Strict overhead press. I must be the odd ball I guess lol 
Thanks dude. By the way, your log is a happening place!
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A quick tip that may help you out is to grip the kettlebell on the inside of the handle. Also don’t grip too tight. It takes some practice but you will get used to it soon enough. There are some videos by Steve Cotter on YouTube that are pretty helpful with this.
2 Likes
DAY 39 of 365
Sunday June 4th 2017
BACK SQUAT
135x5
155x3
185x3
205x2
225x5
240x2
170x14
170x6
NOTES: Been sick and jammed both my wrists moving 300lb desks on Saturday so kept my session to just squats. Everything felt heavy even 135. One of those shitty but had to get some work done workouts. Have to keep chipping away. Will try to do my OHP, chins, dips tomorrow if my wrists can take it. If not will just do some conditioning. Next time I do the 20-rep squats I will do 170 (my bw) x 20! I think being sick and moving all those desks yesterday really took a toll on me today. It’s all good, still went in and punched the clock.
On a side note have you guys seen videos of this guy Tony Sentmanat?? This guy is a straight up BEAST! Look him on ig realworld_tactical.
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DAY 40 of 365
Monday June 5th 2017
CONDITIONING
60 Min Brisk Walk!
NOTES: Wrists are still hurting even to lift stuff. Going to let them rest one more day before trying to lift again tomorrow. Just a minor setback!
On a side note, the new apartment I moved into actually has a really nice gym. It has DBs up to 50lbs, rower, 2 treadmills, TRX with a nice chin up bar. It also has a KB set up to 55lbs.
I think once the wedding is over, I might start using it for assistance work or if in a pinch I can’t make it to the gym. The 24 hour fitness is a 5 min walk, so I can get all my strength work there. It sucks I won’t be able to bring my squat stand and use my bumpers since they will be in my in-laws garage. Too far to drive all the time.
I’m thinking for the rest of 2017 I should just focus on strength. Get as a strong as I can so when I do return to Olympic lifting I’ll have the strength that I can just maintain. Since I’ll be at 24 hr fitness 3 days a week. I guess the best things I can do for the olympic lifts is squats (back, front, overhead) and lots of back work.
Goal for 2017:
315lb Back Squat 5x5
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DAY 41 of 365
Tuesday June 6th 2017
INCLINE BENCH PRESS / CS ROW
145x5 / 70x8
145x5 / 70x8
145x5 / 70x8
145x5 / 70x8
145x5 / 70x8
*Did shoulder dislocates between sets. Left the gym feeling really loose! I’m not doing these CS rows anymore. The machine for it sucks. I’ll just use the DBs or BBs or if I go to 24 hour fitness they have a nice CS row.
NOTES: On a positive note, my wrists feel good. On a shitty note I completely forgot I had wedding duties tonight so had to get in a session at lunch. The Gym was fuckin packed! So I had to use what I could. Got in and got out.
POSTWORKOUT MEAL
Ribs, smoked chicken, baked beans, coleslaw, garlic bread, big bottle of good ol H20
Every Tuesday - Thursday they do this BIG food truck thing by my office. Lots of a good (and healthy) options. But today I had to get the BBQ because it was smelling toooooo good.
3 Likes
If you haven’t yet, I would look into a lot of Paul Carter’s stuff on liftrunbang. All in line with what you just talked about, but with a different perspective. Same with Brandon Lilly.
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I agree whole heartedly with this statement.
Man, this was probably the biggest eye opener for me…most of your workouts are going to be almost punchin the clock, get your work done, move on, I used to get hyped (as much as I get hyped anyway) for every work out, it doesn’t work like that haha gotta be ready for the long haul, the year, two year, five year goals.
Keep on grindin’!
3 Likes
Dan John has a great quote about this:
“Most of the time, you need to do those wonderful workouts that I love to call “Punch the Clock” workouts. I suggest doing all the basic human movements, work on your issues with corrective work as you need it, improve your technique on one or two exercises, break a good solid sweat and get the heart rate up and pat yourself wisely on the back. I think 200 easy workouts a year or even as few as 150 (three times a week with a little vacation) trumps those three hard ones each and every time. Of course, with “easy” and “hard” and “medium, your mileage may vary, but you get the point.”
You should go to the gym ready to put in some work every time, but don’t go in expecting to set a new 1RM every time (this is the genius of 5/3/1 - by setting “rep PR’s” you are demonstrating progress very often without needing to hit a new 1RM). Get there, punch the clock, put in some good work, and come back again the next day. Once every couple weeks you’ll breathe fire and know that a big PR is coming.
8 Likes
DAY 43 of 365
Monday June 12th 2017
BACK SQUAT / AB WHEEL
135x10
185x6
205x3
225x5
225x5
225x5
225x5
225x5
Ab Wheel: 73 reps
OVERHEAD PRESS / NG CHIN UPS
45x10
95x5
105x5
115x5
125x5
135x5 (OHP PR!!! - Finally got to 135x5! I think only pressing twice last week kept me fresh!)
115x5
NG Chin Ups: 35 reps slow and controlled.
KB ROW
50lb 2x15
NOTES: Got to a clean 5x5 225 back squat and finally got 135x5 on the OHP! I think having a volume day and a intensity day is really helping me out. I for sure wasn’t doing enough volume before to drive my OHP up. But building the monolith (even without the dips) have really helped!
9 Likes
DAY 44 of 365
Tuesday June 13th 2017
Mobility focused day to loosen all my sore muscles up.
