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, Bench, Chins (pin firing)
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
335 x 1
work sets
345 x 5 x 1 set
345 x 3 x 3 sets
345 x 5 x 1 set
I just had to play around here and it took forever as I just could not get comfortable under the bar. Left shoulder and elbow just not cooperating.
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
250 x 1
work sets
265 x 5 x 3 sets
265 x 4 x 1 set
265 x 3 x 2 sets
25 reps
PR (262.5 on last 5x5, planning on two sets of 3 at 287.5 on Friday)
Chins - pin firing protocol
x 2 x 20 sets
x 3 x 2 sets
Trying to work on the golfer's elbow per Rippetoe method
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 - I declare victory of some sort. The squats were really hard to get into position to. The weight itself felt very light. It's just going to take some time to work through the left shoulder and elbow issues to the point where it is calmed down and will let me squat. I did improve the bar placement - I for sure have been carrying the dame thing too low - and got it to the point where I have the pressure off my wrists. This will take some getting used to but the biggest issue is the left elbow being so sensitive to positioning. I won't be giving up on this. Elbow didn't bother me at all in the bench. And the pin firing protocol on the chins was fine too. I'll bump it to 3 rep sets next time (do this every 4-5 days). Fingers crossed this works.
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 - I declare victory of some sort. The squats were really hard to get into position to. The weight itself felt very light. It's just going to take some time to work through the left shoulder and elbow issues to the point where it is calmed down and will let me squat. I did improve the bar placement - I for sure have been carrying the dame thing too low - and got it to the point where I have the pressure off my wrists. This will take some getting used to but the biggest issue is the left elbow being so sensitive to positioning. I won't be giving up on this. Elbow didn't bother me at all in the bench. And the pin firing protocol on the chins was fine too. I'll bump it to 3 rep sets next time (do this every 4-5 days). Fingers crossed this works.
