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, DL, Bench
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
295 x 5 x 2 sets
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
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 1
235 x 1
work sets
245 x 5 x 3
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 - I'd call this a success. The light squats felt good, and I was able to get deeper. I got an all-time PR on the bench, 3 by 5 with 245, never even benched that weight once in my life before when I used to bench. I can definitely keep going. This is great, and it feels good, not causing me issues. On the DL, the first 3 reps were good, 4th rep I didn't stay tight enough, but still pulled it, 5th rep was tough, probably a 95% or close to 100% effort, but the bar didn't stop moving, and I pulled it. Next week it's going to be just a 5 lbs addition, I might be reaching the end of LP here on the DL. I have a feeling there are obvious technique improvements to make where I could get tighter and make this easier, and I need some coaching. But all in all, this was good.
