12/29/20 Tuesday December 29, 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

work sets
315 x 5 x 2 sets (and this was challenging after 5x5 squatting 400 yesterday)

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

165 x 1

work sets

175 x 5 x 5 sets (PR)

25 reps -  my last 5x5 Monday the 14th was 175 as well.  I was very pleased to match that here after lifting yesterday and not really being recovered.  The OHP is moving very well these days.  

Chins

x 6

x 6

x 6

Prowler

1 45 each side x 3 rounds

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 -  Due to a vacation trip with the kids this week, had to lift again Tuesday morning instead of the usual Wed.  Definitely not recovered, it was difficult.  Squatting 315 was painful but I felt like it would be ok to just go ahead and do some squats in the event that it may help recovery over the course of the week before going for one heavy set Friday.  I was very pleased and a little surprised to hit the full 5x5 on OHP, after volume benching yesterday.  This was great given no recovery.  I kept the OHP at the same last 5x5 as I feel some confidence in this lift, I am starting to really engage the lats and drive off of them, and this lift is improving.  I have 5 heavy singles to hit on Friday and contemplating going for 210 which I have not tried in some time.  

12/28/20 Monday December 28, 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 3
275 x 2
315 x 1

365 x 1

work sets (I decided to drop down from the last squat session 5x5 at 405 which was Mon 12/14) 
400 x 5 x 5 sets 

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

255 x 1

work sets (I decided to drop down from the last bench session 5x5 at 265 which was Wed 12/16) 
262.5 x 5 x 3 sets

262.5 x 3 x 2 sets

262.5 x 2 x 2 set

25 reps 

BB DL (all hooked, no belt):

warm up
135 x 5
225 x 3

315 x 1

work sets

335 x 5 x 1 sets (pulled fast, a little harder than expected)

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 bit of a challenge today.  Squats went well, I think this was a good weight to jump back in at, through certainly the accumulation of the 5x5 got to me a bit, and I felt the fatigue on the bench and the deadlift.  Hence, the 5th rep on the 3rd set of bench was a grind, and after that it was difficult to keep my breath and stay tight.  I didn't want to fail a rep so I didn't push hard after that, just did a couple of triples and then two doubles to hit all the reps.  I may have gone a little too heavy at 262.5.  DL, the reps were fine, the top set at 335 was a little heavier than I would have expected, I think I was feeling the fatigue from the squats.  All in all, a good day jumping back in.  I have to train tomorrow not Wed due to a family trip planned, and then intensity on Friday.  So a bit of a different training week but its all good. 

12/25/20 Friday December 25, 2020 (KBs in Spokane)

    Brought 1 20kg, 2 24kgs and 2 32kgs with me to Spokane.  Basic training today.

Warmups

32kg 2H SW x 10 x 5 sets

20kg SN x 10/10

24kg SN x 10/10

DB 24kgs farmer carries x 2 minutes x 3 sets

I wasn't really planning on training on Christmas but we were going to have a big dinner so after a long walk I did this, just to make room for more food:)

12/24/20 Thursday December 24, 2020 (KBs in Spokane)

   Brought 1 20kg, 2 24kgs and 2 32kgs with me to Spokane.  Basic training today.

Warmups

DB 24kgs Jerks x 10 x 3 sets

DB 24 kgs Snatch x 5 x 2 sets

20kg SN x 10/10

24kg SN x 10/10

DB 32kgs farmer carries x 2 minutes x 3 sets

A bit of training on Christmas Eve.  This was super easy.

12/23/20 Wednesday December 23, 2020 (KBs in Spokane)

  Brought 1 20kg, 2 24kgs and 2 32kgs with me to Spokane.  Basic training today.

Warmups

DB 24kgs FSQ x 8 x 3 sets

DB 32kgs OHP x 3 x 8 sets

DB 32kgs farmer carries x 2 minutes x 3 sets

Left lat tweak was completely gone.  This felt great.  Really strong pressing overhead.  That was a noticeable difference from any time in the past pressing two 32kgs. The barbell OHP has really been helping me, but again, I think it's heavy deadlifts that have improved my overall upper back strength (locking out 400+ on the DL will do that as will just holding that in your hands) and it's carrying over to other things. 

