9/18/20 Friday September 18, 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 volume - 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 (PR) (Monday's 5 x 5 was 395)

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

225 x 2

255 x 1

work sets
275 x 5 x 1 set (PR) (Monday's 5 x 5 was 247.5)

BB DL (all hooked, belt at 315):

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

365 x 1 

work set

395 x 5 (pulled fast and strong) (Monday's 5 by 2 was 325)

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

185 x 1

work sets
195 x 1 

200 x 1 x 3 (PR)

200 x miss

200 x miss

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 day. Felt very strong today. More rested.  Things have turned around here recently.  Tied a squat PR with 440, but at better depth than I did before.  One set of 5 on bench at 275 was a PR - very strong, surprised myself a little.  Pulled one set of 5 on the DL at 395, very strong, this is encouraging.  And based on changes in programming, finished with OHP heavy singles today.  I had not hit heavy singles for quite some time so I was not sure where to go with the weight on the bar, but I worked up to 200, which I was able to hit for 3 singles before running out of some gas and getting a little out front and off the groove.   I've never pressed 200 before, so this was a PR, and I think it's a good place to start for the next session of heavy singles on this lift!