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, OHP, DL, Bench
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
440 x 3 x 2 sets (this went pretty well)
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
190 x 3 x 2 sets (PR) (Monday's 5 x 5 weight was 172.5)
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
375 x 1, bar moved well
work set
420 x 3 (PR) (all reps moved pretty fast)
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
310 x 1 x 5 singles (PR) (Wednesday's 5 x 5 was 265)
310 x 1 x 5 singles (PR) (Wednesday's 5 x 5 was 265)
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 - All in all a great training session and I am headed back in the right direction. I used elbow sleeves from SBD that arrived this week for the first time, and they definitely helped me. Particularly allowed me to get under the bar a little better for the squat. I dropped the weight down to 440, triples felt fine, I am not sure about sets of 5 yet (elbow barks) but hoping I can do 405 for 5 x 5 on Monday. OHP was a PR for triples at 190 and was strong. DL was a breakthrough, this was a major PR for me and the bar moved really well. The squatting is fatiguing my low back by the time I try and do heavy DL on Fridays. I felt that a lot of fatigue had dissipated and this was the first time I can remember feeling fresh for a heavy DL attempt, and it showed. Super exciting. Finished with 5 singles at 310 on the bench, a PR, I am very close now to 3 plates, though I will say these were challenging.
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 - All in all a great training session and I am headed back in the right direction. I used elbow sleeves from SBD that arrived this week for the first time, and they definitely helped me. Particularly allowed me to get under the bar a little better for the squat. I dropped the weight down to 440, triples felt fine, I am not sure about sets of 5 yet (elbow barks) but hoping I can do 405 for 5 x 5 on Monday. OHP was a PR for triples at 190 and was strong. DL was a breakthrough, this was a major PR for me and the bar moved really well. The squatting is fatiguing my low back by the time I try and do heavy DL on Fridays. I felt that a lot of fatigue had dissipated and this was the first time I can remember feeling fresh for a heavy DL attempt, and it showed. Super exciting. Finished with 5 singles at 310 on the bench, a PR, I am very close now to 3 plates, though I will say these were challenging.
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