1/13/20 Monday January 13, 2020 (BB Squat, OHP, DL)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

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, OHP, DL

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

32kg TGU x 1/1
48kg DL x 5
32kg 2H SW x 10, x 2

BB Squat:

warm up
45 bar x 5
135 x 5
185 x 3
225 x 2
265 x 1

work sets
290 x 5 x 3 sets

BB OHP:

warm up
45 bar x 5
95 x 5
125 x 3

work sets
135 x 5 x 3 sets (a reset, and this isn't going all that well)

BB DL (all hooked):

warm up
135 x 5 (tweak in left QL / low back on last rep)
135 x 3 (belt on, setting back every rep)
225 x 3
275 x 2

top work set
315 x 5 (did these as singles, and really set my back)

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

8:30am - Complete

Notes - An interesting day. Felt confident squatting, got some good reps in with better depth.  Focusing on pushing out my knees, that cue is helping.  In the DL, I think I let my low back go "soft" after lockout as I went to set down the bar after the last rep with 135.  Felt a tweak, a little like what I had felt in DC in early December that set me back weeks, but not the same.  That happened first on a bad squat rep, and then I DL's a PR with 365 on the bar, not a good idea.  Today I was like shit.  Do I stop now?  I didn't think so.  I rolled out my back for a minute, and then I said, what the hell, that was a stupid rep, I need to set the shit out of my back and don't let it go soft.  I methodically then worked up to a top set of 5 with 315 on the bar.  Singles really, not a set of 5, as I just wasn't confident and wanted a total reset between each rep.  I mean seriously who the fuck cares.  I need to be smart.  The bar was heavy, I am not going to lie, but hell it's probably always going to feel heavy with 3 plates on each side.  The good news is that I didn't grind any reps.  They were good reps, locked my back, stayed tight until the bar was set down at the end of the rep. I actually think some of my issues with the QL on my left side are coming from overhead pressing.  I am not sure it is working for me right now, I think the lean back may be doing something with my QL.  There is probably a technique issue going on as well, but the layback could be an issue for me if I am not locking down my glutes, which I don't think I am, and too much is going into the low back.  I'm also debating whether I really should squat heavy, OHP, and then deadlift heavy on the same day.  I definitely am not going to OHP twice a week, at least with the bar, maybe kettlebells one day and the bar one day, and one day of Bench.  I think I need to mix this up a bit more.  I need to think about it and probably spread out the training better over the course of a week.