12/29/20 Tuesday December 29, 2020 (Texas method light - BB Squat, OHP, Chins, Prowler)

 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 -  TM light - BB Squat, OHP, Chins, Prowler

BB Squat:
45 bar x 5
135 x 5

225 x 3

275 x 2

work sets
315 x 5 x 2 sets (and this was challenging after 5x5 squatting 400 yesterday)

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

165 x 1

work sets

175 x 5 x 5 sets (PR)

25 reps -  my last 5x5 Monday the 14th was 175 as well.  I was very pleased to match that here after lifting yesterday and not really being recovered.  The OHP is moving very well these days.  

Chins

x 6

x 6

x 6

Prowler

1 45 each side x 3 rounds

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 -  Due to a vacation trip with the kids this week, had to lift again Tuesday morning instead of the usual Wed.  Definitely not recovered, it was difficult.  Squatting 315 was painful but I felt like it would be ok to just go ahead and do some squats in the event that it may help recovery over the course of the week before going for one heavy set Friday.  I was very pleased and a little surprised to hit the full 5x5 on OHP, after volume benching yesterday.  This was great given no recovery.  I kept the OHP at the same last 5x5 as I feel some confidence in this lift, I am starting to really engage the lats and drive off of them, and this lift is improving.  I have 5 heavy singles to hit on Friday and contemplating going for 210 which I have not tried in some time.  

12/28/20 Monday December 28, 2020 (Texas method volume - BB Squat, Bench, 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 -  TM volume - BB Squat, Bench, DL

BB Squat:
45 bar x 5 x 2 sets 

135 x 5

225 x 3
275 x 2
315 x 1

365 x 1

work sets (I decided to drop down from the last squat session 5x5 at 405 which was Mon 12/14) 
400 x 5 x 5 sets 

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

255 x 1

work sets (I decided to drop down from the last bench session 5x5 at 265 which was Wed 12/16) 
262.5 x 5 x 3 sets

262.5 x 3 x 2 sets

262.5 x 2 x 2 set

25 reps 

BB DL (all hooked, no belt):

warm up
135 x 5
225 x 3

315 x 1

work sets

335 x 5 x 1 sets (pulled fast, a little harder than expected)

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 bit of a challenge today.  Squats went well, I think this was a good weight to jump back in at, through certainly the accumulation of the 5x5 got to me a bit, and I felt the fatigue on the bench and the deadlift.  Hence, the 5th rep on the 3rd set of bench was a grind, and after that it was difficult to keep my breath and stay tight.  I didn't want to fail a rep so I didn't push hard after that, just did a couple of triples and then two doubles to hit all the reps.  I may have gone a little too heavy at 262.5.  DL, the reps were fine, the top set at 335 was a little heavier than I would have expected, I think I was feeling the fatigue from the squats.  All in all, a good day jumping back in.  I have to train tomorrow not Wed due to a family trip planned, and then intensity on Friday.  So a bit of a different training week but its all good. 

12/25/20 Friday December 25, 2020 (KBs in Spokane)

    Brought 1 20kg, 2 24kgs and 2 32kgs with me to Spokane.  Basic training today.

Warmups

32kg 2H SW x 10 x 5 sets

20kg SN x 10/10

24kg SN x 10/10

DB 24kgs farmer carries x 2 minutes x 3 sets

I wasn't really planning on training on Christmas but we were going to have a big dinner so after a long walk I did this, just to make room for more food:)

12/24/20 Thursday December 24, 2020 (KBs in Spokane)

   Brought 1 20kg, 2 24kgs and 2 32kgs with me to Spokane.  Basic training today.

Warmups

DB 24kgs Jerks x 10 x 3 sets

DB 24 kgs Snatch x 5 x 2 sets

20kg SN x 10/10

24kg SN x 10/10

DB 32kgs farmer carries x 2 minutes x 3 sets

A bit of training on Christmas Eve.  This was super easy.

12/23/20 Wednesday December 23, 2020 (KBs in Spokane)

  Brought 1 20kg, 2 24kgs and 2 32kgs with me to Spokane.  Basic training today.

Warmups

DB 24kgs FSQ x 8 x 3 sets

DB 32kgs OHP x 3 x 8 sets

DB 32kgs farmer carries x 2 minutes x 3 sets

Left lat tweak was completely gone.  This felt great.  Really strong pressing overhead.  That was a noticeable difference from any time in the past pressing two 32kgs. The barbell OHP has really been helping me, but again, I think it's heavy deadlifts that have improved my overall upper back strength (locking out 400+ on the DL will do that as will just holding that in your hands) and it's carrying over to other things. 

12/21/20 Monday December 21, 2020 (KBs in Spokane)

 Brought 1 20kg, 2 24kgs and 2 32kgs with me to Spokane.  Basic training today.

Warmups

DB 32kgs FSQ x 3 x 8 sets

DB 24kgs OHP x 8 x 3 sets

DB 32kgs farmer carries x 2 minutes x 3 sets

32kg floor press x 4 x 3 sets 

Felt awesome.  Obliques really hit hard.  Left lower lat tightened up a bit from the FSQ, I think it's honestly from driving over here and all the sitting.  But overall very good and enjoyable to get back to some KB work.  Wed I will reverse it, go lighter on the FSQ and heavy on the OHPs. 

12/18/20 Friday December 18, 2020 (Texas method intensity - BB Squat, OHP, DL, Bench)

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

32kg 2H SW x 5

7:45am- Training session -  TM intensity - BB Squat, OHP, DL, Bench

BB Squat:
45 bar x 5
135 x 5

225 x 3
275 x 2
315 x 1

365 x 1

405 x 1

work sets
445 x 5 x 1 set (pretty good set)

BB DL:

warm up
45 bar x 5
135 x 5
225 x 3
315 x 2

405 x 1, bar moved well, cool that the last warm-up is now 4 wheels

work set

450 x 1 single (PR) (really happy about this)

405 x 3 reps (back off set)

BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3

185 x 1

work sets
195 x 4 x 1 set

195 x 2 x 1 set

(Monday's 5 x 5 weight was 175)

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

275 x 1

295 x 1

work sets
307.5 x 1 x 3 sets (Wednesday's 5 x 5 was 265)

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.  Top set on squats, very solid.  I felt some pretty good pop today on the squats, bar placement is so much better, it is staying in place and this is giving me a lot more confidence.  Went right into heavy DL, I got the 450 single, it was a max effort but once it was past the knees, a really strong lock-out at the top.  Great stuff. At some point I am going to have to start working that start off the floor, that's what's really difficult for me. OHP, got one set of 4 at 195, maybe I had the 5th rep, maybe I should have gone for it but I racked it.  Finished with a double at 195.  Bench, did 3 top singles at 307.5, honestly, these were heavy for sure, but my last single was my best rep.  

12/16/20 Wednesday December 16, 2020 (Texas method light - BB Squat, Bench, Chins, Prowler)

  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 -  TM light - BB Squat, OHP, Chins, Prowler

BB Squat:
45 bar x 5
135 x 5

225 x 3

275 x 2

315 x 1

work sets
340 x 5 x 2 sets (80-85% Volume day of 400)

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

250 x 1

work sets
265 x 5 x 3 sets

265 x 4 x 2 sets

265 x 2 x 1 set

25 reps (last Wed 5/5 was 262.5) 

Chins

x 5 x 4 sets

Prowler

2 45s each side x 3 rounds

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 -  Was happy with this.  Not deep enough on the squats though.  Bench went well, that was stronger, stronger than last week at 262.5 5x5 so that is a good thing. 

