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, OHP, Light DL
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
365 x 1
395 x 1
work sets
410 x 5 x 3 sets (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
work sets
185 x 3 x 1 set (PR)
x 2 x fail on 3
x 2 x 2 sets
x 1 x 6 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
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 very good day. Got a huge revelation regarding doing the Valsalva Maneuver the right way. I have been holding too much air in my mouth / head. It has caused problems on heavy squat sets lately, once I got to 395 this became an issue. For my last two work sets today I got it held in my stomach, like you are supposed to do, held it there, and by god it helped me get deeper in the squat on top of not causing head pressure. I almost felt like I could bounce off air at the bottom of the squat because I was braced so hard. This is a big deal, I can't believe I have not been able to get this down, I need to repeat this because it was a break-through for me. Squatting deeper felt safer, etc. and I realized that too much head pressure has been holding me back. The OHP was good, another PR, stronger than Monday. It was cool to press a 45 and a 25 on each side of the bar today. My light DLs were very good, changing the breathing timing there has continued to make a huge difference. Work set looked very good on video.
