3/20/20 Friday March 20, 2020 (BB Squat, Bench, Powercleans)

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, Powercleans

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

48kg DL x 5
32kg 2H SW x 10, x 2

BB Squat:
45 bar x 5
135 x 5
225 x 3
295 x 1
335 x 1

work sets
365 x 5 x 3 sets

BB Bench:
45 bar x 5
135 x 5
185 x 2
215 x 1
230 x 1

work sets
240 x 5 x 3

Powerclean:
45 bar x 5
95 x 3
135 x 3
155 x 3

work sets
175 x 3 x 3 sets

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 - Really happy with this training session.  First, another PR on the squat, getting 3 plates and a 25 on each side, that is super exciting to hit 365.  I'm not satisfied with depth, I think I can get a little bit deeper, I need to just do it and not be scared to get down there.  Still, this was good, and I think this week hitting 360 and 360 went a little better than last week at 350 and 355.  Didn't feel as crushed.  Further, this is an all time PR on the bench, and it was not that tough.  When I was younger the bench was my favorite lift, but I did it too much, and with poor technique, and it fucked up my shoulders.  After years of kettlebells and just much better training, I've undone a lot of those problems.  I also have a better sense of technique now after studying the SS Blue Book and watching videos.  I only recently started up the bench, started at 185, added 5 pounds each session, and now closing in on 250 for sets across.  It's obviously going to get harder, but this is very encouraging.  It's actually feeling very good.  Also, this was a clear PR on powercleans at 175.  Obviously neither of these is impressive at my bodyweight, but things are moving in the right direction.  I enjoy both of these lifts.  So hitting a PR in three lifts in the same training session, man, you have to appreciate that.  And keep moving.