10/21/20 Wednesday October 21, 2020 (Texas method light - BB Squat, Bench, Chins, Curls)

 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 light - BB Squat, Bench, Chins, Curls

BB Squat:
45 bar x 5
135 x 5

225 x 3

275 x 2

315 x 1

work sets
340 x 5 x 2 sets (80-85% of planned Volume day of 420) (dropped down from 350 last week, good decision)

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

225 x 2

245 x 1

work sets
260 x 5 x 4 sets 

260 x 4 x 1 set (racked, I was not going to get a 5th rep)

I forgot to go back and do a single to complete the 5x5

PR (257.5 on last 5x5, planning on  5 singles at 305 or 302.5 on Friday)

Chins

x 9

x 7

x 5 (chins aren't that strong - have to think about this, I probably need more volume to drive change)

Barbell curls

45 bar x 10 x 1 set

65 x 5 x 1

75 x 5 x 1

80 x 5 x 1

82.5 x 5 x 1

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 -  Overall a good training day.  I was pleased with the bench, it was strong, I nearly got the 5x5, just one rep shy.  Can keep moving up in weight.  Squats were good, depth was good, took a long time to warm up though.  Chins were pretty weak, I think I need more volume to drive change here.  I like the barbell curls to finish.