12/14/20 Monday December 14, 2020 (Texas method volume - BB Squat, OHP, 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 -  TM volume - BB Squat, OHP, DL

BB Squat:
45 bar x 5 x 2 sets 

135 x 5

225 x 3
275 x 2
315 x 1

365 x 1

work sets
405 x 5 x 5 sets 

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

165 x 1

work sets

175 x 5 x 5 sets (PR)

25 reps -  my last 5x5 last Wednesday was 172.5.  This is really good. OHP is moving very well.  I think the heavy deadlifts have helped my upper back and finishing this lift to lockout.  

BB DL (all hooked, no belt):

warm up
135 x 5
225 x 3

315 x 1

work sets

335 x 5 x 1 sets (pulled fast, easy)

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 truly excellent training session today.  5x5 with 405 on squats, I am getting my mojo back, and no more issues with elbows and shoulders.  Bar is sitting much better, not moving, this is very good.  Best OHP 5x5 session - a PR with 175, I got every rep.  My OHP has definitely gotten better lately.  I am able to stay tight and can power through the sticking point around my forehead much better, due to more strength in my upper back.  I honestly attribute this to the heavy DLs and getting that lift moving again.  Really good stuff.  Finished with one top set on lighter DLs, pulled it quick. 

12/11/20 Friday December 11, 2020 (Texas method intensity - BB Squat, Bench, DL, OHP)

 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 -  TM intensity - BB Squat, Bench, DL, OHP

BB Squat:
45 bar x 5
135 x 5

225 x 3
275 x 2
315 x 1

365 x 1

405 x 1

work sets
440 x 5 x 1 set (pretty good set)

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 4 x 1 set (failed on 5th rep) (Monday's 5 x 5 was 262.5)

BB DL:

warm up
45 bar x 5
135 x 5
225 x 3
315 x 2

395 x 1, bar moved well

work set

445 x 1 single (PR) (really happy about this)

405 x 3 reps (back off set)

BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3

185 x 1

work sets
205 x 1 x 3 sets

(Wednesday's 5 x 5 weight was 172.5)

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 - Well, this was cool.  I was able to move up the DL again, got a single for 445 - another PR.  That's I think 7 weeks in a row of moving it up 5lbs a week - this is a great run, and I hope I can keep it going.  It was a tough rep, for sure, and I considered waiting and trying for another single but instead I decided on a back-off triple at 405, which was hard, but not too hard. Those reps moved well.  Next week I will go for 450, which would be a very cool milestone.  I would be more proud of that than the squat sets I worked up to at 470, because I have really had to work at this and learn from mistakes.  Otherwise, the top set for squat was a strong set, that was good.  I was disappointed to miss on the 5th rep of the top bench set, maybe I should have gone for two triples today.  Finished with a couple of heavy singles in the OHP at 205, which were good.  I didn't have much left so I cut it off after 3 singles. A really good week all around. 

12/9/20 Wednesday December 9, 2020 (Texas method light - BB Squat, OHP, Chins, Prowler)

 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 -  TM light - BB Squat, OHP, Chins, Prowler

BB Squat:
45 bar x 5
135 x 5

225 x 3

275 x 2

315 x 1

work sets
330 x 5 x 2 sets (80-85% Volume day of 400)

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

165 x 1

work sets

172.5 x 5 x 5 sets (PR)

25 reps -  my last 5x5 last Monday was 170.  This really surprised me as this was way better than last week and I haven't ever come close to getting a full 5x5 at this weight, so that was pretty cool. 

Chins

x 5 x 4 sets

Prowler

2 45s each side x 3 rounds

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 -  The highlight here was the pressing effort.  This was surprising. I could feel my upper back helping me get through a sticking point and to lockout.  I attribute that directly to the increases in my deadlift, absolutely.  This was pretty exciting. A heavy deadlift is going to help a lot of shit, period.

12/7/20 Monday December 7, 2020 (Texas method volume - BB Squat, Bench, 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 -  TM volume - BB Squat, Bench, DL

BB Squat:
45 bar x 5 x 2 sets 

135 x 5

225 x 3
275 x 2
315 x 1

365 x 1

work sets
400 x 5 x 5 sets 

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

247.5 x 1

work sets
262.5 x 5 x 3 sets

262.5 x 4 x 1 set

262.5 x 3 x 2 sets

25 reps (last Wed 5/5 was 260)

BB DL (all hooked, no belt):

warm up
45 bar x 5
135 x 5
225 x 3

work sets

315 x 5 x 1 sets (pulled fast, easy)

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 - Really happy with this today, particularly better ROM under the bar for squats, this is starting to feel "normal" again yet I have the bar in a better spot, not putting pressure on the wrists and elbows.  A step forward today. Bench was good, pretty heavy, but moved well enough.  DLs to finish were pulled quickly. Decided on 2 sets of 5 today for a little more volume. 

12/4/20 Friday December 4, 2020 (Texas method intensity - BB Squat, OHP, DL, Bench)

 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 -  TM intensity - BB Squat, OHP, DL, Bench

BB Squat:
45 bar x 5
135 x 5

225 x 3
275 x 2
315 x 1

365 x 1

405 x 1

work sets
435 x 5 x 1 set (pretty good set)

BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3

165 x 2

185 x 1

work sets
190 x 4 x 1 set (PR)

190 x 2 x 1 set 

(Monday's 5 x 5 weight was 170)

BB DL:

warm up
45 bar x 5
135 x 5
225 x 3
315 x 2

390 x 1, bar moved well

work set

440 x 1 x 2 singles (PR) (near limit reps but super happy I pulled them and didn't give up)

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

275 x 1

work sets
305 x 1 x 3 singles (PR) (Wednesday's 5 x 5 was 260)

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. Squatting is improving each time, slowly.  By the time I got to the work set I was feeling pretty good, and it was a good set of 5 at 435.  Got two singles at 440 on the DL - PR.  Very happy with this.  Last week's triple at 435 was probably "better" than this because these felt like near limit reps, but I kept pulling and once I got to the knee I was really able to lock out very strongly.  Just very hard off the floor.  Finished with 3 singles on the bench at 305, solid reps. 

12/2/20 Wednesday December 2, 2020 (Texas method light - BB Squat, Bench, Chins (pin firing), Prowler)

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 -  TM light - BB Squat, Bench, Chins

BB Squat:
45 bar x 5
135 x 5

225 x 3

275 x 2

315 x 1

work sets
325 x 5 x 2 sets (80-85% Volume day of 395)

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

245 x 1

work sets
260 x 5 x 3 sets

260 x 4 x 1 set

260 x 3 x 2 sets

25 reps

Last 5x5 was 267.5, this was an appropriate re-start

Chins

x 3 x 15 sets (pin firing)

Prowler

2 45s each side x 3 rounds

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 good day today.  Things are coming back together.  I had some bounce and drive out of the hole in the squats. I'm encouraged.  Bench went well.  I was running out of gas on the set of 4, my last two sets of 3 were good form and locked in.  Finished with a bunch of chins for the elbow, and some prowler work. 

11/30/20 Monday November 30, 2020 (Texas method volume - BB Squat, OHP, 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 -  TM volume - BB Squat, OHP, DL

BB Squat:
45 bar x 5 x 2 sets 

135 x 5

225 x 3
275 x 2
315 x 1

365 x 1

work sets
395 x 5 x 5 sets (a good start here, this went pretty well in general.  Not sure what I will start with for ID, but I think a set of 5 at 440 would be good if I am feeling like it will go on Friday)

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

165 x 1

work sets

170 x 5 x 2 sets

170 x 4 x 3 sets

170 x 3 x 3 sets

25 reps - this was backed off from my last 5x5 at 177.5.  This was a reasonable weight to start back with.

