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
405 x 1
work sets
430 x 5 x 1 set (good set, pretty deep reps)
430 x 5 x 1 set (good set, pretty deep reps)
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
315 x 1
375 x 1
work set
435 x 4 (PR)
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
285 x 1
work sets
292.5 x 3 x 2 sets (PR)
292.5 x 3 x 2 sets (PR)
(Monday's 5 x 5 weight was 282.5)
BB OHP:
warm up
155 x 3
warm up
155 x 3
185 x 1
work sets
205 x 1
205 x 1
215 x 1
220 x 1
222.5 x 1 x 1 set (PR)
(Wednesday's 5 x 5 weight was 192.5)
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 - Super pumped today about the DL result - 435 x 4, that's a PR. And it was a strong set. I honestly probably should have tried to pull the 5th rep. So next week it's going for 440 x 4. That was the highlight today. I also hit a PR for two triples on the bench at 292.5, and a PR single on the OHP at 222.5 which was one hell of a grinder, hardest OHP I have ever grinded through. And then I racked it. A great Friday.
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 - Super pumped today about the DL result - 435 x 4, that's a PR. And it was a strong set. I honestly probably should have tried to pull the 5th rep. So next week it's going for 440 x 4. That was the highlight today. I also hit a PR for two triples on the bench at 292.5, and a PR single on the OHP at 222.5 which was one hell of a grinder, hardest OHP I have ever grinded through. And then I racked it. A great Friday.
