6:45am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:30am - Kettlebell warm up1/2K 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
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
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
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)
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
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
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.
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.
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