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, OHP, Light DL
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
365 x 1
395 x 1
work sets
410 x 5 x 3 sets (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
work sets
185 x 3 x 1 set (PR)
x 2 x fail on 3
x 2 x 2 sets
x 1 x 6 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
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 very good day. Got a huge revelation regarding doing the Valsalva Maneuver the right way. I have been holding too much air in my mouth / head. It has caused problems on heavy squat sets lately, once I got to 395 this became an issue. For my last two work sets today I got it held in my stomach, like you are supposed to do, held it there, and by god it helped me get deeper in the squat on top of not causing head pressure. I almost felt like I could bounce off air at the bottom of the squat because I was braced so hard. This is a big deal, I can't believe I have not been able to get this down, I need to repeat this because it was a break-through for me. Squatting deeper felt safer, etc. and I realized that too much head pressure has been holding me back. The OHP was good, another PR, stronger than Monday. It was cool to press a 45 and a 25 on each side of the bar today. My light DLs were very good, changing the breathing timing there has continued to make a huge difference. Work set looked very good on video.
Friday, July 10, 2020
Wednesday, July 8, 2020
7/8/20 Wednesday July 8, 2020 (DL, Bench, Light BB Squat)
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, Bench, Light BB Squat
BB DL (all hooked, belt at 315):
warm up
45 bar x 5
135 x 5 x 2 sets
225 x 3
315 x 2
365 x 1
work set
395 x 5
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
work sets
280 x 3 x 3 sets (PR)
280 x 2 x 2 sets
280 x 1 x 2 sets
15 reps, no fails
BB Squat:
45 bar x 5 x 2
135 x 5
225 x 3
275 x 1
work sets
315 x 5 x 2 sets
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 - So some very good things here. Moved DL up to the first lift. It's time. No more DL when tired at the end of the training day. If I am only DL'ing once heavy a week, it's going to be fresh, and I am going to try and attack it. This was very good, I have once previously done a work set of 5 with 395, and this was so, so, so much better than that one. So I am seeing progress. Adjusting breathing to taking it in before bringing shins to the bar is working well, setting the back better, belt is helping probably too. I mean 395 still feels damn heavy but the bar is moving and I am able to get the set of 5 done a lot faster than before. Bench - a PR. 280, got 3 triples, last rep was real tough but a good grind, and then the last rep on the 2nd double was a real grind, as was the last single. But I maintained staying tight, kept pushing hard, and am really pleased. The bench is definitely improving. Come a good way here in 6 months this year, starting at 185 and now I have just about added 100 pounds to the bench. Previous best in all the years I benched was 235, I am now almost 50 pounds past that and can keep going. It's not beating me up like it used to, because I am not over doing it, and getting a lot of good posterior work and the overhead pressing that just balances everything out. Lastly, squatting even light while tired at the end of a training day is HARD. Jesus that was hard. How the fuck does one heavy squat and heavy dead on the same day???
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, Bench, Light BB Squat
BB DL (all hooked, belt at 315):
warm up
45 bar x 5
135 x 5 x 2 sets
225 x 3
315 x 2
365 x 1
work set
395 x 5
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
work sets
280 x 3 x 3 sets (PR)
280 x 2 x 2 sets
280 x 1 x 2 sets
15 reps, no fails
BB Squat:
45 bar x 5 x 2
135 x 5
225 x 3
275 x 1
work sets
315 x 5 x 2 sets
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 - So some very good things here. Moved DL up to the first lift. It's time. No more DL when tired at the end of the training day. If I am only DL'ing once heavy a week, it's going to be fresh, and I am going to try and attack it. This was very good, I have once previously done a work set of 5 with 395, and this was so, so, so much better than that one. So I am seeing progress. Adjusting breathing to taking it in before bringing shins to the bar is working well, setting the back better, belt is helping probably too. I mean 395 still feels damn heavy but the bar is moving and I am able to get the set of 5 done a lot faster than before. Bench - a PR. 280, got 3 triples, last rep was real tough but a good grind, and then the last rep on the 2nd double was a real grind, as was the last single. But I maintained staying tight, kept pushing hard, and am really pleased. The bench is definitely improving. Come a good way here in 6 months this year, starting at 185 and now I have just about added 100 pounds to the bench. Previous best in all the years I benched was 235, I am now almost 50 pounds past that and can keep going. It's not beating me up like it used to, because I am not over doing it, and getting a lot of good posterior work and the overhead pressing that just balances everything out. Lastly, squatting even light while tired at the end of a training day is HARD. Jesus that was hard. How the fuck does one heavy squat and heavy dead on the same day???
