6:30am - Walk the dog, belly breathing, Primal Move practice, Original Strength resets - 60 minutes
7:30am- Training session - variety
24kg TGU x 1/1
24kg GSq x 5
24kg 2H SW x 10
5x:
Chin-up x 3 (trying to go to all Chins or at least a lot more Chins)
Push-up x 10
DB 32kgs farmer carry x 1 min x 3 sets
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
8:00am - Complete
Notes - All good stuff. Still working on the left hip, SI joint etc. but an awful lot better than it was 4 weeks ago.
Sunday, January 5, 2020
Friday, January 3, 2020
1/3/20 Friday January 3, 2020 (BB Squat, OHP, DL)
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 - BB Squat, OHP, DL
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10
BB Squat:
warm up
45 bar x 5
135 x 5
185 x 5
225 x 2
245 x 2
work sets
265 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
105 x 3
work sets
130 x 5 x 3 sets
BB DL (all hooked):
warm up
135 x 5
top work set
225 x 5 (lighter today)
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
8:30am - Complete
Notes - Exciting to be getting under the bar with heavier squat loads. Bar still moving pretty fast, I am encouraged overall. Feeling more solid with it. slightly wider foot placement, trying to push knees out. OHP work is going fine, sure I could get a lot better with the technique so will keep reading the Blue Book and watching videos. Wanted to try and see if DL twice a week, only with a lighter load, would go ok. Didn't feel all that great today.
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, OHP, DL
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10
BB Squat:
warm up
45 bar x 5
135 x 5
185 x 5
225 x 2
245 x 2
work sets
265 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
105 x 3
work sets
130 x 5 x 3 sets
BB DL (all hooked):
warm up
135 x 5
top work set
225 x 5 (lighter today)
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
8:30am - Complete
Notes - Exciting to be getting under the bar with heavier squat loads. Bar still moving pretty fast, I am encouraged overall. Feeling more solid with it. slightly wider foot placement, trying to push knees out. OHP work is going fine, sure I could get a lot better with the technique so will keep reading the Blue Book and watching videos. Wanted to try and see if DL twice a week, only with a lighter load, would go ok. Didn't feel all that great today.
1/1/20 Wednesday January 1, 2020 (DB 24kgs CL+Jerk, DB 32kg carries)
10:00am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
10:45am - 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
11:00am- Training session - DB 24kgs CL+Jerk, DB 32kg carries
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+Jerks x 5
20 minutes:
DB 24kgs CL+Jerks x 5
11 sets
Total of 55 CL+jerks
DB 32kg farmer carries x 1 minute, x 4 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
11:45am - Complete
Notes - happy new year! Great start to 2020.
10:45am - 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
11:00am- Training session - DB 24kgs CL+Jerk, DB 32kg carries
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+Jerks x 5
20 minutes:
DB 24kgs CL+Jerks x 5
11 sets
Total of 55 CL+jerks
DB 32kg farmer carries x 1 minute, x 4 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
11:45am - Complete
Notes - happy new year! Great start to 2020.
Monday, December 30, 2019
12/30/19 Monday December 30, 2019 (BB Squat, OHP, DL)
7:15am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
8:00am - 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
8:15am- Training session - BB Squat, OHP, DL
24kg TGU x 1/1
20kg BU PR x 2 BU FSQ x 2
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10
BB Squat:
warm up
45 bar x 5
135 x 5
185 x 3
225 x 2
work sets
245 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
105 x 3
115 x 2
work sets
125 x 5 x 3 sets
BB DL (all hooked):
warm up
135 x 5
225 x 3
top work set
275 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
9:30am - Complete
Notes - Very encouraging work sets today. The bar is moving fast on the squat. I need to get a little deeper. I have been gun shy given the issues from earlier in the month, but I can do it. Things are moving in the right direction. I definitely like how fast the bar is moving and I am encouraged. Worked in the OHP again today, we'll see how best to program. I think it's a lot to put in with heavy squat and dead. Deadlifts felt good, really good, obviously not "heavy" yet but that's ok. Building confidence back up. I think I will DL again on Friday and see how 295 feels on the bar for a top set of 5. After that it may be back to DL once a week and try and go up 10 lbs each week again.
