4/14/21 Wednesday April 14, 2021 (KB cleans and FSQ, OHP, Pull-ups, Prowler)

  Warm up

7:45am- Training session -  TM volume - KB cleans and FSQ, Bench, Pull-ups, Prowler

DB 20kg KB cleans x 5 FSQ x 5 x 2 sets

Cleans felt great, FSQ a little better than Monday

BB OHP:

warm up

45 bar x 5

95 x 5

155 x 3

175 x 1

work sets

190 x 5 x 1 set

190 x 4 x 2 sets

190 x 3 x 4 sets

25 reps -  solid effort here

Chins

x 10 (chins were pretty strong today)

x 8

x 6

Prowler

3 45s each side x 2 rounds

9:15am - Complete

Notes - Just getting to write this on Friday.  Good session, legs improved.  Got a chiro adjustment on Wed evening and that helped even more.  Have my first official barbell training session with a coach on Saturday in Sandpoint.  Adam Fangman, SSC.  Really excited to meet him, this is a potentially big turning point for me. 

4/12/21 Monday April 12, 2021 (KB cleans and FSQ, Bench, Pull-ups, Prowler)

 Warm up

7:45am- Training session -  TM volume - KB cleans and FSQ, Bench, Pull-ups, Prowler

DB 20kg KB cleans x 5 FSQ x 5 x 2 sets

Cleans felt great, FSQ garbage on my left hip and SI

BB Bench:
45 bar x 5
155 x 5
205 x 3

255 x 1

work sets

275 x 5 x 3 sets

275 x 4 x 1 set

275 x 3 x 2 sets

25 reps

Chins

x 5 x 5 sets

Prowler

3 45s each side x 2 rounds

9:15am - Complete

Notes - Just getting to write this on Friday.  This was fine, bench chins and prowler all felt good, so did KB cleans, KB FSQ didn't feel great.  Legs need a major break.

4/9/21 Friday April 9, 2021 (Texas method volume - BB Squat, DL, OHP, Bench)

 Warm up

7:45am- Training session -  TM intensity - BB Squat, DL, OHP, Bench

BB Squat:
45 bar x 5
155 x 5

265 x 3
315 x 1

365 x 1

385 x 1

405 x 1

work sets
425 x 5 x 1 set (this was going great until the last rep at which point I felt the twinge again in my left IT band / quad through the hip)

Feeling shit and feeling it in the left SI now too. 

BB DL:

warm up
45 bar x 5
155 x 5
265 x 3

315 x 1

375 x 1 

work set

425 x 2 (2nd rep was not great, bar was drifting on the left shin)

375 x 1 x 3 sets (wanted to get the feeling back of keeping the bar on the shins)

BB OHP:

warm up

45 bar x 5

95 x 5

155 x 3

175 x 1

work sets

207.5 x 3 x 1 set

207.5 x 2 fail on 3

BB Bench:
45 bar x 5
155 x 5
205 x 3

255 x 1

285 x 1

work sets

315 x 1

320 x 1

325 x fail (this would have been a PR by 2.5 lbs)

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 - Writing this on Monday 4/12. Such a disappointing day.  The last rep on the squat got me - again.  Keep experiencing an injury in that hip, 3rd or 4th issue in the last couple of months.  Obviously the body is simply not taking the loading once things get up over 400lbs.  I'm going to have to tear this down, rest it a little bit, and then try and start over.  I've contacted a Starting Strength coach and I am going to get professional help going forward.  I've taken this as far as I probably could realistically do it on my own, something to be proud of, and now it's time to step it up and get professional coaching. 

4/7/21 Wednesday April 7, 2021 (Texas method light - BB Squat, Bench, Prowler)

   Warm up

7:45am- Training session -  TM light - BB Squat, Bench, Chins, Prowler

BB Squat:
45 bar x 5
155 x 5

205 x 3 

265 x 2

315 x 1

work sets 

315 x 5 x 2 sets (ok, things getting a little better, not thrilled with depth though)

BB Bench:
45 bar x 5
155 x 5
205 x 3

255 x 1

work sets

272.5 x 5 x 3 sets

272.5 x 4 x 1 set

272.5 x 3 x 1 set

272.5 x 2 fail on 3

nearly 25 reps - this was ok.  First 3, and you could say the 4th set were good, then it was a real grind.

