6:15am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:00am - 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
7:15am- Training session - BB Squat, OHP, DL
24kg TGU x 1/1
24kg BU FSQ x 1/1
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10
BB Squat:
warm up
45 bar x 5
135 x 5
225 x 3
255 x 2
work sets
275 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
125 x 3
work sets
135 x 5 x 3 sets
BB DL (all hooked):
warm up
135 x 5
225 x 3
275 x 2
top work set
305 x 5
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
8:30am - Complete
Notes - Things are going well. These reps at 275 on the squat are better and faster than my first time around. I am encouraged. I still think I probably need to get just a little bit deeper. I am getting more confidence now coming out from the injury in early December and think I am improving each session. The OHP was another PR and it was cool to do the work sets with effectively 45s on the bar. I will say the 5th rep on each of the last two sets was tough. Not an all-out grind, but still pretty tough. I do like this lift. The DL was just ok again. I am not sure about the belt on these. It's pretty damn uncomfortable. Not an issue on squats or the press. It's a 4-inch belt, so it's thick. I'll keep playing around with it. I have tried to wear it much higher on the DL - first rep great, after that it starts to dig. It's possible it may make more sense for me to wear it on really heavy singles and doubles. In any event I will keep playing around with it. Only use it for work sets and keep working up without the belt on.
