Warm up
7:45am- Training session - TM intensity - BB Squat, DL, Bench, OHP
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
435 x 5 x 1 set (pretty good set)
435 x 5 x 1 set (pretty good set)
BB DL:
warm up
45 bar x 5
135 x 5
225 x 3
315 x 1
warm up
45 bar x 5
135 x 5
225 x 3
315 x 1
395 x 1 (a little slow)
work set
435 x 3 x 1 set (PR) (good set)
405 x 2 x 2 sets (back off)
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
287.5 x 3 x 2 sets (Monday's 5 x 5 was 267.5)
287.5 x 3 x 2 sets (Monday's 5 x 5 was 267.5)
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
217.5 x 1 x fail
217.5 x 1 x fail
217.5 x 1 x fail
205 x 1 x 2 sets
(Wednesday's 5 x 5 weight was 180)
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 - This was a good day squatting, a good day on the DL, solid on bench, terrible on OHP. That makes for a bad Wed 5x5 on OHP and again today, so maybe some stalling going on there now after a pretty big run up. I tried to get a PR single and failed above the eyes, which is not a place I usually fail. I'll have to think about what the next best steps are here. In any event, my QL and left hip didn't bother me on the squat, it was a hard but overall good heavy set of 5, and my depth was decent. The DLs were very good, I moved the set of 435 for a triple pretty fast, it's time to move up next week again and start the ascent up hopefully. Bench was good, I didn't feel like I would get 5 so I elected to rack the first set after 3, and then follow up with another triple. And then the OHP debacle to finish. Overall a good 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 - This was a good day squatting, a good day on the DL, solid on bench, terrible on OHP. That makes for a bad Wed 5x5 on OHP and again today, so maybe some stalling going on there now after a pretty big run up. I tried to get a PR single and failed above the eyes, which is not a place I usually fail. I'll have to think about what the next best steps are here. In any event, my QL and left hip didn't bother me on the squat, it was a hard but overall good heavy set of 5, and my depth was decent. The DLs were very good, I moved the set of 435 for a triple pretty fast, it's time to move up next week again and start the ascent up hopefully. Bench was good, I didn't feel like I would get 5 so I elected to rack the first set after 3, and then follow up with another triple. And then the OHP debacle to finish. Overall a good week.