BB DL (all hooked, no belt):

warm up
45 bar x 5
135 x 5
225 x 3

work sets

315 x 5 x 1 set (I wanted to go light here today, I pulled these very fast for me, felt great)

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 reasonable re start here.  The squats were better, the bar was moving less, I was feeling more confident.  Still can't quite get under the bar and get it in place like I want due to the left shoulder, but went to the acupuncturist today and I think something was up with the left side of my neck, which we worked on.  I think that will benefit the left trap and shoulder.  Just happy with the improvement, have to keep inching it forward here.  Overhead presses were pretty good, all things being equal.  Dropped the weight about 5%, and will run up again here with 2.5 lb jumps.  Did one top set of light DLs.  Didn't get chins in today, I'm going to hit those pretty hard on Wed and use the Prowler as well for conditioning.   

11/20/20 Friday November 27, 2020 (BB Squat, DL, Prowler)

 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, DL, Prowler

BB Squat:
45 bar x 5
135 x 5

225 x 3
275 x 2
315 x 1

365 x 1

405 x 1

work sets
435 x 3

435 x 1

435 x 1 (shitty rep, didn't drive the hips, chest got too horizontal)

BB DL:

warm up
45 bar x 5
135 x 5
225 x 3
315 x 2

385 x 1, bar moved well

work set

435 x 3 (PR) (all reps moved pretty fast, happy with this)

Prowler

2 45s - 4 round trips, tried to go fast today with the lighter weight

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 -  Squats felt pretty good through 405.  The top sets weren't great.  I can tell you that damn bar felt heavy on my back today, heavier than I wanted it too. Although bar placement is a little better, I am having trouble getting tight under the bar.  Frustrating.  Probably time to drop the weight, maybe I can hang out around 385 or 390 for sets of 5 and get this back going again. The DL was a highlight, a great top set for a triple at 435, the bar moved well, another PR here.  It's exciting at least that this lift is going well.  First time I think ever since learning this lift that have a little bit of confidence and am not over thinking the pull.  Good stuff.  More prowler work to finish today, I worked that in this week since I dropped the pressing movements.  My issues with the elbows are undoubtedly from squatting, and I will just have to work through this damn thing. I'm going to work some pressing back in next week.  

11/25/20 Wednesday November 25, 2020 (BB Squat, Chins (Pin firing), Prowler)

  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 -  TM light - BB Squat, Chins (pin firing), Prowler

BB Squat:
45 bar x 5
135 x 5

225 x 3

275 x 2

315 x 2

work sets
335 x 5 x 2 sets (improvement here, I could bring the hands in a bit closer, bar didn't move as much)

Chins

x 3 x 15 sets (pin firing protocol per Rippetoe)

Prowler

4 45s - 4 round trips

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 step forward.  Been watching videos on bar placement and I was able to do better today, and I had a little better range of motion in the shoulders as well, which is encouraging.  I could bring the hands in a little bit on the final sets and that really helped me lock in the bar.  The biggest thing is bar placement for me and keeping in place, no pressure on the elbows.  Obviously have to figure this out and be able to translate it at heavier weights.  Chins were good, trying the pin firing method, and then I finished with some rounds on the Prowler, which I really like.  I will keep trying to use it more, it's an excellent tool and I feel great (energized) after doing it, doesn't beat me up.

11/23/20 Monday November 23, 2020 (BB Squat, 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, DL

BB Squat:
45 bar x 5 x 2 sets 

135 x 5

225 x 3
275 x 2
315 x 1

365 x 1

work sets
405 x 3 x 5 sets (took absolutely forever I could not get tight and wasn't confident doing 5s)

315 x 5

BB DL (all hooked, no belt):

warm up
45 bar x 5
135 x 5
225 x 3

315 x 1

work sets

335 x 5 x 2 sets (these were pulled fast and easy)

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 - Well its been a real shit few days.  Had that big training session on Friday, lots of PRs, I guess fell off the cliff here.  My elbows and wrists were killing me all day Sunday.  Just did not feel good.  Left trap off as well.  I had no confidence going into this training session on the squat, I didn't think I would even get under the bar and I barely was able to.  The left shoulder and elbow just continue to be a major issue and particularly the shoulder, I just cannot get into the right position.  It's been incredibly frustrating.  So I eked this out today but it wasn't very good.  Deadlifts were solid, so that's about the only thing I have going for me right now, so I will focus on the positive.  I'm dropping pressing movements for this week at a minimum.  I want to sort out the shoulder stuff, and just give the pressing a rest to allow my elbows and wrists some time to recover.  I think the technique improvements with my hands on the squat have taken a massive amount of pressure off the wrists because I am no longer allowing really any extension, so that's good.  The issue there is shoulder, and left elbow.  I'll keep working on the squat, I can chin, I can deadlift, and I can do some prowler work as well.  I had my acupunturist / bodyworker do some work today and that helped, and will hit the chiropracter tomorrow.  It's time for some sort of regroup here. I've said it several times, but in all reality I really could use some help from an independent coach. 

11/20/20 Friday November 20, 2020 (Texas method intensity - BB Squat, OHP, DL, Bench)

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 -  TM intensity - BB Squat, OHP, DL, Bench

BB Squat:
45 bar x 5
135 x 5

225 x 3
275 x 2
315 x 1

365 x 1

405 x 1

430 x 1

work sets
450 x 5 x 1 set (last rep bar speed slowed down a lot)

BB DL:

warm up
45 bar x 5
135 x 5
225 x 3
315 x 2

385 x 1, bar moved well

work set

430 x 3 (PR) (all reps moved pretty fast, happy with this)

Break for a work phone call 

BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3

165 x 2

185 x 1

work sets
192.5 x 3 x 2 sets (PR) (Monday's 5 x 5 weight was 177.5)

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

275 x 1

295 x 1

work sets
312.5 x 3 singles (PR) (Wednesday's 5 x 5 was 270)

Left bicep was starting to tighten, I didn't feel a need try and get 2 more singles.  This was good enough given the issues I have had recently with my wrists and elbows.  Stop while I am ahead.

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 - Squat top set was harder, harder than I wanted it to be, I just will not be at my best until I can get the shoulder and elbow stuff worked out.  Having trouble making a shelf and keeping a shelf past 3 reps. The bar just starts to want to move down my back.  I had a meeting that was going to interrupt my training so I wanted to jump right to DL and just get it done.  I had a great top set triple at 430 for a PR, I am really excited to be able to keep moving the DL up.  Really a good sign and I think there is less lower back fatigue from squats so that is helping me.  OHP went well, focused on not letting my wrists extend at all, these were good sets.  Bench was definitely "hard" but I am now on the cusp of 3 plates, which will be a lifetime milestone.  I will definitely be filming that session and I hope to get heathier between now and that attempt, in 2 weeks. 

