8:15am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1/1
Arm bar 16kg, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1
Arm bar 12 kg, 1/1
Arm bar 16kg, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1
8:30am -Training session - DB CL, DB PR 24kgs complex, 20 minutes
24kg TGU, 1/1 to the knee
24kg GSq, 5
24kg 2H SW, 10
16kg BUP, 1/1
12kg tempo presses, 5/5
16kg BUP, 1/1
DB CL, DB PR 24kgs complex, 5 DB CL, 5 DB PR, as many sets as possible, 20 minutes
9 sets, then 1 set with 5 CL, 4 PR, then 1 set with 1 CL, 1 PR
Totals 50 DB CL, 50 DB PR (52/52 using 4 reps sets last week, 46/45 using 5 rep sets 2 weeks ago)
2H SW 24kg, 20, x 2
9:00am - Complete
Notes - Interesting day. Studied my logs from the last two pressing sessions, the last two Mondays, to help put this in perspective and it confirmed that I am making progress. When doing 5 rep sets 2 weeks ago, I got 8 full sets but then hit a major wall, dropping to a set of 3, then a final set of 2, to get 45 reps in 20 minutes. Today, I got 9 full sets and damn near got 10 but elected not to push the last rep, set the bells down, shook it out, and got the last and final 50th rep. That's a good improvement for 5 rep sets. Last week using 4 rep sets I nailed 13 full sets so 52 reps, but 5 rep sets are undoubtedly harder, and more taxing for me. Doing 6 next week is going to be very interesting indeed. I am going to have to think about a strategy going into it that will ensure I don't burn out too fast. I think a reasonable goal would be to try and get 8 full sets of 6 reps. There is going to need to be some rest in between those sets for sure. Also, I feel I am leaking tension in the abs on some of the later sets, too much lean back on some of the last reps. Feel like I am pushing into the ground, and squeezing the bells hard, which is good, but the loss of tension in the abs is holding me back performance wise. I need to get better on that. Pretty good stuff today all around though.
