7:00am - 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
7:15am- 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, x 2
BB Squat:
warm up
45lb bar x 5
95lb x 5
135lb x 5
165lb x 3
185lb x 3
work sets
205lb 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
top work set
275lb x 5
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 - That was for sure challenging, though certainly no where near failure. I mean it's constant PRs here because I have never really backsquatted or deadlifted with a bar, still sort of embarrassed by that. So much time lost!! Oh well, moving forward now. I can tell the increase in newbie gains will quickly be coming to a halt soon, given that I want to keep going with 5s. I will inch up 10 lbs for Friday on each lift and then see how that goes. Pretty soon it will likely be adding just 5 lbs a week to the bar. The goal is obviously to try and move up both of these totals by a lot, and I mean a lot, over time. It's clear I am going to need a coach to help me do this at my maximum ability / capacity.