11/18/20 Wednesday November 18, 2020 (Texas method light - 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 -  TM light - BB Squat, Bench, Chins

BB Squat:
45 bar x 5
135 x 5

225 x 3

275 x 2

315 x 1

work sets
345 x 5 x 2 sets (80-85% Volume day of 410)

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

250 x 1

work sets
270 x 5 x 1 set 

270 x 4 x 3 sets

270 x 3 x 2 sets

270 x 2 

25 reps

PR (267.5 on last 5x5, planning on two sets of 3 at 292.5 on Friday)

Chins

x 5 x 3 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 -  A major success given the problems with the right wrist the last two days.  After acupuncture massage and a chiro adjustment, it definitely responded.  I was able to lock it in today, not get the wrist in extension, and no issues with the squat or bench.  I decided not to grind on the bench today, I did not want to mess with the wrist, so I just stopped before getting to any potentially grinding rep.  I was fine with the overall effort.  In the circumstances this was an appropriate adjustment. 

11/16/20 Monday November 16, 2020 (Texas method volume - BB Squat, OHP, DL, Chins - pin firing)

 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 -  TM volume - BB Squat, OHP, DL, chins - pin firing

BB Squat:
45 bar x 5 x 2 sets 

135 x 5

225 x 3
275 x 2
315 x 1

365 x 1

390 x 1

work sets
410 x 5 x 5 sets

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

165 x 1

work sets

177.5 x 4 x 4 sets

177.5 x 3 x 3 sets

25 reps

BB DL (all hooked, no belt):

warm up
45 bar x 5
135 x 5
225 x 3

work sets

315 x 5 x 1 set (I wanted to go light here today, I pulled these very fast for me, felt great)

Chins - pin firing protocol

x 3 x 15 sets

Trying to work on the golfer's elbow per Rippetoe method

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 going pretty well until a weird rep on the overhead press that put a lot of pressure on my right pinkie finger / wrist which feels like shit now.  I had my acupuncturist / bodyworker treat it today, helped quite a bit, but I'll have to see where this goes. Disappointing.  I am not quite sure what occurred other than I think the weight shifted suddenly on the press and I just overloaded it.  Still having issues anyway with the elbows and the treatment today revealed a ton of tight spots in my forearms, etc.  Just a lot going on here, unfortunately.  Hoping my body responds in 48 hours. 

11/13/20 Friday November 13, 2020 (Texas method intensity - BB Squat, Bench, DL, OHP)

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 -  TM intensity - BB Squat, Bench, DL, OHP

BB Squat:
45 bar x 5
135 x 5

225 x 3
275 x 2
315 x 1

365 x 1

405 x 1

425 x 1

work sets
445 x 5 x 1 set (this was more difficult than 2 sets of 3 last week, as expected)

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

275 x 1

work sets
287.5 x 3 x 2 sets (PR) (Monday's 5 x 5 was 267.5)

BB DL:

warm up
45 bar x 5
135 x 5
225 x 3
315 x 2

385 x 1, bar moved well

work set

425 x 3 (PR) (all reps moved pretty fast, happy with this)

BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3

165 x 2

185 x 1

work sets
207.5 x 1 x 5 singles (PR) (Wednesday's 5 x 5 weight was 175)

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 strong day today.  Top set on squats at 445 was ok, the first 3 reps were good, I didn't like the depth on 4 and 5.  Still dealing with the left elbow and it's challenging to keep that bar in place.  I will keep working at it.  To get a top set of 5 in the circumstances was good enough.  Things got better from there.  Bench was solid, PR triples at 287.5, which is good. Perhaps I can keep running this up and get triples at 300, which would be awesome.  DL, best DL session every so that's the highlight for the day.  Never DL's 425, I got it for a triple.  That's great and I am so glad I have been able to get this lift moving again.  Finished with 5 singles on OHP at 207.5, a PR, these were pretty hard, and it's only going to get more difficult, but bar didn't slow down on the reps.  Overall, very good. Time to rest.

11/11/20 Wednesday November 11, 2020 (Texas method light - BB Squat, OHP, Chins, Prowler)

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 -  TM light - BB Squat, OHP, Chins, Prowler

BB Squat:
45 bar x 5
135 x 5

225 x 3

275 x 2

315 x 1

work sets
345 x 5 x 2 sets (80-85% Volume day of 405)

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

165 x 1

work sets

175 x 4 x 6 sets

175 x 3 x 1 sets

27 reps

Chins - pin firing protocol

x 5 x 3 sets (pretty hard, left elbow not great)

Prowler +4 plates - 3 round trip 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 -  Pretty easy today.  Left elbow was troublesome but I was able to work around it.  It is getting better, it's just going to take time.

11/9/20 Monday November 9, 2020 (Texas method volume - BB Squat, Bench, DL, Chins - pin firing)

 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 -  TM volume - BB Squat, Bench, DL, chins - pin firing

BB Squat:
45 bar x 5 x 2 sets 

135 x 5

225 x 3
275 x 2
315 x 1

365 x 1

385 x 1

work sets
405 x 5 x 5 sets

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

250 x 1

work sets
267.5 x 5 x 3 sets 

267.5 x 3 x fail on 4

267.5 x 3 x 2 sets

25 reps

PR (265 on last 5x5, planning on two sets of 3 at 290 on Friday)

BB DL (all hooked, no belt):

warm up
45 bar x 5
135 x 5
225 x 3

work sets

315 x 5 x 2 sets (I wanted to go lighter here today, I pulled these very fast for me, felt great)

Chins - pin firing protocol

x 3 x 13 sets

Trying to work on the golfer's elbow per Rippetoe method

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 - Very happy with how this went.  Left elbow is certainly a challenge, the elbow sleeves are helping a lot.  I am working through the issues.  I have a lot better bar placement, and my wrists are no longer in extension in the squat.  This is excellent.  Over time these improved techniques are really going to help me.  This was necessary.  I am getting better depth as well. Once the left elbow alleviates I will be able to focus on other aspects of that lift but for now all of my thought is going into keeping the bar in place.  Bench was pretty strong.  The last set of 5 was a grind and I was fatiguing after that.  DL was pulled very fast, that is a great sign.  And finished with high rep chins per Rippetoe method to work through this elbow issue.  

11/6/20 Friday November 6, 2020 (Texas method intensity - BB Squat, OHP, DL, Bench)

  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 -  TM intensity - BB Squat, OHP, DL, Bench

BB Squat:
45 bar x 5
135 x 5

225 x 3
275 x 2
315 x 1

365 x 1

405 x 1

425 x 1

work sets
440 x 3 x 2 sets (this went pretty well)

BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3

165 x 2

185 x 1

work sets
190 x 3 x 2 sets (PR) (Monday's 5 x 5 weight was 172.5)

BB DL:

warm up
45 bar x 5
135 x 5
225 x 3
315 x 2

375 x 1, bar moved well

work set

420 x 3 (PR) (all reps moved pretty fast)

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

275 x 1

work sets
310 x 1 x 5 singles (PR) (Wednesday's 5 x 5 was 265)

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 - All in all a great training session and I am headed back in the right direction.  I used elbow sleeves from SBD that arrived this week for the first time, and they definitely helped me.  Particularly allowed me to get under the bar a little better for the squat.  I dropped the weight down to 440, triples felt fine, I am not sure about sets of 5 yet (elbow barks) but hoping I can do 405 for 5 x 5 on Monday.  OHP was a PR for triples at 190 and was strong.  DL was a breakthrough, this was a major PR for me and the bar moved really well.  The squatting is fatiguing my low back by the time I try and do heavy DL on Fridays.  I felt that a lot of fatigue had dissipated and this was the first time I can remember feeling fresh for a heavy DL attempt, and it showed.  Super exciting.  Finished with 5 singles at 310 on the bench, a PR, I am very close now to 3 plates, though I will say these were challenging.  

