Warm up
7:45am- Training session - TM intensity - BB Squat, DL, Bench, OHP
BB Squat:
45 bar x 5
155 x 5
45 bar x 5
155 x 5
265 x 3
315 x 1
315 x 1
375 x 1
425 x 1
work sets
455 x 4 x 1 set (right knee didn't feel right on the 4th rep, I thought about taking it down for a 5th rep but decided no)
455 x 4 x 1 set (right knee didn't feel right on the 4th rep, I thought about taking it down for a 5th rep but decided no)
455 x 2 x 1 set (this double was ok, focused on pushing my knees out, right knee still a little off)
BB DL:
warm up
45 bar x 5
155 x 5
265 x 3
warm up
45 bar x 5
155 x 5
265 x 3
375 x 1
425 x 1 (pretty fast but felt heavy)
work set
455 x 1 fail could not break it from the floor
455 x 1 fail pulled for longer, same issue
405 x 3 x 2 sets (back offs, these were good sets)
BB Bench:
45 bar x 5
155 x 5
205 x 3
45 bar x 5
155 x 5
205 x 3
235 x 2
265 x 1
work sets
295 x 3 x 2 sets (PR) (Monday's 5 x 5 was 277.5)
295 x 3 x 2 sets (PR) (Monday's 5 x 5 was 277.5)
BB OHP:
warm up
45 bar x 5
95 x 5
155 x 2
warm up
45 bar x 5
95 x 5
155 x 2
185 x 1
205 x 1
work sets
215 x 1 x 1 set
215 x 1 x 1 set
217.5 x 1 x 1 set (PR)
220 x 1 x 1 set (PR)
(Wednesday's 5 x 5 weight was 187.5)
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 - Well let's start with the good - probably the best heavy pressing day I have ever had, starting with getting two triples with 295 on the bench - that's super cool, I am looking at almost a 300 bench for triples. I should be able to push that heavy single up this week and see about getting over 315 now. More exciting yet is breaking the 215 barrier on the OHP, first with a 217.5 and then with a 220 press, both excellent presses that didn't stall to lockout. A key was getting the bar under my chin and simply keeping the damn thing over midfoot and not getting out front. I think I picked something up here to take with me going forward on heavy singles. So that was exciting. On the squat, on the heavy set at 455, something felt off on my right knee on either the 3rd or 4th rep, and I decided to rack it and not go for the five. I walked it off and got 455 for a double after that, so it was ok, but the right knee was still bothering me when I went to deadlift and I think it affected my PR attempts at trying to pull 455. The bar wasn't moving today. I had switched to the calibrated 55lb plates, first time pulling with those, and there is a different feel than pulling with the 45lb bumpers. I have to take more slack out of the bar and the weight is heavier and closer to you, possibly this is actually harder for pullers that struggle off the floor, which is absolutely me. If I can get the damn thing off the floor I can lock it out, if I fail it's always not getting the damn thing off the floor. So that was disappointing. I also am feeling some low back fatigue, which contributed I think to missing these heavy pulls. So I think it's potentially backing off the 5x5 squat weight, and pulling a light set of 5 on the DL on Monday, and seeing if that helps recovery during the week for a heavy pull again on Friday. I am going to try 455 again. I've pulled 450 for two singles, I know I can pull 455.
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 - Well let's start with the good - probably the best heavy pressing day I have ever had, starting with getting two triples with 295 on the bench - that's super cool, I am looking at almost a 300 bench for triples. I should be able to push that heavy single up this week and see about getting over 315 now. More exciting yet is breaking the 215 barrier on the OHP, first with a 217.5 and then with a 220 press, both excellent presses that didn't stall to lockout. A key was getting the bar under my chin and simply keeping the damn thing over midfoot and not getting out front. I think I picked something up here to take with me going forward on heavy singles. So that was exciting. On the squat, on the heavy set at 455, something felt off on my right knee on either the 3rd or 4th rep, and I decided to rack it and not go for the five. I walked it off and got 455 for a double after that, so it was ok, but the right knee was still bothering me when I went to deadlift and I think it affected my PR attempts at trying to pull 455. The bar wasn't moving today. I had switched to the calibrated 55lb plates, first time pulling with those, and there is a different feel than pulling with the 45lb bumpers. I have to take more slack out of the bar and the weight is heavier and closer to you, possibly this is actually harder for pullers that struggle off the floor, which is absolutely me. If I can get the damn thing off the floor I can lock it out, if I fail it's always not getting the damn thing off the floor. So that was disappointing. I also am feeling some low back fatigue, which contributed I think to missing these heavy pulls. So I think it's potentially backing off the 5x5 squat weight, and pulling a light set of 5 on the DL on Monday, and seeing if that helps recovery during the week for a heavy pull again on Friday. I am going to try 455 again. I've pulled 450 for two singles, I know I can pull 455.
