7:45am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
8:30am - Kettlebell warm up1/2K 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)
8:45am- Training session - BB DL, OHP
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 0 (could not break the bar)
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
9:45am - Complete
Notes - An absolute shit training session. I had not nothing. Low back not recovered from Monday's training session. I arranged things this way this week due to traveling on Thursday. I wish I had saved the DL for Thursday, probably better to have planned for more recovery and just did some overhead pressing today. Quite disappointing. My left low back is tight, my stomach has been bothering me, and I simply did not have it today. A bit of a learning point as I either just need to DL on the same day as squat (because I would be warmed up and could just go get it done - this worked last Monday for a 415 lb triple PR) or have enough rest (48 hrs) after squatting. Back to back days is not going to work. I an out of time as I wanted to do 10-15 heavy singles for OHP today, but had to get to a bodywork appointment on time. The bodywork helped. We'll see how squatting and benching goes on Thursday.
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 0 (could not break the bar)
405 x 0 (could not break the bar)
365 x 5
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
work sets
185 x 1 x 5 sets
5 reps
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
work sets
185 x 1 x 5 sets
5 reps
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
9:45am - Complete
Notes - An absolute shit training session. I had not nothing. Low back not recovered from Monday's training session. I arranged things this way this week due to traveling on Thursday. I wish I had saved the DL for Thursday, probably better to have planned for more recovery and just did some overhead pressing today. Quite disappointing. My left low back is tight, my stomach has been bothering me, and I simply did not have it today. A bit of a learning point as I either just need to DL on the same day as squat (because I would be warmed up and could just go get it done - this worked last Monday for a 415 lb triple PR) or have enough rest (48 hrs) after squatting. Back to back days is not going to work. I an out of time as I wanted to do 10-15 heavy singles for OHP today, but had to get to a bodywork appointment on time. The bodywork helped. We'll see how squatting and benching goes on Thursday.
