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, OHP, 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
405 x 1
work sets
420 x 5 x 5 sets (~90% of planned Intensity day of 465) (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 2
work sets
167.5 x 5 x 1 set
167.5 x 4 x 5 sets
25 reps (this is the best volume pressing day I have ever had)
BB DL (all hooked, no belt):
warm up
45 bar x 5
135 x 5
225 x 3
45 bar x 5
135 x 5
225 x 3
315 x 1
work sets
320 x 5 x 2 sets (last week volume day was 315 x 5 x 2 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 - A good day. Heavy squats for volume are absolutely getting tough, no doubt. I'm pretty pleased with what I see on video in terms of bar control, bar speed, depth pretty good on most reps, even into the last sets. It might be time for a slight back off in intensity on volume day, but so far I am still able to hit the heavy set of 5 on intensity day, so we will see what happens this Friday. For OHP I have to say this is probably the best OHP day I have ever had. I was hitting the right spot (midfoot) with the bar, very in balance, and was able to really drive the bar up through lockout. The last rep on the last couple of sets of 4 was tough, but I got the reps. I think the thing that probably sticks out most on the TM thus far is the strength I am gaining in the pressing movements. Certainly hitting the bench and OHP 2x each per week has really helped. The DL was fine, obviously pretty fatigued but I feel like I pulled these pretty fast and dragged the bar right up my legs. Technique has gotten a little better. I think it's still ok to pull 2x per week but we will see if I am able to pull the planned 410 this Friday for reps.
