11:30am - Walk the dog, belly breathing, Primal Move practice, Original Strength resets - 60 minutes
12:30pm- Training session - variety
24kg TGU x 1/1
24kg GSq x 5
24kg DL x 5
24kg 2H SW x 10
6x:
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 2 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
1:00pm - Complete
Notes - Really good, writing this on Sunday, great weekend all around and body feeling good. Hip and back the best they have felt in a few weeks. For some reason I think the explosive work with the powerclean really helped on Friday.
Sunday, January 12, 2020
1/10/20 Friday January 10, 2020 (BB Squat, OHP, Powerclean)
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, Powerclean
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 3
225 x 2
265 x 1
work sets
285 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
105 x 3
work sets
140 x 5 x 1 set
140 x 3 x 1 set
140 x 3 x 1 set
140 x 3 x 1 set
Powerclean:
45 x 5
75 x 3
95 x 3
work sets
125 x 3 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
8:30am - Complete
Notes - Happy with the squats, bar moved fast, keep it over midfoot. Not a great day on the OHP, too much overhead work this week, Wed fatigued me. I am going to have to mix it up. I can't be going overhead every single session, have to start benching, it is time. Powercleans were easy, I can go heavier, but haven't done these in a month, so didn't want to jump it too heavy.
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, Powerclean
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 3
225 x 2
265 x 1
work sets
285 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
105 x 3
work sets
140 x 5 x 1 set
140 x 3 x 1 set
140 x 3 x 1 set
140 x 3 x 1 set
Powerclean:
45 x 5
75 x 3
95 x 3
work sets
125 x 3 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
8:30am - Complete
Notes - Happy with the squats, bar moved fast, keep it over midfoot. Not a great day on the OHP, too much overhead work this week, Wed fatigued me. I am going to have to mix it up. I can't be going overhead every single session, have to start benching, it is time. Powercleans were easy, I can go heavier, but haven't done these in a month, so didn't want to jump it too heavy.
Wednesday, January 8, 2020
1/8/20 Wednesday January 8, 2020 (DB 28kgs CL, 20/24/28/32kg SN, DB 36kg carries)
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.
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.
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.
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