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 intensity - BB Squat, OHP, DL, Bench, Chins
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
275 x 2
315 x 1
365 x 1
405 x 1
435 x 1
work sets
455 x 5 x 1 set (PR) (Monday's 5 x 5 was 410)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
warm up
45 bar x 5
95 x 5
135 x 3
165 x 2
work sets
185 x 4 x 1 fail on 5 (PR) (Monday's 5 x 5 weight was 162.5)
work sets
185 x 4 x 1 fail on 5 (PR) (Monday's 5 x 5 weight was 162.5)
185 x 1
BB DL:
warm up
45 bar x 5
135 x 5
225 x 3
315 x 2
warm up
45 bar x 5
135 x 5
225 x 3
315 x 2
385 x fail, fail, could not break the bar off the floor. Low back super fatigued. Stopped.
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
275 x 1
work sets
300 x 1 x 5 singles (PR) (Wednesday's 5 x 5 was 255)
300 x 1 x 5 singles (PR) (Wednesday's 5 x 5 was 255)
Chins
x 5
x 5
x 5
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 bit of a mixed bag here, though I'd like to say mostly good, other than the fact that my DL is completely stalled out, and I suspect I know why. On squat - a PR set of 5 at 455. That was super cool. Looking at the video, last rep was tough, bar did slow down, but still ok speed. Exciting to put 4 plates on each side plus a 25. That was super cool. Another PR on the OHP, nearly got a set of 5 with 185, just stalled out at the eyes on the last rep. I think I will only move up 2.5lbs now on the OHP as progress is stalling trying to take these 5 lb jumps. Bench - awesome to be able to say I hit a milestone here with a 300 lb bench, never done that before, and hit it with 5 singles and had some left in the tank. I will keep inching this up, I see a 3-plate bench at 315 in my near future which is really exciting to say. Now to the DL - I did not have it today. Felt a lot of low back fatigue and when I got to my last warmup at 385 I could not even break the bar off the ground. All of the 5/x5 squatting and pulling on Mondays is leaving my in a position of too much accumulated fatigue when I get to the one heavy pull on Fridays. I think I need to drop the pulling on Mondays in favor of lighter pulls, maybe just chins even, or perhaps it's time to start trying some barbell rows. I'm always squatting first and pulling in a fatigued state, and my DL has always lagged as a result, plus I think I am just built a little bit better for squat than the DL. In any event it's a real downer. I have some mental issues with this lift as well as I have lost a lot of confidence when pulling heavy given the frequent stalls. I finished today with a few chins just to get in some extra work there.
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 bit of a mixed bag here, though I'd like to say mostly good, other than the fact that my DL is completely stalled out, and I suspect I know why. On squat - a PR set of 5 at 455. That was super cool. Looking at the video, last rep was tough, bar did slow down, but still ok speed. Exciting to put 4 plates on each side plus a 25. That was super cool. Another PR on the OHP, nearly got a set of 5 with 185, just stalled out at the eyes on the last rep. I think I will only move up 2.5lbs now on the OHP as progress is stalling trying to take these 5 lb jumps. Bench - awesome to be able to say I hit a milestone here with a 300 lb bench, never done that before, and hit it with 5 singles and had some left in the tank. I will keep inching this up, I see a 3-plate bench at 315 in my near future which is really exciting to say. Now to the DL - I did not have it today. Felt a lot of low back fatigue and when I got to my last warmup at 385 I could not even break the bar off the ground. All of the 5/x5 squatting and pulling on Mondays is leaving my in a position of too much accumulated fatigue when I get to the one heavy pull on Fridays. I think I need to drop the pulling on Mondays in favor of lighter pulls, maybe just chins even, or perhaps it's time to start trying some barbell rows. I'm always squatting first and pulling in a fatigued state, and my DL has always lagged as a result, plus I think I am just built a little bit better for squat than the DL. In any event it's a real downer. I have some mental issues with this lift as well as I have lost a lot of confidence when pulling heavy given the frequent stalls. I finished today with a few chins just to get in some extra work there.
