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
445 x 5 x 1 set (pretty good set, better than last Friday 440 x 5)
445 x 5 x 1 set (pretty good set, better than last Friday 440 x 5)
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
405 x 1 (pretty fast)
work set
445 x 1 x 3 sets (PR)
decided that was enough - no back offs
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
292.5 x 3 x 1 set (Monday's 5 x 5 was 272.5)
292.5 x 3 x 1 set (Monday's 5 x 5 was 272.5)
292.5 x 2 x 2 sets
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 fail x 3 (basically just ended up grinding as much as possible on each failed single)
205 x 1 x 2 sets
(Wednesday's 5 x 5 weight was 182.5)
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 11 I pulled one DL single at 445, today I got 3 - that's a PR. I was super pumped. The first two singles were very good reps. The third was pretty damn hard but I keep pushing/pulling and locked it out. Exciting. That was the highlight. I also had a good top set squat at 445 x 5, better than last week. Bench was solid, my heavy singles on the OHP didn't move. I am regressing a bit here after a long run of a lot of progress, although my 5x5s have been pretty good. It's been a couple of bad attempts at heavy singles in a row. I've been doing these last and in a distracted state where I am having to multi task listening to work calls. Not what I need for heavy singles. I'll have to consider whether a programming adjustment is needed here.
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 11 I pulled one DL single at 445, today I got 3 - that's a PR. I was super pumped. The first two singles were very good reps. The third was pretty damn hard but I keep pushing/pulling and locked it out. Exciting. That was the highlight. I also had a good top set squat at 445 x 5, better than last week. Bench was solid, my heavy singles on the OHP didn't move. I am regressing a bit here after a long run of a lot of progress, although my 5x5s have been pretty good. It's been a couple of bad attempts at heavy singles in a row. I've been doing these last and in a distracted state where I am having to multi task listening to work calls. Not what I need for heavy singles. I'll have to consider whether a programming adjustment is needed here.
