9/7/20 Monday September 7, 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
135 x 5

225 x 5
275 x 2
315 x 1

345 x 1
365 x 1

work sets
390 x 5 x 5 sets (~90% of planned Intensity day of 435)

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

work sets
152.5 x 5 x 5 sets (up 2.5lbs from last 5x5, I think I will go with 175 on intensity day)

BB DL (all hooked, belt at 315):

warm up
45 bar x 5
135 x 5 x 2 sets
225 x 3
275 x 2

work sets

315 x 5 x 2 sets (~80% of planned intensity day of 385, dropping weight here and focusing on technique)

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 - Good training day.  The 5 x 5 on the squat was definitely "hard." It's simply going to be very "hard" going forward.  I enjoyed it though.  Gut check for sure, and a different stimulus to stay on top of everything for 5 sets even when getting very fatigued.  I am working on my valsalva and getting a big breath, tightening abs, keeping it tight.  The OHP was pretty strong, I am pleased.  I think I chose good weights for this lift both for the 5 x 5 and the ID.  I may go with 175 for the ID, though not sure as my 5x5 is supposed to be about 90%, which would be more like 172.5.  The 170 for one set of 5 was pretty easy last week.  I think I may need to push it a little bit to keep heavier reps on the press because this is going to go up pretty slow since I am going back and forth between press and bench each week.  On the DL, I spent much of the weekend reviewing the SS site for technique discussions and videos on this lift.  I realized a number of things I need to do better.  I worked on my feet, 1 inch from the bar, setting the back, and pushing the floor away with my feet.  I tried to stay "over the bar" a bit more and that was a huge problem last week.  I also tried to finish the lift with the hips and shrug at the top on the shoulders with a more intentional and stronger finish on the pull.  I realized I was all over the place and just not approaching the lift in the right way.  This was an encouraging couple of sets, albeit at a weight I can readily handle. I think I can transfer this and get back on track with a slight dip in weight on the bar and build back up with better technique.