6/5/20 Friday June 5, 2020 (BB Squat, Bench, PCs, Chins, Dips)

6:45am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

7:30am - 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

24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)

7:45am- Training session -  BB Squat, Bench, PCs, Chins, Dips

BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
345 x 1

work sets
360 x 5 x 3 sets

BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 3
250 x 1

work sets
262.5 x 3 x 5 sets, failed on the last rep of the last set

warm up
Powercleans 135 x 3
165 x 3
185 x fail

Chins
x8
x7
x6

Dips
3 sets x 15 reps

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

9:15am - Complete

Notes -\I am guessing this is the best squat session I have ever had in terms of getting deep, controlling the bar, and staying over midfoot.  I am very pleased.  It was tough, but under control.  A PR in the Bench.  Never held 260+ pounds in my hand for the bench and I damn near got all 5 sets of 3.  I am pleased.  We go to 265 for 5 sets of 3 next week then.  Finished with some lighter pulling, and dips.  My powerclean technique sucks once I get past 165lbs.

6/3/20 Wednesday June 3, 2020 (Light BB Squat, OHP, DL)

6:30am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

7:15am - 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

24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10

7:30am- Training session -  Light BB Squat, OHP, DL

BB Squat:
45 bar x 5 x 2
135 x 5
185 x 3
225 x 2
255 x 1

work sets
285 x 5 x 2 sets

BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1

work sets
165 x 3 x 5 sets (PR)

BB DL (all hooked, no belt):

warm up
135 x 5
225 x 5
315 x 2
365 x 1

work set
390 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

9:00am - Complete

Notes - Really good session.  Squats felt good.  Another PR in the OHP.  Pulled the heavy set of 5 on the DL.  Last two reps were difficult, I would like to see a better lockout at the knees, but generally, this was good.  I am also pulling much faster between reps, trying to get this done in under 1 minute.  Getting closer.