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, Bench, 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 (I decided to drop down from the last squat session 5x5 at 405 which was Mon 12/14)
400 x 5 x 5 sets
400 x 5 x 5 sets
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
work sets (I decided to drop down from the last bench session 5x5 at 265 which was Wed 12/16)
262.5 x 5 x 3 sets
262.5 x 3 x 2 sets
262.5 x 2 x 2 set
25 reps
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, a little harder than expected)
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 bit of a challenge today. Squats went well, I think this was a good weight to jump back in at, through certainly the accumulation of the 5x5 got to me a bit, and I felt the fatigue on the bench and the deadlift. Hence, the 5th rep on the 3rd set of bench was a grind, and after that it was difficult to keep my breath and stay tight. I didn't want to fail a rep so I didn't push hard after that, just did a couple of triples and then two doubles to hit all the reps. I may have gone a little too heavy at 262.5. DL, the reps were fine, the top set at 335 was a little heavier than I would have expected, I think I was feeling the fatigue from the squats. All in all, a good day jumping back in. I have to train tomorrow not Wed due to a family trip planned, and then intensity on Friday. So a bit of a different training week but its all good.
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 bit of a challenge today. Squats went well, I think this was a good weight to jump back in at, through certainly the accumulation of the 5x5 got to me a bit, and I felt the fatigue on the bench and the deadlift. Hence, the 5th rep on the 3rd set of bench was a grind, and after that it was difficult to keep my breath and stay tight. I didn't want to fail a rep so I didn't push hard after that, just did a couple of triples and then two doubles to hit all the reps. I may have gone a little too heavy at 262.5. DL, the reps were fine, the top set at 335 was a little heavier than I would have expected, I think I was feeling the fatigue from the squats. All in all, a good day jumping back in. I have to train tomorrow not Wed due to a family trip planned, and then intensity on Friday. So a bit of a different training week but its all good.
