7/17/20 Friday July 17, 2020 (BB Squat, Bench, Chins, Dips)

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, Dips

BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
325 x 1
375 x 1
405 x 1

work sets
420 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
285 x 2 x 4 sets (PR)
285 x 1 x 7 sets

15 reps, no fails

Chins
x6
x6
x5 (sets difficult today)

Dips
x10
x10
x10 (sets were fairly difficult 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 - I mean its definitely exciting to hit another PR in the squat and bench. This has been a great run.  I am doing a lot of things pretty well in the squat.  I just need to get that extra bit of depth, get the big breath and the confidence to go deeper.  But this was productive today.  Bench, never handled this weight, another PR. No triples, and that's a sign this is running out soon. But got 4 sets of doubles, 7 singles, they were all good reps.  I am going to keep running this until I fail on a rep, otherwise if I can get 15 singles at keep putting 2.5 lbs on the bar, I am going to keep going and run this dry.  I'm 30 lbs away from a 315 bench.  That's going to take some real time and effort.  If I got this in one month that would be lucky.  I won't, due to vacation in Priest Lake in August, but I can run this up for two more weeks and hopefully get it up above 290lbs.  Accessory chins and dips were very difficult today.  Out of steam here at the end of the week, I have moved some good poundage this week.