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
355 x 1
work sets
375 x 5 x 3 sets (matched PR, but with better depth and control by far)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
work sets
267.5 x 3 x 5 sets (PR)
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
9:00am - Complete
Notes - What a day. Hit the sets of 375 on the squat, tieing my PR, with much better technique. This is the weight where I injured my hips not getting into the hole and then moving to fast out of the hole. I am happy to have gotten back to this spot, and it's time to keep pushing up. I am hoping to get to that 4-plate squat at 405, would be a great accomplishment. Just got to be slow and steady. Another great bench day, that was really exciting. The last rep on the last set was the slowest bench grind I think I have ever had, but I got through the sticking point and locked it out. Super cool. Moving to sets of 3 on this lift and the OHP has really allowed me to keep intensity going up, it's been overall really good. Right now all lifts are going well except the deadlift. We'll see what happens on the DL next session. I really need to figure out what I am going to do.