11/4/20 Wednesday November 4, 2020 (Texas method light - BB Squat, Bench, Chins (pin firing))

 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 -  TM light - BB Squat, Bench, Chins (pin firing)

BB Squat:
45 bar x 5
135 x 5

225 x 3

275 x 2

315 x 1

335 x 1

work sets
345 x 5 x 1 set

345 x 3 x 3 sets

345 x 5 x 1 set

I just had to play around here and it took forever as I just could not get comfortable under the bar. Left shoulder and elbow just not cooperating. 

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

250 x 1

work sets
265 x 5 x 3 sets 

265 x 4 x 1 set

265 x 3 x 2 sets

25 reps

PR (262.5 on last 5x5, planning on two sets of 3 at 287.5 on Friday)

Chins - pin firing protocol

x 2 x 20 sets

x 3 x 2 sets

Trying to work on the golfer's elbow per Rippetoe method

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 declare victory of some sort.  The squats were really hard to get into position to.  The weight itself felt very light.  It's just going to take some time to work through the left shoulder and elbow issues to the point where it is calmed down and will let me squat.  I did improve the bar placement - I for sure have been carrying the dame thing too low - and got it to the point where I have the pressure off my wrists.  This will take some getting used to but the biggest issue is the left elbow being so sensitive to positioning.  I won't be giving up on this.   Elbow didn't bother me at all in the bench. And the pin firing protocol on the chins was fine too.  I'll bump it to 3 rep sets next time (do this every 4-5 days).  Fingers crossed this works. 

11/2/20 Monday November 2, 2020 (Injury pause - Texas method volume - BB Squat, OHP, 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 -  TM volume - BB Squat, OHP, DL

BB Squat:
45 bar x 5 x 2 sets Tremendous issues getting under the bar today - for everything - I could not do it.  Very uncomfortable.  Left shoulder and elbow prevented me from getting it done. 
135 x 5

225 x 5
275 x 2
315 x 1

365 x 1

405 x 1

work sets
425 x 3 x 1 set Done, Racked it.  Tried many other times and just could not get under the bar due to the left shoulder and left elbow. Way, way too painful. 

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

155 x 2

work sets

172.5 x 3 x 7 sets

172.5 x 2 x 2 sets

25 reps (felt fine, didn't push that hard)

BB DL (all hooked, no belt):

warm up
45 bar x 5
135 x 5
225 x 3

315 x 1

work sets

335 x 5 x 4 sets (increased volume here due to not being able to squat - this might become a new thing unfortunately....)

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 - Elbows were killing me this weekend, particularly the left elbow, and my old injuries in the left shoulder have come home to roost again.  I have not had good hand and elbow position on the squat, and I am going to have to figure something out.  I have to get the weight out of my hands and wrists and elbows and fully on to my back.  My shoulder mobility issues make this challenging but I have to figure this out.  Can't be dealing with this and have to work through it.  Frankly with my DL stalled and the squat getting so far out in front, it will be good to go back to work here, drop the weight on the squat, fix the grip, get deeper, and work back up.  The overhead lifts have been going very well, I am not sure if they are contributing to the issues or if its mainly the squat grip. Had my acupuncturist / bodyworker look at it today and it was the left supraspinatus mainly that had totally locked up and was limited range of motion.  We'll see how this goes, I'll be doing Rippetoe's Pin Firing Protocol for the elbows again. It has worked before, it will work again, probably will be painful as hell.  Trying to decide if I want to start it tomorrow or attempt it at the end of Wednesday's workout.  For today, at least I was able to salvage something by overhead pressing and deadlifting, neither of which bothered me.  I also accidentally started to bench before realizing it was a pressing day, and up to 225 was fine, when I stopped to start pressing.  I think this will be a matter of going back to work on the squat and fixing my grip.  Have to get this figured out. 

10/30/20 Friday October 23, 2020 (Texas method intensity - BB Squat, Bench, DL, OHP)

  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 -  TM intensity - BB Squat, Bench, DL, OHP

BB Squat:
45 bar x 5
135 x 5

225 x 3
275 x 2
315 x 1

365 x 1

405 x 1

440 x 1

work sets
470 x 3 x 2 sets (PR) (Monday's 5 x 5 was 425)

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

275 x 1

work sets
285 x 3 x 2 sets (PR) (Monday's 5 x 5 was 262.5)

BB DL:

warm up
45 bar x 5
135 x 5
225 x 3
315 x 2

375 x 1, bar moved ok

work set

415 x 1 (slow but decent rep)

Couldn't break the bar after this despite repeated attempts to get more singles.

BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3

165 x 2

185 x 1

work sets
205 x 1 x 5 singles (PR) (Wednesday's 5 x 5 weight was 170)

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 - Writing this on Monday.  Well, I guess this was the training session that broke the camel's back, so to speak, go read Monday's log.  Another 3 PRs, this has been a crazy string of PRs, and I probably should have known this was coming. 

10/28/20 Wednesday October 28, 2020 (Texas method light - BB Squat, OHP, Chins, Curls)

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 -  TM light - BB Squat, OHP, Chins, Curls

BB Squat:
45 bar x 5
135 x 5

225 x 3

275 x 2

315 x 1

work sets
345 x 5 x 2 sets (80-85% of planned Volume day of 425)

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

155 x 2

work sets

170 x 5 x 1 set

170 x 4 fail on 5 x 1 set

170 x 4

170 x 3 fail on 4

170 x 3

170 x 2 fail on 3 (out front technical issue)

170 x 3

25 reps (not that great today)

Chins

x 7

x 5

x 5 (chins aren't that strong, I think too much accumulated fatigue)

Barbell curls

45 bar x 10 x 1 set

65 x 5 x 1

75 x 5 x 2 sets

80 x 5 x 1

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 -  Decent day.  There is a lot of accumulated fatigue going on for sure. 

10/26/20 Monday October 26, 2020 (Texas method volume - BB Squat, Bench, 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 -  TM volume - BB Squat, Bench, DL

BB Squat:
45 bar x 5 x 2 sets
135 x 5

225 x 5
275 x 2
315 x 1

365 x 1

405 x 1

work sets
425 x 5 x 5 sets (~90% of planned Intensity day of 470) (PR)

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

245 x 1

work sets
262.5 x 5 x 3 sets 

262.5 x 4 x 2 sets 

262.5 x 2

25 reps

PR (260 on last 5x5, planning on one set of 5 at 285 on Friday)

BB DL (all hooked, no belt):

warm up
45 bar x 5
135 x 5
225 x 3

315 x 1

work sets

335 x 5 x 2 sets (last week volume day was 320 x 5 x 2 sets, I went heavier than I intended here)

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 - The squats were murder today.  That was fucking hard.  But I got it done, with some generous rest in there.  Didn't sleep all that well and just felt tired and run down before I started training, so I knew this was going to be pretty damn hard.  But I got it done. Bench was reasonably strong.  I am on a nice run on that lift right now.  DLs were - well they were fine but I was pretty damn tired.  But pulled pretty strong. 

10/23/20 Friday October 23, 2020 (Texas method intensity - BB Squat, OHP, DL, Bench)

 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 -  TM intensity - BB Squat, OHP, DL, Bench

BB Squat:
45 bar x 5
135 x 5

225 x 3
275 x 2
315 x 1

365 x 1

405 x 1

435 x 1

work sets
465 x 5 x 1 set (PR) (Monday's 5 x 5 was 420)

BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3

165 x 2

work sets
187.5 x 3 x 2 sets (PR) (Monday's 5 x 5 weight was 167.5)

BB DL:

warm up
45 bar x 5
135 x 5
225 x 3
315 x 2

370 x 1, bar moved ok

work set

410 x 3, looked pretty good on video

went back to try a second triple, wasn't happening.  