8:00am - 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
8:15am- Training session - BB Squat, OHP, DL
24kg TGU x 1/1
20kg BU PR x 2 BU FSQ x 2
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10
BB Squat:
warm up
45 bar x 5
135 x 5
185 x 3
225 x 2
work sets
245 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
105 x 3
115 x 2
work sets
125 x 5 x 3 sets
BB DL (all hooked):
warm up
135 x 5
225 x 3
top work set
275 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
9:30am - Complete
Notes - Very encouraging work sets today. The bar is moving fast on the squat. I need to get a little deeper. I have been gun shy given the issues from earlier in the month, but I can do it. Things are moving in the right direction. I definitely like how fast the bar is moving and I am encouraged. Worked in the OHP again today, we'll see how best to program. I think it's a lot to put in with heavy squat and dead. Deadlifts felt good, really good, obviously not "heavy" yet but that's ok. Building confidence back up. I think I will DL again on Friday and see how 295 feels on the bar for a top set of 5. After that it may be back to DL once a week and try and go up 10 lbs each week again.
12/28/19 Saturday December 28, 2019 (BB OHP, farmer carries in Kauai))
Training from Kauai, HI for vacation
8:30pm - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
8:45pm - warm up
Some overhead holds with light KBs, some KB presses, squats, swings, just different things to get the body warmed up
9:00pm- Training session - BB Bench, OHP
BB OHP:
warm up
45 bar x 5
95 x 5
top work sets
135 x 5
135 x 4
135 x 4
135 x 2
farmer carries - 2 70lb dumbells
6 sets x 1 minute each
rolling
hanging from the bar
Bear crawls 2 minutes
9:30pm - Complete
Notes - Very simple training approach. 135 is too difficult right now to get 3 sets of 5, so I realize if I actually try and work this lift now into an NLP I need to start lower, probably 125, and move up maybe 2 1/2 or max 5 pound increments (I am going to need more micro plates). My form is shit and I need to keep reading the Blue Book to get better, but it's certainly a lift to love. Finished with some conditioning with farmers, always a good option for some conditioning work.
8:30pm - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
8:45pm - warm up
Some overhead holds with light KBs, some KB presses, squats, swings, just different things to get the body warmed up
9:00pm- Training session - BB Bench, OHP
BB OHP:
warm up
45 bar x 5
95 x 5
top work sets
135 x 5
135 x 4
135 x 4
135 x 2
farmer carries - 2 70lb dumbells
6 sets x 1 minute each
hanging from the bar
Bear crawls 2 minutes
9:30pm - Complete
Notes - Very simple training approach. 135 is too difficult right now to get 3 sets of 5, so I realize if I actually try and work this lift now into an NLP I need to start lower, probably 125, and move up maybe 2 1/2 or max 5 pound increments (I am going to need more micro plates). My form is shit and I need to keep reading the Blue Book to get better, but it's certainly a lift to love. Finished with some conditioning with farmers, always a good option for some conditioning work.
Friday, December 27, 2019
12/27/19 Friday December 27, 2019 (BB Squat, DL in Kauai))
Training from Kauai, HI for vacation
8:45pm - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
9:00am - warm up
Some overhead holds with light KBs, some KB presses, squats, cleans, swings, just different things to get the body warmed up
9:15am- Training session - BB Squat, DL
BB Squat:
warm up
45 bar x 5
135 x 5
185 x 5
work sets
225 x 5 x 3 sets (belt and shoes)
BB DL (hook grip and belt and shoes all sets):
warm up
135 x 5
185 x 5
225 x 3
top work set
245 x 5 (this felt incredibly easy)
Overhead press:
45 bar x 5 x 3 (tried to practice better technique from the Blue Book)
rolling
hanging from the bar
Bear crawls 2 minutes
10:00am - Complete
Notes - This was a good day. Strength felt there, a lot, lot was in the tank even after jumping up from 195 on the squat and 205 on the DL on Monday. This is a good sign. I will probably add 20 lbs to the bar the next workout, and keep doing that until I feel like it stalls. Maybe can do that for 3 workouts I suspect and that will get me back pretty close to where I was, and then just try and keep going on the NLP with 5 lb jumps. We'll see. I've made a decision to work in OHP as well, not sure where I will start that lift. I'd love to start it with a plate on each side but from Monday that would be probably tough to do for 5 x 3 sets. I'll think about it. Depends on how things go tomorrow as that will be the main lift I practice. Going to use a belt this time as well and see if that helps. I don't think I am going to bench. Haven't decided yet.
