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, OHP, powercleans
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 3
work sets
265 x 5 x 3 sets
BB Bench:
warm up
45 bar x 5
135 x 5
165 x 3
185 x 2
work sets
205 x 5 x 3
Powerclean:
45 bar x 5
95 x 3
135 x 3
work sets
145 x 3 x 3 sets
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
8:15am - Complete
Notes - All pretty good today. I should have pushed the weight up on powercleans. That lift is not really moving up, though I did have more power today with it. Bench going up, it's not hard at all. Left elbow doesn't like it though. I need to find the best groove and where to move the elbows.
Wednesday, February 12, 2020
2/10/20 Monday February 10, 2020 (BB Squat, DL, OHP)
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
7:15am- Training session - BB Squat, DL, OHP
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
225 x 3
275 x 1
310 x 1
work sets
330 x 5 x 3 sets
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
275 x 1
315 x 1
335 x 1
top work set
355 x 5
BB OHP:
warm up
45 bar x 5
95 x 5
115 x 3
work sets
120 x 5 x 3 sets
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
8:15am - Complete
Notes - A good squat and deadlift day. Another squat PR, definitely challenging, but I have been able to push past the 325 lb barrier where I had the failed rep in early December that sent me down a tough road for some time. That's exciting. 355 on the DL is not a PR, but getting close. It was challenging, but not a concern I wouldn't get the reps. It is difficult to do after really heavy squatting. I wanted to do it before pressing just so I wasn't really fatigued, but I think next time I will press between the squat and DL. Will give the lower back 10-15 minutes of rest, I think that's a better idea.
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
7:15am- Training session - BB Squat, DL, OHP
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
225 x 3
275 x 1
310 x 1
work sets
330 x 5 x 3 sets
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
275 x 1
315 x 1
335 x 1
top work set
355 x 5
BB OHP:
warm up
45 bar x 5
95 x 5
115 x 3
work sets
120 x 5 x 3 sets
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
8:15am - Complete
Notes - A good squat and deadlift day. Another squat PR, definitely challenging, but I have been able to push past the 325 lb barrier where I had the failed rep in early December that sent me down a tough road for some time. That's exciting. 355 on the DL is not a PR, but getting close. It was challenging, but not a concern I wouldn't get the reps. It is difficult to do after really heavy squatting. I wanted to do it before pressing just so I wasn't really fatigued, but I think next time I will press between the squat and DL. Will give the lower back 10-15 minutes of rest, I think that's a better idea.
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