Warm up
7:45am- Training session - TM intensity - BB Squat, OHP, DL, Bench
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
405 x 1
work sets
425 x 5 x 1 set (kind of a shitty set)
425 x 5 x 1 set (kind of a shitty set)
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
work sets
202.5 x 3 x 2 sets (PR) (felt pretty good especially the last rep was a grinder but got it)
202.5 x 3 x 2 sets (PR) (felt pretty good especially the last rep was a grinder but got it)
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
work set
455 x 1 fail could not break it from the floor
455 x 1 fail pulled for longer, same issue
Had to take a work call and I said fuck it after 40 minutes when I went back to the bar, I was cold, it wasn't worth it to try and do back-offs
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
295 x 1
work sets
315 x 1
315 x 1
317.5 x 1 (PR single)
(Monday's 5 x 5 weight was 280)
Chins
x 5 x 4 sets
Later in the afternoon - Prowler
2 45s x 4 sets
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 - Keeping with recent trends, a good day pressing (a PR for two triples on the OHP at 202.5, and a PR single on the bench at 317.5) and a shit day with the lower body lifts. Though my left leg and hip has improved a lot from Monday's issue, it did affect the squat today and I really wasn't able to get deep enough of push out of the hole without feeling it. So that sucked. And the DL is kind of a mess now. I couldn't move 455 off the floor. Since I started working with the new calibrated iron plates, I think I am not used to how much I need to take slack out of the bar and it's just off. So back to the drawing board on the DL, after what has been honestly a pretty good run. It wasn't super hard to get to a 405 DL, it was pretty damn hard to get to 450, and now it appears it will be real hard to get to a 500, which is a big goal.
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 - Keeping with recent trends, a good day pressing (a PR for two triples on the OHP at 202.5, and a PR single on the bench at 317.5) and a shit day with the lower body lifts. Though my left leg and hip has improved a lot from Monday's issue, it did affect the squat today and I really wasn't able to get deep enough of push out of the hole without feeling it. So that sucked. And the DL is kind of a mess now. I couldn't move 455 off the floor. Since I started working with the new calibrated iron plates, I think I am not used to how much I need to take slack out of the bar and it's just off. So back to the drawing board on the DL, after what has been honestly a pretty good run. It wasn't super hard to get to a 405 DL, it was pretty damn hard to get to 450, and now it appears it will be real hard to get to a 500, which is a big goal.
