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, DL
24kg TGU x 1/1
20kg BU FSQ x 1 BU PR x 1
48kg DL x 5
24kg 2H SW x 10 (really couldn't swing today, left hip did not like it)
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 Bench:
45 bar x 5
135 x 5
195 x 3
225 x 2
245 x 1
work sets
255 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
385 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 - Started out rough today. My left hip did not like swinging the KB - at all. It's super tight and just overworked - hip flexor. Squatting, even light, was an absolute bitch, though when looking at the video, I did a decent job getting to depth anyway and working through it. The bar felt heavy too, like not fully recovered from squats on Monday. Benching was good. I got all of the reps at 255. Last rep on the last set was tough, but got through the sticking point and a strong lockout. I will take it. Deadlifting was good. The bar felt heavy at 365, no doubt, but as planned I went for a top set of 5 at 385, pulled all the reps. Felt good to get through the sticking point below the knee and then know I was going to lock them all out. Happy about it. I also then went to my bodyworker / acupunturist in the afternoon and he worked on m left hip, got it to relax a bit, so really hoping that helps.
