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.