4/29/20 Wednesday April 29, 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, 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

BB Squat:
warm up
45 bar x 5
135 x 5
225 x 3
255 x 2

work sets
275 x 5 x 2 sets

BB OHP:

warm up
45 bar x 5
115 x 5
135 x 3
145 x 2

work sets
157.5 x 5 x 3 (PR)

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 3, fail on the shins 4th rep, rested, tried again and could barely break the bar off the ground - done.

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 -  Mixed bag here, but I will take the good, and work on the bad.  Squat video - technique improvements are coming through.  Fixed my head, and am tighter on the back with the bar, and was able to get much deeper than I have been today, by focusing my first movement with my butt down, not back - I think I have been breaking back too quickly, loosing tightness, and it has also prevented me from getting deep enough.  The squats felt a lot different today and when my sets were over, I could feel my glutes much more than I have lately, thank god.  I need to get this figured out and this was a step in the right direction.  Strongest I have ever felt in the OHP, I had 3 great sets, a PR, very encouraging.  I was watching a few videos of lifters and realized I probably had my hands to close together, so I moved them out just a little bit today and it clearly made a difference in the lift.  DL - I had 3 great reps with 395, and should have pushed harder and longer on the 4th rep, I gave up on it too soon.  Dissapointed.  Then I barely could break the bar off on a 5th attempt.   I'm not quite sure what to make of this, I have to think about it.  I suspect I could benefit from a "light" DL day, just to get in more reps and improve my technique on this lift.  I am going to mull this over and figure out what "light" should be so it doesn't affect other stuff.  Maybe 80% of last weeks 385lb top set, which was challenging, but was completed.  That would be about 315, which seems about right. I think I could get some benefit from doing that instead of a day of chins, or powercleans.  Since I have been DL'ing heavy on Wed, this would take some programming changes.  Have to think about this and consult the Blue Book.  I am really running on fumes here at the end of NLP I think.

4/27/20 Monday April 27, 2020 (BB Squat, Bench, DB KB cleans)

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, DB KB cleans

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 (deeper for sure, but not satisfied, not good enough)

BB Bench:
45 bar x 5
135 x 5
195 x 3
225 x 2
245 x 1

work sets
257.5 x 5 x 2, x 4 (failed on the last rep)

DB KB cleans 24kgs
3 sets x 10 reps

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 - Mixed bag today, some good.  Improved squat technique.  Better position for the bar, more locked in, raised the chest, moved eyes more horizontal to start and then moved them in as I squatted.  This definitely helped, noticeable improvements there.  I also did get deeper, but as I continue to review video, I think I am breaking the hips too soon and too far back, and I am not getting deep enough and don't have the hip drive I should have.  I think I can start correcting this.  Disappointing to have so many technique issues but I will work on this and will get better.  So I really thought I had all reps on the bench today, a really strong 2nd set in particular, but just couldn't get past the sticking point on the last rep of the 3rd set.  Bar path was just off enough, to high on the chest, super disappointing.  I am running into the end of the LP on both OH lifts it would strongly appear. It's been an ok run on the upper body, but programming changes are needed, I am stalling out. I need to go study the blue book.  I am thinking 5 sets of 3 might being the minimum effective dose.  I have to think about it.  Sets of 5 when it gets heavy are definitely tough on upper body lifts.  Breathing man.  The breathing is not on point and it's killing me. The first 3 reps are fine every time and it's the last two and breathing that fuck me up. I was fumbling around for a light pull option as I didn't feel like powercleaning before DLs on Wed, after doing the chin firing protocol on my elbows with Chins on Saturday (15 rounds x 3).  So didn't some DB KB cleans with 24s.  Honestly felt great, a lot of power, especially in the rack.  The OH pressing with a bar has helped that position a lot, it's stronger now.