Chins

x 10 (chins were pretty strong today)

x 8

x 6

Prowler

3 45s each side x 2 rounds

9:15am - Complete

Notes -  Some improvements.  Squatting was ok, and later in the day I got some bodywork and acupunture done on my legs which should help things.  It was a pretty good day benching.  I've been sick the last two days with a bad stomach bug, so for me to get this much work done was pretty good as I haven't eaten much and haven't kept anything down.  

4/5/21 Monday April 5, 2021 (Texas method volume - BB Squat, OHP, DL)

 Warm up

7:45am- Training session -  TM volume - BB Squat, OHP, DL

BB Squat:
45 bar x 5 x 2 sets 

155 x 5

265 x 3
315 x 1

355 x 1

work sets 
380 x 5 x 5 sets (not recovered from Friday 5x5 at 375)

BB OHP:

warm up

45 bar x 5

95 x 5

155 x 3

175 x 1

work sets

187.5 x 5 x 1 set

187.5 x 4 x 1 set

187.5 x 3 x 1 sets

187.5 x 2 x 2 sets 

Break

187.5 x 3 x 3 sets

25 reps -  shitting, I rushed all of the first sets with not enough rest and I paid for it

BB DL (all hooked, no belt):

warm up
155 x 5
265 x 3

work sets

315 x 5 x 1 set (pulled fast)

9:15am - Complete

Notes - Was feeling great all weekend, 2nd set of 5 on the squats my left SI started acting up again, unfortunately.  It's just been a real problem.  I probably did too much volume on Friday, 3 sets of 5 would have been enough, and I just wasn't fully recovered today.  Super frustrating.  It affected the rest of the workout.  This is a real nagging bummer of a thing. 

4/2/21 Friday April 2, 2021 (Texas method volume - BB Squat, Bench, DL, Prowler)

 Warm up

7:45am- Training session -  TM intensity - BB Squat, DL, Bench, Prowler 

BB Squat:
45 bar x 5
155 x 5

265 x 3
315 x 1

365 x 1

work sets
375 x 5 x 5 sets (this wasn't fantastic, but a step in the right direction given where I have been)

BB DL:

warm up
45 bar x 5
155 x 5
265 x 3

315 x 1

375 x 1 

work set

425 x fail, x fail - didn't have it here at all.  Body was holding back.

395 x 2

395 x 3 (better - getting a little confidence back)

BB Bench:
45 bar x 5
155 x 5
205 x 3

255 x 1

work sets

270 x 5 x 4 sets

270 x 4 x fail on 5

(I think this may have been a PR, I almost got all 5 sets, and it is definitely an improvement from my last bench session)

Prowler

2 45s x 1 set

4 45s x 2 sets

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 - I'll take it. Step in the right direction.  At least I could squat.  Disappointed a bit that it was challenging at 375, but I am working through these left hip and quad / IT issues.  Deadlifts were concerning, my body was really holding back at 425 and didn't want to push through whatever is going on with my leg.  I dropped it down to 395, and got 5 reps between a double and triple.  Felt a little bit better about that, but things are not going great here.  I was able to have  a good day on the bench and I think got a PR for reps at 270, nearly getting all 5 sets of 5.  Small silver lining. 

3/31/21 Wednesday March 31, 2021 (Texas method light - OHP, Chins, Prowler)

  Warm up

7:45am- Training session -  TM light - BB Squat, OHP, Chins, Prowler

BB Squat:
45 bar x 5
155 x 5 

265 x 3

still feels like shit on the left hip / IT band

no work sets

BB OHP:

warm up

45 bar x 5

95 x 5

155 x 3

175 x 1

work sets

185 x 5 x 3 sets

185 x 4 x 1 set

185 x 3 x 2 sets

25 reps - Just doing the work here. 

