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, Chins, Dips
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
345 x 1
375 x 1
work sets
390 x 5 x 3 sets (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
165 x 1
work sets
177.5 x 3 x 1 set (PR)
x 2 x fail on 3
x 2 x 3 sets
x 1 x 3 sets
15 reps total
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
315 x 1
work sets
335 x 5 (really good set, so called it - adjusted breathing timing)
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 - Another exciting day. The squat continues to move. Still getting deep. Reps look solid. Really excited about the progress. 405 is in sight. Press was tough today. The squats got me, end of the week, I was feeling fatigue. I had some decent reps, but couldn't string much together and it was a grind on the work sets from the start. With that said, I am still pushing intensity, and I think this is still a decent approach as long as I can keep at least pushing some triples and doubles, and not missing any singles. I had a great work set on the DL. Took my breath as I brought my shins to the bar, instead of waiting until starting to pull on the bar and setting the back. Taking away the breath from setting the back was so much better, I am going to stick with this. Fastest set of 5 above 315 I have ever done, by far. Although this is only 80% or so of my max, this is something to build on, this will help at heavier weights.
