6:45am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:30am - 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)
7:45am- 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
345 x 1
375 x 1
work sets
400 x 5 x 3 sets (PR)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
work sets
277.5 x 3 x 2 sets, x 2 fail on 3 (PR)
277.5 x 2 x 3 sets
15 reps
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
9:15am - Complete
Notes - A 400 lb squat - a milestone today. That was awesome. First rep, belt was too tight and low, weight heavy and got pinched in the hip a little locked up on the right hip, it's still tight tonight. Think it will be fine. Reps were good all around, I am looking at a 4-plate squat with 405 for my next training session, which is really exciting. Also a PR in the bench today, felt strong. Didn't get the last rep on my third triple attempt, but close, just couldn't get through the sticking point. 3 sets of doubles after that were good. I can keep moving up intensity, 280 lbs is next. Keep marching hopefully towards a 300 lb bench, another milestone.
Thursday, July 2, 2020
Tuesday, June 30, 2020
6/30/20 Tuesday June 24, 2020 (DL, OHP)
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
32kg 2H SW x 10
7:30am- Training session - DL, OHP
BB DL (all hooked, belt at 315):
warm up
45 bar x 5
135 x 5, x 2
225 x 3
315 x 2
365 x 1
work set
390 x 5
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 2
175 x 1
work sets
180 x 3 x 2 set (PR)
x 2 x fail on 3
x 2 x 3 sets
15 reps total
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 - Very pleased. A good top work set on the DL. Breathing adjustment to breath first then touch shins, elbows set back is working. I absolutely am setting the back better and in general the whole approach is going faster and smoother. Really has made a difference. The bar speed on these reps today was very good. Another PR in the OHP. This was a strong day. I am being a lot more aggressive taking the bar out of the rack, and it is helping a lot. I got this from watching Chase's videos on the Starting Strength web site. Attack the bar.
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
32kg 2H SW x 10
7:30am- Training session - DL, OHP
BB DL (all hooked, belt at 315):
warm up
45 bar x 5
135 x 5, x 2
225 x 3
315 x 2
365 x 1
work set
390 x 5
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 2
175 x 1
work sets
180 x 3 x 2 set (PR)
x 2 x fail on 3
x 2 x 3 sets
15 reps total
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 - Very pleased. A good top work set on the DL. Breathing adjustment to breath first then touch shins, elbows set back is working. I absolutely am setting the back better and in general the whole approach is going faster and smoother. Really has made a difference. The bar speed on these reps today was very good. Another PR in the OHP. This was a strong day. I am being a lot more aggressive taking the bar out of the rack, and it is helping a lot. I got this from watching Chase's videos on the Starting Strength web site. Attack the bar.
Monday, June 29, 2020
6/29/20 Monday June 29, 2020 (BB Squat, Bench, Chins)
6:45am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:30am - 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)
32kg 2H SW x 10 (hike swing park)
7:45am- Training session - BB Squat, Bench, Chins
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
345 x 1
375 x 1
work sets
395 x 5 x 3 sets (PR)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
work sets
275 x 3 x 3 sets (PR)
275 x 2 x 3 sets (PR)
15 reps
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
9:00am - Complete
Notes - A very big day. 395 in the squat, 405 is in sights. PR. 275 in the bench, very proud of the last triple and the last double, where I had to grind very hard to get the reps. Bar was moving slowly, and I kept pushing, using leg drive, and got it past the sticking point and was able to lock them out. Really, really pleased.
7:30am - 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)
32kg 2H SW x 10 (hike swing park)
7:45am- Training session - BB Squat, Bench, Chins
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
345 x 1
375 x 1
work sets
395 x 5 x 3 sets (PR)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
work sets
275 x 3 x 3 sets (PR)
275 x 2 x 3 sets (PR)
15 reps
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
9:00am - Complete
Notes - A very big day. 395 in the squat, 405 is in sights. PR. 275 in the bench, very proud of the last triple and the last double, where I had to grind very hard to get the reps. Bar was moving slowly, and I kept pushing, using leg drive, and got it past the sticking point and was able to lock them out. Really, really pleased.
