Warm up
7:45am- Training session - TM light - BB Squat, OHP, Chins, ProwlerBB Squat:
45 bar x 5
155 x 5
265 x 3
315 x 1
work sets
340 x 5 x 2 sets (about 80-85% of Monday 415 5x5)
340 x 5 x 2 sets (about 80-85% of Monday 415 5x5)
BB OHP:
warm up
45 bar x 5
95 x 5
125 x 3
155 x 2
175 x 1
work sets
187.5 x 5 x 1 set
187.5 x 4 x 1 set fail on 5
187.5 x 3 x 3 sets
187.5 x 2 x 1 set fail on 3
187.5 x 2 x 1 set
187.5 x 1 x 1 set fail on 2
187.5 x 2 x 1 set
25 reps - Up from 5x5 at 185 last Monday as you can see this was a frustrating one with some fails
Chins
x 5 (all reps were stopped at the bottom, tried to be more strict)
x 5
x 5
x 5
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 - An interesting day. Squats were really solid, chins felt strong, better and fuller reps, and the prowler felt great. OHP, you know, I had some very good reps, I missed some out front of otherwise just not hitting the groove / keeping the bar over midfoot. Things are obviously getting heavier and this lift has been increasingly difficult for me. I feel like progress is still being made, but I'm clearly deviating well off from the 5s now. I think a better approach is see if I can get 5 on the first set, and from there, probably try and do triples as long as possible. It's more likely I will not run out of gas or miss if I take this approach. Once I start grinding some of these reps its really tough to keep hitting the reps needed on the next sets.
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 - An interesting day. Squats were really solid, chins felt strong, better and fuller reps, and the prowler felt great. OHP, you know, I had some very good reps, I missed some out front of otherwise just not hitting the groove / keeping the bar over midfoot. Things are obviously getting heavier and this lift has been increasingly difficult for me. I feel like progress is still being made, but I'm clearly deviating well off from the 5s now. I think a better approach is see if I can get 5 on the first set, and from there, probably try and do triples as long as possible. It's more likely I will not run out of gas or miss if I take this approach. Once I start grinding some of these reps its really tough to keep hitting the reps needed on the next sets.
