8/20/20 Thursday August 20, 2020 (BB Squat, Bench, OHP, Chins)

 8:45am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

9:30am - 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)

9:45am- Training session -  BB Squat, Bench, OHP, Chins

BB Squat:
45 bar x 5
135 x 5

185 x 5
225 x 3
275 x 2
315 x 1
365 x 1

405 x 1

work sets
420 x 5 x 3 sets

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

275 x 1

work sets
290 x 1 x 5 sets

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

work sets
160 x 5 x 1 set

160 x 4 fail on 5

160 x 3

12 reps

Chins
x 5 x 3 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

10:45am - Complete

Notes - OK training day. A little experimenting here to switch to one intensity and one volume day for the upper body lifts each week.  Haven't really figured it out yet very well.  160 was too heavy for volume on pressing, I need to be able to get all of my 5s.  Bench was pretty good.  Squats were very difficult.  No doubt I need to get serious about getting a coach very soon as I am spinning my wheels here a bit. 

8/18/20 Tuesday August 17, 2020 (BB DL, OHP)

7:45am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

8:30am - 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)

8:45am- Training session -  BB DL, OHP

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 0 (could not break the bar)

405 x 0 (could not break the bar)

365 x 5

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

work sets
185 x 1 x 5 sets

5 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

9:45am - Complete

Notes - An absolute shit training session.  I had not nothing.  Low back not recovered from Monday's training session.  I arranged things this way this week due to traveling on Thursday.  I wish I had saved the DL for Thursday, probably better to have planned for more recovery and just did some overhead pressing today.  Quite disappointing.  My left low back is tight, my stomach has been bothering me, and I simply did not have it today.  A bit of a learning point as I either just need to DL on the same day as squat (because I would be warmed up and could just go get it done - this worked last Monday for a 415 lb triple PR) or have enough rest (48 hrs) after squatting.  Back to back days is not going to work.  I an out of time as I wanted to do 10-15 heavy singles for OHP today, but had to get to a bodywork appointment on time.  The bodywork helped.  We'll see how squatting and benching goes on Thursday. 

8/17/20 Monday August 17, 2020 (BB Squat, Bench)

 9:45am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

10:30am - 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)

10:45am- Training session -  BB Squat, Bench

BB Squat:
45 bar x 5
135 x 5

185 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
245 x 1

work sets
260 x 2 (hit the pin, which made me think I had set it in the wrong spot, so I racked it.  So frustrating)

260 x 5 x 3 sets (PR)

260 x 4 racked it, didn't go for the 5th rep

260 x 3 fail on 4

24 completed 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

12:15am - Complete

Notes - A good day getting back in the swing of things.  Belt was a little tight - I probably have put on a few lbs over vacation and it's also extremely hot, I think I am taking on some water and feel a bit bloated.  I will watch it because it was a bit uncomfortable and may have impacted the work sets just a little bit.  With that said I handled 415 again today, this was a good choice, we'll see if I can run it up to 420 on Thursday as the schedule is off this week with the planned trip to the Oregon coast.  I went for volume on the bench today, I am going to try intensity on the bench on Thursday.  The weight choice at 260 was good, if I didn't have the issue on the first set I think I could have hit 5 x 4 sets, which was my goal.  As it was I just decided to get 25 reps, didn't make it, but this was a good effort after picking 265 lbs last Monday and struggling to get 18 successful reps. 

also, my wife is hot and I love her so damn much. I am the luckiest guy in the world! (Leah)

8/14/20 Friday August 14, 2020 (KBs Priest Lake)

 Back in Priest Lake

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

Main training this day was

DB 32kgs SQ x 5 x 6 sets

DB 24kgs CL x 5 PR x 5, x 3 sets

DB 32kgs floor PR x 5 x 3 sets

32kg 2H SW x 10 x 3 sets

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.