6:45am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:30am - 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)
7:45am- Training session - TM volume - BB Squat, Bench, DL
BB Squat:
45 bar x 5 x 2 sets
135 x 5
225 x 5
275 x 2
315 x 1
275 x 2
315 x 1
365 x 1
work sets
395 x 5 x 5 sets (~90% of planned Intensity day of 440)
BB Bench:
45 bar x 5
135 x 5
185 x 3
45 bar x 5
135 x 5
185 x 3
225 x 2
work sets
247.5 x 5 x 4 sets (90-95% of planned Intensity day of 275)
247.5 x 4 x 1 set (I racked it, I wish I would have gone for the last rep)
247.5 x 1
BB DL (all hooked, no belt):
warm up
45 bar x 5
135 x 5 x 2 sets
225 x 3
work sets
warm up
45 bar x 5
135 x 5 x 2 sets
225 x 3
315 x 1
work sets
325 x 5 x 2 sets (~80% of planned intensity day of 395)
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 - A very good training day. Good squats sets. Maintaining better depth. It was definitely hard. I am inching up to doing a 5 x 5 at 405, which is cool to consider. Bench was strong, I didn't rest quite enough before the last set, I wish I would have as I would have gotten all 5 reps. DL were very fast, this is encouraging. Yes it is lighter, but I am making some improvements here and I think it will carry over when the bar gets heavier.