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.