5/4/20 Monday May 4, 2020 (BB Squat, OHP, Chins, Dips)

8:00am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

8:45am - 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

9:00am- Training session -  BB Squat, OHP, Chins, Dips

24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)

48kg DL x 5
32kg 2H SW x 10 (hike swing park)

BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
295 x 1

work sets
315 x 5 x 3 sets (much better depth and control)

stopped at 9:40am for an appointment

12:00pm -

BB OHP:

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

work sets
160 x 5 x 3 (PR)

Chins
x8
x7
x6

Dips
x15
x15
x15

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

12:40pm - Complete

Notes - Great training session today.  Had to break it up due to an appointment with my wife as we are getting very close now to having our baby daughter, so hard to judge it a little bit because I had a chance to rest after squatting.  Squats were significantly improved depth and control, I think the best I have had in weeks and weeks, so that's really encouraging. We'll see if I can recover.  Need to sit back even a bit more, the bar is just ahead of midfoot, and I need to get that corrected. At least getting better.  Another PR on the OHP was great, happy with that.  Chins were hard, dips, maybe time to add a little weight to those, or get a little deeper and more range of motion, though I am trying to be careful with those.