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 light - BB Squat, OHP, Chins, Curls
BB Squat:
45 bar x 5
135 x 5
185 x 3
225 x 3
275 x 2
275 x 2
315 x 1
work sets
330 x 5 x 2 sets (80-85% of planned Volume day of 395)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
work sets
155 x 5 x 4 sets (up 2.5lbs from last 5x5)
warm up
45 bar x 5
95 x 5
135 x 3
work sets
155 x 5 x 4 sets (up 2.5lbs from last 5x5)
155 x 4 x 1 set (racked it, wasn't going to get the last rep)
155 x 1
Chins
x 9
x 8
x 7
Barbell curls
45 bar x 10 x 1 set
65 x 10 x 3 sets
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 - Good training session. Deep squats, strong. OHP - I am revising the Texas Method to basically get in 4 upper body lifts a week - 2 volume 5x5s on separate days (bench or OHP) and 2 1 x 5s or heavy singles on ID (Fridays). I was doing some reading over the last week and I think this modification will be good for the upper body lifts, and get me benching and pressing 2x per week. This will allow for a think a bit more progress on the lifts, which can be recovered from more readily than lower body squat and deadlift.
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 - Good training session. Deep squats, strong. OHP - I am revising the Texas Method to basically get in 4 upper body lifts a week - 2 volume 5x5s on separate days (bench or OHP) and 2 1 x 5s or heavy singles on ID (Fridays). I was doing some reading over the last week and I think this modification will be good for the upper body lifts, and get me benching and pressing 2x per week. This will allow for a think a bit more progress on the lifts, which can be recovered from more readily than lower body squat and deadlift.
