6:45am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:30am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
7:45am- Training session - BB Squat, OHP, Chins
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
325 x 1
375 x 1
405 x 1
work sets
425 x 5 x 3 sets (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
177.5 x 1
work sets
190 x 2 x 1 set (PR)
x 1 x fail on 2 (out front)
x 1 x 12 sets (that was good to hit all the singles)
15 reps total
Chins
x9
x8
x7 (stronger on chins today)
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 - Another excellent day. PR on the squat, PR on the OHP. Both were difficult, but good. I still must get deeper in the squat. Got to find that extra gear to get down there. Still, it feels good to get that much weight on my back and do a good job of controlling the reps. OHP, these singles are still working, I am going to keep adding 2.5lbs until I start failing them.
Monday, July 20, 2020
Friday, July 17, 2020
7/17/20 Friday July 17, 2020 (BB Squat, Bench, Chins, Dips)
6:45am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:30am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
7:45am- Training session - BB Squat, Bench, Chins, Dips
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
325 x 1
375 x 1
405 x 1
work sets
420 x 5 x 3 sets (PR)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
275 x 1
work sets
285 x 2 x 4 sets (PR)
285 x 1 x 7 sets
15 reps, no fails
Chins
x6
x6
x5 (sets difficult today)
Dips
x10
x10
x10 (sets were fairly difficult today)
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 - I mean its definitely exciting to hit another PR in the squat and bench. This has been a great run. I am doing a lot of things pretty well in the squat. I just need to get that extra bit of depth, get the big breath and the confidence to go deeper. But this was productive today. Bench, never handled this weight, another PR. No triples, and that's a sign this is running out soon. But got 4 sets of doubles, 7 singles, they were all good reps. I am going to keep running this until I fail on a rep, otherwise if I can get 15 singles at keep putting 2.5 lbs on the bar, I am going to keep going and run this dry. I'm 30 lbs away from a 315 bench. That's going to take some real time and effort. If I got this in one month that would be lucky. I won't, due to vacation in Priest Lake in August, but I can run this up for two more weeks and hopefully get it up above 290lbs. Accessory chins and dips were very difficult today. Out of steam here at the end of the week, I have moved some good poundage this week.
7:30am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
7:45am- Training session - BB Squat, Bench, Chins, Dips
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
325 x 1
375 x 1
405 x 1
work sets
420 x 5 x 3 sets (PR)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
275 x 1
work sets
285 x 2 x 4 sets (PR)
285 x 1 x 7 sets
15 reps, no fails
Chins
x6
x6
x5 (sets difficult today)
Dips
x10
x10
x10 (sets were fairly difficult today)
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 - I mean its definitely exciting to hit another PR in the squat and bench. This has been a great run. I am doing a lot of things pretty well in the squat. I just need to get that extra bit of depth, get the big breath and the confidence to go deeper. But this was productive today. Bench, never handled this weight, another PR. No triples, and that's a sign this is running out soon. But got 4 sets of doubles, 7 singles, they were all good reps. I am going to keep running this until I fail on a rep, otherwise if I can get 15 singles at keep putting 2.5 lbs on the bar, I am going to keep going and run this dry. I'm 30 lbs away from a 315 bench. That's going to take some real time and effort. If I got this in one month that would be lucky. I won't, due to vacation in Priest Lake in August, but I can run this up for two more weeks and hopefully get it up above 290lbs. Accessory chins and dips were very difficult today. Out of steam here at the end of the week, I have moved some good poundage this week.
Wednesday, July 15, 2020
7/15/20 Wednesday July 15, 2020 (DL, OHP, Light BB Squat)
6:30am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:15am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
32kg 2H SW x 10
7:30am- Training session - DL, OHP, Light BB Squat
BB DL (all hooked, belt at 315):
warm up
45 bar x 5
135 x 5 x 2 sets
225 x 3
315 x 2
365 x 1
work set
400 x 5 (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
177.5 x 1
work sets
187.5 x 2 x 1 set (PR)
x 1 x fail on 2 (out front)
x 2 x 1 set
x 1 x 10 sets (that was good to hit all the singles)
15 reps total
BB Squat:
45 bar x 5 x 2
135 x 5
225 x 3
275 x 1
315 x 1
work sets
325 x 5 x 2 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
9:00am - Complete
Notes - I think you can call that my best DL session to date. Last time running things up, I got to 395 x , then jumped to 405, and only got a single with 405. So I have never actually attempted 400. I am being more methodical running this up this time and want to do it right. So moving DL up to the first lift on Wed has been an excellent move, way more fresh, and it's helping. Looking at the video, the first 4 reps were very good, the 5th was tough, but I did lock it out, and was able to hold it in lockout. I think I was running out of breath and frankly I took too many before pulling the last rep, I just need to hurry up and get the damn thing over last time. Staying down there with hands on bar and breathing doesn't help at all. OHP, a mixed bag, I would call it a success as I got focused and was able to push out a bunch of heavy singles. Since I am still able to push intensity every session, I feel comfortable continuing until this approach flat out fails. I might just get to a 200lb press this way, and since I started at like 105, this is not too bad for 7 months of pressing. Lastly, squatting while tired fucking sucks. Bad. These were hard, it was difficult to get the bar in position on my back actually. The work sets were ok, warm ups were the worst. Keep moving forward.
