Warm up
7:45am- Training session - TM light - BB Squat, Bench, Chins, ProwlerBB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
work sets
330 x 5 x 2 sets (about 80-85% of Monday 400 5x5)
330 x 5 x 2 sets (about 80-85% of Monday 400 5x5)
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
255 x 1
work sets (last Monday bench 5x5 was 267.5)
270 x 5 x 3 sets (PR)
270 x 4 x 2 sets
270 x 2
25 reps
Chins
x 6
x 6
x 6
Prowler
2 45s each side x 3 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 - Good day. Squats felt heavy. Probably not recovered from Monday. Bench was good, I was pleased with this effort, the reps felt solid, good bar speed, all the way through. I went back in my notes and on 11/18/20 I tried a 5x5 at this weight and only got 1 set of 5. This is a major improvement. Very good sign. 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 - Good day. Squats felt heavy. Probably not recovered from Monday. Bench was good, I was pleased with this effort, the reps felt solid, good bar speed, all the way through. I went back in my notes and on 11/18/20 I tried a 5x5 at this weight and only got 1 set of 5. This is a major improvement. Very good sign. Finished with chins and some prowler work.
