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
395 x 5 x 5 sets (last Monday 5x5 was 405, working back here through the QL / hip issue)
395 x 5 x 5 sets (last Monday 5x5 was 405, working back here through the QL / hip issue)
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 (last Wednesday bench 5x5 was 265)
267.5 x 5 x 4 sets
267.5 x 4, fail on 5 (rep PR at this weight)
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
325 x 5 x 1 set
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 - Made some progress today. Saw my acupuncturist / bodyworker at the end of the day and we diagnosed that my QL on the left side was super tight, had some muscle spasms as we worked through the session. Good news is earlier I was able to squat 5x5 at 395, went pretty well, left hip (QL) was speaking up coming out of the hole, I hope this session this evening will clear it up further. On Friday I did one single at 405 and it felt patently awful, so this was a major improvement in 3 days so that's good. No issues at all on the bench and actually that was a 5x5 PR at 267.5. Finished with one set of DL at 325, no issues, did notice the hip but wasn't a problem and again I hope this continues to clear up this week.
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 - Made some progress today. Saw my acupuncturist / bodyworker at the end of the day and we diagnosed that my QL on the left side was super tight, had some muscle spasms as we worked through the session. Good news is earlier I was able to squat 5x5 at 395, went pretty well, left hip (QL) was speaking up coming out of the hole, I hope this session this evening will clear it up further. On Friday I did one single at 405 and it felt patently awful, so this was a major improvement in 3 days so that's good. No issues at all on the bench and actually that was a 5x5 PR at 267.5. Finished with one set of DL at 325, no issues, did notice the hip but wasn't a problem and again I hope this continues to clear up this week.
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