1:15pm - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
1:45pm- Training session - variety
20kg arm bar + bent arm bar x 1/1
24kg GSq x 5
2x:
Pull-up x 2
Push-up x 10
Powerclean practice - hook grip
65 x 3 x 2
115 x 3 x 5
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
2:15pm - Complete
Notes - Feeling pretty good. Practiced the hook grip with a few BB powercleans as I want to get practice racking the bar. I need a hell of a lot of practice. Getting the elbows up and bar onto the deltoids doesn't feel nature yet. Will just continue to keep at it. It is a fun movement to practice for sure.
Sunday, November 10, 2019
Friday, November 8, 2019
11/8/19 Friday November 8, 2019 (BB Squat, Powercleans)
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, 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
225 x 3
255 x 2
work sets
285 x 5 x 3 sets (felt good)
Powercleans:
45 bar x 5 x 2 sets (working top down, then from the ground)
65 x 3 x 2 sets (practicing)
115 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
8:15am - Complete
Notes - Very pleased with this, 285 on the squats went up very solidly. Just very solid progress so far on that lift. I am signed up for a Squat Camp with Starting Strength in Portland, OR on November 30. I am excited. I will learn a ton and that really should help me moving forward. At this rate adding 10 lbs a week I would be squatting close to 315, 3 plates a side, which would be cool. I also am enjoying the powercleans. Have a lot to work on there. Considering trying to add another day where I practice the movement, maybe Saturdays that makes some sense.
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, 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
225 x 3
255 x 2
work sets
285 x 5 x 3 sets (felt good)
Powercleans:
45 bar x 5 x 2 sets (working top down, then from the ground)
65 x 3 x 2 sets (practicing)
115 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
8:15am - Complete
Notes - Very pleased with this, 285 on the squats went up very solidly. Just very solid progress so far on that lift. I am signed up for a Squat Camp with Starting Strength in Portland, OR on November 30. I am excited. I will learn a ton and that really should help me moving forward. At this rate adding 10 lbs a week I would be squatting close to 315, 3 plates a side, which would be cool. I also am enjoying the powercleans. Have a lot to work on there. Considering trying to add another day where I practice the movement, maybe Saturdays that makes some sense.
Wednesday, November 6, 2019
11/6/19 Wednesday November 6, 2019 (DB 32kgs 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 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.
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.
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.
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