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
400 x 5 x 3 sets (PR)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
work sets
277.5 x 3 x 2 sets, x 2 fail on 3 (PR)
277.5 x 2 x 3 sets
15 reps
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 - A 400 lb squat - a milestone today. That was awesome. First rep, belt was too tight and low, weight heavy and got pinched in the hip a little locked up on the right hip, it's still tight tonight. Think it will be fine. Reps were good all around, I am looking at a 4-plate squat with 405 for my next training session, which is really exciting. Also a PR in the bench today, felt strong. Didn't get the last rep on my third triple attempt, but close, just couldn't get through the sticking point. 3 sets of doubles after that were good. I can keep moving up intensity, 280 lbs is next. Keep marching hopefully towards a 300 lb bench, another milestone.