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

275 x 1

work sets
305 x 1 x 5 singles (PR) (Wednesday's 5 x 5 was 260)

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 excited.  Another squat PR, but it may be time to try two triples next week instead of one set of 5 on ID.  OHP was strong.  DL, improved, only got 3 heavy singles last week at 405, one triple at 410 this week is an improvement.  The bench was my favorite.  5 singles at 305, I continue a slow assault on 315 - 3 plate bench.  I am close. I started this year benching 185. 

10/21/20 Wednesday October 21, 2020 (Texas method light - BB Squat, Bench, Chins, Curls)

 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 -  TM light - BB Squat, Bench, Chins, Curls

BB Squat:
45 bar x 5
135 x 5

225 x 3

275 x 2

315 x 1

work sets
340 x 5 x 2 sets (80-85% of planned Volume day of 420) (dropped down from 350 last week, good decision)

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

245 x 1

work sets
260 x 5 x 4 sets 

260 x 4 x 1 set (racked, I was not going to get a 5th rep)

I forgot to go back and do a single to complete the 5x5

PR (257.5 on last 5x5, planning on  5 singles at 305 or 302.5 on Friday)

Chins

x 9

x 7

x 5 (chins aren't that strong - have to think about this, I probably need more volume to drive change)

Barbell curls

45 bar x 10 x 1 set

65 x 5 x 1

75 x 5 x 1

80 x 5 x 1

82.5 x 5 x 1

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 -  Overall a good training day.  I was pleased with the bench, it was strong, I nearly got the 5x5, just one rep shy.  Can keep moving up in weight.  Squats were good, depth was good, took a long time to warm up though.  Chins were pretty weak, I think I need more volume to drive change here.  I like the barbell curls to finish.

10/19/20 Monday October 19, 2020 (Texas method volume - BB Squat, OHP, 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 -  TM volume - BB Squat, OHP, DL

BB Squat:
45 bar x 5 x 2 sets
135 x 5

225 x 5
275 x 2
315 x 1

365 x 1

405 x 1

work sets
420 x 5 x 5 sets (~90% of planned Intensity day of 465) (PR)

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

155 x 2

work sets

167.5 x 5 x 1 set

167.5 x 4 x 5 sets

25 reps (this is the best volume pressing day I have ever had)

BB DL (all hooked, no belt):

warm up
45 bar x 5
135 x 5
225 x 3

315 x 1

work sets

320 x 5 x 2 sets (last week volume day was 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

9:15am - Complete

Notes - A good day.  Heavy squats for volume are absolutely getting tough, no doubt.  I'm pretty pleased with what I see on video in terms of bar control, bar speed, depth pretty good on most reps, even into the last sets.  It might be time for a slight back off in intensity on volume day, but so far I am still able to hit the heavy set of 5 on intensity day, so we will see what happens this Friday.  For OHP I have to say this is probably the best OHP day I have ever had.  I was hitting the right spot (midfoot) with the bar, very in balance, and was able to really drive the bar up through lockout.  The last rep on the last couple of sets of 4 was tough, but I got the reps.  I think the thing that probably sticks out most on the TM thus far is the strength I am gaining in the pressing movements.  Certainly hitting the bench and OHP 2x each per week has really helped.  The DL was fine, obviously pretty fatigued but I feel like I pulled these pretty fast and dragged the bar right up my legs.  Technique has gotten a little better.  I think it's still ok to pull 2x per week but we will see if I am able to pull the planned 410 this Friday for reps. 

10/16/20 Friday October 16, 2020 (Texas method intensity - BB Squat, Bench, DL, OHP, Prowler)

 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 -  TM intensity - BB Squat, Bench, DL, Prowler

BB Squat:
45 bar x 5
135 x 5

225 x 3
275 x 2
315 x 1

365 x 1

405 x 1

435 x 1

work sets
460 x 5 x 1 set (PR) (Monday's 5 x 5 was 415)

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

265 x 1

work sets
282.5 x 4 fail on 5 (PR) (Monday's 5 x 5 was 257.5)

BB DL:

warm up
45 bar x 5
135 x 5
225 x 3
315 x 2

375 x 1, bar moved slow

work set

415 x fail.  Didn't move.

405 x 1 x 3 singles (very slow off the floor, but good lockouts once I got the bar to my knees it was ok)

BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3

165 x 2

185 x 1

work sets
202.5 x 1 x 5 singles (PR) (Wednesday's 5 x 5 weight was 165)

Prowler 

2 45s 3 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 - Squat - another PR set of 5, 460.  It was tough but looking on video, bar speed good, depth good.  Bench - another PR for 4 at 282.5, tried for 5, it wasn't close. DL - I declare victory after defeat, I couldn't break the bar at 415, was pissed, just said I have to get some heavy singles here, and moved 3 slow off the floor singles at 405, past the knee and lockouts were strong through.  So slow, very slow off the floor. OHP was actually very good with 5 successful PR singles at 202.5.  It would be super cool to press 2 plates on each side.  It's slow progress, but nonetheless progress is happening to that next milestone. 

10/14/20 Wednesday October 14, 2020 (Texas method light - BB Squat, OHP, Chins, Curls)

  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 -  TM light - BB Squat, OHP, Chins, Curls

BB Squat:
45 bar x 5
135 x 5

225 x 3

275 x 2

315 x 1

work sets
350 x 5 x 2 sets (80-85% of planned Volume day of 415) (this was too high, I think I need to aim for lower end of this range.  80% would have been 338lbs.   Unnecessarily hard and not recovered from Monday). 

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

155 x 1

work sets

165 x 5 x 1 set

165 x 3 x fail on 4 1 set

165 x 3 x 5 sets

165 x 2

25 reps

Chins

x 9

x 8

x 7 (better effort on chins today)

Barbell curls

45 bar x 10 x 1 set

65 x 5 x 1

75 x 5 x 1

80 x 5 x 1

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 -  Terrible night's sleep, baby was all over the place and I was tossing and turning.  Had a big impact today, was very fatigued.  Squats and the OHP were hard. The work got done.  The OHP is slowing down, it's difficult to get 5s now on multiple sets.  But today sucked.  On a different day this would have been better than this result.  

10/12/20 Monday October 12, 2020 (Texas method volume - BB Squat, Bench, 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 -  TM volume - BB Squat, Bench, DL

BB Squat:
45 bar x 5 x 2 sets
135 x 5

225 x 5
275 x 2
315 x 1

365 x 1

395 x 1

work sets
415 x 5 x 5 sets (~90% of planned Intensity day of 460) (PR)

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

work sets
257.5 x 4 x 1 set - cramp in right hip flexor I had to rack as I didn't want to try for the last rep and have an issue

257.5 x 5 x 3 sets

257.5 x 4 x 1 set - another cramp, same spot, I may not have been able to get the 5th rep anyway

257.5 x 2 

PR (255 on last 5x5, planning on  1 x 5 at 282.5 on Friday)

BB DL (all hooked, no belt):

warm up
45 bar x 5
135 x 5
225 x 3

work sets

315 x 5 x 2 sets (just decided to dial it way back to see if that alleviates low back fatigue for heavy pull on Friday)

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 - Overall a good day.  Squats went very well, they are extremely hard, no doubt, but I am able to maintain form for all 5 sets.  Bar is not really slowing down either.  Rest between sets is very important, I do that, I can continue to make reps and inch up.  Bench was good, I felt strong, I had cramps on two of the sets which threw things off.  The cramps are from squatting first, and this does happen sometimes.  Same spot every time, right hip flexor. Pretty strong through at 257.5 5x5.  DL, I just dialed it way back, took 10% off the bar from last volume day of 345 x 5 x 2.  We'll see if this helps a little bit.  I am not quite sure how to approach the DL at this point.  I need to go back and read Practical Programming again.