8:45pm - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
9:00am - warm up
Some overhead holds with light KBs, some KB presses, squats, cleans, swings, just different things to get the body warmed up
9:15am- Training session - BB Squat, DL
BB Squat:
warm up
45 bar x 5
135 x 5
185 x 5
work sets
225 x 5 x 3 sets (belt and shoes)
BB DL (hook grip and belt and shoes all sets):
warm up
135 x 5
185 x 5
225 x 3
top work set
245 x 5 (this felt incredibly easy)
Overhead press:
45 bar x 5 x 3 (tried to practice better technique from the Blue Book)
hanging from the bar
Bear crawls 2 minutes
10:00am - Complete
Notes - This was a good day. Strength felt there, a lot, lot was in the tank even after jumping up from 195 on the squat and 205 on the DL on Monday. This is a good sign. I will probably add 20 lbs to the bar the next workout, and keep doing that until I feel like it stalls. Maybe can do that for 3 workouts I suspect and that will get me back pretty close to where I was, and then just try and keep going on the NLP with 5 lb jumps. We'll see. I've made a decision to work in OHP as well, not sure where I will start that lift. I'd love to start it with a plate on each side but from Monday that would be probably tough to do for 5 x 3 sets. I'll think about it. Depends on how things go tomorrow as that will be the main lift I practice. Going to use a belt this time as well and see if that helps. I don't think I am going to bench. Haven't decided yet.
Tuesday, December 24, 2019
12/24/19 Tuesday December 24, 2019 (BB Bench, OHP in Kauai))
Training from Kauai, HI for vacation
12:30pm - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
12:45pm - warm up
Some overhead holds with light KBs, some KB presses, squats, swings, just different things to get the body warmed up
1:00pm- Training session - BB Bench, OHP
BB Bench:
warm up
45 bar x 5
95 x 5
135 x 5
185 x 5 (easy)
205 x 3 (left elbow didn't like it)
work sets
185 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
top work sets
135 x 3 x 3 sets
rolling
hanging from the bar
Bear crawls 2 minutes
1:30pm - Complete
Notes - Well, this was a fun experiment. I haven't bench pressed in something like 6, 7 years. It's been a hell of a long time. So it was odd to do that. I will have to study the Blue Book quite a bit, I have little idea if I was in the most advantageous positions but was trying to fire the lats, push into the ground with the feet, look at the ceiling not the bar, etc. Everything was pretty good except my left elbow got irritated at 205 lbs, so I dropped back and just did 3 work sets at 185. The reps were super easy. Way back in the day I had worked up to a 235 bench, at 190 lbs bodyweight, so now at 220 lbs bodyweight if I developed great technique and worked at it, I think I could get to a 300 bench. I really don't give a shit. Something about that lift jacked me up before and I am not particularly interested in going down that road again. Now on the other hand overhead pressing with the bar was amazing today and felt awesome once I had a plate on each side. With all of the KB work I have done over the years, this is a stronger position for me, and I enjoy getting that bar overhead. Working towards a bodyweight press is a great goal and it's time for me to work it into the NLP. I will OHP one more time this week, but not bench. Just not that excited about it.
12:30pm - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
12:45pm - warm up
Some overhead holds with light KBs, some KB presses, squats, swings, just different things to get the body warmed up
1:00pm- Training session - BB Bench, OHP
BB Bench:
warm up
45 bar x 5
95 x 5
135 x 5
185 x 5 (easy)
205 x 3 (left elbow didn't like it)
work sets
185 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
top work sets
135 x 3 x 3 sets
hanging from the bar
Bear crawls 2 minutes
1:30pm - Complete
Notes - Well, this was a fun experiment. I haven't bench pressed in something like 6, 7 years. It's been a hell of a long time. So it was odd to do that. I will have to study the Blue Book quite a bit, I have little idea if I was in the most advantageous positions but was trying to fire the lats, push into the ground with the feet, look at the ceiling not the bar, etc. Everything was pretty good except my left elbow got irritated at 205 lbs, so I dropped back and just did 3 work sets at 185. The reps were super easy. Way back in the day I had worked up to a 235 bench, at 190 lbs bodyweight, so now at 220 lbs bodyweight if I developed great technique and worked at it, I think I could get to a 300 bench. I really don't give a shit. Something about that lift jacked me up before and I am not particularly interested in going down that road again. Now on the other hand overhead pressing with the bar was amazing today and felt awesome once I had a plate on each side. With all of the KB work I have done over the years, this is a stronger position for me, and I enjoy getting that bar overhead. Working towards a bodyweight press is a great goal and it's time for me to work it into the NLP. I will OHP one more time this week, but not bench. Just not that excited about it.
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