9/30/19 Monday September 30, 2019 (You Don't Know Squat 1.0 Week 6 Day 1)

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 - You Don't Know Squat 1.0 Week 6 Day 1

24kg TGU x 1/1
20kg BU PR x 3 BU FSQ x 3
48kg DL x 5
24kg 2H SW x 10

32kg TGU x 1/1
24kg BU BU PR x 1 BU FSQ x 1
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 3

DB 20kgs FSQ x 7 PR x 7

20 minutes:
DB 24kgs FSQ x 7 PR x 7

5 full sets, no missed reps
6th set, FSQ, 4 PR, set down, then 3 PR
7th set, FSQ, set down, did 3 PR then basically at failure and time

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:45am - Complete

Notes - Definitely a tough training session, but I did improve on the density overall and this was a good outcome.  This is the final week of this cycle.  It has been a good one, particularly in building strength, I have definitely been getting stronger.

9/28/19 Saturday September 28, 2019 (variety)

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

6:45am- Training session - variety

20kg arm bar + bent arm bar x 1/1
20kg TGU x 1/1
20kg GSq x 5

5x:
DB 20kgs stepback lunges x 5/5
Pull-up x 2
Push-up x 10

Indian clubs x 2 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

7:15am - Complete

Notes - Feeling great.

9/27/19 Friday September 27, 2019 (You Don't Know Squat 1.0 Week 5 Day 3)

6:00am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:30am - 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

6:45am- Training session - You Don't Know Squat 1.0 Week 5 Day 3

24kg TGU x 1/1
20kg BU PR x 3 BU FSQ x 3
48kg DL x 5
24kg 2H SW x 10

32kg TGU x 1/1
24kg BU BU PR x 2 BU FSQ x 2
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 3

DB 20kgs FSQ x 5 SN x 5

20 minutes:
DB 24kgs FSQ x 6 SN x 6

5 sets full
6th and 7th sets, FSQ, set down, SN

rolling
hanging from the bar

Indian clubs 2 minutes

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 - Pleased with this.  I am not necessarily making a ton of improvements week over week in terms of improving the density, which tells me I am probably tapped out on this program.  I do think my technique has improved in all lifts particularly the squat.  I feel more "rooted" when walking and standing. It's been very good.

9/25/19 Wednesday September 25, 2019 (You Don't Know Squat 1.0 Week 5 Day 2)

6:00am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:30am - 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

6:45am- Training session - You Don't Know Squat 1.0 Week 5 Day 2

24kg TGU x 1/1
20kg BU FSQ x 3 BU PR x 3
48kg DL x 5
24kg 2H SW x 10

32kg TGU x 1/1
24kg BU BU FSQ x 1 BU PR x 1
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 2

DB 20kgs FSQ x 6 CL x 6 PR x 6

20 minutes:
DB 24kgs FSQ x 6 CL x 6 PR x 6

3 sets - didn't set the bells down
4, 5, 6th set - set down after CL, then pick up and PR

rolling
hanging from the bar

Indian clubs 2 minutes

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 - Tough one.  I was tired.  Have not been sleeping much and dealing with a lot of life stress.

9/23/19 Monday September 23, 2019 (You Don't Know Squat 1.0 Week 5 Day 1)

5:45am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:15am - 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

6:30am- Training session - You Don't Know Squat 1.0 Week 5 Day 1

24kg TGU x 1/1
20kg BU PR x 3 BU FSQ x 3
48kg DL x 5
24kg 2H SW x 10

32kg TGU x 1/1
24kg BU BU PR x 2 BU FSQ x 2
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 2

DB 20kgs FSQ x 6 PR x 6

20 minutes:
DB 24kgs FSQ x 6 PR x 6

6 full sets, no missed reps
7th set, did FSQ, set down, did PR

rolling
hanging from the bar

Indian clubs 2 minutes

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:15am - Complete

Notes - Very pleased with this and a lot of strong work here today. 

9/21/19 Saturday September 21, 2019 (variety)

Took the double 20s to camp with Leah.  Had a fun time doing a variety of different lifts with the bells.  Threw in 50 push-ups.  Felt great.

9/20/19 Friday September 20, 2019 (You Don't Know Squat 1.0 Week 4 Day 3)

6:00am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:30am - 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

6:45am- Training session - You Don't Know Squat 1.0 Week 4 Day 3

24kg TGU x 1/1
20kg BU PR x 3 BU FSQ x 3
48kg DL x 5
24kg 2H SW x 10

32kg TGU x 1/1
24kg BU BU PR x 2 BU FSQ x 2
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 3

DB 20kgs FSQ x 5 SN x 5

20 minutes:
DB 24kgs FSQ x 5 SN x 5

8 sets full

rolling
hanging from the bar

Indian clubs 2 minutes

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 - Solid training day.  Very pleased to get 8 full set, no set downs.  Really good stuff.