5/14/20 Thursday May 14, 2020 (BB Squat, OHP, Dips, Pull-ups)

3:30pm - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

4:00pm - 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

4:15pm- Training session -  BB Squat, OHP, Dips, Pull-ups

24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10

BB Squat:
45 bar x 5
135 x 5
225 x 3 x 2 (needed another set, not happy with depth)
275 x 2
295 x 1

work sets
315 x 5 x 3 sets (squat BREAKTHROUGH on 2nd and 3rd set - Tight Back)

BB OHP:

warm up
45 bar x 5
95 x 5
135 x 3
155 x 1

work sets
160 x 4 (fail on 5)
155 x 5
155 x 4 (fail on 5)

Dips
15 x 3 sets

Pull-ups
x 8, x 7, x 6

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

5:00pm - Complete

Notes - First training session back from the hospital after having our baby girl Samantha! Anything here is gravy for awhile, my goal is to keep training, stay healthy, take any gains if they can come, it's going to be a challenging several months and have to stay flexible, but absolutely keep training.  I had a Squat Breakthrough technique wise today.  After studying and reading in the hospital during downtime, I realized several things I need to do better in the squat.  One big breath at the top of each rep, and Get Tighter.  I had a massive change in how the bar felt on my back in the last 2 work sets.  I got so much tighter with my arms, really fired the erectors, and really felt the bar just stick in place.  I had WAY more control during the entire movement.  This allowed me to get deeper and sit back into the hips.  The difference was so significant in the videos for these two sets, they looked like old videos from several months ago when my form was better.  It's been a struggle for some time now with the hips just having different issues, but this was a really big deal.  I have always known how important it is to Get Tight on all lifts, I just don't think I am that good at it.  This is something I am really going to focus on going forward, probably the number one cue I will use.  I think this also improves the Safety of each lift, but especially the powerlifts.  I know how that bar "should" feel now, and I am much more confident I can replicate that feeling again.  I think this was a really big deal and should create an opportunity for improvement going forward.