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 3
275 x 2
315 x 1
275 x 2
315 x 1
365 x 1
work sets
395 x 5 x 5 sets (a good start here, this went pretty well in general. Not sure what I will start with for ID, but I think a set of 5 at 440 would be good if I am feeling like it will go on Friday)
395 x 5 x 5 sets (a good start here, this went pretty well in general. Not sure what I will start with for ID, but I think a set of 5 at 440 would be good if I am feeling like it will go on Friday)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
work sets
170 x 5 x 2 sets
170 x 4 x 3 sets
170 x 3 x 3 sets
25 reps - this was backed off from my last 5x5 at 177.5. This was a reasonable weight to start back with.
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 1 set (I wanted to go light here today, I pulled these very fast for me, felt great)
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 reasonable re start here. The squats were better, the bar was moving less, I was feeling more confident. Still can't quite get under the bar and get it in place like I want due to the left shoulder, but went to the acupuncturist today and I think something was up with the left side of my neck, which we worked on. I think that will benefit the left trap and shoulder. Just happy with the improvement, have to keep inching it forward here. Overhead presses were pretty good, all things being equal. Dropped the weight about 5%, and will run up again here with 2.5 lb jumps. Did one top set of light DLs. Didn't get chins in today, I'm going to hit those pretty hard on Wed and use the Prowler as well for conditioning.
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 reasonable re start here. The squats were better, the bar was moving less, I was feeling more confident. Still can't quite get under the bar and get it in place like I want due to the left shoulder, but went to the acupuncturist today and I think something was up with the left side of my neck, which we worked on. I think that will benefit the left trap and shoulder. Just happy with the improvement, have to keep inching it forward here. Overhead presses were pretty good, all things being equal. Dropped the weight about 5%, and will run up again here with 2.5 lb jumps. Did one top set of light DLs. Didn't get chins in today, I'm going to hit those pretty hard on Wed and use the Prowler as well for conditioning.
