Warm up
7:45am- Training session - TM light - BB Squat, OHP, Chins, ProwlerBB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
work sets
335 x 5 x 2 sets (about 80-85% of Monday 405 5x5)
335 x 5 x 2 sets (about 80-85% of Monday 405 5x5)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
175 x 1
work sets
182.5 x 5 x 2 sets (PR)
182.5 x 4 fail on 5 1 set
182.5 x 3 x 3 sets
182.5 x 2 x 1 set
25 reps - Up from 5x5 at 180 last Monday
Chins
x 10
x 10
x 10
Best chins day in quite some time. This kind of came out of nowhere.
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 - This was a good day. Squats were deep, felt good, pretty recovered from Monday's 5x5. OHP was good, not great, I had to listen to a work call and kept getting distracted. This is still an overall PR for 5x5. I may repeat this weight next week to see if I can progress it a bit and get closer to completing a full 5x5. Chins were quite strong, surprised me, good sign. Finished with some prowler work out in the rain.
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. Squats were deep, felt good, pretty recovered from Monday's 5x5. OHP was good, not great, I had to listen to a work call and kept getting distracted. This is still an overall PR for 5x5. I may repeat this weight next week to see if I can progress it a bit and get closer to completing a full 5x5. Chins were quite strong, surprised me, good sign. Finished with some prowler work out in the rain.
