7/6/20 Monday July 6, 2020 (405 BB Squat, OHP, Chins)

4:45pm - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

5:30pm - 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)
32kg 2H SW x 10 (hike swing park)

5:45pm- Training session -  BB Squat, OHP, Chins

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

work sets
405 x 5 x 3 sets (PR)

BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
175 x 1

work sets
182.5 x 2 fail on 3 (PR)
182.5 x 2
182.5 x 1 fail on 2
182.5 x 10 singles (got them all)

15 reps total

Chins
x6
x5
x5 (absolutely toasted for these had nothing left)

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

6:45pm - Complete

Notes - Really happy with this, major milestone in the squat, 4 plates, got all 3 sets.  Way less than ideal conditions.  Drove all day back from Spokane, had to clean up the house, kids etc. etc. and just jammed in the training session before dinner.  I knew it was going to be tough, it absolutely was.  Looking back on the video, I am hitting the same depth that I have been recently, just at parallel, I just need to get a tad deeper.  Big adjustment today, I moved the rack down one notch, so I had a lot more clearance when putting the bar back into the rack after each set - safer at these weights.  I also felt like with the rack lower, I could get tighter in the set up.  This was a really good and important change. I should have raised the rack up for the OHP, because it was too low for that lift.  I didn't feel like I had much gas in the tank for the OHP, but I got myself fired up for the singles and I made all 10 to get 15 reps with the PR weight.  They were difficult, but I was getting through the sticking point around mid forehead and then able to lock them out.  I had almost nothing left for chins.  All in all, very pleased, I have some things to build on here.