7:15am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
32kg 2H SW x 10
7:30am- Training session - DL, OHP, Light BB Squat
BB DL (all hooked, belt at 315):
warm up
45 bar x 5
135 x 5 x 2 sets
225 x 3
315 x 2
365 x 1
work set
400 x 5 (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
177.5 x 1
work sets
187.5 x 2 x 1 set (PR)
x 1 x fail on 2 (out front)
x 2 x 1 set
x 1 x 10 sets (that was good to hit all the singles)
15 reps total
BB Squat:
45 bar x 5 x 2
135 x 5
225 x 3
275 x 1
315 x 1
work sets
325 x 5 x 2 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
9:00am - Complete
Notes - I think you can call that my best DL session to date. Last time running things up, I got to 395 x , then jumped to 405, and only got a single with 405. So I have never actually attempted 400. I am being more methodical running this up this time and want to do it right. So moving DL up to the first lift on Wed has been an excellent move, way more fresh, and it's helping. Looking at the video, the first 4 reps were very good, the 5th was tough, but I did lock it out, and was able to hold it in lockout. I think I was running out of breath and frankly I took too many before pulling the last rep, I just need to hurry up and get the damn thing over last time. Staying down there with hands on bar and breathing doesn't help at all. OHP, a mixed bag, I would call it a success as I got focused and was able to push out a bunch of heavy singles. Since I am still able to push intensity every session, I feel comfortable continuing until this approach flat out fails. I might just get to a 200lb press this way, and since I started at like 105, this is not too bad for 7 months of pressing. Lastly, squatting while tired fucking sucks. Bad. These were hard, it was difficult to get the bar in position on my back actually. The work sets were ok, warm ups were the worst. Keep moving forward.
Monday, July 13, 2020
7/13/20 Monday July 13, 2020 (BB Squat, Bench, Chins)
6:45am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:30am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
7:45am- Training session - BB Squat, Bench, Chins
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
345 x 1
375 x 1
395 x 1
work sets
415 x 5 x 3 sets (PR)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
275 x 1
work sets
282.5 x 3 x 1 set (PR)
282.5 x 2 x 3 sets
282.5 x 1 x 6 sets
15 reps, no fails
Chins
x9
x8
x7 (wow much stronger on chins today)
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 - A great training session. 415 on the squat, was strong, good reps, feeling positive about this. Fixed the breathing after learning last time, did not hold it in my head, this was much better, Can still improve, but definitely a positive step. Another PR in the bench. This was much harder today though, and knew after the first set of 3, that was the only triple I was going to get today. All of the singles felt very strong, not close to failure, so happy to get the 15 reps, we move up to 285 on Friday then. Surprisingly strong chins today, like to see that. Not sure where that came from, but was pleased. Could be from better and more frequently DLs.
7:30am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
7:45am- Training session - BB Squat, Bench, Chins
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
345 x 1
375 x 1
395 x 1
work sets
415 x 5 x 3 sets (PR)
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
275 x 1
work sets
282.5 x 3 x 1 set (PR)
282.5 x 2 x 3 sets
282.5 x 1 x 6 sets
15 reps, no fails
Chins
x9
x8
x7 (wow much stronger on chins today)
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 - A great training session. 415 on the squat, was strong, good reps, feeling positive about this. Fixed the breathing after learning last time, did not hold it in my head, this was much better, Can still improve, but definitely a positive step. Another PR in the bench. This was much harder today though, and knew after the first set of 3, that was the only triple I was going to get today. All of the singles felt very strong, not close to failure, so happy to get the 15 reps, we move up to 285 on Friday then. Surprisingly strong chins today, like to see that. Not sure where that came from, but was pleased. Could be from better and more frequently DLs.
