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
BB Squat:
45 bar x 5
135 x 5
185 x 3
225 x 3
275 x 2
295 x 1
work sets
315 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
205 x 3
245 x 1
work sets
257.5 x 5 x 3 (PR)
Chins
x 8
x 6
x 5
I tried to be much more strict, full lockout at bottom, no cheating
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 - Another mixed bag. Squatting was terrible. I had an acupunture / bodywork appt yesterday and he did a ton of work on my adductors and frankly it just made squatting today damn near impossible. I couldn't get deep, bar was moving, knees a little forward, really frustrating. Some technique changes are good, some bad. I think moving my eyes around has been terrible, I will not do that again. I need to fixate on one spot and keep it there. I did this to try and "open the chest" at the top before starting the squat, but its not working. On the other hand, got a bench PR, that was cool. So it was kind of a good week for upper body, OHP PR and bench PR. My squat sucks right now.
