1/31/20 Friday January 31, 2020 (BB Squat, OHP, Powerclean)

9:00am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

9:45am - 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

10:00am- Training session -  BB Squat, Bench, Powerclean

24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10

48kg DL x 5
32kg 2H SW x 10, x 2

BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 1
295 x 1

work sets
315 x 5 x 3 sets

BB OHP:

warm up
45 bar x 5
95 x 5
105 x 5

work sets
115 x 5 x 3 sets (relatively easy, I decided to drop down and improve the form on this lift, and finish the damn reps)

Powerclean:
45 bar x 5
95 x 3
135 x 3

work sets
165 x 1 x 1 - too heavy, was not explosive on this at all

155 x 3 x 3 sets - not particularly explosive

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

11:30am - Complete

Notes - Well, the squats were really good today and I put everything into them.  Got the butt back, got deeper, drove knees out, just really tried to make these great.  They were heavy.  It's not easy with 315 on the back, but the reps got better each set, a good sign.  It did take something out of me for the other lifts.  I wasn't happy with the powerclean at all.  I might move it to Wed when I have a bit more in the tank, and chin on Friday.

1/29/20 Wednesday January 29, 2020 (light BB Squat, Bench, Chins)

6:00am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

6:45am - 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

7:00am- Training session - BB Squat, Bench, Pull-ups

24kg TGU x 1/1
20kg BU FSQ x 1 BU PR x 1
48kg DL x 5
24kg 2H SW x 10

32kg 2H SW x 10, x 2 sets

BB Squat:
warm up
45 bar x 5
135 x 5
185 x 3
225 x 2

work sets
245 x 5 x 3 sets

BB Bench:
warm up
45 bar x 5
135 x 5
165 x 3
175 x 2

work sets
190 x 5 x 3

Chins to failure
x 6
x 4
x 4

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 - Happy with this, though want to see the chins driving up a bit better.  Left elbow doesn't love the bench.  I think it would benefit from an adjustment either by the chiro or bodywork.