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, DL, OHP, 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 (didn't set back on last rep, tweak in left hip)
315 x 1 (set back hard this moved very fast)
warm up
45 bar x 5
135 x 5
225 x 3 (didn't set back on last rep, tweak in left hip)
315 x 1 (set back hard this moved very fast)
395 x 1 (this moved very fast)
work set
435 x 3 x 1 set (PR) (the bar moved fast on these)
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
work sets
292.5 x 2 x 3 sets (Monday's 5 x 5 was 262.5)
292.5 x 2 x 3 sets (Monday's 5 x 5 was 262.5)
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
205 x 1
work sets
215 x 1 x 3 sets (PR)
(Wednesday's 5 x 5 weight was 175)
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 - An interesting day. First off the top squat set at 445 was solid, but heavy. It's probably more productive at this point to drop to 2 triples and try and run that out. I think that is what I am going to do next. On the DL, on the 3rd rep of warming up with 225 I didn't set my back appropriately or pull the slack out of the bar completely, and got a tweak in my left hip. Very, very frustrating. Although I wasn't "disrespecting" the weight it's just a reminder to be very methodical about hitting each step, on each lift. Do it the same, every single time, regardless of the weight. So a frustrating reminder. I thought a bit about what to do next and said, I am going to dial in the technique and concentrate on it, and see how it goes. Every pull after that was very good and didn't result in that feeling in the hip, so that is good. Next day, it is there, but will keep working on it. I think I can work through it ok. I decided to try for a double or triple at 435 and got the triple, honestly, easier than I thought. That was encouraging. I was really pulling the shit out of the bar to get the slack out, that helped. On bench, I misjudged and went 10 lbs too heavy, which resulted in doing doubles at 292.5 when my intention was triples or a 5 at 282.5 based on my 5x5 weight earlier this week at 262.5. Damn it. The highlight of the day was the OHP. I have been feeling this lift lately and decided to try a PR for a heavy single at 215. Got 3 singles, which was great, and looking at the video, the bar moved very well and I had more in the tank. How much more? At least 5 lbs. Maybe, maybe 10. So I am getting closer and closer to a 2-wheel OHP at 225, which would be sweet. I'm not going to get greedy, it's 2.5 lbs up each time from here.
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 - An interesting day. First off the top squat set at 445 was solid, but heavy. It's probably more productive at this point to drop to 2 triples and try and run that out. I think that is what I am going to do next. On the DL, on the 3rd rep of warming up with 225 I didn't set my back appropriately or pull the slack out of the bar completely, and got a tweak in my left hip. Very, very frustrating. Although I wasn't "disrespecting" the weight it's just a reminder to be very methodical about hitting each step, on each lift. Do it the same, every single time, regardless of the weight. So a frustrating reminder. I thought a bit about what to do next and said, I am going to dial in the technique and concentrate on it, and see how it goes. Every pull after that was very good and didn't result in that feeling in the hip, so that is good. Next day, it is there, but will keep working on it. I think I can work through it ok. I decided to try for a double or triple at 435 and got the triple, honestly, easier than I thought. That was encouraging. I was really pulling the shit out of the bar to get the slack out, that helped. On bench, I misjudged and went 10 lbs too heavy, which resulted in doing doubles at 292.5 when my intention was triples or a 5 at 282.5 based on my 5x5 weight earlier this week at 262.5. Damn it. The highlight of the day was the OHP. I have been feeling this lift lately and decided to try a PR for a heavy single at 215. Got 3 singles, which was great, and looking at the video, the bar moved very well and I had more in the tank. How much more? At least 5 lbs. Maybe, maybe 10. So I am getting closer and closer to a 2-wheel OHP at 225, which would be sweet. I'm not going to get greedy, it's 2.5 lbs up each time from here.
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