9:00am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
9:45am - 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
10:00am- Training session - BB Squat, Bench, Chins, Dips
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
48kg DL x 5
32kg 2H SW x 10 (hike swing park)
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
305 x 1
work sets
325 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 4, fail on 5
250 x 5
250 x 4, fail on 5
Chins
x7 (trying to be strict)
x6
x5
Dips
x15
x15
x15
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
11:15pm - Complete
Notes - An excellent squat session, still making progress, technique changes are taking hold in terms of getting tighter under the bar, tighter with elbows and erectors, controlling the bar much better, helping me get deeper too. Better breathing at the top of each rep as well. The bench sucked today, I had not benched for 12 days and it showed. I've lost some upper body strength due to having the baby, it is showing up more so than in squats and deadlifts. It may be time to go to 5 sets of 3 on both presses and see if that moves things.
