Friday, November 13, 2020

11/13/20 Friday November 13, 2020 (Texas method intensity - BB Squat, Bench, DL, OHP)

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 -  TM intensity - BB Squat, Bench, DL, OHP

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

work sets
445 x 5 x 1 set (this was more difficult than 2 sets of 3 last week, as expected)

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

work sets
287.5 x 3 x 2 sets (PR) (Monday's 5 x 5 was 267.5)

BB DL:

warm up
45 bar x 5
135 x 5
225 x 3
315 x 2
385 x 1, bar moved well

work set
425 x 3 (PR) (all reps moved pretty fast, happy with this)

BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 2
185 x 1

work sets
207.5 x 1 x 5 singles (PR) (Wednesday's 5 x 5 weight was 175)

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 - A strong day today.  Top set on squats at 445 was ok, the first 3 reps were good, I didn't like the depth on 4 and 5.  Still dealing with the left elbow and it's challenging to keep that bar in place.  I will keep working at it.  To get a top set of 5 in the circumstances was good enough.  Things got better from there.  Bench was solid, PR triples at 287.5, which is good. Perhaps I can keep running this up and get triples at 300, which would be awesome.  DL, best DL session every so that's the highlight for the day.  Never DL's 425, I got it for a triple.  That's great and I am so glad I have been able to get this lift moving again.  Finished with 5 singles on OHP at 207.5, a PR, these were pretty hard, and it's only going to get more difficult, but bar didn't slow down on the reps.  Overall, very good. Time to rest.

No comments:

Post a Comment