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
32kg 2H SW x 10
7:30am- Training session - DL, OHP, Light BB Squat
BB DL (all hooked, belt at 315):
warm up
45 bar x 5
135 x 5 x 2 sets
225 x 3
315 x 2
365 x 1
work set
400 x 5 (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
177.5 x 1
work sets
187.5 x 2 x 1 set (PR)
x 1 x fail on 2 (out front)
x 2 x 1 set
x 1 x 10 sets (that was good to hit all the singles)
15 reps total
BB Squat:
45 bar x 5 x 2
135 x 5
225 x 3
275 x 1
315 x 1
work sets
325 x 5 x 2 sets
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 - I think you can call that my best DL session to date. Last time running things up, I got to 395 x , then jumped to 405, and only got a single with 405. So I have never actually attempted 400. I am being more methodical running this up this time and want to do it right. So moving DL up to the first lift on Wed has been an excellent move, way more fresh, and it's helping. Looking at the video, the first 4 reps were very good, the 5th was tough, but I did lock it out, and was able to hold it in lockout. I think I was running out of breath and frankly I took too many before pulling the last rep, I just need to hurry up and get the damn thing over last time. Staying down there with hands on bar and breathing doesn't help at all. OHP, a mixed bag, I would call it a success as I got focused and was able to push out a bunch of heavy singles. Since I am still able to push intensity every session, I feel comfortable continuing until this approach flat out fails. I might just get to a 200lb press this way, and since I started at like 105, this is not too bad for 7 months of pressing. Lastly, squatting while tired fucking sucks. Bad. These were hard, it was difficult to get the bar in position on my back actually. The work sets were ok, warm ups were the worst. Keep moving forward.
