Warm up
7:45am- Training session - TM intensity - BB Squat, DL, OHP, Bench
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
430 x 1
work sets
450 x 5 x 1 set (decent set, two triples might be a better approach)
450 x 5 x 1 set (decent set, two triples might be a better approach)
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
450 x 1 x 2 sets (PR)
405 x 1 x 2 sets (back off)
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
work sets
200 x 3 x 1 set
200 x 3 x 1 set
200 x 2 fail on 3 x 1 set
(Monday's 5 x 5 weight was 185)
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
295 x 1
work sets
310 x 1 x 3 sets (Wednesday's 5 x 5 was 275)
310 x 1 x 3 sets (Wednesday's 5 x 5 was 275)
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 18 I pulled one DL single at 450, today I got 2 - that's a PR. It was certainly hard. It's been a bit up and down the last 6/7 weeks with the holiday, dealing with the left QL issue, and a hell of a lot of work. With that said, doubling my PR feels pretty good, I think there has been progress and I am getting a little better each week at pulling heavier weights. Squat top set of 450 was ok, not super pleased with depth, doing two triples instead of a 5 might be a better option here. OHP was just ok, that lift hasn't been feeling that strong lately. Bench was good, I got three very solid singles at 310 to finish this week out.
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 18 I pulled one DL single at 450, today I got 2 - that's a PR. It was certainly hard. It's been a bit up and down the last 6/7 weeks with the holiday, dealing with the left QL issue, and a hell of a lot of work. With that said, doubling my PR feels pretty good, I think there has been progress and I am getting a little better each week at pulling heavier weights. Squat top set of 450 was ok, not super pleased with depth, doing two triples instead of a 5 might be a better option here. OHP was just ok, that lift hasn't been feeling that strong lately. Bench was good, I got three very solid singles at 310 to finish this week out.
