3/4/20 Wednesday March 4, 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
255 x 1
275 x 1

work sets
285 x 5 x 3 sets

BB OHP:

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

work sets
135 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
385 x 5

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 - A super exciting day with a deadlift PR.  Another situation where I have never held that much weight in my hands, and got a top set of 5 with it.  Really, really happy.  I wasn't sure about adding 5 or 10 lbs from last week, I went with 10, that was a reasonable call. I think I will DL next Wed and if feeling it, add another 10 to try 395.  Squats, continuing to get deeper on the light day, I hope this carries over to heavier days. OHP, this was the first time getting all reps of all sets with 135.  Add 2.5 lbs next time, keep going.  This lift is getting better.