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)
32kg 2H SW x 10 (hike swing park)
7:45am- Training session - BB Squat, Bench, 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
365 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
157.5 x 2
work sets
167.5 x 3 x 5 sets (PR)
Chins
x10
x9
x8
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
9:00am - Complete
Notes - Great training session all around. Squat reps were good. It's certainly getting challenging, but going through this around of NLP, I am getting deeper and have made several technique improvements with the elbows, bar placement, locking knees out at the top of each rep, pushing the knees out, etc. as compared to when I got to 375 for 3 sets of 5. So that's extremely encouraging. Another PR on the OHP. The decision to go to 5 sets of 3 I believe has been a good one, because I have been able to push the weight up each session. There were absolutely some hard reps here. It is getting tough. Chins have improved. Getting stronger. I'm close to being able to add some weight to chins and dips and lowering the reps.
