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, Chins, Dips
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
340 x 1
work sets
375 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
115 x 3
135 x 2
work sets
147.5 x 5 x 2 sets, 147.5 x 3, 147.5 x 2 (didn't rest enough between sets)
Chins
x 7
x 6
x 6
Dips
3 sets x 8
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 - Writing this on Monday evening after a challenging several days. On my last set of heavy squats, on reps 3, 4, 5 I changed the rep speed out of the hole, trying to "explode." I have no idea why I decided this was a good idea. I mean the weight was fucking heavy, so I was probably scared. I think changing the speed, with that much weight, was a stupid fucking move and my hip flexors, psoas, glute medius, piriformis have all been fucked, particularly on my L hip. Chalk it up to another learning experience. It's not fun to have these with heavy weights, but it is part of a process. I am sure I should get a damn coach. It was cool to get another PR, I wish I could celebrate it more. I think I should take weight off the bar and get deeper frankly. I didn't rest enough between OHP sets, and my legs felt fucked, and I missed on the last set. At that point I didn't even care because there were extenuating circumstances. I will take this weight again this week and see how it goes. Chins and dips were good, I am enjoying doing that accessory work. I need more tricep power in the press and bench, the dips should help.
