6:45am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:30am - Kettlebell warm up
1/2K 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
32kg 2H SW x 5
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
445 x 5 x 1 set (pretty good set)
445 x 5 x 1 set (pretty good set)
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
405 x 1, bar moved well, cool that the last warm-up is now 4 wheels
work set
450 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
195 x 4 x 1 set
195 x 2 x 1 set
(Monday's 5 x 5 weight was 175)
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
307.5 x 1 x 3 sets (Wednesday's 5 x 5 was 265)
307.5 x 1 x 3 sets (Wednesday's 5 x 5 was 265)
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. Top set on squats, very solid. I felt some pretty good pop today on the squats, bar placement is so much better, it is staying in place and this is giving me a lot more confidence. Went right into heavy DL, I got the 450 single, it was a max effort but once it was past the knees, a really strong lock-out at the top. Great stuff. At some point I am going to have to start working that start off the floor, that's what's really difficult for me. OHP, got one set of 4 at 195, maybe I had the 5th rep, maybe I should have gone for it but I racked it. Finished with a double at 195. Bench, did 3 top singles at 307.5, honestly, these were heavy for sure, but my last single was my best rep.
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. Top set on squats, very solid. I felt some pretty good pop today on the squats, bar placement is so much better, it is staying in place and this is giving me a lot more confidence. Went right into heavy DL, I got the 450 single, it was a max effort but once it was past the knees, a really strong lock-out at the top. Great stuff. At some point I am going to have to start working that start off the floor, that's what's really difficult for me. OHP, got one set of 4 at 195, maybe I had the 5th rep, maybe I should have gone for it but I racked it. Finished with a double at 195. Bench, did 3 top singles at 307.5, honestly, these were heavy for sure, but my last single was my best rep.