12/21/20 Monday December 21, 2020 (KBs in Spokane)

 Brought 1 20kg, 2 24kgs and 2 32kgs with me to Spokane.  Basic training today.

Warmups

DB 32kgs FSQ x 3 x 8 sets

DB 24kgs OHP x 8 x 3 sets

DB 32kgs farmer carries x 2 minutes x 3 sets

32kg floor press x 4 x 3 sets 

Felt awesome.  Obliques really hit hard.  Left lower lat tightened up a bit from the FSQ, I think it's honestly from driving over here and all the sitting.  But overall very good and enjoyable to get back to some KB work.  Wed I will reverse it, go lighter on the FSQ and heavy on the OHPs. 

12/18/20 Friday December 18, 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

32kg 2H SW x 5

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

work sets
445 x 5 x 1 set (pretty good set)

BB DL:

warm up
45 bar x 5
135 x 5
225 x 3
315 x 2

405 x 1, bar moved well, cool that the last warm-up is now 4 wheels

work set

450 x 1 single (PR) (really happy about this)

405 x 3 reps (back off set)

BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3

185 x 1

work sets
195 x 4 x 1 set

195 x 2 x 1 set

(Monday's 5 x 5 weight was 175)

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

275 x 1

295 x 1

work sets
307.5 x 1 x 3 sets (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 - A very good day.  Top set on squats, very solid.  I felt some pretty good pop today on the squats, bar placement is so much better, it is staying in place and this is giving me a lot more confidence.  Went right into heavy DL, I got the 450 single, it was a max effort but once it was past the knees, a really strong lock-out at the top.  Great stuff. At some point I am going to have to start working that start off the floor, that's what's really difficult for me. OHP, got one set of 4 at 195, maybe I had the 5th rep, maybe I should have gone for it but I racked it.  Finished with a double at 195.  Bench, did 3 top singles at 307.5, honestly, these were heavy for sure, but my last single was my best rep.  

12/16/20 Wednesday December 16, 2020 (Texas method light - BB Squat, Bench, 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
340 x 5 x 2 sets (80-85% Volume day of 400)

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 2 sets

265 x 2 x 1 set

25 reps (last Wed 5/5 was 262.5) 

Chins

x 5 x 4 sets

Prowler

2 45s each side x 3 rounds

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 -  Was happy with this.  Not deep enough on the squats though.  Bench went well, that was stronger, stronger than last week at 262.5 5x5 so that is a good thing. 

12/14/20 Monday December 14, 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
405 x 5 x 5 sets 

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

165 x 1

work sets

175 x 5 x 5 sets (PR)

25 reps -  my last 5x5 last Wednesday was 172.5.  This is really good. OHP is moving very well.  I think the heavy deadlifts have helped my upper back and finishing this lift to lockout.  

BB DL (all hooked, no belt):

warm up
135 x 5
225 x 3

315 x 1

work sets

335 x 5 x 1 sets (pulled fast, 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 - A truly excellent training session today.  5x5 with 405 on squats, I am getting my mojo back, and no more issues with elbows and shoulders.  Bar is sitting much better, not moving, this is very good.  Best OHP 5x5 session - a PR with 175, I got every rep.  My OHP has definitely gotten better lately.  I am able to stay tight and can power through the sticking point around my forehead much better, due to more strength in my upper back.  I honestly attribute this to the heavy DLs and getting that lift moving again.  Really good stuff.  Finished with one top set on lighter DLs, pulled it quick. 

