3/27/20 Friday March 27, 2020 (BB Squat, OHP, Chins, Dips)

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, OHP, Chins, Dips

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
340 x 1

work sets
375 x 5 x 3 sets

BB OHP:

warm up
45 bar x 5
95 x 5
115 x 3
135 x 2

work sets
147.5 x 5 x 2 sets, 147.5 x 3, 147.5 x 2 (didn't rest enough between sets)

Chins
x 7
x 6
x 6

Dips
3 sets x 8

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 - Writing this on Monday evening after a challenging several days.  On my last set of heavy squats, on reps 3, 4, 5 I changed the rep speed out of the hole, trying to "explode."  I have no idea why I decided this was a good idea. I mean the weight was fucking heavy, so I was probably scared.  I think changing the speed, with that much weight, was a stupid fucking move and my hip flexors, psoas, glute medius, piriformis have all been fucked, particularly on my L hip.  Chalk it up to another learning experience.  It's not fun to have these with heavy weights, but it is part of a process. I am sure I should get a damn coach.  It was cool to get another PR, I wish I could celebrate it more.  I think I should take weight off the bar and get deeper frankly.  I didn't rest enough between OHP sets, and my legs felt fucked, and I missed on the last set.  At that point I didn't even care because there were extenuating circumstances.  I will take this weight again this week and see how it goes.  Chins and dips were good, I am enjoying doing that accessory work.  I need more tricep power in the press and bench, the dips should help.