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
405 x 5 x 5 sets (~90% of planned Intensity day of 450) (PR)
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
252.5 x 5 x 5 sets - PR (250 on last 5x5, planning on 1 x 5 at 280 on Friday) (PR)
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
work sets
warm up
45 bar x 5
135 x 5 x 2 sets
225 x 3
315 x 2
work sets
345 x 5 x 2 sets (~80% of planned intensity day of 415)
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 - Super cool to say I did a squat 5 x 5 with 4 plates - really happy about that. A gut check. Followed that up with a 5 x 5 bench at 252.5 where I got all reps. Really good sign. Also, DLs were pulled pretty fast and strong. Overall a great day, will need a lot of recovery time I suspect.