8/12/20 Wednesday August 12, 2020 (KBs Priest Lake)

Back in Priest Lake

Warms up consist of some overhead holds, goblet squats, light presses, deadlifts and swings. 

I was feeling very tired and not fully recovered from Monday's workout.  Particularly squatting the double 32s was ugly.  Adductors really tight.

Main training this day was

DB 32kgs SQ 1 x 3 sets

DB 24kgs SQ 3 x 3 sets

DB 32kgs PR 3 x 5 sets

3 sets of farmer carries with the 32s superset with swings with the 32 to finish. 

Got a massage this afternoon, which I think will help quite a bit.  

8/10/20 Monday August 10, 2020 (BB Squat, Bench, 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, 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
415 x 5 x 3 sets

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

work sets
265 x 5 (PR)

265 x 4 fail on 5

265 x 4 

265 x 3 fail on 4

265 x 2 fail on 3

18 completed reps total

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
375 x 1

work set
415 x 3 (PR) (decided to stop at a set of 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

9:15am - Complete

Notes - Traveled back home from Priest Lake on Sunday, 7 hours in the car, to drop off Frankie and Liam.  Knew this was going to be a tough session and I had a flight to catch back to Spokane to head back to Priest Lake.  In the circumstances I decided to squat 415, which was a good weight choice and went well.  I will likely squat this again to start after vacation and then run up another NLP and just see where I can take it.  Overall that was good.  On bench I decided to drop the weight but get in a bit more volume and see if I could hit a rep PR at a weight I previously topped out at with triples, 265.  Overall I had some good sets and did hit PRs, though I think either 255 or 260 would have been a better choice and perhaps I could have hit 5 sets of 5, or at least 4 sets of 5 which is what I was really shooting for.  So a slight disappointment as I do not like failing reps, though the fails were done in a professional manner and I definitely tried to grind through them.  To end with a PR triple on the DL at 415 I felt like was a real accomplishment.  I wasn't sure if I should go heavy and I just decided fuck it and went for it.  The next time I DL heavy I should be more fresh, and I am going to trip and hit a set of 5 at 415.  The last rep on this was tough, I may, may, may have had one rep left in me but I would say it would have been ugly.  In the situation I wanted to take this PR and come back and regroup for the next time pulling heavy. 

8/7/20 Friday August 7, 2020 (KBs Priest Lake)

Warms up consist of some overhead holds, goblet squats, light presses, deadlifts and swings. 

Main training this day was

DB 32kgs SQ 4 x 7 sets

DB 32kgs PR 4 x 5 sets

a few snatches, some farmer carries to finish. 

8/5/20 Wednesday August 5, 2020 (KBs Priest Lake)

Warms up consist of some overhead holds, goblet squats, light presses, deadlifts and swings. 

Main training this day was a complex for 30 minutes

DB 32kgs CL x 2 PR x 1 FSQ x 3 - 10 sets

DB 32kgs CL x 2 PR x 1 FSQ x 2 - 4 sets

8/3/20 Monday August 3, 2020 (KBs Priest Lake)

 Took 1 20kg, 2 24kgs, and 2 32kgs to Priest Lake where we are vacationing for 2 weeks.  

Warms up consist of some overhead holds, goblet squats, light presses, deadlifts and swings. 

Main training this day was

DB 32kgs SQ 3 x 8 sets

DB 32kgs PR 3 x 5 sets

a few snatches, some farmer carries to finish. 

7/31/20 Friday July 31, 2020 (BB Squat, Bench, 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, Light DL

BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
325 x 1
375 x 1
415 x 1

work sets
440 x 5 x 3 sets (PR)

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

work sets
292.5 x 2 x 1 set (PR)
292.5 x 1 x 13 sets (pulled it off)

15 reps total

BB DL:

warm up
135 x 5
225 x 3
315 x 1

work sets
345 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 - Toughest training session of my life, most weight lifted for sure.  Squatting 440 for 3 sets of 5, benching 292.5 for 15 singles, topped off by a top set of 5 at 345 for the DL.  Took me damn near 3 hours start to finish, though there was some down time in there.  Man squatting that heavy is so hard and it takes it out of you.  I am now going on vacation for 2 weeks, I will be back for a day when I can hit the barbell in the middle of this trip, otherwise its all kettlebells.  I am going to keep it extremely simple - double front squats, double overhead presses for the main movements.  A lot of rack holds.  Some floor pressing.  I've been almost exclusively barbell in 2020, and really pushed myself, so I am going to appreciate this time period, rest and recover, and then come back in a few weeks ready to deload a bit and then try and run up another NLP if possible.  I don't think that will be particularly effective for the pressing movements however.  I really probably need a Texas method volume day and an intensity day each week for those lifts.  I will have to think about it.  I think NLP will still work for squats and DLs.

7/29/20 Wednesday July 29, 2020 (DL, OHP, 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, OHP, 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
375 x 1

work set
410 x 5 (PR)

BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
185 x 1

work sets
195 x 1 x 10 sets (PR)
195 x fail
195 x 1 x 3 sets
195 x fail

13 reps, 2 fails (out in front)

BB Squat:
45 bar x 5 x 2
135 x 5
225 x 3
275 x 1
315 x 1

work sets
345 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 - A good day in the circumstances.  I was distracted by work and the baby so what I was able to get done here is an accomplishment.  Another PR on the DL.  The last rep was a grind. The first 4 were really good reps.  Looking at the video, looked better than it felt. Another PR on the OHP.  Though I missed a couple of reps, I will take this.  It was hard.  Some of these were real grinds and a lot of effort was exerted.  Overall, I think this was a good performance. I am close to a 200 lb press which will be a milestone.  Squats - these were pretty solid today, got deep, I am happy with this given how tired I was and these were nearly 350 lbs "light day" reps:)