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.