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
440 x 5 x 1 set (pretty good set)
440 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
440 x 1 x 3 sets (PR)
405 x 1 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
290 x 3 x 1 set (Wednesday's 5 x 5 was 270)
290 x 3 x 1 set (Wednesday's 5 x 5 was 270)
290 x 2 x 2 sets (Wednesday's 5 x 5 was 270)
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
215 x 1 x 2 sets
215 x fail
(Monday'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 - On December 4 I pulled two DL singles at 440, today I got 3 - that's a PR. That was the highlight today. The heavy set of squats at 440 was really tough, heavier than I thought it would be. I am a bit worn down from work and not well recovered I think. I screwed up programming today as I was supposed to do either a heavy set of 5 or two triples on the OHP, and I benched instead by accident. As such I did a couple of heavy singles on the OHP at the end at 215 but there were extremely hard. The bench also was pretty difficult. I'll take the DL PR, particularly because I felt a sharpness in my L QL on the first single, and wasn't sure how things were going to go after that (hence I stopped at the single). This QL thing is obviously still lingering.
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 - On December 4 I pulled two DL singles at 440, today I got 3 - that's a PR. That was the highlight today. The heavy set of squats at 440 was really tough, heavier than I thought it would be. I am a bit worn down from work and not well recovered I think. I screwed up programming today as I was supposed to do either a heavy set of 5 or two triples on the OHP, and I benched instead by accident. As such I did a couple of heavy singles on the OHP at the end at 215 but there were extremely hard. The bench also was pretty difficult. I'll take the DL PR, particularly because I felt a sharpness in my L QL on the first single, and wasn't sure how things were going to go after that (hence I stopped at the single). This QL thing is obviously still lingering.
