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
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
325 x 1
375 x 1
415 x 1
work sets
435 x 5 x 3 sets (PR)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
275 x 1
work sets
290 x 2 x 1 set (PR)
290 x 1 then fail 2nd
290 x 1 x 12 sets (pulled it off)
15 reps total
Chins
x9
x8
x8 (strong on chins today)
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 - Couple of observations. Squats - another PR. Bar control is pretty good. It's obviously getting heavy as shit. I would like to be getting deeper, but I see some good things overall happening here and one thing is simply having and getting used to an incredibly heavy load on my back. Bench was clearly affected by the squatting. Think it affected bench more than heavy DL first does. After failing on the 2nd double, I was pretty concerned that I would not be able to run out 12 singles. I did it. 9 of the reps were very good, 3 were tougher where the groove was just a little off, bar was too far down the sternum, not pushing up towards my face enough. It's really clear when the weights get heavy that you need a good lift off, and you have to hit that groove. The heavy single practice has been good for me. I think I am building some skills and figuring out how to control the descent and then really push hard off the chest to get through the sticking point. All in all, great to hit 15 reps with 290. This is a major accomplishment for me. I have made a tremendous amount of progress on this lift so far this year. I started at 185. Also, chins were strong, I am noticing on Mondays then tend to be the strongest and then tail off a lot throughout the week as I build up fatigue.
