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, chins - pin firing
BB Squat:
45 bar x 5 x 2 sets
135 x 5
225 x 3
275 x 2
315 x 1
275 x 2
315 x 1
365 x 1
385 x 1
work sets
405 x 5 x 5 sets
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
267.5 x 5 x 3 sets
267.5 x 3 x fail on 4
267.5 x 3 x 2 sets
25 reps
PR (265 on last 5x5, planning on two sets of 3 at 290 on Friday)
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
work sets
315 x 5 x 2 sets (I wanted to go lighter here today, I pulled these very fast for me, felt great)
Chins - pin firing protocol
x 3 x 13 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 - Very happy with how this went. Left elbow is certainly a challenge, the elbow sleeves are helping a lot. I am working through the issues. I have a lot better bar placement, and my wrists are no longer in extension in the squat. This is excellent. Over time these improved techniques are really going to help me. This was necessary. I am getting better depth as well. Once the left elbow alleviates I will be able to focus on other aspects of that lift but for now all of my thought is going into keeping the bar in place. Bench was pretty strong. The last set of 5 was a grind and I was fatiguing after that. DL was pulled very fast, that is a great sign. And finished with high rep chins per Rippetoe method to work through this elbow issue.
