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
405 x 5 x 5 sets
405 x 5 x 5 sets
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
work sets
175 x 5 x 5 sets (PR)
25 reps - my last 5x5 last Wednesday was 172.5. This is really good. OHP is moving very well. I think the heavy deadlifts have helped my upper back and finishing this lift to lockout.
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
135 x 5
225 x 3
315 x 1
work sets
335 x 5 x 1 sets (pulled fast, easy)
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 truly excellent training session today. 5x5 with 405 on squats, I am getting my mojo back, and no more issues with elbows and shoulders. Bar is sitting much better, not moving, this is very good. Best OHP 5x5 session - a PR with 175, I got every rep. My OHP has definitely gotten better lately. I am able to stay tight and can power through the sticking point around my forehead much better, due to more strength in my upper back. I honestly attribute this to the heavy DLs and getting that lift moving again. Really good stuff. Finished with one top set on lighter DLs, pulled it quick.
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 truly excellent training session today. 5x5 with 405 on squats, I am getting my mojo back, and no more issues with elbows and shoulders. Bar is sitting much better, not moving, this is very good. Best OHP 5x5 session - a PR with 175, I got every rep. My OHP has definitely gotten better lately. I am able to stay tight and can power through the sticking point around my forehead much better, due to more strength in my upper back. I honestly attribute this to the heavy DLs and getting that lift moving again. Really good stuff. Finished with one top set on lighter DLs, pulled it quick.
