Warm up
7:45am- Training session - TM intensity - BB Squat, DL, OHP, 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
425 x 1
work sets
445 x 5 x 1 set (good set, pretty deep reps)
445 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
395 x 1
work set
450 x 1 (better than last week's 445 single - good sign)
375 x 5 back off set with no belt (something different here)
BB OHP:
warm up
45 bar x 5
warm up
45 bar x 5
95 x 5
155 x 2
185 x 1
work sets
207.5 x 3 x 2 sets (PR)
207.5 x 3 x 2 sets (PR)
(Monday's 5 x 5 weight was 200)
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
295 x 1
work sets
305 x 1
315 x 1
322.5 x 1 (PR)
(Wednesday's 5 x 5 weight was 290)
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 - This was a good day. PRs in the press for two triples at 207.5 and one single on the bench at 322.5. The fact that I can still progress on heavy day and hit PRs is great. My 5x5 volume on each of the press lifts needs to go down in weight - need a reset on both. Each have crept up too close to what I am doing on heavy day, I need some separation, and I actually need to be getting all 5 reps in each set which I have not been able to do. I like where the squat is going, and I feel pretty good about the DL and am on the verge of setting a PR. Have to manage lower back fatigue, which right now has been ok.
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 - This was a good day. PRs in the press for two triples at 207.5 and one single on the bench at 322.5. The fact that I can still progress on heavy day and hit PRs is great. My 5x5 volume on each of the press lifts needs to go down in weight - need a reset on both. Each have crept up too close to what I am doing on heavy day, I need some separation, and I actually need to be getting all 5 reps in each set which I have not been able to do. I like where the squat is going, and I feel pretty good about the DL and am on the verge of setting a PR. Have to manage lower back fatigue, which right now has been ok.
