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
BB Squat:
45 bar x 5
135 x 5
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
430 x 1
work sets
450 x 5 x 1 set (last rep bar speed slowed down a lot)
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 1, bar moved well
work set
430 x 3 (PR) (all reps moved pretty fast, happy with this)
Break for a work phone call
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
185 x 1
work sets
192.5 x 3 x 2 sets (PR) (Monday's 5 x 5 weight was 177.5)
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
295 x 1
work sets
312.5 x 3 singles (PR) (Wednesday's 5 x 5 was 270)
312.5 x 3 singles (PR) (Wednesday's 5 x 5 was 270)
Left bicep was starting to tighten, I didn't feel a need try and get 2 more singles. This was good enough given the issues I have had recently with my wrists and elbows. Stop while I am ahead.
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 - Squat top set was harder, harder than I wanted it to be, I just will not be at my best until I can get the shoulder and elbow stuff worked out. Having trouble making a shelf and keeping a shelf past 3 reps. The bar just starts to want to move down my back. I had a meeting that was going to interrupt my training so I wanted to jump right to DL and just get it done. I had a great top set triple at 430 for a PR, I am really excited to be able to keep moving the DL up. Really a good sign and I think there is less lower back fatigue from squats so that is helping me. OHP went well, focused on not letting my wrists extend at all, these were good sets. Bench was definitely "hard" but I am now on the cusp of 3 plates, which will be a lifetime milestone. I will definitely be filming that session and I hope to get heathier between now and that attempt, in 2 weeks.
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 - Squat top set was harder, harder than I wanted it to be, I just will not be at my best until I can get the shoulder and elbow stuff worked out. Having trouble making a shelf and keeping a shelf past 3 reps. The bar just starts to want to move down my back. I had a meeting that was going to interrupt my training so I wanted to jump right to DL and just get it done. I had a great top set triple at 430 for a PR, I am really excited to be able to keep moving the DL up. Really a good sign and I think there is less lower back fatigue from squats so that is helping me. OHP went well, focused on not letting my wrists extend at all, these were good sets. Bench was definitely "hard" but I am now on the cusp of 3 plates, which will be a lifetime milestone. I will definitely be filming that session and I hope to get heathier between now and that attempt, in 2 weeks.