4/24/20 Friday April 24, 2020 (BB Squat, OHP, Powerclean, 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, Powerclean

24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10

48kg DL x 5

BB Squat:
45 bar x 5
135 x 5
225 x 3
295 x 2
335 x 1
355 x 1

work sets
370 x 5 x 3 sets

BB OHP:

warm up
45 bar x 5
115 x 5
135 x 3
145 x 2

work sets
157.5 x 5 x 2, x 4 (failed on the last rep)

Powercleans:

45 bar x 5
135 x 3
155 x 3
175 x 3

Dips
3 sets x 15

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 - Mostly a shitty session.  Squatting was not comfortable, I could not get deep, my low back, hips and adductors just didn't feel great.  Super frustrating and this has been going on for weeks. Didn't get the last rep on the OHP, again, frustration.  I am probably at the end here of NLP on several lifts, well actually probably damn near every lift, and it's probably time for a programming change.  We are about to have a baby so the world is going to get thrown upside down anyway.  I'll have to really think about what makes sense here going forward, and will have to be flexible as the schedule is going to get very challenging. 

4/22/20 Wednesday April 22, 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 (really couldn't swing today, left hip did not like it)

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 Bench:
45 bar x 5
135 x 5
195 x 3
225 x 2
245 x 1

work sets
255 x 5 x 3

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 -  Started out rough today.  My left hip did not like swinging the KB - at all.  It's super tight and just overworked - hip flexor.  Squatting, even light, was an absolute bitch, though when looking at the video, I did a decent job getting to depth anyway and working through it.  The bar felt heavy too, like not fully recovered from squats on Monday.  Benching was good. I got all of the reps at 255.  Last rep on the last set was tough, but got through the sticking point and a strong lockout.  I will take it.  Deadlifting was good.  The bar felt heavy at 365, no doubt, but as planned I went for a top set of 5 at 385, pulled all the reps.  Felt good to get through the sticking point below the knee and then know I was going to lock them all out.  Happy about it.  I also then went to my bodyworker / acupunturist in the afternoon and he worked on m left hip, got it to relax a bit, so really hoping that helps.

4/20/20 Monday April 20, 2020 (BB Squat, OHP, 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, OHP, 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
295 x 2
335 x 1

work sets
365 x 5 x 3 sets

BB OHP:

warm up
45 bar x 5
115 x 5
135 x 3
145 x 2

work sets
155 x 5 x 2, x 5 (got the last rep, very long grind)

Chins
x10
x10
x8

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 day.  Improved depth with heavier loads on the squat continues, encouraging.  PR on the OHP though the last rep was really tough.  A real grinder, probably 4-5 seconds. Overall, good day today.

4/17/20 Friday April 17, 2020 (BB Squat, Bench, Powerclean)

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, 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
295 x 2
335 x 1

work sets
355 x 5 x 3 sets

BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
245 x 1

work sets
252.5 x 5 x 3

Powercleans:

45 bar x 5
135 x 3
155 x 3
175 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 - An excellent training session. Deeper squats, things are going well.  I decided to drop back on the bench and see if I can run it up again and get past 260 for 3 sets of 5.  This was challenging today, so it's going to be hard.  I think the cumulative upper body work is making recovery more difficult.  More changes are probably going to happen but we will see if this can work.  I am going to go with 2.5lb jumps each bench session this time instead of 5 and go a bit more slowly.  Threw in some powercleans at the end for some lighter pulling which were fine. 

4/15/20 Wednesday April 15, 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, 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
225 x 3
255 x 2

work sets
275 x 5 x 2 sets

BB OHP:

warm up
45 bar x 5
95 x 5
115 x 3
135 x 2
145 x 1

work sets
155 x 5 x 2, x 4 (miss on 5)

BB DL (all hooked, no belt):

warm up
135 x 5
225 x 3
315 x 1
345 x 1

top work set
375 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 -  An ok day.  I felt a bit beat up.  Lot of stress here lately.  My wife is 38 weeks pregnant and tested positive for COVID-19.  Fuck sake.  It's messy.  I didn't get the last rep on the OHP.  It was heavy today.  Maybe a bit run down, this showed up in the bench on Monday too.  I am probably at the end of NLP for pressing lifts, perhaps.  I'll have to get into the Blue Book and practical programming and figure out a strategy that makes sense.  I wish my OHP was better.  Stalling out at 155 is frustrating.  I'm sure my technique could be better.  Doing 5s with this lift is harder than 5s for any other lift I find.  Struggling with effective breathing. On the other hand the DL was encouraging.  I took much less rest time than I have in the past, moved with pace, and got the set of 5 done.  I'd put it at about a 7 out of 10 effort, which is to say it was challenging but I had plenty left in the tank.  I am glad I went for 375 and not 365, which was my plan going in.  I'm thinking a 10lb jump next week is probably the right call.