10/9/20 Friday October 9, 2020 (Texas method intensity - BB Squat, OHP, DL, 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 -  TM intensity - BB Squat, OHP, DL, Bench, Chins

BB Squat:
45 bar x 5
135 x 5

225 x 3
275 x 2
315 x 1

365 x 1

405 x 1

435 x 1

work sets
455 x 5 x 1 set (PR) (Monday's 5 x 5 was 410)

BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3

165 x 2

work sets
185 x 4 x 1 fail on 5 (PR) (Monday's 5 x 5 weight was 162.5)

185 x 1

BB DL:

warm up
45 bar x 5
135 x 5
225 x 3
315 x 2

385 x fail, fail, could not break the bar off the floor.  Low back super fatigued.  Stopped.

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

275 x 1

work sets
300 x 1 x 5 singles (PR) (Wednesday's 5 x 5 was 255)

Chins

x 5

x 5

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 bit of a mixed bag here, though I'd like to say mostly good, other than the fact that my DL is completely stalled out, and I suspect I know why.  On squat - a PR set of 5 at 455.  That was super cool.  Looking at the video, last rep was tough, bar did slow down, but still ok speed.  Exciting to put 4 plates on each side plus a 25.  That was super cool.  Another PR on the OHP, nearly got a set of 5 with 185, just stalled out at the eyes on the last rep.  I think I will only move up 2.5lbs now on the OHP as progress is stalling trying to take these 5 lb jumps.  Bench - awesome to be able to say I hit a milestone here with a 300 lb bench, never done that before, and hit it with 5 singles and had some left in the tank.  I will keep inching this up, I see a 3-plate bench at 315 in my near future which is really exciting to say.  Now to the DL - I did not have it today.  Felt a lot of low back fatigue and when I got to my last warmup at 385 I could not even break the bar off the ground.  All of the 5/x5 squatting and pulling on Mondays is leaving my in a position of too much accumulated fatigue when I get to the one heavy pull on Fridays.  I think I need to drop the pulling on Mondays in favor of lighter pulls, maybe just chins even, or perhaps it's time to start trying some barbell rows.  I'm always squatting first and pulling in a fatigued state, and my DL has always lagged as a result, plus I think I am just built a little bit better for squat than the DL.  In any event it's a real downer.  I have some mental issues with this lift as well as I have lost a lot of confidence when pulling heavy given the frequent stalls.   I finished today with a few chins just to get in some extra work there. 

10/7/20 Wednesday October 7, 2020 (Texas method light - BB Squat, Bench, Chins, Curls)

 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 -  TM light - BB Squat, OHP, Chins, Curls

BB Squat:
45 bar x 5
135 x 5

225 x 3

275 x 2

315 x 1

work sets
345 x 5 x 2 sets (80-85% of planned Volume day of 410)

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

work sets
255 x 5 x 4 sets - PR (252.5 on last 5x5, planning on  1 x 5 at 300 on Friday)

255 x 4 fail on 5

Chins

x 5

x 5

x 5 (chins were so so hard today)

Barbell curls

45 bar x 10 x 1 set

65 x 10 x 1

75 x 5 x 1

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 -  Decent.  I was really exhausted.  Not really recovered from Monday's training.  Definitely very fatigued.  The 5 x 5 squats just zap you.  I damn near got the 5 x 5 on the bench, really I was cruising along but I was not getting that last rep today, no way, no how.  Still, a PR and things keep moving up.  

10/5/20 Monday October 5, 2020 (Texas method volume - BB Squat, OHP, 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 -  TM volume - BB Squat, OHP, DL

BB Squat:
45 bar x 5 x 2 sets
135 x 5

225 x 5
275 x 2
315 x 1

365 x 1

395 x 1

work sets
410 x 5 x 5 sets (~90% of planned Intensity day of 455) (PR)

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

155 x 1

work sets

162.5 x 5 x 2 sets 

162.5 x 4 x 3 set

162.5 x 3 x 1 sets

BB DL (all hooked, no belt):

warm up
45 bar x 5
135 x 5 x 2 sets
225 x 3
315 x 2

work sets

350 x 5 x 2 sets (~80% of planned intensity day of 420)

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 - Tough day, man those 5 x 5 squats are HARD.  Looking at the video, I keep good form all the way through the last rep and didn't cut depth.  Something to be proud of. Having to do 5x5 OHP right after is depressing, but I took a rest and got after it and that 5x5 was good, even though I am not getting all 5 sets these are good reps and I am getting stronger.  DLs were pretty good, I am trying to make a big chest and squeeze the bar off the floor.  

10/2/20 Friday October 2, 2020 (Texas method intensity - BB Squat, Bench, DL, OHP)

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 -  TM intensity - BB Squat, Bend, DL, OHP

BB Squat:
45 bar x 5
135 x 5

225 x 3
275 x 2
315 x 1

365 x 1

405 x 1

430 x 1

work sets
450 x 5 x 1 set (PR) (Monday's 5 x 5 was 405)

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

255 x 1

work sets
280 x 1 x 4, missed on 5, this was a PR set of 4 (Monday's 5 x 5 was 252.5)

BB DL (all hooked, belt at 315):

warm up
45 bar x 5
135 x 5
225 x 3
315 x 2

365 x 1 

work set

415 x 4, hitched on 4, didn't try and pull a 5th rep - 4 reps was a PR (Monday's 5 by 2 was 345)

Came back to try and get 1 more rep, couldn't get break the bar off the ground.  Bad breathing too.  Shit attempt. 

BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3

185 x 1

work sets
200 x 1 x 5 singles  (PR) (Wednesday's 5 x 5 weight was 160)

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 - Great training session.  PR set of 5 on the squat at 450.  PR set of 4 on bench at 280.  PR set of 4 on DL at 415.  PR for 5 singles in the OHP at 200.  Disappointed for sure to not get the 5th rep on the bench or DL, the DL is more frustrating, this lift is confounding me, but this was still a PR so that's cool.  Upper body lifts are going well.  

9/30/20 Wednesday September 30, 2020 (Texas method light - BB Squat, OHP, Chins, Curls)

 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 -  TM light - BB Squat, OHP, Chins, Curls

BB Squat:
45 bar x 5
135 x 5

225 x 3

275 x 2

315 x 1

work sets
340 x 5 x 2 sets (80-85% of planned Volume day of 405)

BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3

work sets
160 x 5 x 3 sets 

160 x 4 x 1 set

160 x 3 x 2 sets

Chins

x 9

x 6

x 5

Barbell curls

45 bar x 10 x 1 set

70 x 10 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

9:15am - Complete

Notes -  A very good training session.  I was fatigued.  Haven't been sleeping well.  Been working a lot.  OHP went better than I thought it would so that's a bonus. 

