6:30am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:15am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
7:30am- Training session - Light BB Squat, Bench, DL
BB Squat:
45 bar x 5 x 2
135 x 5
225 x 3
275 x 1
295 x 1
work sets
315 x 5 x 2 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
work sets
272.5 x 3 x 3 sets (PR)
272.5 x 2 x 2 sets, x 1 (fail on 2)
14 reps, fail on last rep
BB DL (all hooked, belt at 315):
warm up
135 x 5
225 x 3
315 x 2
365 x 1
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
9:00am - Complete
Notes - I mean I guess I should be happy with this. I gutted it out. Felt tired this morning. Challenges with the baby again. Sleep is not dialed in that is for sure. Squats looked pretty good on video, that was good. Got deep. A PR on the bench, so I should be happy. The reps were challenging, and I did fail on the very last rep of the last double. I think I will keep adding 2.5lbs to the bar, but time may be running out here. Deadlifts - probably the hardest set of 5 I have ever done. I pulled the first rep and wasn't sure what the hell was going to happen after that. Every rep was hard. Looking on video, I didn't actually have the bar slow down until the 4th rep. The 5th rep was real tough. It felt like I was rounding my back, but I kept pulling. On video, I didn't really round it, the pull was just slow as hell. I didn't quite lock it out fully at the top as the grip was going. Overall, I am glad I pushed through. The fact of the matter here is that the DL I think is always going to feel heavy at 315 and up. You just have to pull enough heavy reps for your body to realize it's normal. I haven't pulled enough heavy reps.
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