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, OHP, 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
405 x 5 x 5 sets (last Monday 5x5 was 400)
405 x 5 x 5 sets (last Monday 5x5 was 400)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
work sets
177.5 x 5 x 4 sets (PR)
177.5 x 3 fail on 4
177.5 x 2
25 reps - my 5x5 last Wednesday was 175
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
340 x 5 x 1 sets
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 - Overall a good day. I had a long interruption after the OHP and before the DL for work calls, but stayed around and got it done. The 5x5 squats were pretty damn hard. Looking at the video, there are some things to like, the bar placement is so much better and I am not having any issues anymore with my elbows or wrists, which is awesome. The OHP was strong. The 5x5 squats take a heavy toll and really create a lot of systemic fatigue, and I really had to grind to get the 5th rep on the 3rd and 4th sets, but got them, which was good. That ran me out of steam for the last set so I had to go triple then double. But overall a good day.
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 - Overall a good day. I had a long interruption after the OHP and before the DL for work calls, but stayed around and got it done. The 5x5 squats were pretty damn hard. Looking at the video, there are some things to like, the bar placement is so much better and I am not having any issues anymore with my elbows or wrists, which is awesome. The OHP was strong. The 5x5 squats take a heavy toll and really create a lot of systemic fatigue, and I really had to grind to get the 5th rep on the 3rd and 4th sets, but got them, which was good. That ran me out of steam for the last set so I had to go triple then double. But overall a good day.
