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, 20/24/28/32kg SN, DB 36kg carries
24kg TGU x 1/1
20kg BU FSQ x 1 BU PR x 1
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, x 5 sets
DB 24kgs CL x 5
DB 28kgs CL x 5, x 10 sets
20kg SN x 10/10
24kg SN x 5/5
28kg SN x 5/5 (hike snatch park style, alternating hands each rep)
32kg SN x 5/5 (hike snatch park style, alternating hands each rep)
DB 36kg 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
8:00am - Complete
Notes - Decent amount of work today, I felt like doing some conditioning. I have to figure out what I want to do in terms of melding the KBs and the barbell. I think I need to fully commit to the Starting Strength NLP which would have 3 days of barbell lifts. The KB would be used to warm up but that's it. Or I keep this KB day, but do some barbell lifts on Saturday. Haven't decided yet what to do.
Wednesday, January 8, 2020
Monday, January 6, 2020
1/6/20 Monday January 6, 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
24kg BU FSQ x 1/1
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
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
275 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
125 x 3
work sets
135 x 5 x 3 sets
BB DL (all hooked):
warm up
135 x 5
225 x 3
275 x 2
top work set
305 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
8:30am - Complete
Notes - Things are going well. These reps at 275 on the squat are better and faster than my first time around. I am encouraged. I still think I probably need to get just a little bit deeper. I am getting more confidence now coming out from the injury in early December and think I am improving each session. The OHP was another PR and it was cool to do the work sets with effectively 45s on the bar. I will say the 5th rep on each of the last two sets was tough. Not an all-out grind, but still pretty tough. I do like this lift. The DL was just ok again. I am not sure about the belt on these. It's pretty damn uncomfortable. Not an issue on squats or the press. It's a 4-inch belt, so it's thick. I'll keep playing around with it. I have tried to wear it much higher on the DL - first rep great, after that it starts to dig. It's possible it may make more sense for me to wear it on really heavy singles and doubles. In any event I will keep playing around with it. Only use it for work sets and keep working up without the belt on.
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
24kg BU FSQ x 1/1
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
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
275 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
125 x 3
work sets
135 x 5 x 3 sets
BB DL (all hooked):
warm up
135 x 5
225 x 3
275 x 2
top work set
305 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
8:30am - Complete
Notes - Things are going well. These reps at 275 on the squat are better and faster than my first time around. I am encouraged. I still think I probably need to get just a little bit deeper. I am getting more confidence now coming out from the injury in early December and think I am improving each session. The OHP was another PR and it was cool to do the work sets with effectively 45s on the bar. I will say the 5th rep on each of the last two sets was tough. Not an all-out grind, but still pretty tough. I do like this lift. The DL was just ok again. I am not sure about the belt on these. It's pretty damn uncomfortable. Not an issue on squats or the press. It's a 4-inch belt, so it's thick. I'll keep playing around with it. I have tried to wear it much higher on the DL - first rep great, after that it starts to dig. It's possible it may make more sense for me to wear it on really heavy singles and doubles. In any event I will keep playing around with it. Only use it for work sets and keep working up without the belt on.
Sunday, January 5, 2020
1/4/20 Saturday January 4, 2020 (Variety)
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.
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.
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.
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