Friday, June 26, 2020
6/26/20 Friday June 26, 2020 (BB Squat, OHP, Light DL)
6:45am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:30am - 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)
7:45am- 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
345 x 1
375 x 1
work sets
390 x 5 x 3 sets (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
165 x 1
work sets
177.5 x 3 x 1 set (PR)
x 2 x fail on 3
x 2 x 3 sets
x 1 x 3 sets
15 reps total
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
315 x 1
work sets
335 x 5 (really good set, so called it - adjusted breathing timing)
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
9:15am - Complete
Notes - Another exciting day. The squat continues to move. Still getting deep. Reps look solid. Really excited about the progress. 405 is in sight. Press was tough today. The squats got me, end of the week, I was feeling fatigue. I had some decent reps, but couldn't string much together and it was a grind on the work sets from the start. With that said, I am still pushing intensity, and I think this is still a decent approach as long as I can keep at least pushing some triples and doubles, and not missing any singles. I had a great work set on the DL. Took my breath as I brought my shins to the bar, instead of waiting until starting to pull on the bar and setting the back. Taking away the breath from setting the back was so much better, I am going to stick with this. Fastest set of 5 above 315 I have ever done, by far. Although this is only 80% or so of my max, this is something to build on, this will help at heavier weights.
7:30am - 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)
7:45am- 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
345 x 1
375 x 1
work sets
390 x 5 x 3 sets (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
165 x 1
work sets
177.5 x 3 x 1 set (PR)
x 2 x fail on 3
x 2 x 3 sets
x 1 x 3 sets
15 reps total
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
315 x 1
work sets
335 x 5 (really good set, so called it - adjusted breathing timing)
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
9:15am - Complete
Notes - Another exciting day. The squat continues to move. Still getting deep. Reps look solid. Really excited about the progress. 405 is in sight. Press was tough today. The squats got me, end of the week, I was feeling fatigue. I had some decent reps, but couldn't string much together and it was a grind on the work sets from the start. With that said, I am still pushing intensity, and I think this is still a decent approach as long as I can keep at least pushing some triples and doubles, and not missing any singles. I had a great work set on the DL. Took my breath as I brought my shins to the bar, instead of waiting until starting to pull on the bar and setting the back. Taking away the breath from setting the back was so much better, I am going to stick with this. Fastest set of 5 above 315 I have ever done, by far. Although this is only 80% or so of my max, this is something to build on, this will help at heavier weights.
Wednesday, June 24, 2020
6/24/20 Wednesday June 24, 2020 (Light BB Squat, Bench, 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
7:30am- Training session - Light BB Squat, Bench, DL
BB Squat:
45 bar x 5 x 2
135 x 5
225 x 3
275 x 1
295 x 1
work sets
315 x 5 x 2 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
work sets
272.5 x 3 x 3 sets (PR)
272.5 x 2 x 2 sets, x 1 (fail on 2)
14 reps, fail on last rep
BB DL (all hooked, belt at 315):
warm up
135 x 5
225 x 3
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
9:00am - Complete
Notes - I mean I guess I should be happy with this. I gutted it out. Felt tired this morning. Challenges with the baby again. Sleep is not dialed in that is for sure. Squats looked pretty good on video, that was good. Got deep. A PR on the bench, so I should be happy. The reps were challenging, and I did fail on the very last rep of the last double. I think I will keep adding 2.5lbs to the bar, but time may be running out here. Deadlifts - probably the hardest set of 5 I have ever done. I pulled the first rep and wasn't sure what the hell was going to happen after that. Every rep was hard. Looking on video, I didn't actually have the bar slow down until the 4th rep. The 5th rep was real tough. It felt like I was rounding my back, but I kept pulling. On video, I didn't really round it, the pull was just slow as hell. I didn't quite lock it out fully at the top as the grip was going. Overall, I am glad I pushed through. The fact of the matter here is that the DL I think is always going to feel heavy at 315 and up. You just have to pull enough heavy reps for your body to realize it's normal. I haven't pulled enough heavy reps.
