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, pin firing protocol with chins
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
225 x 3
255 x 2
work sets
275 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
205 x 2
work sets
215 x 5 x 3
pin firing protocol for left elbow:
25 sets of chins x 3, on the minute, 30 minutes
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 - Really good day all around. Squats - getting deeper, more solid, over the midfoot. Was able to move the bar faster today. 275 was light. I am not sure I would be able to say that until now. Exciting. Bench was strong. First few heavier reps on the left elbow sucked, mainly getting into and out of rack. By the work sets, was feeling good, those went easily and quickly. No reason I can't keep adding 5 lbs a week. Interested to see where this goes as I think my all time best bench is 235, at about 190lbs (I know, not particularly impressive). Now at 225lbs and some great years of more intelligent lifting behind me, I think I have a lot of room to improve on this lift. I am going to go very, very slowly with it. The pin firing protocol for the left elbow using for continues to go well. This is session #3 of what I expect will be 5-6 total sessions. It is clearly improving.
