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
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
295 x 1
330 x 1
work sets
355 x 5 x 3 sets
BB OHP:
warm up
50 bar x 5
100 x 5
120 x 3
work sets
140 x 5 x 3 sets
Powerclean:
45 bar x 5
95 x 3
135 x 3
work sets
155 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 - Another squat PR, very challenging, but got it done. Took more rest between sets, that clearly helped. Will have to keep doing that. Pleased with the OHP, it has been progressing. 140 x 3 x 5 is obviously not impressive, but it is moving up, albeit slowly. I felt like doing some powercleans, will chin tomorrow instead.
Friday, March 13, 2020
3/11/20 Wednesday March 11, 2020 (light BB Squat, Bench, DL)
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
275 x 2
work sets
285 x 5 x 2 sets
BB Bench:
45 bar x 5
135 x 5
185 x 2
205 x 1
220 x 1
work sets
230 x 5 x 3
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
315 x 1
365 x 1
top work set
395 x 5
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 huge day. Another DL PR, 395 x 5, this was hard won, but got it done. Also close to an all time PR on the bench at 230 x 3 x 5, 235 is my all time PR, don't remember how many reps. The last couple of bench reps were not easy. I think I still have more in the tank here, I believe I can get up over 250 on this run without missing reps at this rate. Exciting stuff all around.
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
275 x 2
work sets
285 x 5 x 2 sets
BB Bench:
45 bar x 5
135 x 5
185 x 2
205 x 1
220 x 1
work sets
230 x 5 x 3
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
315 x 1
365 x 1
top work set
395 x 5
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 huge day. Another DL PR, 395 x 5, this was hard won, but got it done. Also close to an all time PR on the bench at 230 x 3 x 5, 235 is my all time PR, don't remember how many reps. The last couple of bench reps were not easy. I think I still have more in the tank here, I believe I can get up over 250 on this run without missing reps at this rate. Exciting stuff all around.
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