4/29/20 Wednesday April 29, 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, DL

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

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

work sets
275 x 5 x 2 sets

BB OHP:

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

work sets
157.5 x 5 x 3 (PR)

BB DL (all hooked, no belt):

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

top work set
395 x 3, fail on the shins 4th rep, rested, tried again and could barely break the bar off the ground - done.

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 -  Mixed bag here, but I will take the good, and work on the bad.  Squat video - technique improvements are coming through.  Fixed my head, and am tighter on the back with the bar, and was able to get much deeper than I have been today, by focusing my first movement with my butt down, not back - I think I have been breaking back too quickly, loosing tightness, and it has also prevented me from getting deep enough.  The squats felt a lot different today and when my sets were over, I could feel my glutes much more than I have lately, thank god.  I need to get this figured out and this was a step in the right direction.  Strongest I have ever felt in the OHP, I had 3 great sets, a PR, very encouraging.  I was watching a few videos of lifters and realized I probably had my hands to close together, so I moved them out just a little bit today and it clearly made a difference in the lift.  DL - I had 3 great reps with 395, and should have pushed harder and longer on the 4th rep, I gave up on it too soon.  Dissapointed.  Then I barely could break the bar off on a 5th attempt.   I'm not quite sure what to make of this, I have to think about it.  I suspect I could benefit from a "light" DL day, just to get in more reps and improve my technique on this lift.  I am going to mull this over and figure out what "light" should be so it doesn't affect other stuff.  Maybe 80% of last weeks 385lb top set, which was challenging, but was completed.  That would be about 315, which seems about right. I think I could get some benefit from doing that instead of a day of chins, or powercleans.  Since I have been DL'ing heavy on Wed, this would take some programming changes.  Have to think about this and consult the Blue Book.  I am really running on fumes here at the end of NLP I think.