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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
48kg DL x 5
32kg 2H SW x 10 (hike swing park)
7:30am- Training session - BB Squat, Bench, Chins, Dips
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
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 3
245 x 1
work sets
260 x 3 x 5 sets, failed on the last rep of the last set
Chins
x8
x7
x6
Dips
3 sets x 15 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
8:45pm - Complete
Notes - Really good training session. The last set of squats in particular was really good. I need to get to that form quicker. I might need a few more warm-ups so my first couple of work sets go a little better. Bench, dissappointed to not get the last rep on the last set, I will have to think about what that means for programming Friday's session. I really tried to grind and almost got it, very close, through the sticking point. I am of a mind to go up 2.5 lbs and see what happens, and just make sure I get 15 total reps with 262.5, which will be a PR.
Monday, June 1, 2020
Friday, May 29, 2020
5/29/20 Friday May 29, 2020 (BB Squat, OHP, Light DLs)
7:00am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:45am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
48kg DL x 5
32kg 2H SW x 10 (hike swing park)
8:00am- Training session - BB Squat, OHP, Light DLs
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
335 x 1
work sets
350 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
work sets
162.5 x 3 x 5 sets (PR)
BB DL (all hooked, no belt):
warm up
Powercleans 135 x 3
165 x 3
185 x 2, fail on 3
DLs
225 x 5
275 x 2
work set
325 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
9:30am - Complete
Notes - A very good day. Squats went well, last work set the best, got my knees out much better, got deeper. Strong, though same as when I ran this up last time, right around 350 it definitely starts to feel heavy. I feel more confident now though and technique is better. A PR on the OHP, I have never pressed 162.5, and got it for 5 sets of 3. That is good. The last rep was a grinder, but I got it. Adding in this additional "light" DL day has been a good move. This allows me to drill on the technique. I pulled the work set in just under one minute, which is good for me. I am continuing to work on going faster through each rep, I just need the practice so it becomes more automatic for me.
7:45am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
48kg DL x 5
32kg 2H SW x 10 (hike swing park)
8:00am- Training session - BB Squat, OHP, Light DLs
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
335 x 1
work sets
350 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
work sets
162.5 x 3 x 5 sets (PR)
BB DL (all hooked, no belt):
warm up
Powercleans 135 x 3
165 x 3
185 x 2, fail on 3
DLs
225 x 5
275 x 2
work set
325 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
9:30am - Complete
Notes - A very good day. Squats went well, last work set the best, got my knees out much better, got deeper. Strong, though same as when I ran this up last time, right around 350 it definitely starts to feel heavy. I feel more confident now though and technique is better. A PR on the OHP, I have never pressed 162.5, and got it for 5 sets of 3. That is good. The last rep was a grinder, but I got it. Adding in this additional "light" DL day has been a good move. This allows me to drill on the technique. I pulled the work set in just under one minute, which is good for me. I am continuing to work on going faster through each rep, I just need the practice so it becomes more automatic for me.
Wednesday, May 27, 2020
5/27/20 Wednesday May 27, 2020 (Light BB Squat, Bench, DL)
7:30am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
8:15am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10
8:30am- Training session - Light BB Squat, Bench, DL
BB Squat:
45 bar x 5 x 2
135 x 5
185 x 3
225 x 2
255 x 1
work sets
275 x 5 x 2 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 3
245 x 1
work sets
257.5 x 3 x 5 sets (going to sets of 3, this worked extremely well, I can push this up)
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 5
315 x 2
365 x 1
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
10:00am - Complete
Notes - Honestly a great training day. Squats were deep. This is going well. Bench - moved to 5 sets of 3, I am going to be able to push this along I believe. PRs are coming, I can feel it. DL, this was a really strong work set for me, I was able to move faster through the reps, and although I can see the last two lockouts at the knee need to be better, this was still definitely an improvement at 385. We will see how things feel next week and whether I take 390, or 395.
8:15am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10
8:30am- Training session - Light BB Squat, Bench, DL
BB Squat:
45 bar x 5 x 2
135 x 5
185 x 3
225 x 2
255 x 1
work sets
275 x 5 x 2 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 3
245 x 1
work sets
257.5 x 3 x 5 sets (going to sets of 3, this worked extremely well, I can push this up)
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 5
315 x 2
365 x 1
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
10:00am - Complete
Notes - Honestly a great training day. Squats were deep. This is going well. Bench - moved to 5 sets of 3, I am going to be able to push this along I believe. PRs are coming, I can feel it. DL, this was a really strong work set for me, I was able to move faster through the reps, and although I can see the last two lockouts at the knee need to be better, this was still definitely an improvement at 385. We will see how things feel next week and whether I take 390, or 395.
