12:00pm - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
12:45pm - 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
1:00pm- Training session - BB Squat, OHP, Chin-firing protocol for L elbow
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
325 x 1
work sets
350 x 5 x 3 sets
BB OHP:
warm up
47.5 bar x 5
107.5 x 5
127.5 x 3
work sets
137.5 x 5 x 3 sets
pin firing protocol for left elbow:
25 sets of chins x 3, on the minute, 30 minutes (estimate)
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
2:15pm - Complete
Notes - Well that was tough as hell. Terrible recovery over the weekend traveling to and from Spokane, sick, I knew this was going to be very, very difficult to do. I got the squats done. The last set was hard as hell. Got it done. The OHP was tougher than expected, due to poor recovery and the squat effort, but again, got it done. Onward.
Tuesday, March 10, 2020
Sunday, March 8, 2020
3/6/20 Friday March 6, 2020 (BB Squat, Bench, Chin-firing protocol for L elbow)
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, Chin-firing protocol for L elbow
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
325 x 1
work sets
345 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
185 x 2
205 x 1
215 x 1
work sets
225 x 5 x 3
pin firing protocol for left elbow:
25 sets of chins x 3, on the minute, 30 minutes (estimate)
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 - Writing this on Sunday night after a long weekend. This was a great training session, the last set of squats was sure not easy, but got the reps done. I need to rest longer between sets. Have to do it. No need to rush these. It is getting challenging. Bench was great, best this has felt, almost no issues at all with L elbow. The chins are helping. I am going to keep chinning and drop the powercleans for now. I think I am getting more out of the chins and it is definitely helping me work through the golfer's elbow. Maybe I will try some barbell rows too.
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, Chin-firing protocol for L elbow
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
325 x 1
work sets
345 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
185 x 2
205 x 1
215 x 1
work sets
225 x 5 x 3
pin firing protocol for left elbow:
25 sets of chins x 3, on the minute, 30 minutes (estimate)
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 - Writing this on Sunday night after a long weekend. This was a great training session, the last set of squats was sure not easy, but got the reps done. I need to rest longer between sets. Have to do it. No need to rush these. It is getting challenging. Bench was great, best this has felt, almost no issues at all with L elbow. The chins are helping. I am going to keep chinning and drop the powercleans for now. I think I am getting more out of the chins and it is definitely helping me work through the golfer's elbow. Maybe I will try some barbell rows too.
Wednesday, March 4, 2020
3/4/20 Wednesday March 4, 2020 (light BB Squat, OHP, 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
7:00am- Training session - BB Squat, bench, pin firing protocol with chins
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
225 x 3
255 x 1
275 x 1
work sets
285 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
105 x 5
125 x 3
work sets
135 x 5 x 3 sets
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
315 x 1
365 x 1
top work set
385 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 super exciting day with a deadlift PR. Another situation where I have never held that much weight in my hands, and got a top set of 5 with it. Really, really happy. I wasn't sure about adding 5 or 10 lbs from last week, I went with 10, that was a reasonable call. I think I will DL next Wed and if feeling it, add another 10 to try 395. Squats, continuing to get deeper on the light day, I hope this carries over to heavier days. OHP, this was the first time getting all reps of all sets with 135. Add 2.5 lbs next time, keep going. This lift is getting better.
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, pin firing protocol with chins
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
225 x 3
255 x 1
275 x 1
work sets
285 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
105 x 5
125 x 3
work sets
135 x 5 x 3 sets
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
315 x 1
365 x 1
top work set
385 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 super exciting day with a deadlift PR. Another situation where I have never held that much weight in my hands, and got a top set of 5 with it. Really, really happy. I wasn't sure about adding 5 or 10 lbs from last week, I went with 10, that was a reasonable call. I think I will DL next Wed and if feeling it, add another 10 to try 395. Squats, continuing to get deeper on the light day, I hope this carries over to heavier days. OHP, this was the first time getting all reps of all sets with 135. Add 2.5 lbs next time, keep going. This lift is getting better.
Monday, March 2, 2020
3/2/20 Monday March 2 2020 (BB Squat, Bench, Chin-firing protocol for L elbow)
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, Powercleans
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
320 x 1
work sets
340 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
165 x 3
185 x 2
205 x 1
work sets
220 x 5 x 3
pin firing protocol for left elbow:
25 sets of chins x 3, on the minute, 30 minutes (estimate)
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 squat PR, this went well. It was heavy. No doubt. Have to stay with taking longer and longer rests between sets. Have to be comfortable even going up to 10 minutes if I need it. I am probably at about 5. These are definitely hard, hard, hard but still progressing. Bench, still going well, feels strong, will be amazing if I can clear up the L elbow and see where I can take this lift. My lifetime PR is 235 and I feel like will be able to move past this assuming I can continue to improve the L elbow without a setback. It actually felt better after benching, so that is good. The chin protocol fires it up but it gets better around set 6-7.
