From Vancouver BC
8:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:45am- Training session - variety
20kg OH hold x 1/1
24kg OH hold x 1/1
24kg rack hold x 1 minute
DB 24kg CL+PR x 1/1, x 2
4x:
DB 24kgs stepback lunges x 5/5
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
9:15am - Complete
Notes - Simple, easy training from my friends' house in BC. Feeling good.
Sunday, November 3, 2019
Friday, November 1, 2019
10/25/19 Friday November 1, 2019 (BB Squat, Powercleans)
7:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:45am - 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
8:00am- Training session - BB Squat, Powercleans
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
24kg GSq x 5
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10
BB Squat:
warm up
45 bar x 5
135 x 5
205 x 3
245 x 2
work sets
275 x 5 x 3 sets (felt good)
Powercleans:
45 bar x 5 x 5 sets (working top down, then from the ground)
65 x 3 x 5 sets (practicing)
95 x 3 x 5 sets (practicing)
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
9:15am - Complete
Notes - Was really pleased with the squat today. I thought about doing 270 for the work sets and then when I got there I was feeling good and confident and just went with the 275 for another PR. While these have not been easy, I feel and believe I can continue to add weight to the bar steadily. I am able to get under the bar better, feeling more confident with it on my back. Watching video I need to continue to be hitting depth and I really focused on that in particular on my last set. I've never powercleaned a bar in my life, so I tried today. I have been reading the SS Blue Book all week and watching a lot of videos from SS on the powerclean. I think it will be helpful to deadlift one day a week and then use the other day for practicing powercleans. I really, really enjoyed the movement. I love cleaning and jerking KBs, so this does feel natural to me and I do have some explosive capabilities. What I do not have is a clue on how to rack the bar well and get my hands out of the way, so this is going to take a lot, lot, lot of practice.
7:45am - 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
8:00am- Training session - BB Squat, Powercleans
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
24kg GSq x 5
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10
BB Squat:
warm up
45 bar x 5
135 x 5
205 x 3
245 x 2
work sets
275 x 5 x 3 sets (felt good)
Powercleans:
45 bar x 5 x 5 sets (working top down, then from the ground)
65 x 3 x 5 sets (practicing)
95 x 3 x 5 sets (practicing)
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
9:15am - Complete
Notes - Was really pleased with the squat today. I thought about doing 270 for the work sets and then when I got there I was feeling good and confident and just went with the 275 for another PR. While these have not been easy, I feel and believe I can continue to add weight to the bar steadily. I am able to get under the bar better, feeling more confident with it on my back. Watching video I need to continue to be hitting depth and I really focused on that in particular on my last set. I've never powercleaned a bar in my life, so I tried today. I have been reading the SS Blue Book all week and watching a lot of videos from SS on the powerclean. I think it will be helpful to deadlift one day a week and then use the other day for practicing powercleans. I really, really enjoyed the movement. I love cleaning and jerking KBs, so this does feel natural to me and I do have some explosive capabilities. What I do not have is a clue on how to rack the bar well and get my hands out of the way, so this is going to take a lot, lot, lot of practice.
Wednesday, October 30, 2019
10/30/19 Wednesday October 30, 2019 (DB 28kgs CL+Jerk)
6:00am - belly breathing, Primal Move practice, Original Strength resets - 45 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 - DB 28kgs CL+Jerk
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
48kg 2H SW x 10
DB 24kgs CL+Jerk x 5
20 minutes:
DB 28kgs CL+Jerk x 3
DB 28kgs CL+Jerk x 5
DB 28kgs CL+Jerk x 7
got in 3 sets, then x3 and x5 for a total of 53 CL+Jerks
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 - A decent training session. I could have improved density and got in that final set of 7, but ran out of time. I was feeling winded, this may be indicative of the nature of training lately, could be a bit light on conditioning so this was challenging. With that said, a good session. The sets of 7 were fairly challenging, so it's good to mix up the rep scheme a bit.
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 - DB 28kgs CL+Jerk
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
48kg 2H SW x 10
DB 24kgs CL+Jerk x 5
20 minutes:
DB 28kgs CL+Jerk x 3
DB 28kgs CL+Jerk x 5
DB 28kgs CL+Jerk x 7
got in 3 sets, then x3 and x5 for a total of 53 CL+Jerks
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 - A decent training session. I could have improved density and got in that final set of 7, but ran out of time. I was feeling winded, this may be indicative of the nature of training lately, could be a bit light on conditioning so this was challenging. With that said, a good session. The sets of 7 were fairly challenging, so it's good to mix up the rep scheme a bit.
