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
work sets
435 x 5 x 1 set (pretty good set)
435 x 5 x 1 set (pretty good set)
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
190 x 4 x 1 set (PR)
190 x 2 x 1 set
(Monday's 5 x 5 weight was 170)
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
390 x 1, bar moved well
work set
440 x 1 x 2 singles (PR) (near limit reps but super happy I pulled them and didn't give up)
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
work sets
305 x 1 x 3 singles (PR) (Wednesday's 5 x 5 was 260)
305 x 1 x 3 singles (PR) (Wednesday's 5 x 5 was 260)
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 very good day. Squatting is improving each time, slowly. By the time I got to the work set I was feeling pretty good, and it was a good set of 5 at 435. Got two singles at 440 on the DL - PR. Very happy with this. Last week's triple at 435 was probably "better" than this because these felt like near limit reps, but I kept pulling and once I got to the knee I was really able to lock out very strongly. Just very hard off the floor. Finished with 3 singles on the bench at 305, solid reps.
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 very good day. Squatting is improving each time, slowly. By the time I got to the work set I was feeling pretty good, and it was a good set of 5 at 435. Got two singles at 440 on the DL - PR. Very happy with this. Last week's triple at 435 was probably "better" than this because these felt like near limit reps, but I kept pulling and once I got to the knee I was really able to lock out very strongly. Just very hard off the floor. Finished with 3 singles on the bench at 305, solid reps.
