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
32kg 2H SW x 10
BB Squat:
warm up
45 bar x 5
135 x 5
225 x 3
255 x 2
work sets
275 x 5 x 2 sets
BB OHP:
warm up
45 bar x 5
115 x 5
135 x 3
145 x 2
work sets
157.5 x 5 x 3 (PR)
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 3, fail on the shins 4th rep, rested, tried again and could barely break the bar off the ground - done.
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 - Mixed bag here, but I will take the good, and work on the bad. Squat video - technique improvements are coming through. Fixed my head, and am tighter on the back with the bar, and was able to get much deeper than I have been today, by focusing my first movement with my butt down, not back - I think I have been breaking back too quickly, loosing tightness, and it has also prevented me from getting deep enough. The squats felt a lot different today and when my sets were over, I could feel my glutes much more than I have lately, thank god. I need to get this figured out and this was a step in the right direction. Strongest I have ever felt in the OHP, I had 3 great sets, a PR, very encouraging. I was watching a few videos of lifters and realized I probably had my hands to close together, so I moved them out just a little bit today and it clearly made a difference in the lift. DL - I had 3 great reps with 395, and should have pushed harder and longer on the 4th rep, I gave up on it too soon. Dissapointed. Then I barely could break the bar off on a 5th attempt. I'm not quite sure what to make of this, I have to think about it. I suspect I could benefit from a "light" DL day, just to get in more reps and improve my technique on this lift. I am going to mull this over and figure out what "light" should be so it doesn't affect other stuff. Maybe 80% of last weeks 385lb top set, which was challenging, but was completed. That would be about 315, which seems about right. I think I could get some benefit from doing that instead of a day of chins, or powercleans. Since I have been DL'ing heavy on Wed, this would take some programming changes. Have to think about this and consult the Blue Book. I am really running on fumes here at the end of NLP I think.
