7/13/20 Monday July 13, 2020 (BB Squat, Bench, Chins)

6:45am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

7:30am - 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 (hike swing park)

7:45am- Training session -  BB Squat, Bench, Chins

BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
345 x 1
375 x 1
395 x 1

work sets
415 x 5 x 3 sets (PR)

BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
275 x 1

work sets
282.5 x 3 x 1 set (PR)
282.5 x 2 x 3 sets
282.5 x 1 x 6 sets

15 reps, no fails

Chins
x9
x8
x7 (wow much stronger on chins today)


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

9:15am - Complete

Notes - A great training session.  415 on the squat, was strong, good reps, feeling positive about this.  Fixed the breathing after learning last time, did not hold it in my head, this was much better,  Can still improve, but definitely a positive step.  Another PR in the bench. This was much harder today though, and knew after the first set of 3, that was the only triple I was going to get today.  All of the singles felt very strong, not close to failure, so happy to get the 15 reps, we move up to 285 on Friday then. Surprisingly strong chins today, like to see that.  Not sure where that came from, but was pleased.  Could be from better and more frequently DLs.