4/1/20 Wednesday April 1, 2020 (light BB Squat, OHP, DL, Dips)

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
185 x 3
225 x 3

work sets
255 x 5 x 2 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 3

BB DL (all hooked, no belt):

warm up
135 x 5
225 x 3
275 x 2

top work set
295 x 5

Dips
3 sets x 10

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 - All in all, success.  Had another chiro adjustment and hips and pelvis slowing feeling a litter bit better.  Will keep squatting and I definitely think doing the DL was good, and it was honestly a relief to drop down the load and work on being quicker between reps, which I need to do to make these "real" sets of 5.  I also got all the reps on the OHP, which is a PR, and can move up another 2.5 lbs for the next training session.  It is getting challenging but I will keep pushing ahead, the benching is helping, I think the dips will help, need more tricep power to get through the sticking point and be able to lock out.

3/30/20 Monday March 30, 2020 (BB Squat, Bench, Chins)

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, Chins

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
185 x 5
225 x 5

BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 1
235 x 1

work sets
250 x 5 x 2; x 4 x 1, miss on last rep didn't get the 5

Chins
x9
x8
x7

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 Wed.  Been a challenging week.  My psoas is locked up completely and has been running down into my hip flexors and hips, painful as hell.  Two chiro adjustments now this week, that's helping.  Backed way off the load on squats, just have to get things to calm down.  It's going to be a time anyway to drop back the weights and work on getting my ass back and deeper, better hip drive.  I'm totally ok with this.  I need to improve the technique.  Bench, this is a PR for me, never held 250 in the hands on the bench and I just about got all 3 sets of 5.  Going to take this weight again on Friday and get all the sets, then will start going up by 2.5 lbs each training session, not 5 lbs.  But happy with the progress.  Just a few months going from 185 to 250 has been good progress, and this lift honestly feels good and is not causing me any issues, which is great.