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, Bench, DL, OHP
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
440 x 5 x 1 set (pretty good set)
440 x 5 x 1 set (pretty good set)
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
255 x 1
275 x 1
work sets
282.5 x 4 x 1 set (failed on 5th rep) (Monday's 5 x 5 was 262.5)
282.5 x 4 x 1 set (failed on 5th rep) (Monday's 5 x 5 was 262.5)
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
395 x 1, bar moved well
work set
445 x 1 single (PR) (really happy about this)
405 x 3 reps (back off 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
185 x 1
work sets
205 x 1 x 3 sets
(Wednesday's 5 x 5 weight was 172.5)
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 - Well, this was cool. I was able to move up the DL again, got a single for 445 - another PR. That's I think 7 weeks in a row of moving it up 5lbs a week - this is a great run, and I hope I can keep it going. It was a tough rep, for sure, and I considered waiting and trying for another single but instead I decided on a back-off triple at 405, which was hard, but not too hard. Those reps moved well. Next week I will go for 450, which would be a very cool milestone. I would be more proud of that than the squat sets I worked up to at 470, because I have really had to work at this and learn from mistakes. Otherwise, the top set for squat was a strong set, that was good. I was disappointed to miss on the 5th rep of the top bench set, maybe I should have gone for two triples today. Finished with a couple of heavy singles in the OHP at 205, which were good. I didn't have much left so I cut it off after 3 singles. A really good week all around.
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 - Well, this was cool. I was able to move up the DL again, got a single for 445 - another PR. That's I think 7 weeks in a row of moving it up 5lbs a week - this is a great run, and I hope I can keep it going. It was a tough rep, for sure, and I considered waiting and trying for another single but instead I decided on a back-off triple at 405, which was hard, but not too hard. Those reps moved well. Next week I will go for 450, which would be a very cool milestone. I would be more proud of that than the squat sets I worked up to at 470, because I have really had to work at this and learn from mistakes. Otherwise, the top set for squat was a strong set, that was good. I was disappointed to miss on the 5th rep of the top bench set, maybe I should have gone for two triples today. Finished with a couple of heavy singles in the OHP at 205, which were good. I didn't have much left so I cut it off after 3 singles. A really good week all around.
