8/17/20 Monday August 17, 2020 (BB Squat, Bench)

 9:45am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

10:30am - 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)

10:45am- Training session -  BB Squat, Bench

BB Squat:
45 bar x 5
135 x 5

185 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
245 x 1

work sets
260 x 2 (hit the pin, which made me think I had set it in the wrong spot, so I racked it.  So frustrating)

260 x 5 x 3 sets (PR)

260 x 4 racked it, didn't go for the 5th rep

260 x 3 fail on 4

24 completed reps total

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

12:15am - Complete

Notes - A good day getting back in the swing of things.  Belt was a little tight - I probably have put on a few lbs over vacation and it's also extremely hot, I think I am taking on some water and feel a bit bloated.  I will watch it because it was a bit uncomfortable and may have impacted the work sets just a little bit.  With that said I handled 415 again today, this was a good choice, we'll see if I can run it up to 420 on Thursday as the schedule is off this week with the planned trip to the Oregon coast.  I went for volume on the bench today, I am going to try intensity on the bench on Thursday.  The weight choice at 260 was good, if I didn't have the issue on the first set I think I could have hit 5 x 4 sets, which was my goal.  As it was I just decided to get 25 reps, didn't make it, but this was a good effort after picking 265 lbs last Monday and struggling to get 18 successful reps. 

also, my wife is hot and I love her so damn much. I am the luckiest guy in the world! (Leah)