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
440 x 5 x 1 set (good set, pretty deep reps)
440 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
385 x 1
work set
445 x 1 (real tough rep, a grind off the floor, but a good lift)
395 x 3 back off set
BB Bench:
45 bar x 5
155 x 5
205 x 3
45 bar x 5
155 x 5
205 x 3
255 x 1
275 x 1
work sets
295 x 3 x 2 sets (PR)
(Monday's 5 x 5 weight was 287.5)
BB OHP:
warm up
45 bar x 5
warm up
45 bar x 5
155 x 3
205 x 1
work sets
215 x 1 x 1 set
215 x 1 x 1 set
225 x 1 x 1 set (PR)
(Wednesday's 5 x 5 weight was 197.5)
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 - Honestly a really good day. The heavy set of squats at 440 for 5 was good, pretty deep. I was able to pull one DL single at 445, it was a real tough rep off the floor, but a strong lockout after getting it past my knees. A PR on bench for two triples at 295. I probably should be heavier here given that my 5x5s are within 10 lbs of this weight, so I need to push this up to 300 or a little over the next time, because these weren't that difficult. Highlight of the day was hitting one OHP single at 225, and I absolutely could have gone heavier. That's a PR. Been attacking the bar much better on these, getting the elbows under and starting in a strong position for the push. Really happy to say I have a "2 plate" OHP, and will keep working towards bodyweight. 15 lbs away.
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 - Honestly a really good day. The heavy set of squats at 440 for 5 was good, pretty deep. I was able to pull one DL single at 445, it was a real tough rep off the floor, but a strong lockout after getting it past my knees. A PR on bench for two triples at 295. I probably should be heavier here given that my 5x5s are within 10 lbs of this weight, so I need to push this up to 300 or a little over the next time, because these weren't that difficult. Highlight of the day was hitting one OHP single at 225, and I absolutely could have gone heavier. That's a PR. Been attacking the bar much better on these, getting the elbows under and starting in a strong position for the push. Really happy to say I have a "2 plate" OHP, and will keep working towards bodyweight. 15 lbs away.
