Warm up
7:45am- Training session - TM light - BB Squat, OHP, Chins, ProwlerBB Squat:
45 bar x 5
155 x 5
265 x 3
315 x 1
work sets
335 x 5 x 2 sets (happy with this, about 80% of Monday's 5x5 at 405)
335 x 5 x 2 sets (happy with this, about 80% of Monday's 5x5 at 405)
BB OHP:
warm up
45 bar x 5
95 x 5
155 x 3
175 x 1
work sets
187.5 x 5 x 3 sets (PR)
187.5 x 4 x 1 set
187.5 x 3 fail on 4
187.5 x 2 fail on 3
187.5 x 1
25 reps - Dropped this down from 200 lbs last Monday for 5x5 as I wanted to get back to doing more sets of 5, but frankly I screwed up here and should have been doing 180 not 187.5. Frustrating.
Chins
x 10 (chins were pretty strong today)
x 8
x 6
Prowler
3 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 - Decent today, but I overshot on the weight to backoff for OHP. Probably should have been at 180lbs which I think certainly would have resulted in my being to get all sets of 5. I had the same issue on the backoff for the bench. I suspect there is so much accumulated fatigue here that I may need another slight reset on the overhead work on volume days so I can get back on track. I do want to start this with something that I can get for the full 5x5.
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 - Decent today, but I overshot on the weight to backoff for OHP. Probably should have been at 180lbs which I think certainly would have resulted in my being to get all sets of 5. I had the same issue on the backoff for the bench. I suspect there is so much accumulated fatigue here that I may need another slight reset on the overhead work on volume days so I can get back on track. I do want to start this with something that I can get for the full 5x5.
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