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 Tremendous issues getting under the bar today - for everything - I could not do it. Very uncomfortable. Left shoulder and elbow prevented me from getting it done.
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
425 x 3 x 1 set Done, Racked it. Tried many other times and just could not get under the bar due to the left shoulder and left elbow. Way, way too painful.
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 2
work sets
172.5 x 3 x 7 sets
172.5 x 2 x 2 sets
25 reps (felt fine, didn't push that hard)
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
335 x 5 x 4 sets (increased volume here due to not being able to squat - this might become a new thing unfortunately....)
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 - Elbows were killing me this weekend, particularly the left elbow, and my old injuries in the left shoulder have come home to roost again. I have not had good hand and elbow position on the squat, and I am going to have to figure something out. I have to get the weight out of my hands and wrists and elbows and fully on to my back. My shoulder mobility issues make this challenging but I have to figure this out. Can't be dealing with this and have to work through it. Frankly with my DL stalled and the squat getting so far out in front, it will be good to go back to work here, drop the weight on the squat, fix the grip, get deeper, and work back up. The overhead lifts have been going very well, I am not sure if they are contributing to the issues or if its mainly the squat grip. Had my acupuncturist / bodyworker look at it today and it was the left supraspinatus mainly that had totally locked up and was limited range of motion. We'll see how this goes, I'll be doing Rippetoe's Pin Firing Protocol for the elbows again. It has worked before, it will work again, probably will be painful as hell. Trying to decide if I want to start it tomorrow or attempt it at the end of Wednesday's workout. For today, at least I was able to salvage something by overhead pressing and deadlifting, neither of which bothered me. I also accidentally started to bench before realizing it was a pressing day, and up to 225 was fine, when I stopped to start pressing. I think this will be a matter of going back to work on the squat and fixing my grip. Have to get this figured out.