Friday, July 10, 2020
7/10/20 Friday July 10, 2020 (BB Squat, OHP, Light DL)
6:45am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:30am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
7:45am- Training session - BB Squat, OHP, Light DL
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
365 x 1
395 x 1
work sets
410 x 5 x 3 sets (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
work sets
185 x 3 x 1 set (PR)
x 2 x fail on 3
x 2 x 2 sets
x 1 x 6 sets
15 reps total
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
315 x 1
work sets
335 x 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 - A very good day. Got a huge revelation regarding doing the Valsalva Maneuver the right way. I have been holding too much air in my mouth / head. It has caused problems on heavy squat sets lately, once I got to 395 this became an issue. For my last two work sets today I got it held in my stomach, like you are supposed to do, held it there, and by god it helped me get deeper in the squat on top of not causing head pressure. I almost felt like I could bounce off air at the bottom of the squat because I was braced so hard. This is a big deal, I can't believe I have not been able to get this down, I need to repeat this because it was a break-through for me. Squatting deeper felt safer, etc. and I realized that too much head pressure has been holding me back. The OHP was good, another PR, stronger than Monday. It was cool to press a 45 and a 25 on each side of the bar today. My light DLs were very good, changing the breathing timing there has continued to make a huge difference. Work set looked very good on video.
7:30am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
7:45am- Training session - BB Squat, OHP, Light DL
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
365 x 1
395 x 1
work sets
410 x 5 x 3 sets (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
work sets
185 x 3 x 1 set (PR)
x 2 x fail on 3
x 2 x 2 sets
x 1 x 6 sets
15 reps total
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
315 x 1
work sets
335 x 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 - A very good day. Got a huge revelation regarding doing the Valsalva Maneuver the right way. I have been holding too much air in my mouth / head. It has caused problems on heavy squat sets lately, once I got to 395 this became an issue. For my last two work sets today I got it held in my stomach, like you are supposed to do, held it there, and by god it helped me get deeper in the squat on top of not causing head pressure. I almost felt like I could bounce off air at the bottom of the squat because I was braced so hard. This is a big deal, I can't believe I have not been able to get this down, I need to repeat this because it was a break-through for me. Squatting deeper felt safer, etc. and I realized that too much head pressure has been holding me back. The OHP was good, another PR, stronger than Monday. It was cool to press a 45 and a 25 on each side of the bar today. My light DLs were very good, changing the breathing timing there has continued to make a huge difference. Work set looked very good on video.
Wednesday, July 8, 2020
7/8/20 Wednesday July 8, 2020 (DL, Bench, Light BB Squat)
6:30am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:15am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
32kg 2H SW x 10
7:30am- Training session - DL, Bench, Light BB Squat
BB DL (all hooked, belt at 315):
warm up
45 bar x 5
135 x 5 x 2 sets
225 x 3
315 x 2
365 x 1
work set
395 x 5
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
work sets
280 x 3 x 3 sets (PR)
280 x 2 x 2 sets
280 x 1 x 2 sets
15 reps, no fails
BB Squat:
45 bar x 5 x 2
135 x 5
225 x 3
275 x 1
work sets
315 x 5 x 2 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
9:00am - Complete
Notes - So some very good things here. Moved DL up to the first lift. It's time. No more DL when tired at the end of the training day. If I am only DL'ing once heavy a week, it's going to be fresh, and I am going to try and attack it. This was very good, I have once previously done a work set of 5 with 395, and this was so, so, so much better than that one. So I am seeing progress. Adjusting breathing to taking it in before bringing shins to the bar is working well, setting the back better, belt is helping probably too. I mean 395 still feels damn heavy but the bar is moving and I am able to get the set of 5 done a lot faster than before. Bench - a PR. 280, got 3 triples, last rep was real tough but a good grind, and then the last rep on the 2nd double was a real grind, as was the last single. But I maintained staying tight, kept pushing hard, and am really pleased. The bench is definitely improving. Come a good way here in 6 months this year, starting at 185 and now I have just about added 100 pounds to the bench. Previous best in all the years I benched was 235, I am now almost 50 pounds past that and can keep going. It's not beating me up like it used to, because I am not over doing it, and getting a lot of good posterior work and the overhead pressing that just balances everything out. Lastly, squatting even light while tired at the end of a training day is HARD. Jesus that was hard. How the fuck does one heavy squat and heavy dead on the same day???
