3:30pm - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
4:00pm- Training session - variety
DB 20kgs DL x 5
20kg GSq x 5
20kg SW x 10
DB 20kgs rack hold x 1 PR x 1
5x:
DB 20kgs CL x 5
push ups 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 - Had no time coming back from Leavenworth and then getting ready for the father/daughter dance with Frankie. Just wanted to get in something quick.
Saturday, February 8, 2020
2/7/20 Friday February 7, 2020 (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, Chins
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
305 x 1
work sets
325 x 5 x 3 sets
BB Bench:
warm up
45 bar x 5
135 x 5
165 x 3
185 x 2
work sets
200 x 5 x 3
Chins
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
8:15am - Complete
Notes - Another PR on the squat. Things going well. Just trying to get the hips back and get into the hips, not raise the chest out on the hole, it's helping me keep the bar over midfoot, bar not moving forward, and that's a big deal. I do think I need to get deeper, an inch or so. Will keep working on it. This was heavy and the last set was tough, but I feel like I still have room to go here. Bench, now up to 200, it's easy, but the left elbow isn't right. The bench seems to bother it. It probably isn't an elbow issue as much as something with the left shoulder or bicep, even though those feel fine. That's usually the pattern for this stuff. I need to keep getting bodywork and acupunture on it. I probably will have my chiro look at things this week too. It was difficult to chin with the left elbow barking so much.
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, Chins
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
305 x 1
work sets
325 x 5 x 3 sets
BB Bench:
warm up
45 bar x 5
135 x 5
165 x 3
185 x 2
work sets
200 x 5 x 3
Chins
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
8:15am - Complete
Notes - Another PR on the squat. Things going well. Just trying to get the hips back and get into the hips, not raise the chest out on the hole, it's helping me keep the bar over midfoot, bar not moving forward, and that's a big deal. I do think I need to get deeper, an inch or so. Will keep working on it. This was heavy and the last set was tough, but I feel like I still have room to go here. Bench, now up to 200, it's easy, but the left elbow isn't right. The bench seems to bother it. It probably isn't an elbow issue as much as something with the left shoulder or bicep, even though those feel fine. That's usually the pattern for this stuff. I need to keep getting bodywork and acupunture on it. I probably will have my chiro look at things this week too. It was difficult to chin with the left elbow barking so much.
Wednesday, February 5, 2020
2/5/20 Wednesday February 5, 2020 (light BB Squat, OHP, powercleans)
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.
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.
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.
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