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.