Friday, July 31, 2020

7/31/20 Friday July 31, 2020 (BB Squat, Bench, Light DL)

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, Light DL

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

work sets
440 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
292.5 x 2 x 1 set (PR)
292.5 x 1 x 13 sets (pulled it off)

15 reps total

BB DL:

warm up
135 x 5
225 x 3
315 x 1

work sets
345 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

9:15am - Complete

Notes - Toughest training session of my life, most weight lifted for sure.  Squatting 440 for 3 sets of 5, benching 292.5 for 15 singles, topped off by a top set of 5 at 345 for the DL.  Took me damn near 3 hours start to finish, though there was some down time in there.  Man squatting that heavy is so hard and it takes it out of you.  I am now going on vacation for 2 weeks, I will be back for a day when I can hit the barbell in the middle of this trip, otherwise its all kettlebells.  I am going to keep it extremely simple - double front squats, double overhead presses for the main movements.  A lot of rack holds.  Some floor pressing.  I've been almost exclusively barbell in 2020, and really pushed myself, so I am going to appreciate this time period, rest and recover, and then come back in a few weeks ready to deload a bit and then try and run up another NLP if possible.  I don't think that will be particularly effective for the pressing movements however.  I really probably need a Texas method volume day and an intensity day each week for those lifts.  I will have to think about it.  I think NLP will still work for squats and DLs.

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