Monday, May 25, 2020
5/25/20 Monday May 25, 2020 (BB Squat, OHP, Chins)
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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
48kg DL x 5
32kg 2H SW x 10 (hike swing park)
10:00am- Training session - BB Squat, OHP, Chins
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
work sets
345 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
work sets
160 x 3 x 5 sets
Chins
x7 (trying to be strict)
x6
x5
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
11:15pm - Complete
Notes - This was a great training session, due to further breakthroughs on technique in both the squat and OHP. Technique change was the same - hands closer together on the bar. On the squat, this allowed me to get even tighter in my back, especially the lats, and really squeeze the bar on my back muscles. I was shocked in my 3rd set on what this felt like just taking the bar out of the rack. I had so much more control, I could get even deeper as well - it helped depth too. My left wrist has been bothering me, really I think it's a left elbow problem, and I was searching for ways to help this alleviate and realized I just need to get the hands in elbows under the bar and get tighter, get the weight off my arms and onto my back. More or less same thing in OHP, get the hands closer, get the bar on the palms. Going from 5s to 3s has made a big difference, I am no where close to failing here which I am confident will allow me to take a run up on intensity for several weeks using 3s. I'd really like to see the press get up to 180 using 3s, and then if I start having issues, I can make the next programming change.
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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
48kg DL x 5
32kg 2H SW x 10 (hike swing park)
10:00am- Training session - BB Squat, OHP, Chins
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
work sets
345 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
work sets
160 x 3 x 5 sets
Chins
x7 (trying to be strict)
x6
x5
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
11:15pm - Complete
Notes - This was a great training session, due to further breakthroughs on technique in both the squat and OHP. Technique change was the same - hands closer together on the bar. On the squat, this allowed me to get even tighter in my back, especially the lats, and really squeeze the bar on my back muscles. I was shocked in my 3rd set on what this felt like just taking the bar out of the rack. I had so much more control, I could get even deeper as well - it helped depth too. My left wrist has been bothering me, really I think it's a left elbow problem, and I was searching for ways to help this alleviate and realized I just need to get the hands in elbows under the bar and get tighter, get the weight off my arms and onto my back. More or less same thing in OHP, get the hands closer, get the bar on the palms. Going from 5s to 3s has made a big difference, I am no where close to failing here which I am confident will allow me to take a run up on intensity for several weeks using 3s. I'd really like to see the press get up to 180 using 3s, and then if I start having issues, I can make the next programming change.
Friday, May 22, 2020
5/22/20 Friday May 22, 2020 (BB Squat, Bench, Light DLs)
7:00am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:45am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
48kg DL x 5
32kg 2H SW x 10 (hike swing park)
8:00am- Training session - BB Squat, Bench, Light DLs
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 Bench:
45 bar x 5
135 x 5
205 x 3
245 x 1
work sets
255 x 5, x 4 fail on 5, x 4 fail on 5
BB DL (all hooked, no belt):
warm up
Powercleans 135 x 3 (surprising easy)
225 x 5
275 x 2
work set
315 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
9:30am - Complete
Notes - A good session for squats and DLs, not good for bench. What a terrible week for bench. While I would call this better than Monday, it still wasn't great. Breathing shitty, not good enough leg drive though I did get that going better in the last set, and almost got the 5th rep. Leah got me a 25lb weighted vest for a gift, which I used for my walk with the dog yesterday morning. Probably doesn't help with upper body fatigue. I think I am looking at 5 sets of 3 on bench - it's probably time. I am stalling here even regressing a bit since I was able to hit 3 sets 5 at 260 before having the baby.