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, Powercleans
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
320 x 1
work sets
340 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
165 x 3
185 x 2
205 x 1
work sets
220 x 5 x 3
pin firing protocol for left elbow:
25 sets of chins x 3, on the minute, 30 minutes (estimate)
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 squat PR, this went well. It was heavy. No doubt. Have to stay with taking longer and longer rests between sets. Have to be comfortable even going up to 10 minutes if I need it. I am probably at about 5. These are definitely hard, hard, hard but still progressing. Bench, still going well, feels strong, will be amazing if I can clear up the L elbow and see where I can take this lift. My lifetime PR is 235 and I feel like will be able to move past this assuming I can continue to improve the L elbow without a setback. It actually felt better after benching, so that is good. The chin protocol fires it up but it gets better around set 6-7.
2/29/20 Saturday February 29, 2020 (variety)
2:30pm - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
3:00pm- Training session - pin firing protocol chins
various rack carries and farmers walks
double 24kgs and double 32kgs
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
3:30pm - Complete
Notes - Felt good. Kept it simple. Both rack and farmer carries felt good on my left elbow. Cleaning up the bell on the L was much harder, elbow didn't like it.
3:00pm- Training session - pin firing protocol chins
various rack carries and farmers walks
double 24kgs and double 32kgs
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
3:30pm - Complete
Notes - Felt good. Kept it simple. Both rack and farmer carries felt good on my left elbow. Cleaning up the bell on the L was much harder, elbow didn't like it.
Friday, February 28, 2020
2/28/20 Friday February 28, 2020 (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
7:15am- Training session - BB Squat, OHP, Powercleans
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
315 x 1
work sets
335 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
107.5 x 5
122.5 x 3
work sets
132.5 x 5 x 3 sets
Powerclean:
45 bar x 5
95 x 3
125 x 3
145 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 - An excellent day. Equaled PR in the squat, with deeper and better reps than two weeks ago. Bar control is much, much better and its because I am looking down and not raising my chest out of the hole. Excited about that. There is more room to go yet on this lift in NLP. OHP was good, slow but steady progress. Powercleans were improved today. Better speed, jumping, catching with bended knees. All around good day.
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, Powercleans
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
315 x 1
work sets
335 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
107.5 x 5
122.5 x 3
work sets
132.5 x 5 x 3 sets
Powerclean:
45 bar x 5
95 x 3
125 x 3
145 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 - An excellent day. Equaled PR in the squat, with deeper and better reps than two weeks ago. Bar control is much, much better and its because I am looking down and not raising my chest out of the hole. Excited about that. There is more room to go yet on this lift in NLP. OHP was good, slow but steady progress. Powercleans were improved today. Better speed, jumping, catching with bended knees. All around good day.
Wednesday, February 26, 2020
2/26/20 Wednesday February 26, 2020 (light BB Squat, bench, pin firing protocol with 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, pin firing protocol with chins
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
225 x 3
255 x 2
work sets
275 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
205 x 2
work sets
215 x 5 x 3
pin firing protocol for left elbow:
25 sets of chins x 3, on the minute, 30 minutes
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 - Really good day all around. Squats - getting deeper, more solid, over the midfoot. Was able to move the bar faster today. 275 was light. I am not sure I would be able to say that until now. Exciting. Bench was strong. First few heavier reps on the left elbow sucked, mainly getting into and out of rack. By the work sets, was feeling good, those went easily and quickly. No reason I can't keep adding 5 lbs a week. Interested to see where this goes as I think my all time best bench is 235, at about 190lbs (I know, not particularly impressive). Now at 225lbs and some great years of more intelligent lifting behind me, I think I have a lot of room to improve on this lift. I am going to go very, very slowly with it. The pin firing protocol for the left elbow using for continues to go well. This is session #3 of what I expect will be 5-6 total sessions. It is clearly improving.
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, pin firing protocol with chins
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
225 x 3
255 x 2
work sets
275 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
205 x 2
work sets
215 x 5 x 3
pin firing protocol for left elbow:
25 sets of chins x 3, on the minute, 30 minutes
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 - Really good day all around. Squats - getting deeper, more solid, over the midfoot. Was able to move the bar faster today. 275 was light. I am not sure I would be able to say that until now. Exciting. Bench was strong. First few heavier reps on the left elbow sucked, mainly getting into and out of rack. By the work sets, was feeling good, those went easily and quickly. No reason I can't keep adding 5 lbs a week. Interested to see where this goes as I think my all time best bench is 235, at about 190lbs (I know, not particularly impressive). Now at 225lbs and some great years of more intelligent lifting behind me, I think I have a lot of room to improve on this lift. I am going to go very, very slowly with it. The pin firing protocol for the left elbow using for continues to go well. This is session #3 of what I expect will be 5-6 total sessions. It is clearly improving.
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