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, Chins, Dips
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 Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
240 x 1
work sets
255 x 5 x 3 wow I misloaded the bar meant to do 250
Chins
x 10
x 9
x 9
Dips
3 sets x 10
Powercleans:
45 bar x 5
95 x 3
135 x 3 x 2
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. Hips are still fucked up, L really, R not much. Frustrating to work through. I can see some improvements but this may take awhile, I am not sure. I will keep going to the chiro and I need to get back into my acupunture / bodywork guy but he is out for another week. I think that would help a lot. On the good side, another all time PR in the bench and I actually misloaded the bar, I meant to put on 250 and make sure I got all 3 sets of 5. I realized this about an hour after training that I had misloaded and put 255 on. It was heavy, but I learned something, as I got a little more drive from putting my shoulders into the bench and trying to use leg drive too. That's really exciting for me. I know it's not impressive to anyone else but hey its a PR for me, and I keep going. Chins and dips helping, dips with the tricep and lockout which I need. Wanted to try powercleans to see how they felt with my hip. Didn't bother me at all, good sign.
Sunday, April 5, 2020
Thursday, April 2, 2020
4/1/20 Wednesday April 1, 2020 (light BB Squat, OHP, DL, Dips)
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, DL, Bench
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 3
work sets
255 x 5 x 2 sets
BB OHP:
warm up
45 bar x 5
95 x 5
115 x 3
135 x 2
work sets
147.5 x 5 x 3
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
275 x 2
top work set
295 x 5
Dips
3 sets x 10
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 - All in all, success. Had another chiro adjustment and hips and pelvis slowing feeling a litter bit better. Will keep squatting and I definitely think doing the DL was good, and it was honestly a relief to drop down the load and work on being quicker between reps, which I need to do to make these "real" sets of 5. I also got all the reps on the OHP, which is a PR, and can move up another 2.5 lbs for the next training session. It is getting challenging but I will keep pushing ahead, the benching is helping, I think the dips will help, need more tricep power to get through the sticking point and be able to lock out.
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, DL, Bench
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 3
work sets
255 x 5 x 2 sets
BB OHP:
warm up
45 bar x 5
95 x 5
115 x 3
135 x 2
work sets
147.5 x 5 x 3
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
275 x 2
top work set
295 x 5
Dips
3 sets x 10
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 - All in all, success. Had another chiro adjustment and hips and pelvis slowing feeling a litter bit better. Will keep squatting and I definitely think doing the DL was good, and it was honestly a relief to drop down the load and work on being quicker between reps, which I need to do to make these "real" sets of 5. I also got all the reps on the OHP, which is a PR, and can move up another 2.5 lbs for the next training session. It is getting challenging but I will keep pushing ahead, the benching is helping, I think the dips will help, need more tricep power to get through the sticking point and be able to lock out.
3/30/20 Monday March 30, 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
185 x 5
225 x 5
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 1
235 x 1
work sets
250 x 5 x 2; x 4 x 1, miss on last rep didn't get the 5
Chins
x9
x8
x7
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 Wed. Been a challenging week. My psoas is locked up completely and has been running down into my hip flexors and hips, painful as hell. Two chiro adjustments now this week, that's helping. Backed way off the load on squats, just have to get things to calm down. It's going to be a time anyway to drop back the weights and work on getting my ass back and deeper, better hip drive. I'm totally ok with this. I need to improve the technique. Bench, this is a PR for me, never held 250 in the hands on the bench and I just about got all 3 sets of 5. Going to take this weight again on Friday and get all the sets, then will start going up by 2.5 lbs each training session, not 5 lbs. But happy with the progress. Just a few months going from 185 to 250 has been good progress, and this lift honestly feels good and is not causing me any issues, which is great.
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
185 x 5
225 x 5
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 1
235 x 1
work sets
250 x 5 x 2; x 4 x 1, miss on last rep didn't get the 5
Chins
x9
x8
x7
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 Wed. Been a challenging week. My psoas is locked up completely and has been running down into my hip flexors and hips, painful as hell. Two chiro adjustments now this week, that's helping. Backed way off the load on squats, just have to get things to calm down. It's going to be a time anyway to drop back the weights and work on getting my ass back and deeper, better hip drive. I'm totally ok with this. I need to improve the technique. Bench, this is a PR for me, never held 250 in the hands on the bench and I just about got all 3 sets of 5. Going to take this weight again on Friday and get all the sets, then will start going up by 2.5 lbs each training session, not 5 lbs. But happy with the progress. Just a few months going from 185 to 250 has been good progress, and this lift honestly feels good and is not causing me any issues, which is great.
Monday, March 30, 2020
3/27/20 Friday March 27, 2020 (BB Squat, OHP, Chins, Dips)
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, Chins, Dips
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
295 x 1
340 x 1
work sets
375 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
115 x 3
135 x 2
work sets
147.5 x 5 x 2 sets, 147.5 x 3, 147.5 x 2 (didn't rest enough between sets)
Chins
x 7
x 6
x 6
Dips
3 sets x 8
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 Monday evening after a challenging several days. On my last set of heavy squats, on reps 3, 4, 5 I changed the rep speed out of the hole, trying to "explode." I have no idea why I decided this was a good idea. I mean the weight was fucking heavy, so I was probably scared. I think changing the speed, with that much weight, was a stupid fucking move and my hip flexors, psoas, glute medius, piriformis have all been fucked, particularly on my L hip. Chalk it up to another learning experience. It's not fun to have these with heavy weights, but it is part of a process. I am sure I should get a damn coach. It was cool to get another PR, I wish I could celebrate it more. I think I should take weight off the bar and get deeper frankly. I didn't rest enough between OHP sets, and my legs felt fucked, and I missed on the last set. At that point I didn't even care because there were extenuating circumstances. I will take this weight again this week and see how it goes. Chins and dips were good, I am enjoying doing that accessory work. I need more tricep power in the press and bench, the dips should help.