Chins

x 10 (chins were pretty strong today)

x 8

x 6

Prowler

3 45s each side x 2 rounds

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 -  Have had to take time off after the issue on my work set heavy squat last Friday.  I didn't lift on Monday, and had my bodyworker try and work on my legs, adductors, SI joint.  Definitely helped, but still having issues.  I was feeling better today and knew that the leg stuff probably wouldn't impact upper body work, and it didn't.  Light squats felt like shit and I just abandoned the idea. This is a tough one and is a real set back as I can't squat easily, and pushing hard into the floor on the deadlift is also troublesome as my body is subconsciously holding back. 

3/24/21 Wednesday March 24, 2021 (Texas method light - BB Squat, OHP, Chins, Prowler)

 Warm up

7:45am- Training session -  TM light - BB Squat, OHP, Chins, Prowler

BB Squat:
45 bar x 5
155 x 5

265 x 3

315 x 1

work sets
335 x 5 x 2 sets (happy with this, about 80% of Monday's 5x5 at 405)

BB OHP:

warm up

45 bar x 5

95 x 5

155 x 3

175 x 1

work sets

187.5 x 5 x 3 sets (PR)

187.5 x 4 x 1 set

187.5 x 3 fail on 4

187.5 x 2 fail on 3

187.5 x 1

25 reps -  Dropped this down from 200 lbs last Monday for 5x5 as I wanted to get back to doing more sets of 5, but frankly I screwed up here and should have been doing 180 not 187.5.  Frustrating.

Chins

x 10 (chins were pretty strong today)

x 8

x 6

Prowler

3 45s each side x 2 rounds

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 -  Decent today, but I overshot on the weight to backoff for OHP.  Probably should have been at 180lbs which I think certainly would have resulted in my being to get all sets of 5.  I had the same issue on the backoff for the bench.  I suspect there is so much accumulated fatigue here that I may need another slight reset on the overhead work on volume days so I can get back on track. I do want to start this with something that I can get for the full 5x5.

3/22/21 Monday March 22, 2021 (Texas method volume - BB Squat, Bench, DL)

 Warm up

7:45am- Training session -  TM volume - BB Squat, Bench, DL

BB Squat:
45 bar x 5 x 2 sets 

155 x 5

265 x 3
315 x 1

375 x 1

work sets 
405 x 5 x 5 sets (up from 5x5 at 400 last Monday - these were solid sets though my left SI and piriformis were unhappy)

BB Bench:
45 bar x 5
155 x 5
205 x 3

255 x 1

work sets (last Wednesday bench 5x5 was 290 - I'm resetting to create a larger spread between intensity day, and to try and get more 5s) 
270 x 5 x 3 sets

270 x 4 x 1 set 

270 x 2 x fail on 3

270 x 2 x fail on 3

25 reps (this sucked, did not go how I wanted it to)

BB DL (all hooked, no belt):

warm up
155 x 5
265 x 3

315 x 1

work sets

340 x 5 x 1 set (pulled very fast)

9:15am - Complete

Notes - A shit day. My left piriformis and SI were acting up on squats, a little out of the blue.  I had by acupuncturist release the piriformis later in the day, which was good.  Things just jammed up.  The bench sucked.  The squats really took it out of me, and I was rushing to get the bench sets done and not taking enough rests in between sets.  It was frustrating all around, and this after taking a step back to try and get more 5s.  I'm so irritated with this I will probably repeat this weight next week for bench and see if I can do a whole lot better.  The DL set of 5 with 340 felt good, so that's ok. 

