3/2/20 Monday March 2 2020 (BB Squat, Bench, Chin-firing protocol for L elbow)

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, Powercleans

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
320 x 1

work sets
340 x 5 x 3 sets

BB Bench:
45 bar x 5
135 x 5
165 x 3
185 x 2
205 x 1

work sets
220 x 5 x 3

pin firing protocol for left elbow:

25 sets of chins x 3, on the minute, 30 minutes (estimate)

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 - Another squat PR, this went well.  It was heavy. No doubt.  Have to stay with taking longer and longer rests between sets.  Have to be comfortable even going up to 10 minutes if I need it.  I am probably at about 5.  These are definitely hard, hard, hard but still progressing.  Bench, still going well, feels strong, will be amazing if I can clear up the L elbow and see where I can take this lift.  My lifetime PR is 235 and I feel like will be able to move past this assuming I can continue to improve the L elbow without a setback. It actually felt better after benching, so that is good.  The chin protocol fires it up but it gets better around set 6-7.

2/29/20 Saturday February 29, 2020 (variety)

2:30pm - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

3:00pm- Training session - pin firing protocol chins

various rack carries and farmers walks

double 24kgs and double 32kgs

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

3:30pm - Complete

Notes - Felt good. Kept it simple.  Both rack and farmer carries felt good on my left elbow.  Cleaning up the bell on the L was much harder, elbow didn't like it.