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, 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
415 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
work sets
265 x 5 (PR)
18 completed reps total
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
375 x 1
work set
415 x 3 (PR) (decided to stop at a set of 3)
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 - Traveled back home from Priest Lake on Sunday, 7 hours in the car, to drop off Frankie and Liam. Knew this was going to be a tough session and I had a flight to catch back to Spokane to head back to Priest Lake. In the circumstances I decided to squat 415, which was a good weight choice and went well. I will likely squat this again to start after vacation and then run up another NLP and just see where I can take it. Overall that was good. On bench I decided to drop the weight but get in a bit more volume and see if I could hit a rep PR at a weight I previously topped out at with triples, 265. Overall I had some good sets and did hit PRs, though I think either 255 or 260 would have been a better choice and perhaps I could have hit 5 sets of 5, or at least 4 sets of 5 which is what I was really shooting for. So a slight disappointment as I do not like failing reps, though the fails were done in a professional manner and I definitely tried to grind through them. To end with a PR triple on the DL at 415 I felt like was a real accomplishment. I wasn't sure if I should go heavy and I just decided fuck it and went for it. The next time I DL heavy I should be more fresh, and I am going to trip and hit a set of 5 at 415. The last rep on this was tough, I may, may, may have had one rep left in me but I would say it would have been ugly. In the situation I wanted to take this PR and come back and regroup for the next time pulling heavy.