10/18/19 Friday October 18, 2019 (BB Squat, DL)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:45am - 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

7:00am- Training session -  BB Squat, DL

24kg TGU x 1/1
20kg BU PR x 3 BU FSQ x 3
48kg DL x 5
24kg 2H SW x 10

32kg TGU x 1/1
24kg BU BU PR x 1 BU FSQ x 1
24kg GSq x 5
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10

BB Squat:

warm up
45lb bar x 5
95lb x 5
135lb x 5
185lb x 5
215lb x 3

work sets
225lb x 5 x 3 sets

BB DL:

warm up
45lb bar x 5
135lb x 5
185lb x 5
225lb x 5
255lb x 3
275lb x 3

top work set
295lb 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

8:15am - Complete

Notes - Definitely hard today, the squats are tough as my back gets used to having the bar on it. Particularly left trap / shoulder.  That's an old injury spot so things feel a little touchy there at times just getting used to the bar pressing down.  All in all good though. I think I probably am taking a few too many warm-up sets.  Overally pretty pleased with where this is at though.  PRs in both lifts again today, of course not saying much, because I have never really back squatted or deadlifted.