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, 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
275 x 2
315 x 1
work sets
345 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
245 x 1
work sets
260 x 4 (miss on 5)
250 x 5 x 2 (backed off)
Chins
x10
x10
x8
Dips
3 sets x 15
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 good squat day. Form continues to improve, getting the ass back, pushing the knees out, I am getting better depth and today felt really strong. Felt it more in my glutes and hamstrings, not in the hip flexors, really encouraging. Bench, meh day, I did yard work all day yesterday with my hands and arms, and combined with the heavy squats, I didn't have it in the bench today, failed on the 5th rep of the first set. I may be hitting at wall at 260 for sets of 5 across. I need to read the Blue Book and figure out what I really should be going next. I dropped down to 250 and did two sets of 5. Chins and dips felt very good.
