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
335 x 5 x 2 sets (about 80-85% of Monday 410 5x5)
335 x 5 x 2 sets (about 80-85% of Monday 410 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 Wednesday bench 5x5 was 272.5)
275 x 5 x 2 sets (PR)
275 x 4 x 2 sets
275 x 3 x 1 set
275 x 2 x 2 sets
25 reps
Chins
x 6
x 6
x 6
Chins were so so today
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 - Squats felt pretty good - I was definitely feeling the 410 5x5 the last two days, but shook the cobwebs off here with two light sets of 5, got deep. Bench was good, I got a couple of sets of 5 and a couple of 4s at 275, happy with that as this a PR at this volume. Finished with some chins and a couple of hours later got prowler work done.
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 - Squats felt pretty good - I was definitely feeling the 410 5x5 the last two days, but shook the cobwebs off here with two light sets of 5, got deep. Bench was good, I got a couple of sets of 5 and a couple of 4s at 275, happy with that as this a PR at this volume. Finished with some chins and a couple of hours later got prowler work done.
