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. 

9/11/20 Friday September11, 2020 (Texas method intensity - BB Squat, OHP, DL, 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 volume - BB Squat, Bench, DL, 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

work sets
435 x 5 x 1 set (Monday's 5 x 5 was 390)

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

165 x 1

work sets
175 x 5 x 1 set (Monday's weight was 152.5, 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

385 x 5 (pulled fast and strong) (Monday's 5 by 2 was 315)

Chins 5 sets x 3

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 massive improvement today on the DL.  Pulled the set of 5 at 385 very fast and strong.  I think I have made some improvements over the week. I mean last week 365 coming off the floor felt horrific.  Assuming next week is going well, I will move to 395 for a set of 5.  Hoping to keep improving here.  Squat, strong set of 5 at 435, nearing my previous PR of 440. It definitely was heavy, but a good set.  PR on the OHP for a set of 5 at 175.  It was 170 last OHP ID day, 2 weeks ago.  I decided to go up 5 pounds, not 2.5.  Good decision, it was a hard set, but not at failure.  I think I may do the same thing for ID day on bench, go up 5 lbs to 275 for one set of 5.  

9/9/20 Wednesday September 9, 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
325 x 5 x 2 sets (80-85% of planned Volume day of 390)

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

225 x 1

work sets
230 x 5 x 3 sets (90-95% of planned Volume day of 247.5)

Chins

x 9

x 8

x 7

Barbell curls

45 bar x 10 x 1 set

55 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, honestly, really easy.  Hitting depth on the squats - that was very good.  Bench - super easy.  Feels too easy, but I know this will build and build each week.  It's about where this is at in 12 weeks, not now.  Chins were stronger - good sign.  Adding in curls, want to keep working on this.  

9/7/20 Monday September 7, 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
135 x 5

225 x 5
275 x 2
315 x 1

345 x 1
365 x 1

work sets
390 x 5 x 5 sets (~90% of planned Intensity day of 435)

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

work sets
152.5 x 5 x 5 sets (up 2.5lbs from last 5x5, I think I will go with 175 on intensity day)

BB DL (all hooked, belt at 315):

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

work sets

315 x 5 x 2 sets (~80% of planned intensity day of 385, dropping weight here and focusing on technique)

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.  The 5 x 5 on the squat was definitely "hard." It's simply going to be very "hard" going forward.  I enjoyed it though.  Gut check for sure, and a different stimulus to stay on top of everything for 5 sets even when getting very fatigued.  I am working on my valsalva and getting a big breath, tightening abs, keeping it tight.  The OHP was pretty strong, I am pleased.  I think I chose good weights for this lift both for the 5 x 5 and the ID.  I may go with 175 for the ID, though not sure as my 5x5 is supposed to be about 90%, which would be more like 172.5.  The 170 for one set of 5 was pretty easy last week.  I think I may need to push it a little bit to keep heavier reps on the press because this is going to go up pretty slow since I am going back and forth between press and bench each week.  On the DL, I spent much of the weekend reviewing the SS site for technique discussions and videos on this lift.  I realized a number of things I need to do better.  I worked on my feet, 1 inch from the bar, setting the back, and pushing the floor away with my feet.  I tried to stay "over the bar" a bit more and that was a huge problem last week.  I also tried to finish the lift with the hips and shrug at the top on the shoulders with a more intentional and stronger finish on the pull.  I realized I was all over the place and just not approaching the lift in the right way.  This was an encouraging couple of sets, albeit at a weight I can readily handle. I think I can transfer this and get back on track with a slight dip in weight on the bar and build back up with better technique. 

9/4/20 Friday September 4, 2020 (Texas method intensity - BB Squat, Bench, DL, 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 volume - BB Squat, Bench, DL, 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

work sets
430 x 5 x 1 set (Monday's 5 x 5 was 385)

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

225 x 2

255 x 1

work sets
270 x 5 x 1 set (Monday's 5 x 5 was 245)

BB DL (all hooked, belt at 315):

warm up
45 bar x 5
135 x 5 x 2 sets
225 x 3
315 x 1

375 x 1 (pretty hard)

work set

410 x fail, fail, fail could not break the bar.  

(Monday was 2 sets of 5 at 330)

385 x fail

365 x 1, x 2

Chins 5 sets x 3

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 - Jesus christ the deadlift is a mess.  After doing a bunch of reading and thinking about it, I was in a very fatigued state at the end of last week.  Haven't been sleeping enough, sleep quality not that good.  Some stress from all of the changes going on (wife's job, baby going to daycare, older kids going back to school, usual work stuff for me).  The change in programming has put a lot of stress at the beginning of the week with the volume day.  I think there are some technique issues with the DL as well.  I am going to drop back to 385 and try and build confidence again and work on the lift.  Not dropping the hips.  Pushing the feet into the floor.  Have to figure out the timing of the breath, it's way off.  Anyway, the squat went well, that was a solid set of 5, and bench was really good.  Yes the weight is down on the overhead lifts with the move back to 5s instead of singles, but I am feeling like I can really make a run at both the OHP and bench and come out of this a lot stronger. I am also going to work chins harder, and am going to work in some curls.  I think the accessory work should help the DL and the pressing, maybe not squatting but that is getting a huge amount of attention already. 

9/2/20 Wednesday September 2, 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
320 x 5 x 2 sets (80-85% of planned Volume day of 385)

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

work sets
140 x 5 x 3 sets (90-95% of planned Volume day of 152.5)

Chins

x 5 x 3 sets (tried to be stricter on these)

Barbell curls

45 bar 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 - Super easy today.   A nice break.  I am going to start throwing in some barbell curls here and there. Start crazy light.  1-2x per week for 3 sets of 5.