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
7:30am- Training session - Light BB Squat, Bench, DL
BB Squat:
45 bar x 5 x 2
135 x 5
225 x 3
275 x 1
295 x 1
work sets
315 x 5 x 2 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
work sets
272.5 x 3 x 3 sets (PR)
272.5 x 2 x 2 sets, x 1 (fail on 2)
14 reps, fail on last rep
BB DL (all hooked, belt at 315):
warm up
135 x 5
225 x 3
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
9:00am - Complete
Notes - I mean I guess I should be happy with this. I gutted it out. Felt tired this morning. Challenges with the baby again. Sleep is not dialed in that is for sure. Squats looked pretty good on video, that was good. Got deep. A PR on the bench, so I should be happy. The reps were challenging, and I did fail on the very last rep of the last double. I think I will keep adding 2.5lbs to the bar, but time may be running out here. Deadlifts - probably the hardest set of 5 I have ever done. I pulled the first rep and wasn't sure what the hell was going to happen after that. Every rep was hard. Looking on video, I didn't actually have the bar slow down until the 4th rep. The 5th rep was real tough. It felt like I was rounding my back, but I kept pulling. On video, I didn't really round it, the pull was just slow as hell. I didn't quite lock it out fully at the top as the grip was going. Overall, I am glad I pushed through. The fact of the matter here is that the DL I think is always going to feel heavy at 315 and up. You just have to pull enough heavy reps for your body to realize it's normal. I haven't pulled enough heavy reps.
Monday, June 22, 2020
6/22/20 Monday June 22, 2020 (BB Squat, OHP, Chins, Dips)
6:45am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:30am - 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)
32kg 2H SW x 10 (hike swing park)
7:45am- Training session - BB Squat, OHP, Chins, Dips
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
345 x 1
365 x 1
work sets
385 x 5 x 3 sets (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
165 x 1
work sets
175 x 3 x 2 sets (PR)
x 2 x 3 sets
x 1 x 3 sets
15 reps total
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
9:00am - Complete
Notes - Hard to complain here. Another PR on the squat, got good depth, these reps felt good. Last set was tough though, for sure. OHP, still able to increase intensity, PR with 175 and was able to get a couple of triples before going to doubles and then singles to get to 15 reps total.
7:30am - 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)
32kg 2H SW x 10 (hike swing park)
7:45am- Training session - BB Squat, OHP, Chins, Dips
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
345 x 1
365 x 1
work sets
385 x 5 x 3 sets (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
165 x 1
work sets
175 x 3 x 2 sets (PR)
x 2 x 3 sets
x 1 x 3 sets
15 reps total
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
9:00am - Complete
Notes - Hard to complain here. Another PR on the squat, got good depth, these reps felt good. Last set was tough though, for sure. OHP, still able to increase intensity, PR with 175 and was able to get a couple of triples before going to doubles and then singles to get to 15 reps total.
Friday, June 19, 2020
6/19/20 Friday June 19, 2020 (BB Squat, Bench, Chins, Dips)
6:45am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:30am - 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)
7:45am- 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
355 x 1
work sets
380 x 5 x 3 sets (PR)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
work sets
270 x 3 x 3 sets (PR)
270 x 2 x 3 sets
15 reps
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
9:15am - Complete
Notes - Well, a tremendous training session. PR in the squat for 3 x 5, 380 lbs. That was great. I can keep adding to the bar. PR in the bench, never had 270 in my hands, got 3 x 3, then 3 x 2. PR. Could tell with the 3rd set that if I keep trying for a triple I was probably going to miss, and that doubles would be challenging enough, and they were. So that was a good call. I am not quite sure where to go from here but I think it's going to be 272.5 for the next session, keep pushing the intensity, and see if I can get some triples.
7:30am - 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)
7:45am- 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
355 x 1
work sets
380 x 5 x 3 sets (PR)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
work sets
270 x 3 x 3 sets (PR)
270 x 2 x 3 sets
15 reps
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
9:15am - Complete
Notes - Well, a tremendous training session. PR in the squat for 3 x 5, 380 lbs. That was great. I can keep adding to the bar. PR in the bench, never had 270 in my hands, got 3 x 3, then 3 x 2. PR. Could tell with the 3rd set that if I keep trying for a triple I was probably going to miss, and that doubles would be challenging enough, and they were. So that was a good call. I am not quite sure where to go from here but I think it's going to be 272.5 for the next session, keep pushing the intensity, and see if I can get some triples.
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