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 - BB Squat, OHP, powercleans
24kg TGU x 1/1
20kg BU FSQ x 1 BU PR x 1
48kg DL x 5
24kg 2H SW x 10
32kg 2H SW x 10, x 2 sets
BB Squat:
warm up
45 bar x 5
135 x 5
185 x 3
225 x 2
work sets
255 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
155 x 5
work sets
120 x 5 x 3 sets
Powerclean:
45 bar x 5
95 x 3
135 x 3
work sets
155 x 3 x 3 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
8:15am - Complete
Notes - Solid day. Very good squats. I am "staying in my hips" better and not lifting the chest. Point the nipples at the floor. I hope I can translate this to the heavier days. I do think things are getting better. OHP was pretty easy at 120, which is fine. I am going to go up slow this time and do it better. I went 5 lbs too light on powercleans. I focused on pulling quicker off the floor, like a deadlift, move the bar. I've been doing it slowly trying to time the second pull off the thigh. I need to move the bar more quickly and just speed things up. I do enjoy doing these.
Wednesday, February 5, 2020
Monday, February 3, 2020
2/3/20 Monday February 3, 2020 (BB Squat, BP, DL)
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
7:15am- 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, x 2
BB Squat:
warm up
45 bar x 5
135 x 5
225 x 3
275 x 1
305 x 1
work sets
320 x 5 x 3 sets
BB Bench:
warm up
45 bar x 5
135 x 5
165 x 3
185 x 2
work sets
195 x 5 x 3
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
275 x 1
315 x 1
top work set
345 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 serious day with a lot of weight. Am pleased, particularly I would say on the DL, that felt pretty strong at a top set of 345, after squatting and benching. Benching felt easier today at 195 than last week at 190. Obviously those are light weights, so I have a long runway I hope in the bench to just keep adding 5 pounds a session. I do need to sort out the left elbow, it needs a bit of bodywork.
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
7:15am- 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, x 2
BB Squat:
warm up
45 bar x 5
135 x 5
225 x 3
275 x 1
305 x 1
work sets
320 x 5 x 3 sets
BB Bench:
warm up
45 bar x 5
135 x 5
165 x 3
185 x 2
work sets
195 x 5 x 3
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
275 x 1
315 x 1
top work set
345 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 serious day with a lot of weight. Am pleased, particularly I would say on the DL, that felt pretty strong at a top set of 345, after squatting and benching. Benching felt easier today at 195 than last week at 190. Obviously those are light weights, so I have a long runway I hope in the bench to just keep adding 5 pounds a session. I do need to sort out the left elbow, it needs a bit of bodywork.
Saturday, February 1, 2020
2/1/20 Saturday February 1, 2020 (Variety)
3:30pm - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
4:00pm- Training session - variety
24kg TGU x 1/1
24kg GSq x 5
24kg DL x 5
24kg 2H SW x 10
DB 24kgs rack hold x 1 minute
3x:
Chin-up x 3
Push-up x 10
3x:
DB 24kgs CL x 5 PPR x 5
2x:
32kg 2H SW x 10
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
4:30pm - Complete
Notes - Just a little bit of training. Didn't have much in the tank. Push-ups felt very strong. I suspect bench press is starting to carry over for horizontal pressing strength and that would be cool if it did.
4:00pm- Training session - variety
24kg TGU x 1/1
24kg GSq x 5
24kg DL x 5
24kg 2H SW x 10
DB 24kgs rack hold x 1 minute
3x:
Chin-up x 3
Push-up x 10
3x:
DB 24kgs CL x 5 PPR x 5
2x:
32kg 2H SW x 10
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
4:30pm - Complete
Notes - Just a little bit of training. Didn't have much in the tank. Push-ups felt very strong. I suspect bench press is starting to carry over for horizontal pressing strength and that would be cool if it did.
Friday, January 31, 2020
1/31/20 Friday January 31, 2020 (BB Squat, OHP, Powerclean)
9:00am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
9:45am - 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
10:00am- Training session - BB Squat, Bench, Powerclean
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10, x 2
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 1
295 x 1
work sets
315 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
105 x 5
work sets
115 x 5 x 3 sets (relatively easy, I decided to drop down and improve the form on this lift, and finish the damn reps)
Powerclean:
45 bar x 5
95 x 3
135 x 3
work sets
165 x 1 x 1 - too heavy, was not explosive on this at all
155 x 3 x 3 sets - not particularly explosive
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
11:30am - Complete
Notes - Well, the squats were really good today and I put everything into them. Got the butt back, got deeper, drove knees out, just really tried to make these great. They were heavy. It's not easy with 315 on the back, but the reps got better each set, a good sign. It did take something out of me for the other lifts. I wasn't happy with the powerclean at all. I might move it to Wed when I have a bit more in the tank, and chin on Friday.
