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, Bench, DL
BB Squat:
45 bar x 5 x 2
135 x 5
185 x 3
225 x 2
275 x 1
work sets
295 x 5 x 2 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 3
255 x 1
work sets
265 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
395 x fail, fail, fail (could not pull the bar off the ground)
365 x 5 (and it was pretty hard)
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 - Well this was truly a mixed bag. Squatting - felt ok. Bench - best day ever, a PR, I have never even held this weight in my hands on bench and I did 5 sets of 3, and was not even close to failing on the last rep. That was fantastic. The push work going to sets of 3 is working for me, I have been able to keep intensity going up. Deadlift, got to 365 for the last warm up, using a new 3 inch belt, it felt heavy. Could not pull 395 off the floor despite 3 attempts. I went into it uneasy, not confident, like I knew there was going to be an issue. I backed off for one set of 5 at 365 which was unusually hard. I probably have a multi pronged issue - recovery, programming, technique. I am not quite sure where to go from here on the DL and need to step back and think about it. It is dissapointing.
