7/22/20 Wednesday July 22, 2020 (DL, Bench, Light BB Squat)

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
32kg 2H SW x 10

7:30am- Training session -  DL, OHP, Light BB Squat

BB DL (all hooked, belt at 315):

warm up
45 bar x 5
135 x 5 x 2 sets
225 x 3
315 x 2
375 x 1

work set
405 x 5 (PR)

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

work sets
287.5 x 2 x 4 sets (PR)
287.5 x 1 x 7 sets

15 reps total

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

work sets
340 x 5 x 2 sets

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 - A very good training session. PR on the DL.  Hit 4 plates, this is a big milestone for me.  I did a single previously with 405, couldn't even break the bar off the floor for the 2nd rep.  This time, very good set for all 5 reps.  I am very pleased, what I have been doing is working.  This is very good. PR on the bench.  Inching closer and closer to a 300 lb bench.  Pretty strong reps today.  Was hoping to get 5 doubles, but it wasn't going to be there.  Still, intensity keeps going up, let's keep with this.  Finally squatting when tired is incredibly difficult, but got it done.  Better depth on these sets too from watching the video.