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, x 2
BB Squat:
warm up
45 bar x 5
135 x 5
185 x 3
225 x 2
265 x 1
work sets
290 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 (a reset, and this isn't going all that well)
BB DL (all hooked):
warm up
135 x 5 (tweak in left QL / low back on last rep)
135 x 3 (belt on, setting back every rep)
225 x 3
275 x 2
top work set
315 x 5 (did these as singles, and really set my back)
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 - An interesting day. Felt confident squatting, got some good reps in with better depth. Focusing on pushing out my knees, that cue is helping. In the DL, I think I let my low back go "soft" after lockout as I went to set down the bar after the last rep with 135. Felt a tweak, a little like what I had felt in DC in early December that set me back weeks, but not the same. That happened first on a bad squat rep, and then I DL's a PR with 365 on the bar, not a good idea. Today I was like shit. Do I stop now? I didn't think so. I rolled out my back for a minute, and then I said, what the hell, that was a stupid rep, I need to set the shit out of my back and don't let it go soft. I methodically then worked up to a top set of 5 with 315 on the bar. Singles really, not a set of 5, as I just wasn't confident and wanted a total reset between each rep. I mean seriously who the fuck cares. I need to be smart. The bar was heavy, I am not going to lie, but hell it's probably always going to feel heavy with 3 plates on each side. The good news is that I didn't grind any reps. They were good reps, locked my back, stayed tight until the bar was set down at the end of the rep. I actually think some of my issues with the QL on my left side are coming from overhead pressing. I am not sure it is working for me right now, I think the lean back may be doing something with my QL. There is probably a technique issue going on as well, but the layback could be an issue for me if I am not locking down my glutes, which I don't think I am, and too much is going into the low back. I'm also debating whether I really should squat heavy, OHP, and then deadlift heavy on the same day. I definitely am not going to OHP twice a week, at least with the bar, maybe kettlebells one day and the bar one day, and one day of Bench. I think I need to mix this up a bit more. I need to think about it and probably spread out the training better over the course of a week.