3/19/21 Friday March 19, 2021 (Texas method volume - BB Squat, Bench, DL, OHP)

 Warm up

7:45am- Training session -  TM intensity - BB Squat, DL, OHP, Bench

BB Squat:
45 bar x 5
155 x 5

265 x 3
315 x 1

375 x 1

425 x 1

work sets
445 x 5 x 1 set (good set, pretty deep reps)

BB DL:

warm up
45 bar x 5
155 x 5
265 x 3

315 x 1

395 x 1 

work set

450 x 1 (better than last week's 445 single - good sign)

375 x 5 back off set with no belt (something different here)

BB OHP:
warm up
45 bar x 5

95 x 5

155 x 2

185 x 1

work sets
207.5 x 3 x 2 sets (PR)

(Monday's 5 x 5 weight was 200)

BB Bench:
45 bar x 5
155 x 5
205 x 3

255 x 1

275 x 1

295 x 1

work sets

305 x 1

315 x 1

322.5 x 1 (PR)

(Wednesday's 5 x 5 weight was 290)

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 - This was a good day. PRs in the press for two triples at 207.5 and one single on the bench at 322.5.  The fact that I can still progress on heavy day and hit PRs is great.  My 5x5 volume on each of the press lifts needs to go down in weight - need a reset on both.  Each have crept up too close to what I am doing on heavy day, I need some separation, and I actually need to be getting all 5 reps in each set which I have not been able to do. I like where the squat is going, and I feel pretty good about the DL and am on the verge of setting a PR.  Have to manage lower back fatigue, which right now has been ok. 

3/17/21 Wednesday March 17, 2021 (Texas method light - BB Squat, Bench, Chins, Prowler)

 Warm up

7:45am- Training session -  TM light - BB Squat, Bench, Chins, Prowler

BB Squat:
45 bar x 5
155 x 5

265 x 3

315 x 1

work sets
330 x 5 x 2 sets (happy with this, about 80% of Monday's 5x5 at 400)

BB Bench:
45 bar x 5
155 x 5
205 x 3

255 x 1

275 x 1

work sets (last Monday bench 5x5 was 287.5) 
290 x 5 x 1 set (PR)

290 x 3 x fail on 4

290 x 3 x 2 sets

290 x 2 x 3 sets

290 x 1 x 5 sets

25 reps (this was real tough today.  It's probably time to dial back a little bit to a weight where I started failing at 5x5, and build back up)

Chins

x 8 (chins were pretty strong today)

x 8

x 6

Prowler

3 45s each side x 2 rounds

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 -  Kind of a tough day, bench didn't go great, it's definitely getting difficult to get reps as the volume day now has crept up to damn near 300 lbs! I need to check my notes and probably jump back to a weight where I have a better shot at getting 5x5.  I am thinking 275, but that may not be enough of a back off.  Everything else went fine today. 

3/15/21 Monday March 15, 2021 (Texas method volume - BB Squat, OHP, DL)

 Warm up

7:45am- Training session -  TM volume - BB Squat, OHP, DL

BB Squat:
45 bar x 5 x 2 sets 

155 x 5

265 x 3
315 x 1

375 x 1

work sets 
400 x 5 x 5 sets (up from 5x5 at 395 last Monday - these were solid sets)

BB OHP:

warm up

45 bar x 5

95 x 5

155 x 3

185 x 1

work sets

200 x 3 x 4 sets (PR)

200 x 2 x fail on 3

200 x 2

200 x 1 out front so racked 

200 x 2 x 2 sets 

200 x 1

200 x 1 fail on 2

200 x 1

25 reps -  Up from 5x5 at 197.5 last Wednesday, generally pleased with how this went

BB DL (all hooked, no belt):

warm up
155 x 5
265 x 3

315 x 1

work sets

335 x 5 x 1 set (pulled very fast)

9:15am - Complete

Notes - Good overall day. Squats were strong, getting more difficult for sure.  OHP, some hard reps, but getting 25 reps with 200 lbs is a decent milestone. DLs were pulled fast, felt good. 