Monday, July 6, 2020
7/6/20 Monday July 6, 2020 (405 BB Squat, OHP, Chins)
4:45pm - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
5:30pm - 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)
5:45pm- Training session - BB Squat, OHP, Chins
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
355 x 1
385 x 1
work sets
405 x 5 x 3 sets (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
175 x 1
work sets
182.5 x 2 fail on 3 (PR)
182.5 x 2
182.5 x 1 fail on 2
182.5 x 10 singles (got them all)
15 reps total
Chins
x6
x5
x5 (absolutely toasted for these had nothing left)
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
6:45pm - Complete
Notes - Really happy with this, major milestone in the squat, 4 plates, got all 3 sets. Way less than ideal conditions. Drove all day back from Spokane, had to clean up the house, kids etc. etc. and just jammed in the training session before dinner. I knew it was going to be tough, it absolutely was. Looking back on the video, I am hitting the same depth that I have been recently, just at parallel, I just need to get a tad deeper. Big adjustment today, I moved the rack down one notch, so I had a lot more clearance when putting the bar back into the rack after each set - safer at these weights. I also felt like with the rack lower, I could get tighter in the set up. This was a really good and important change. I should have raised the rack up for the OHP, because it was too low for that lift. I didn't feel like I had much gas in the tank for the OHP, but I got myself fired up for the singles and I made all 10 to get 15 reps with the PR weight. They were difficult, but I was getting through the sticking point around mid forehead and then able to lock them out. I had almost nothing left for chins. All in all, very pleased, I have some things to build on here.
5:30pm - 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)
5:45pm- Training session - BB Squat, OHP, Chins
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
355 x 1
385 x 1
work sets
405 x 5 x 3 sets (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
175 x 1
work sets
182.5 x 2 fail on 3 (PR)
182.5 x 2
182.5 x 1 fail on 2
182.5 x 10 singles (got them all)
15 reps total
Chins
x6
x5
x5 (absolutely toasted for these had nothing left)
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
6:45pm - Complete
Notes - Really happy with this, major milestone in the squat, 4 plates, got all 3 sets. Way less than ideal conditions. Drove all day back from Spokane, had to clean up the house, kids etc. etc. and just jammed in the training session before dinner. I knew it was going to be tough, it absolutely was. Looking back on the video, I am hitting the same depth that I have been recently, just at parallel, I just need to get a tad deeper. Big adjustment today, I moved the rack down one notch, so I had a lot more clearance when putting the bar back into the rack after each set - safer at these weights. I also felt like with the rack lower, I could get tighter in the set up. This was a really good and important change. I should have raised the rack up for the OHP, because it was too low for that lift. I didn't feel like I had much gas in the tank for the OHP, but I got myself fired up for the singles and I made all 10 to get 15 reps with the PR weight. They were difficult, but I was getting through the sticking point around mid forehead and then able to lock them out. I had almost nothing left for chins. All in all, very pleased, I have some things to build on here.
Sunday, July 5, 2020
7/4/20 Saturday July 4, 2020 (KB conditioning)
From Spokane, WA
Took 2 24kg bells to Spokane with Leah and Sam for a long weekend in Spokane for the 4th.
Saturday morning, did about 30 or so minutes of mostly conditioning work.
Some overhead holds, rack walks, some farmer carries, some push presses, a few swings.
Honestly, felt great. KBs are really fantastic for this type of stuff. This is probably what I will end up doing in Priest Lake during vacation in August. Plan on bringing 2 32kg bells and the 2 24s. Will mix and match, some days I will do double overhead presses with the heavier bells to help with the press movement, and then double front squats to keep some work for the squat while I am gone and away from the barbell. Probably a lot of rack holds and walks, these are highly underrated in terms of how hard they get. It really forces you to stay tight in the abs and glutes to hold the bells in place. There is carry over to this for many lifts.
Took 2 24kg bells to Spokane with Leah and Sam for a long weekend in Spokane for the 4th.
Saturday morning, did about 30 or so minutes of mostly conditioning work.
Some overhead holds, rack walks, some farmer carries, some push presses, a few swings.
Honestly, felt great. KBs are really fantastic for this type of stuff. This is probably what I will end up doing in Priest Lake during vacation in August. Plan on bringing 2 32kg bells and the 2 24s. Will mix and match, some days I will do double overhead presses with the heavier bells to help with the press movement, and then double front squats to keep some work for the squat while I am gone and away from the barbell. Probably a lot of rack holds and walks, these are highly underrated in terms of how hard they get. It really forces you to stay tight in the abs and glutes to hold the bells in place. There is carry over to this for many lifts.
Thursday, July 2, 2020
7/2/20 Thursday July 2, 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
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.
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.
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.
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