9/28/20 Monday September 28, 2020 (Texas method volume - BB Squat, Bench, 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 -  TM volume - BB Squat, Bench, DL

BB Squat:
45 bar x 5 x 2 sets
135 x 5

225 x 5
275 x 2
315 x 1

365 x 1

work sets
405 x 5 x 5 sets (~90% of planned Intensity day of 450) (PR)

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

work sets
252.5 x 5 x 5 sets - PR (250 on last 5x5, planning on  1 x 5 at 280 on Friday) (PR)

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

work sets

345 x 5 x 2 sets (~80% of planned intensity day of 415)

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 cool to say I did a squat 5 x 5 with 4 plates - really happy about that.  A gut check.  Followed that up with a 5 x 5 bench at 252.5 where I got all reps.  Really good sign.  Also, DLs were pulled pretty fast and strong.  Overall a great day, will need a lot of recovery time I suspect. 

9/25/20 Friday September 25, 2020 (Texas method intensity - BB Squat, OHP, DL, Bench)

  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 -  TM volume - BB Squat, OHP, DL, Bench

BB Squat:
45 bar x 5
135 x 5

225 x 3
275 x 2
315 x 1

365 x 1

405 x 1

425 x 1

work sets
445 x 5 x 1 set (PR) (Monday's 5 x 5 was 400)

BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3

165 x 1

work sets
180 x 5 x 1 set (Monday's weight was 155, this was a PR for a set of 5)

BB DL (all hooked, belt at 315):

warm up
45 bar x 5
135 x 5
225 x 3
315 x 2

365 x 1 

work set

405 x 5 (pulled pretty fast and strong, 4th rep didn't lock out hard enough) (Monday's 5 by 2 was 335)

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

275 x 1

work sets
295 x 1 x 5 singles (Monday's 5 x 5 was 250)

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 training session. PR for a set of 5 on the squat, that's exciting.  PR on a set of 5 for the OHP, that's exciting.  A  "good" DL set of 5, didn't lock out the 4th rep hard with the hips enough watching the video, but all other reps were good.  Had not done heavy singles on bench for quite some time, and these went fine at 295.  Next time singles are up, a 300 lb bench going for a PR.  

9/23/20 Wednesday September 23, 2020 (Texas method light - BB Squat, Bench, Chins, Curls)

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 -  TM light - BB Squat, Bench, Chins, Curls

BB Squat:
45 bar x 5
135 x 5

185 x 3

225 x 3
275 x 2

315 x 1

work sets
335 x 5 x 2 sets (80-85% of planned Volume day of 400)

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

work sets
250 x 5 x 4 sets - PR (247.5 on last 5x5, planning on 5 singles at 295 on Friday) 

250 x 4, fail on 5, x 1 set

Chins

x 9

x 6

x 5 (chins kind of hard today)

Barbell curls

45 bar x 10 x 1 set

70 x 10 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

9:15am - Complete

Notes -  Good training day. Deep squats, felt pretty good.  PR for 5 x 5 on the bench a@ 250, I did not get the last rep, I wish I would have rested a little bit more before the last set, I think I rushed it.  I also didn't get good enough leg drive.  Still, this was pretty good today.  Moving forward. 

9/21/20 Monday September 21, 2020 (Texas method volume - BB Squat, OHP, 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 -  TM volume - BB Squat, OHP, DL

BB Squat:
45 bar x 5 x 2 sets
135 x 5

225 x 5
275 x 2
315 x 1

365 x 1

work sets
400 x 5 x 5 sets (~90% of planned Intensity day of 445)

BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3

work sets
157.5 x 5 x 2 sets 

157.5 x 4 x 3 sets

157.5 x 3

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

work sets

335 x 5 x 2 sets (~80% of planned intensity day of 405)

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 - Very good training session.  5 x 5 PR, almost at 4 plates for 5x5 squats.  OHP was ok, I didn't get the 5 x 5, but I felt this was reasonable progress.  The DLs were pulled strong and quickly.  That is going much better than 2 weeks ago.

9/18/20 Friday September 18, 2020 (Texas method intensity - BB Squat, Bench DL, OHP)

 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 -  TM volume - BB Squat, Bench, DL, OHP

BB Squat:
45 bar x 5
135 x 5

225 x 3
275 x 2
315 x 1

365 x 1

405 x 1

work sets
440 x 5 x 1 set (PR) (Monday's 5 x 5 was 395)

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

255 x 1

work sets
275 x 5 x 1 set (PR) (Monday's 5 x 5 was 247.5)

BB DL (all hooked, belt at 315):

warm up
45 bar x 5
135 x 5
225 x 3
315 x 2

365 x 1 

work set

395 x 5 (pulled fast and strong) (Monday's 5 by 2 was 325)

BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3

185 x 1

work sets
195 x 1 

200 x 1 x 3 (PR)

200 x miss

200 x miss

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 truly excellent training day. Felt very strong today. More rested.  Things have turned around here recently.  Tied a squat PR with 440, but at better depth than I did before.  One set of 5 on bench at 275 was a PR - very strong, surprised myself a little.  Pulled one set of 5 on the DL at 395, very strong, this is encouraging.  And based on changes in programming, finished with OHP heavy singles today.  I had not hit heavy singles for quite some time so I was not sure where to go with the weight on the bar, but I worked up to 200, which I was able to hit for 3 singles before running out of some gas and getting a little out front and off the groove.   I've never pressed 200 before, so this was a PR, and I think it's a good place to start for the next session of heavy singles on this lift!  

9/16/20 Wednesday September 16, 2020 (Texas method light - BB Squat, OHP, Chins, Curls)

 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 -  TM light - BB Squat, OHP, Chins, Curls

BB Squat:
45 bar x 5
135 x 5

185 x 3

225 x 3
275 x 2

315 x 1

work sets
330 x 5 x 2 sets (80-85% of planned Volume day of 395)

BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3

work sets
155 x 5 x 4 sets (up 2.5lbs from last 5x5)

155 x 4 x 1 set (racked it, wasn't going to get the last rep)

155 x 1

Chins

x 9

x 8

x 7

Barbell curls

45 bar x 10 x 1 set

65 x 10 x 3 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 -  Good training session.  Deep squats, strong.  OHP - I am revising the Texas Method to basically get in 4 upper body lifts a week - 2 volume 5x5s on separate days (bench or OHP) and 2 1 x 5s or heavy singles on ID (Fridays).  I was doing some reading over the last week and I think this modification will be good for the upper body lifts, and get me benching and pressing 2x per week.  This will allow for a think a bit more progress on the lifts, which can be recovered from more readily than lower body squat and deadlift. 

9/14/20 Monday September 14, 2020 (Texas method volume - BB Squat, Bench, 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 -  TM volume - BB Squat, Bench, DL

BB Squat:
45 bar x 5 x 2 sets
135 x 5

225 x 5
275 x 2
315 x 1

365 x 1

work sets
395 x 5 x 5 sets (~90% of planned Intensity day of 440)

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

work sets
247.5 x 5 x 4 sets (90-95% of planned Intensity day of 275)

247.5 x 4 x 1 set (I racked it, I wish I would have gone for the last rep)

247.5 x 1

BB DL (all hooked, no belt):

warm up
45 bar x 5
135 x 5 x 2 sets
225 x 3

315 x 1

work sets

325 x 5 x 2 sets (~80% of planned intensity day of 395)

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 training day.  Good squats sets.  Maintaining better depth.  It was definitely hard.  I am inching up to doing a 5 x 5 at 405, which is cool to consider.  Bench was strong, I didn't rest quite enough before the last set, I wish I would have as I would have gotten all 5 reps.  DL were very fast, this is encouraging.  Yes it is lighter, but I am making some improvements here and I think it will carry over when the bar gets heavier.