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
BB Squat:
warm up
45 bar x 5
135 x 5
205 x 3
225 x 2
work sets
265 x 5 x 3 sets
BB DL:
warm up
45 bar x 5
135 x 5
225 x 3
295 x 2
top work set
335 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 - Well, more PRs in both lifts. This was cool. I am able to get under the bar better on the squat, and move it down my back. My mobility is improving there (shoulders). Very pleased. The DL top set of 5 is no doubt tough, very tough. I am going to either drop down to a light DL day on Fridays, or start practicing power cleans, but regardless one heavy deadlift day a week should be fine if I can continue to progress the squat. I will say 225 on the DL felt very light. 295 wasn't too bad either. 335 was heavy but then again that is a PR, and I got the 5 reps:)