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, Chins, Dips
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
295 x 1
340 x 1
work sets
375 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
115 x 3
135 x 2
work sets
147.5 x 5 x 2 sets, 147.5 x 3, 147.5 x 2 (didn't rest enough between sets)
Chins
x 7
x 6
x 6
Dips
3 sets x 8
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 Monday evening after a challenging several days. On my last set of heavy squats, on reps 3, 4, 5 I changed the rep speed out of the hole, trying to "explode." I have no idea why I decided this was a good idea. I mean the weight was fucking heavy, so I was probably scared. I think changing the speed, with that much weight, was a stupid fucking move and my hip flexors, psoas, glute medius, piriformis have all been fucked, particularly on my L hip. Chalk it up to another learning experience. It's not fun to have these with heavy weights, but it is part of a process. I am sure I should get a damn coach. It was cool to get another PR, I wish I could celebrate it more. I think I should take weight off the bar and get deeper frankly. I didn't rest enough between OHP sets, and my legs felt fucked, and I missed on the last set. At that point I didn't even care because there were extenuating circumstances. I will take this weight again this week and see how it goes. Chins and dips were good, I am enjoying doing that accessory work. I need more tricep power in the press and bench, the dips should help.
Wednesday, March 25, 2020
3/25/20 Wednesday March 25, 2020 (light BB Squat, DL, Bench)
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, DL, Bench
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
275 x 2
work sets
295 x 5 x 2 sets
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
315 x 1
365 x 1
top work set
395 x 5
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 1
235 x 1
work sets
245 x 5 x 3
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 - I'd call this a success. The light squats felt good, and I was able to get deeper. I got an all-time PR on the bench, 3 by 5 with 245, never even benched that weight once in my life before when I used to bench. I can definitely keep going. This is great, and it feels good, not causing me issues. On the DL, the first 3 reps were good, 4th rep I didn't stay tight enough, but still pulled it, 5th rep was tough, probably a 95% or close to 100% effort, but the bar didn't stop moving, and I pulled it. Next week it's going to be just a 5 lbs addition, I might be reaching the end of LP here on the DL. I have a feeling there are obvious technique improvements to make where I could get tighter and make this easier, and I need some coaching. But all in all, this was good.
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, DL, Bench
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
275 x 2
work sets
295 x 5 x 2 sets
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
315 x 1
365 x 1
top work set
395 x 5
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 1
235 x 1
work sets
245 x 5 x 3
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 - I'd call this a success. The light squats felt good, and I was able to get deeper. I got an all-time PR on the bench, 3 by 5 with 245, never even benched that weight once in my life before when I used to bench. I can definitely keep going. This is great, and it feels good, not causing me issues. On the DL, the first 3 reps were good, 4th rep I didn't stay tight enough, but still pulled it, 5th rep was tough, probably a 95% or close to 100% effort, but the bar didn't stop moving, and I pulled it. Next week it's going to be just a 5 lbs addition, I might be reaching the end of LP here on the DL. I have a feeling there are obvious technique improvements to make where I could get tighter and make this easier, and I need some coaching. But all in all, this was good.
Monday, March 23, 2020
3/23/20 Monday March 23, 2020 (BB Squat, OHP, Dips)
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, Dips
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
295 x 1
340 x 1
work sets
370 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
115 x 3
135 x 2
work sets
145 x 5 x 3 sets
Dips
3 sets x 8
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 solid day. Another PR in the squat. It's getting tougher, I need to get deeper, but I am still feeling good about progress. Another PR in the OHP as well, last rep in the last set was close to a max effort, but locked out. Have my dip bar, started working on these today, I am going to pair them with OHP for tricep / lockout work. I went easy, going to ease into 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, Bench, Dips
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
295 x 1
340 x 1
work sets
370 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
115 x 3
135 x 2
work sets
145 x 5 x 3 sets
Dips
3 sets x 8
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 solid day. Another PR in the squat. It's getting tougher, I need to get deeper, but I am still feeling good about progress. Another PR in the OHP as well, last rep in the last set was close to a max effort, but locked out. Have my dip bar, started working on these today, I am going to pair them with OHP for tricep / lockout work. I went easy, going to ease into these.
Saturday, March 21, 2020
3/21/20 Saturday March 21, 2020 (chin firing protocol)
4:30pm - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
5:00pm- Training session - pin firing protocol chins
pin firing protocol for left elbow:
sets of chins x 3, on the minute, 30 minutes
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
5:30pm - Complete
Notes - Continue to do this, and it's working. Will keep it up. The first few sets hurt like hell for sure. Working with my acupunturist, things have been clearing up, it's in the brachealis only it seems. Just have to keep working on this.
5:00pm- Training session - pin firing protocol chins
pin firing protocol for left elbow:
sets of chins x 3, on the minute, 30 minutes
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
5:30pm - Complete
Notes - Continue to do this, and it's working. Will keep it up. The first few sets hurt like hell for sure. Working with my acupunturist, things have been clearing up, it's in the brachealis only it seems. Just have to keep working on this.
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