Training session - DB 24kgs complex

16kg SN x 10/10

3x:
20kg TGU x 1/1
32kg suitcase carry x 1/1
20kg SN x 10/10

5x:
DB 24kgs CL x 5 SS PR x 3/3 step back lunge x 2/2

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

9:40am - Complete

Notes - Writing this on Sunday evening.  Been a great couple of days.  Things have turned around significantly for the better.  I think the chiro visit last Wed really jump started things and gave me a nice re set.  Been focused on some mobility work and opening up the adductors and hips and things have been good.  This was a very enjoyable training session.  I am going to stick with light SN in the warm-ups - that has been significant I think.  Really helps open up the shoulders.

8/24/18 Friday August 24, 2018 (C&P ladders + pull-ups)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:45am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:00am- Training session - C&P ladders + pull-ups

16kg SN x 10/10

5x:
24kg GSq x 5
24kg 2H SW x 20
Push-ups x 10

24kg C&P x 3/3

3x:
28kg C&P x 3/3, pull-up x 1
32kg C&P x 2/2, pull-up x 1
36kg C&P x 1/1, pull-up x 1

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

7:40am - Complete

Notes - OK, this was definitely a step in the right direction.  The chiro adjustment on Wed this week I think really helped out my left shoulder.  It's been feeling significantly better and the overhead position has improved in just a couple of days.  Calmed the bicep way, way down.  Good stuff.  Left hip still does not feel great but I will keep working mobility drills.  This was all around a very strong session.  I quite liked warming up with 10/10 with 16kg snatches - I am going to do that more often.  I think that is a great opener for my shoulders.  I also noticed that pull-ups were significantly easy to do than the last time I did these - and that's likely in part due to dropping weight.  I am down to 217, trying to get to 210.  I have lost about 11 pounds.  Makes a real difference and I notice it.

8/22/18 Wednesday August 22, 2018 (28kg 100 SW, 24/28/32kg TGU + PR ladder)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:45am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:00am- Training session - 20kg BU FSQ, 16/24kg sidewalks, 28kg 100 SW, 24/28/32kg TGU + PR ladder

3x:
20kg BU FSQ x 3
16/24kg sidewalks (16kg OH and 24kg farmer carry, walk around)

28kg 100 SW - did a mix of 2H and 1H

24kg TGU + PR at top x 1/1
28kg TGU + PR at top x 1/1

32kg TGU + PR at top x 1/1

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

7:40am - Complete

Notes - Writing this Wednesday night.  Disappointed with how I have been feeling.  Things started feeling off after training on Friday.  Left bicep has been tight, it is making it difficult to get into a good OH position and lock out my elbow.  Left low back and hip has been irritated.  I went to the chiro this evening and as usual this pattern is back, where my right trap is turned off, left pec is turned off, right pec is on, left trap is on, and the the left arm tendons get overloaded instead of the muscle (which is turned off) and things get pissed off.  The OH work in particular I think is just not working right now with the walking with a bell overhead etc. so I am going to drop this and try something else.  I probably could use some trigger point work / body work as well which I will try and do this week.  Not quite sure what brought this on exactly but will be working to turn it back around.

8/20/18 Monday August 20, 2018 (24kg TGU + OH walk, 24kg 1H SW, 32kg 2H SW, 24kg SN)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:45am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:00am- Training session - 24kg TGU + OH walk, 24kg 1H SW, 32kg 2H SW, 24kg SN

3x:
24kg TGU + OH walk x 1/1
24kg 1H SW x 10/10

5x:
32kg 2H SW
24kg SN x 5/5

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

7:40am - Complete

Notes - Getting rolling again here on a new cycle.  This was a pretty simple and easy training session.  Everything felt pretty good.  As with Friday, after the fact my left hip and adductor was acting up a bit.  I think the TGUs and OH walking are very challenging for me on the left arm.  Getting to lockout is extremely difficult.  There may be a need to adjust this and try and get into that position with more stability first before going to OH walking.  I can tell I really need to work on this on that left side in particular.