7:45am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
48kg DL x 5
32kg 2H SW x 10 (hike swing park)
8:00am- Training session - BB Squat, Bench, Light DLs
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 Bench:
45 bar x 5
135 x 5
205 x 3
245 x 1
work sets
255 x 5, x 4 fail on 5, x 4 fail on 5
BB DL (all hooked, no belt):
warm up
Powercleans 135 x 3 (surprising easy)
225 x 5
275 x 2
work set
315 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
9:30am - Complete
Notes - A good session for squats and DLs, not good for bench. What a terrible week for bench. While I would call this better than Monday, it still wasn't great. Breathing shitty, not good enough leg drive though I did get that going better in the last set, and almost got the 5th rep. Leah got me a 25lb weighted vest for a gift, which I used for my walk with the dog yesterday morning. Probably doesn't help with upper body fatigue. I think I am looking at 5 sets of 3 on bench - it's probably time. I am stalling here even regressing a bit since I was able to hit 3 sets 5 at 260 before having the baby.
Wednesday, May 20, 2020
5/20/20 Wednesday May 20, 2020 (Light BB Squat, OHP, DL)
6:30am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:15am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10
7:30am- Training session - Light BB Squat, OHP, DL
BB Squat:
45 bar x 5 x 2
135 x 5
185 x 3
225 x 2
245 x 1
work sets
265 x 5 x 2 sets
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
work sets
157.5 x 3 x 5 sets (minimum effective dose - less reps, more sets, keep up with intensity)
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 5
315 x 2
355 x 1
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
9:00am - Complete
Notes - Pleased all around. Squat was fine, first few warm ups were tough, probably not recovered from Monday, and feeling a little tired. Made the change on OHP to go from 5 rep sets to 3 reps - this is probably overdue for me to try and progress the lift and keep intensity up. So we will see how this goes. Made a big difference today. DLs were good, was able to go pretty quick and felt good about the work set. I think I need a bigger chest and need to make sure my shoulders are behind the bar, I am not certain of that based on the angle I filmed at.
7:15am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10
7:30am- Training session - Light BB Squat, OHP, DL
BB Squat:
45 bar x 5 x 2
135 x 5
185 x 3
225 x 2
245 x 1
work sets
265 x 5 x 2 sets
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
work sets
157.5 x 3 x 5 sets (minimum effective dose - less reps, more sets, keep up with intensity)
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 5
315 x 2
355 x 1
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
9:00am - Complete
Notes - Pleased all around. Squat was fine, first few warm ups were tough, probably not recovered from Monday, and feeling a little tired. Made the change on OHP to go from 5 rep sets to 3 reps - this is probably overdue for me to try and progress the lift and keep intensity up. So we will see how this goes. Made a big difference today. DLs were good, was able to go pretty quick and felt good about the work set. I think I need a bigger chest and need to make sure my shoulders are behind the bar, I am not certain of that based on the angle I filmed at.
Monday, May 18, 2020
5/18/20 Monday May 18, 2020 (BB Squat, Bench, Chins, Dips)
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, Chins, Dips
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
48kg DL x 5
32kg 2H SW x 10 (hike swing park)
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
305 x 1
work sets
325 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
205 x 3
245 x 1
work sets
257.5 x 4, fail on 5
250 x 5
250 x 4, fail on 5
Chins
x7 (trying to be strict)
x6
x5
Dips
x15
x15
x15
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
11:15pm - Complete
Notes - An excellent squat session, still making progress, technique changes are taking hold in terms of getting tighter under the bar, tighter with elbows and erectors, controlling the bar much better, helping me get deeper too. Better breathing at the top of each rep as well. The bench sucked today, I had not benched for 12 days and it showed. I've lost some upper body strength due to having the baby, it is showing up more so than in squats and deadlifts. It may be time to go to 5 sets of 3 on both presses and see if that moves things.
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, Chins, Dips
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
48kg DL x 5
32kg 2H SW x 10 (hike swing park)
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
305 x 1
work sets
325 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
205 x 3
245 x 1
work sets
257.5 x 4, fail on 5
250 x 5
250 x 4, fail on 5
Chins
x7 (trying to be strict)
x6
x5
Dips
x15
x15
x15
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
11:15pm - Complete
Notes - An excellent squat session, still making progress, technique changes are taking hold in terms of getting tighter under the bar, tighter with elbows and erectors, controlling the bar much better, helping me get deeper too. Better breathing at the top of each rep as well. The bench sucked today, I had not benched for 12 days and it showed. I've lost some upper body strength due to having the baby, it is showing up more so than in squats and deadlifts. It may be time to go to 5 sets of 3 on both presses and see if that moves things.
Subscribe to:
Posts (Atom)