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.