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.