Monday, October 28, 2019
10/28/19 Monday October 28, 2019 (BB Squat, DL)
6:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:00am - 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
7:15am- Training session - BB Squat, DL
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
24kg GSq x 5
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10
BB Squat:
warm up
45 bar x 5
135 x 5
205 x 3
225 x 2
work sets
265 x 5 x 3 sets
BB DL:
warm up
45 bar x 5
135 x 5
225 x 3
295 x 2
top work set
335 x 5
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
8:15am - Complete
Notes - Well, more PRs in both lifts. This was cool. I am able to get under the bar better on the squat, and move it down my back. My mobility is improving there (shoulders). Very pleased. The DL top set of 5 is no doubt tough, very tough. I am going to either drop down to a light DL day on Fridays, or start practicing power cleans, but regardless one heavy deadlift day a week should be fine if I can continue to progress the squat. I will say 225 on the DL felt very light. 295 wasn't too bad either. 335 was heavy but then again that is a PR, and I got the 5 reps:)
7:00am - 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
7:15am- Training session - BB Squat, DL
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
24kg GSq x 5
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10
BB Squat:
warm up
45 bar x 5
135 x 5
205 x 3
225 x 2
work sets
265 x 5 x 3 sets
BB DL:
warm up
45 bar x 5
135 x 5
225 x 3
295 x 2
top work set
335 x 5
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
8:15am - Complete
Notes - Well, more PRs in both lifts. This was cool. I am able to get under the bar better on the squat, and move it down my back. My mobility is improving there (shoulders). Very pleased. The DL top set of 5 is no doubt tough, very tough. I am going to either drop down to a light DL day on Fridays, or start practicing power cleans, but regardless one heavy deadlift day a week should be fine if I can continue to progress the squat. I will say 225 on the DL felt very light. 295 wasn't too bad either. 335 was heavy but then again that is a PR, and I got the 5 reps:)
Friday, October 25, 2019
10/25/19 Friday October 25, 2019 (BB Squat, DL)
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 - BB Squat, DL
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
24kg GSq x 5
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10
BB Squat:
warm up
45 bar x 5
135 x 5
185 x 5
225 x 3
245 x 1
work sets
255 x 5 x 3 sets (felt good)
BB DL:
warm up
135 x 5
185 x 5
225 x 5
275 x 3
305 x 2
top work set
325 x 5 (hard)
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
8:15am - Complete
Notes - Squats were good today, top set on the DL was tough. I thought I had increased the weight from Monday, but I had not. And Monday was easier. I am wondering if now is the time to shift a bit to DL twice a week but have one of those days be very light. Will think this over. I've also reconfigured the "courage corner" to now much more easily accommodate bench press and overhead press from the rack. Will be mulling over whether or not to start bringing in a day of each a week.
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 - BB Squat, DL
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
24kg GSq x 5
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10
BB Squat:
warm up
45 bar x 5
135 x 5
185 x 5
225 x 3
245 x 1
work sets
255 x 5 x 3 sets (felt good)
BB DL:
warm up
135 x 5
185 x 5
225 x 5
275 x 3
305 x 2
top work set
325 x 5 (hard)
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
8:15am - Complete
Notes - Squats were good today, top set on the DL was tough. I thought I had increased the weight from Monday, but I had not. And Monday was easier. I am wondering if now is the time to shift a bit to DL twice a week but have one of those days be very light. Will think this over. I've also reconfigured the "courage corner" to now much more easily accommodate bench press and overhead press from the rack. Will be mulling over whether or not to start bringing in a day of each a week.
Thursday, October 24, 2019
10/23/19 Wednesday October 23, 2019 (DB 32kgs CL+Push Press)
6:15am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:00am - 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
7:15am- Training session - DB 32kgs CL+Push Press
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 24kgs CL 5 x Push press x 5
DB 28kgs CL 5 x Push press x 5
20 minutes:
DB 32kgs CL 3 x Push press x 3
got in 10 sets
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
8:00am - Complete
Notes - Very happy with this. Pretty heavy, but strong. These are good for getting heavy weight overhead and locking out.
7:00am - 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
7:15am- Training session - DB 32kgs CL+Push Press
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 24kgs CL 5 x Push press x 5
DB 28kgs CL 5 x Push press x 5
20 minutes:
DB 32kgs CL 3 x Push press x 3
got in 10 sets
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
8:00am - Complete
Notes - Very happy with this. Pretty heavy, but strong. These are good for getting heavy weight overhead and locking out.
Monday, October 21, 2019
10/21/19 Monday October 21, 2019 (BB Squat, DL)
6:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:00am - 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
7:15am- Training session - BB Squat, DL
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
24kg GSq x 5
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10
BB Squat:
warm up
45lb bar x 5
115lb x 5
155lb x 5
205lb x 3
work sets
245lb x 5 x 3 sets
BB DL:
warm up
45lb bar x 5
135lb x 5
185lb x 5
225lb x 3
275lb x 2
top work set
325lb x 5
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
8:15am - Complete
Notes - Went back and looked, started all of this two weeks ago with 165 for the squat and 205 for the deadlift. So this is quite the jump over two weeks. With that said, I purposefully started out easy particularly with the squat which I have no experience with. So far I would say things are going well, other than I need to write out a full program here soon, including warm up weights, etc. so I can take the thinking out of things. Also it is taking me a long time to run through both lifts. I bought a couple "dead wedges" from Rogue Fitness to help me get the plates off for deadlifts and that helped a ton, like those a lot.
7:00am - 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
7:15am- Training session - BB Squat, DL
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
24kg GSq x 5
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10
BB Squat:
warm up
45lb bar x 5
115lb x 5
155lb x 5
205lb x 3
work sets
245lb x 5 x 3 sets
BB DL:
warm up
45lb bar x 5
135lb x 5
185lb x 5
225lb x 3
275lb x 2
top work set
325lb x 5
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
8:15am - Complete
Notes - Went back and looked, started all of this two weeks ago with 165 for the squat and 205 for the deadlift. So this is quite the jump over two weeks. With that said, I purposefully started out easy particularly with the squat which I have no experience with. So far I would say things are going well, other than I need to write out a full program here soon, including warm up weights, etc. so I can take the thinking out of things. Also it is taking me a long time to run through both lifts. I bought a couple "dead wedges" from Rogue Fitness to help me get the plates off for deadlifts and that helped a ton, like those a lot.
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