9:45am - 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
10:00am- Training session - BB Squat, Bench, Powerclean
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10, x 2
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 1
295 x 1
work sets
315 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
105 x 5
work sets
115 x 5 x 3 sets (relatively easy, I decided to drop down and improve the form on this lift, and finish the damn reps)
Powerclean:
45 bar x 5
95 x 3
135 x 3
work sets
165 x 1 x 1 - too heavy, was not explosive on this at all
155 x 3 x 3 sets - not particularly explosive
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
11:30am - Complete
Notes - Well, the squats were really good today and I put everything into them. Got the butt back, got deeper, drove knees out, just really tried to make these great. They were heavy. It's not easy with 315 on the back, but the reps got better each set, a good sign. It did take something out of me for the other lifts. I wasn't happy with the powerclean at all. I might move it to Wed when I have a bit more in the tank, and chin on Friday.
1/29/20 Wednesday January 29, 2020 (light BB Squat, Bench, Chins)
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 - BB Squat, Bench, Pull-ups
24kg TGU x 1/1
20kg BU FSQ x 1 BU PR x 1
48kg DL x 5
24kg 2H SW x 10
32kg 2H SW x 10, x 2 sets
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 Bench:
warm up
45 bar x 5
135 x 5
165 x 3
175 x 2
work sets
190 x 5 x 3
Chins to failure
x 6
x 4
x 4
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 this, though want to see the chins driving up a bit better. Left elbow doesn't love the bench. I think it would benefit from an adjustment either by the chiro or bodywork.
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, Bench, Pull-ups
24kg TGU x 1/1
20kg BU FSQ x 1 BU PR x 1
48kg DL x 5
24kg 2H SW x 10
32kg 2H SW x 10, x 2 sets
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 Bench:
warm up
45 bar x 5
135 x 5
165 x 3
175 x 2
work sets
190 x 5 x 3
Chins to failure
x 6
x 4
x 4
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 this, though want to see the chins driving up a bit better. Left elbow doesn't love the bench. I think it would benefit from an adjustment either by the chiro or bodywork.
Monday, January 27, 2020
1/27/20 Monday January 27, 2020 (BB Squat, DL, OHP)
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, x 2
BB Squat:
warm up
45 bar x 5
135 x 5
225 x 3
275 x 1
295 x 1
work sets
310 x 5 x 3 sets
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
275 x 1
315 x 1
top work set
335 x 5
BB OHP:
warm up
45 bar x 5
95 x 5
115 x 2
125 x 1
work sets
135 x 5 x 2 sets
135 x 4 x 1 set
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 - Really happy with the squat, and the deadlift. That was a good top set on the DL. I should be further ahead with the DL, would be better if I was at say 350 or 355 right now compared to what I am squatting. I was perhaps a little too conservative on the DL when restarting the NLP. I am also not pleased with the OHP, I am having too much trouble getting the last set of 5. I probably need to drop back and be more conservative with this lift. I also am considering using pins instead of jhooks to start this lift. I am losing a lot of tension to start and also trying to take a breath between reps 3 and 4. I think I need to take it at the top of the press (after lockout) because doing this in the rack is not working.
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, x 2
BB Squat:
warm up
45 bar x 5
135 x 5
225 x 3
275 x 1
295 x 1
work sets
310 x 5 x 3 sets
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
275 x 1
315 x 1
top work set
335 x 5
BB OHP:
warm up
45 bar x 5
95 x 5
115 x 2
125 x 1
work sets
135 x 5 x 2 sets
135 x 4 x 1 set
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 - Really happy with the squat, and the deadlift. That was a good top set on the DL. I should be further ahead with the DL, would be better if I was at say 350 or 355 right now compared to what I am squatting. I was perhaps a little too conservative on the DL when restarting the NLP. I am also not pleased with the OHP, I am having too much trouble getting the last set of 5. I probably need to drop back and be more conservative with this lift. I also am considering using pins instead of jhooks to start this lift. I am losing a lot of tension to start and also trying to take a breath between reps 3 and 4. I think I need to take it at the top of the press (after lockout) because doing this in the rack is not working.
1/25/20 Saturday January 25, 2020 (Variety)
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
5x:
Chin-up x 3
32kg 2H SW x 10
Push-up x 10
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 - All good stuff, pretty easy here.
12:30pm- Training session - variety
24kg TGU x 1/1
24kg GSq x 5
24kg DL x 5
24kg 2H SW x 10
5x:
Chin-up x 3
32kg 2H SW x 10
Push-up x 10
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 - All good stuff, pretty easy here.
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