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.