7:15am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
32kg 2H SW x 10
7:30am- Training session - DL, Bench, Light BB Squat
BB DL (all hooked, belt at 315):
warm up
45 bar x 5
135 x 5 x 2 sets
225 x 3
315 x 2
365 x 1
work set
395 x 5
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1
work sets
280 x 3 x 3 sets (PR)
280 x 2 x 2 sets
280 x 1 x 2 sets
15 reps, no fails
BB Squat:
45 bar x 5 x 2
135 x 5
225 x 3
275 x 1
work sets
315 x 5 x 2 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
9:00am - Complete
Notes - So some very good things here. Moved DL up to the first lift. It's time. No more DL when tired at the end of the training day. If I am only DL'ing once heavy a week, it's going to be fresh, and I am going to try and attack it. This was very good, I have once previously done a work set of 5 with 395, and this was so, so, so much better than that one. So I am seeing progress. Adjusting breathing to taking it in before bringing shins to the bar is working well, setting the back better, belt is helping probably too. I mean 395 still feels damn heavy but the bar is moving and I am able to get the set of 5 done a lot faster than before. Bench - a PR. 280, got 3 triples, last rep was real tough but a good grind, and then the last rep on the 2nd double was a real grind, as was the last single. But I maintained staying tight, kept pushing hard, and am really pleased. The bench is definitely improving. Come a good way here in 6 months this year, starting at 185 and now I have just about added 100 pounds to the bench. Previous best in all the years I benched was 235, I am now almost 50 pounds past that and can keep going. It's not beating me up like it used to, because I am not over doing it, and getting a lot of good posterior work and the overhead pressing that just balances everything out. Lastly, squatting even light while tired at the end of a training day is HARD. Jesus that was hard. How the fuck does one heavy squat and heavy dead on the same day???
Monday, July 6, 2020
7/6/20 Monday July 6, 2020 (405 BB Squat, OHP, Chins)
4:45pm - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
5:30pm - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
32kg 2H SW x 10 (hike swing park)
5:45pm- Training session - BB Squat, OHP, Chins
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
355 x 1
385 x 1
work sets
405 x 5 x 3 sets (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
175 x 1
work sets
182.5 x 2 fail on 3 (PR)
182.5 x 2
182.5 x 1 fail on 2
182.5 x 10 singles (got them all)
15 reps total
Chins
x6
x5
x5 (absolutely toasted for these had nothing left)
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
6:45pm - Complete
Notes - Really happy with this, major milestone in the squat, 4 plates, got all 3 sets. Way less than ideal conditions. Drove all day back from Spokane, had to clean up the house, kids etc. etc. and just jammed in the training session before dinner. I knew it was going to be tough, it absolutely was. Looking back on the video, I am hitting the same depth that I have been recently, just at parallel, I just need to get a tad deeper. Big adjustment today, I moved the rack down one notch, so I had a lot more clearance when putting the bar back into the rack after each set - safer at these weights. I also felt like with the rack lower, I could get tighter in the set up. This was a really good and important change. I should have raised the rack up for the OHP, because it was too low for that lift. I didn't feel like I had much gas in the tank for the OHP, but I got myself fired up for the singles and I made all 10 to get 15 reps with the PR weight. They were difficult, but I was getting through the sticking point around mid forehead and then able to lock them out. I had almost nothing left for chins. All in all, very pleased, I have some things to build on here.
5:30pm - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
32kg 2H SW x 10 (hike swing park)
5:45pm- Training session - BB Squat, OHP, Chins
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
355 x 1
385 x 1
work sets
405 x 5 x 3 sets (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
175 x 1
work sets
182.5 x 2 fail on 3 (PR)
182.5 x 2
182.5 x 1 fail on 2
182.5 x 10 singles (got them all)
15 reps total
Chins
x6
x5
x5 (absolutely toasted for these had nothing left)
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
6:45pm - Complete
Notes - Really happy with this, major milestone in the squat, 4 plates, got all 3 sets. Way less than ideal conditions. Drove all day back from Spokane, had to clean up the house, kids etc. etc. and just jammed in the training session before dinner. I knew it was going to be tough, it absolutely was. Looking back on the video, I am hitting the same depth that I have been recently, just at parallel, I just need to get a tad deeper. Big adjustment today, I moved the rack down one notch, so I had a lot more clearance when putting the bar back into the rack after each set - safer at these weights. I also felt like with the rack lower, I could get tighter in the set up. This was a really good and important change. I should have raised the rack up for the OHP, because it was too low for that lift. I didn't feel like I had much gas in the tank for the OHP, but I got myself fired up for the singles and I made all 10 to get 15 reps with the PR weight. They were difficult, but I was getting through the sticking point around mid forehead and then able to lock them out. I had almost nothing left for chins. All in all, very pleased, I have some things to build on here.
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