Sots Press x20
Overhead Squat x20
KB Swings x30
Shoulder dislocates x30
Band pull aparts x50
DAY 44 Part 2 of 365
Tuesday June 13th 2017
Friend wanted me to come to Olympic Lift with him after work. You know I couldn’t turn it down.
SNATCH
95x3
95x3
95x3
115x3
115x3
115x3
135x3
135x3
135x3
135x3
155x3
155x3
155x3
155x3
*Felt good to snatch. Benching has definitely tightened up my pecs. But legs felt strong as hell. Stood up like it was nothing.
CLEAN & JERK
95x2
95x2
95x2
115x2
115x2
115x2
135x2
135x2
135x2
155x2
155x2
155x2
185x2
185x2
*Cleans felt heavy as shit. I think it’s because I haven’t front squatted (or clean’d) heavy for 5 weeks. But surprisingly jerks felt VERY stable. I think all the OHP and Bench work is paying off in that regard.
15 Min stretching session. Then went to eat a chipotle bowl with double steak. So gooooood!
2 Likes
DAY 45 of 365
Wednesday June 14th 2017
FRONT SQUAT
185x5
185x5
185x5
185x5
185x5
BENCH PRESS / DB ROW
165x5 / 60x10
165x5 / 60x10
165x5 / 60x10
165x5 / 60x10
165x5 / 60x10
NOTES: Haven’t been able to fully follow Building the Monolith last 2 weeks because of my hectic schedule and very limited gym time. I’m trying to the best that I can though!
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DAY 46 of 365
Monday June 19th 2017
BACK SQUAT / AB WHEEL
225x5 / 10
225x5 / 10
225x5 / 10
225x5 / 10
225x5 / 10
OVERHEAD PRESS / DB ROWS
115x5 / 60lbx10
125x5 / 60lbx10
135x6 / 60lbx10
105x10 / 60lbx10
NG CHIN UPS / DIPS
60 each
YOKE WALK
250lb x 50 ft
250lb x 50 ft
250lb x 50 ft
NOTES: 10 days before the wedding so time to get extra aggressive!
As a side note Mart Seim is one strong motherfucker! Need to get to half of his level lol.
PM WORKOUT
Ran 1 mile - Didn’t time it, just ran.
3 Likes
##DAY 47 of 365
Tuesday June 20th, 2017
FRONT SQUAT / GHR
185x5 / 8
185x5 / 8
185x5 / 8
185x5 / 8
185x5 / 8
CLEAN & JERK / HANGING LEG RAISES
185x2 / 10
185x2 / 10
185x2 / 10
185x2 / 10
185x2 / 10
185x2 / 10
CLEAN PULL / FARMERS WALK
205x5 / 225x50 ft
205x5 / 225x50 ft
205x5 / 225x50 ft
PUSH UP / CHIN UPS / LUNGES
10-5-10 x 5 rounds
LAY ON THE FLOOR FOR 15 min
I decided I’m squatting everyday for the rest of the year. I have a good sense now of what works for my body in terms of volume and intensity. After reading @T3hPwnisher most recent blog I thought to myself “I need to do something that goes against the grain”. I always thought I needed to wait until I was an “intermediate or advanced” before doing something like this. All my favorite lifters from this site including @Evolv, @ActivitiesGuy, @Alpha, Pwn, @MarkKO, @flipcollar etc just simply get AFTER IT. Plus in all honesty, I’ve been wanting to do this for LONG TIME. So fuck it, from yesterday on, I’m squatting everyday. I’ll alternate between Back and Front. Some days will be 5x5, some days 8x3, some days paused, some day heavy singles, some days 20 reps, it will all depend. But the main point is to get up in there and SQUAT. Plus I’ll be listening to my body, days I feel really beat up I’ll go lighter, days I feel strong I’ll push it hard.
Plus the best thing is it will force me to get to the gym everyday. I just got to remember to stay on top of my recovery and EATING for performance. But basically my days will go:
Workout A
Snatch (or variation)
Back Squat
*Upper Body Stuff
Workout B
Clean & Jerk (or variation)
Front Squat
*Lower Body Stuff
A week may look like this:
MON - Snatch / Back Squat / Bench Press / Rows
TUE - C&J / Front Squat / RDL / Ab Wheel
WED - Snatch / Back Squat / Dips / Chin Ups
THU - Jerk / Front Squat / Lunges / Back Raises
FRI - Snatch / Back Squat / Overhead Press / Rows
SAT - Clean / Front Squat / RDL / Leg Raises
SUN - Snatch / Back Squat / Push Press / Chin Ups
**If I’m feeling REALLY beat up, I’ll use belt or goblet squats.
7 Likes
Another great book if you’re looking for one is CT and Paul Carter’s “Maximum Muscle Bible”.
Looking forward to seeing how the squatting every day treats you! 
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Thank you for the props man! Glad I can inspire you!
I’ll remind you of these words later this year, sir.
I’ve done daily squatting twice, and absolutely love it. Definitely going into without a plan can be a good thing, as you have to be super self-regulated every day you walk into the gym. However, word of caution, keep the volume very low man. I would steer clear of doing something like like 5x5, 8x3, etcetera. I wouldn’t do any more than 1- 3 sets of heavy work in one squatting session. Just my experience at least. Treat it like the tortoise and the hare type thing-- be the tortoise of course 
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So much, this^
If you are really going to follow 7 days of squatting each week, typical set x rep schemes are going to catch up to you quickly on the higher intensity days.
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Thanks man will check it out! I forgot to mention you in my list of people my bad bro! Gotta get strong like you!
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Thanks man! So what would a typical day look like? Let’s say my 3RM is 245 how would I setup a day?