Warm up
7:45am- Training session - TM light - BB Squat, OHP, Chins, ProwlerBB Squat:
45 bar x 5
155 x 5
265 x 3
295 x 1
work sets
315 x 5 x 2 sets (happy with this, about 80% of Monday's 5x5 at 385)
315 x 5 x 2 sets (happy with this, about 80% of Monday's 5x5 at 385)
BB OHP:
warm up
45 bar x 5
95 x 5
155 x 3
175 x 2
work sets
192.5 x 3 x 4 sets
192.5 x 2 fail on 3 1 set
192.5 x 2 x 5 sets
25 reps - Up from 5x5 at 190 last Monday, I thought this was a good approach, I went in thinking 5 triples and 5 doubles, almost got it with no misses
Chins
x 8 (chins were pretty strong today)
x 8
x 8
Prowler
2 45s each side x 2 rounds
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 good day. Felt good on the squats, I really like the improvements made on Monday - getting into the hips much better, using the adductors, less low back fatigue, this is all good. OHP was a good day, pretty heavy for a 5x5 but a solid effort with triples and doubles, not much rest in between sets. Finished with chins and some prowler work.
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 good day. Felt good on the squats, I really like the improvements made on Monday - getting into the hips much better, using the adductors, less low back fatigue, this is all good. OHP was a good day, pretty heavy for a 5x5 but a solid effort with triples and doubles, not much rest in between sets. Finished with chins and some prowler work.
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