7/8/20 Wednesday July 8, 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, Bench, 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
365 x 1

work set
395 x 5

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

work sets
280 x 3 x 3 sets (PR)
280 x 2 x 2 sets
280 x 1 x 2 sets

15 reps, no fails

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

work sets
315 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 - So some very good things here.  Moved DL up to the first lift.  It's time.  No more DL when tired at the end of the training day. If I am only DL'ing once heavy a week, it's going to be fresh, and I am going to try and attack it.  This was very good, I have once previously done a work set of 5 with 395, and this was so, so, so much better than that one.  So I am seeing progress.  Adjusting breathing to taking it in before bringing shins to the bar is working well, setting the back better, belt is helping probably too.  I mean 395 still feels damn heavy but the bar is moving and I am able to get the set of 5 done a lot faster than before. Bench - a PR.  280, got 3 triples, last rep was real tough but a good grind, and then the last rep on the 2nd double was a real grind, as was the last single.  But I maintained staying tight, kept pushing hard, and am really pleased.  The bench is definitely improving. Come a good way here in 6 months this year, starting at 185 and now I have just about added 100 pounds to the bench.  Previous best in all the years I benched was 235, I am now almost 50 pounds past that and can keep going.  It's not beating me up like it used to, because I am not over doing it, and getting a lot of good posterior work and the overhead pressing that just balances everything out. Lastly, squatting even light while tired at the end of a training day is HARD.  Jesus that was hard.  How the fuck does one heavy squat and heavy dead on the same day???