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 2
315 x 1
work sets
335 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
115 x 3
135 x 2
145 x 1
work sets
152.5 x 5 x 3
Chins
x 10
x 9
x 9
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 - Good training session. Deeper squats. Very controlled. I like where this is going, I have to keep this up. These are better than what I was doing. Harder to get deeper, but it's what I have to do. Get that ass back and use the hip drive. Also, another PR on the OHP, that was cool. It's far from impressive but I keep moving it up slowly, 2.5lb per session. I'll get that 200lb press at some point.
Friday, April 10, 2020
Wednesday, April 8, 2020
4/8/20 Wednesday April 8, 2020 (light BB Squat, Bench, 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, DL
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
245 x 2
work sets
265 x 5 x 2 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
245 x 1
work sets
260 x 5, x 4 (miss on 5), x 3 (miss on 4) (couldn't get the reps today, misload again on the first set I meant to go with 257.5 today, but just stuck with it)
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
315 x 2
top work set
345 x 5 (very easy, and went quickly, which was encouraging)
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 - Happy with this training session, though I did not get the reps on the bench. I misloaded the bar at 260, and knowing that it was really tough to get the reps with 255 on Friday, this was a predictable outcome. Used a lot of energy in the first set as well with a bad liftoff which I had to correct. All in all, this was ok, I will have to think about the best way to approach the best bench session. The lift is feeling strong and I like my progress overall. This is another PR and I never held 260 in the hands before on the bench, so this is good. Most pleased today with deeper squats, and the DL did not feel heavy, which is great. I'm planning on going up to 365 on the DL next week if things keep progressing at this pace.
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, DL
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
245 x 2
work sets
265 x 5 x 2 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
245 x 1
work sets
260 x 5, x 4 (miss on 5), x 3 (miss on 4) (couldn't get the reps today, misload again on the first set I meant to go with 257.5 today, but just stuck with it)
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
315 x 2
top work set
345 x 5 (very easy, and went quickly, which was encouraging)
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 - Happy with this training session, though I did not get the reps on the bench. I misloaded the bar at 260, and knowing that it was really tough to get the reps with 255 on Friday, this was a predictable outcome. Used a lot of energy in the first set as well with a bad liftoff which I had to correct. All in all, this was ok, I will have to think about the best way to approach the best bench session. The lift is feeling strong and I like my progress overall. This is another PR and I never held 260 in the hands before on the bench, so this is good. Most pleased today with deeper squats, and the DL did not feel heavy, which is great. I'm planning on going up to 365 on the DL next week if things keep progressing at this pace.
Monday, April 6, 2020
4/6/20 Monday April 6, 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
275 x 2
295 x 1
315 x 1
work sets
325 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
115 x 3
135 x 2
145 x 1
work sets
150 x 5 x 3
Chins
x10
x9
x8
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 - Overall, pleased with this. Hips are getting a little better. Getting deeper on squats, intentionally. Getting the ass back quicker, trying to get the hips going and get that good hip drive. Another PR on the OHP, this was pretty strong today, so that was encouraging. Nothing impressive here really but just able to add 2.5lbs and keep going. Keep working the chins and dips 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, 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 2
295 x 1
315 x 1
work sets
325 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
115 x 3
135 x 2
145 x 1
work sets
150 x 5 x 3
Chins
x10
x9
x8
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 - Overall, pleased with this. Hips are getting a little better. Getting deeper on squats, intentionally. Getting the ass back quicker, trying to get the hips going and get that good hip drive. Another PR on the OHP, this was pretty strong today, so that was encouraging. Nothing impressive here really but just able to add 2.5lbs and keep going. Keep working the chins and dips too.
Sunday, April 5, 2020
4/3/20 Friday April 3, 2020 (BB Squat, Bench, Chins, Dips, 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, 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.
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.
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.
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