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.