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 32kgs 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
DB 24kgs CL x 5 Jerk x 5
20 minutes:
DB 32kgs CL x 3 Jerk 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
7:45am - Complete
Notes - pretty heavy, decently tough session. I wasn't pushing density very much and as a result, didn't get in a ton of reps. I may mix it up next week and drop down to double 24s and work on pressing. left hip area is still irritated from squatting and/or deadlifting from Monday. I suspect it is deadlifting. Narrow stance may not suit me. I had issues in the past with KBs when going too narrow. The adductors get too fired up.
Wednesday, November 6, 2019
Monday, November 4, 2019
11/4/19 Monday November 4, 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 2 BU FSQ x 2
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
BB Squat:
warm up
45 bar x 5
135 x 5
225 x 3
255 x 2
work sets
280 x 5 x 3 sets
BB DL:
warm up
45 bar x 5
135 x 5
225 x 3
315 x 2
top work set
340 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 - A good day, particularly feel good about the squat, that was pretty strong, bar is feeling better and better on my back as I continue to get a bit more mobile and can move it lower. The top set of DLs was tough, there is no doubt. All warm up sets felt very strong including the 315 x 2. The first 3 reps on the top set were solid, the 4th ok, 5th was tough. Left hand grip starts to go. I experimented with a closer stance with the feet, not sure about it, as my left hip has been barking all day today. It continues to be all PRs here though, so no doubt I am going to feel it a bit doing heavy work.
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 2 BU FSQ x 2
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
BB Squat:
warm up
45 bar x 5
135 x 5
225 x 3
255 x 2
work sets
280 x 5 x 3 sets
BB DL:
warm up
45 bar x 5
135 x 5
225 x 3
315 x 2
top work set
340 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 - A good day, particularly feel good about the squat, that was pretty strong, bar is feeling better and better on my back as I continue to get a bit more mobile and can move it lower. The top set of DLs was tough, there is no doubt. All warm up sets felt very strong including the 315 x 2. The first 3 reps on the top set were solid, the 4th ok, 5th was tough. Left hand grip starts to go. I experimented with a closer stance with the feet, not sure about it, as my left hip has been barking all day today. It continues to be all PRs here though, so no doubt I am going to feel it a bit doing heavy work.
Sunday, November 3, 2019
11/2/19 Saturday November 2, 2019 (variety)
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.
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.
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.
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