3/18/20 Wednesday March 18, 2020 (light BB Squat, OHP, DL)

6:00am - belly breathing, Primal Move practice, Original Strength resets  - 45 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, bench, pin firing protocol with chins

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

32kg 2H SW x 10, x 2 sets

BB Squat:
warm up
45 bar x 5
135 x 5
225 x 3
275 x 2

work sets
290 x 5 x 2 sets

BB OHP:

warm up
47.5 bar x 5
97.5 x 5
122.5 x 3
132.5 x 1

work sets
142.5 x 5 x 3 sets

BB DL (all hooked, no belt):

warm up
135 x 5
225 x 3
315 x 1
365 x 1

top work set
405 x 1, fail on 2nd rep
400 x 0 fail
385 x 1, fail on 2nd rep, another fail on next attempt, stopped

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 - Well, I got a DL PR by pulling 405, and looking on video, it was a good pull.  No rounded back, it was difficult, started to stall at the shin, but pulled it.  Very dissapointed seeing video on the 2nd rep, I had it, I should have keep pulling, I gave up on it too soon. A learning lesson.  Those attempts clearly took a lot out of me.  As you can see from the log, dropped down 5 pounds didn't do anything, I could barely break the bar off the floor, definitely had lost some confidence.  385 was pulled and was difficult, and then I had trouble again at the shin, and then didn't break off the floor, called it a day.  My plan is to go back to 395, which I successfully pulled 5 times, and try and not take so much time between each pull.  If that goes ok, I will move to 400 and see how that goes. I may not be pulling heavy frequently enough, once a week, I am not sure.  At this point it's always going to feel heavy at the these weights, and I just have to get used to it.  Though I was dissapointed at first after this session, pulling over 400 was really exciting, and I am proud of that.  It's a milestone, and now I just need to keep going.  Also hitting PRs still for the OHP, so that is good too, upper body is getting stronger, obviously not an impressive OHP and I need to keep improving.  I really should be able to press at least 200 lbs at my bodyweight of 225, so there is a lot of room for improvement here.