12/11/20 Friday December 11, 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

work sets
440 x 5 x 1 set (pretty good set)

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

255 x 1

275 x 1

work sets
282.5 x 4 x 1 set (failed on 5th rep) (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

395 x 1, bar moved well

work set

445 x 1 single (PR) (really happy about this)

405 x 3 reps (back off set)

BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3

185 x 1

work sets
205 x 1 x 3 sets

(Wednesday's 5 x 5 weight was 172.5)

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, this was cool.  I was able to move up the DL again, got a single for 445 - another PR.  That's I think 7 weeks in a row of moving it up 5lbs a week - this is a great run, and I hope I can keep it going.  It was a tough rep, for sure, and I considered waiting and trying for another single but instead I decided on a back-off triple at 405, which was hard, but not too hard. Those reps moved well.  Next week I will go for 450, which would be a very cool milestone.  I would be more proud of that than the squat sets I worked up to at 470, because I have really had to work at this and learn from mistakes.  Otherwise, the top set for squat was a strong set, that was good.  I was disappointed to miss on the 5th rep of the top bench set, maybe I should have gone for two triples today.  Finished with a couple of heavy singles in the OHP at 205, which were good.  I didn't have much left so I cut it off after 3 singles. A really good week all around. 

12/9/20 Wednesday December 9, 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
330 x 5 x 2 sets (80-85% Volume day of 400)

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

165 x 1

work sets

172.5 x 5 x 5 sets (PR)

25 reps -  my last 5x5 last Monday was 170.  This really surprised me as this was way better than last week and I haven't ever come close to getting a full 5x5 at this weight, so that was pretty cool. 

Chins

x 5 x 4 sets

Prowler

2 45s each side x 3 rounds

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 -  The highlight here was the pressing effort.  This was surprising. I could feel my upper back helping me get through a sticking point and to lockout.  I attribute that directly to the increases in my deadlift, absolutely.  This was pretty exciting. A heavy deadlift is going to help a lot of shit, period.

12/7/20 Monday December 7, 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 3
275 x 2
315 x 1

365 x 1

work sets
400 x 5 x 5 sets 

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

247.5 x 1

work sets
262.5 x 5 x 3 sets

262.5 x 4 x 1 set

262.5 x 3 x 2 sets

25 reps (last Wed 5/5 was 260)

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 sets (pulled fast, 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 - Really happy with this today, particularly better ROM under the bar for squats, this is starting to feel "normal" again yet I have the bar in a better spot, not putting pressure on the wrists and elbows.  A step forward today. Bench was good, pretty heavy, but moved well enough.  DLs to finish were pulled quickly. Decided on 2 sets of 5 today for a little more volume. 

12/4/20 Friday December 4, 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

work sets
435 x 5 x 1 set (pretty good set)

BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3

165 x 2

185 x 1

work sets
190 x 4 x 1 set (PR)

190 x 2 x 1 set 

(Monday's 5 x 5 weight was 170)

BB DL:

warm up
45 bar x 5
135 x 5
225 x 3
315 x 2

390 x 1, bar moved well

work set

440 x 1 x 2 singles (PR) (near limit reps but super happy I pulled them and didn't give up)

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

275 x 1

work sets
305 x 1 x 3 singles (PR) (Wednesday's 5 x 5 was 260)

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 very good day. Squatting is improving each time, slowly.  By the time I got to the work set I was feeling pretty good, and it was a good set of 5 at 435.  Got two singles at 440 on the DL - PR.  Very happy with this.  Last week's triple at 435 was probably "better" than this because these felt like near limit reps, but I kept pulling and once I got to the knee I was really able to lock out very strongly.  Just very hard off the floor.  Finished with 3 singles on the bench at 305, solid reps. 

12/2/20 Wednesday December 2, 2020 (Texas method light - BB Squat, Bench, 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, Bench, Chins

BB Squat:
45 bar x 5
135 x 5

225 x 3

275 x 2

315 x 1

work sets
325 x 5 x 2 sets (80-85% Volume day of 395)

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

245 x 1

work sets
260 x 5 x 3 sets

260 x 4 x 1 set

260 x 3 x 2 sets

25 reps

Last 5x5 was 267.5, this was an appropriate re-start

Chins

x 3 x 15 sets (pin firing)

Prowler

2 45s each side x 3 rounds

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 good day today.  Things are coming back together.  I had some bounce and drive out of the hole in the squats. I'm encouraged.  Bench went well.  I was running out of gas on the set of 4, my last two sets of 3 were good form and locked in.  Finished with a bunch of chins for the elbow, and some prowler work.