3/12/21 Friday March 12, 2021 (Texas method volume - BB Squat, Bench, DL, OHP)

 Warm up

7:45am- Training session -  TM intensity - BB Squat, DL, Bench, OHP

BB Squat:
45 bar x 5
155 x 5

265 x 3
315 x 1

375 x 1

425 x 1

work sets
440 x 5 x 1 set (good set, pretty deep reps)

BB DL:

warm up
45 bar x 5
155 x 5
265 x 3

315 x 1

385 x 1 

work set

445 x 1 (real tough rep, a grind off the floor, but a good lift)

395 x 3 back off set

BB Bench:
45 bar x 5
155 x 5
205 x 3

255 x 1

275 x 1

work sets

295 x 3 x 2 sets (PR)

(Monday's 5 x 5 weight was 287.5)

BB OHP:
warm up
45 bar x 5

155 x 3

205 x 1

work sets
215 x 1 x 1 set

225 x 1 x 1 set (PR)

(Wednesday's 5 x 5 weight was 197.5)

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 - Honestly a really good day. The heavy set of squats at 440 for 5 was good, pretty deep. I was able to pull one DL single at 445, it was a real tough rep off the floor, but a strong lockout after getting it past my knees.  A PR on bench for two triples at 295.  I probably should be heavier here given that my 5x5s are within 10 lbs of this weight, so I need to push this up to 300 or a little over the next time, because these weren't that difficult.  Highlight of the day was hitting one OHP single at 225, and I absolutely could have gone heavier.  That's a PR.  Been attacking the bar much better on these, getting the elbows under and starting in a strong position for the push.  Really happy to say I have a "2 plate" OHP, and will keep working towards bodyweight.  15 lbs away. 

3/10/21 Wednesday March 10, 2021 (Texas method light - BB Squat, OHP, Chins, Prowler)

 Warm up

7:45am- Training session -  TM light - BB Squat, OHP, Chins, Prowler

BB Squat:
45 bar x 5
155 x 5

265 x 3

315 x 1

work sets
325 x 5 x 2 sets (happy with this, about 80% of Monday's 5x5 at 395)

BB OHP:

warm up

45 bar x 5

95 x 5

155 x 3

175 x 2

187.5 x 1

work sets

197.5 x 3 x 5 sets

197.5 x 2 x 3 sets

197.5 x 1 x 4 sets

25 reps -  Up from 5x5 at 195 last Wednesday, pleased with how this went

Chins

x 8 (chins were pretty strong today)

x 8

x 6

Prowler

2 45s each side x 2 rounds

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 -  Another really solid day.  Attacked the OHP, feeling pretty good about getting 5 sets of 3 at almost 200 lbs, and didn't miss any reps.  It's not easy, at all.  That was a highlight today. 

3/8/21 Monday March 8, 2021 (Texas method volume - BB Squat, Bench, DL)

 Warm up

7:45am- Training session -  TM volume - BB Squat, Bench, DL

BB Squat:
45 bar x 5 x 2 sets 

155 x 5

265 x 3
315 x 1

375 x 1

work sets 
395 x 5 x 5 sets (up from 5x5 at 390 last Monday - these were solid sets)

BB Bench:
45 bar x 5
155 x 5
205 x 3

255 x 1

275 x 1

work sets (last Wednesday bench 5x5 was 285) 
287.5 x 5 x 1 set (PR)

287.5 x 4 x 1 set

287.5 x 3 x 2 sets

287.5 x 2 x 5 sets

25 reps

BB DL (all hooked, no belt):

warm up
155 x 5
265 x 3

315 x 1

work sets

325 x 5 x 1 set (pulled very fast)

9:15am - Complete

Notes - This was a strong session on every lift.  Good control on the squats, bench PR on the first set of 5, no missed reps, the DLs were pulled fast. 

3/5/21 Friday March 5, 2021 (Texas method intensity - BB Squat, DL, OHP, Bench)

 Warm up

7:45am- Training session -  TM intensity - BB Squat, DL, OHP, Bench

BB Squat:
45 bar x 5
155 x 5

265 x 3
315 x 1

375 x 1

405 x 1

work sets
435 x 5 x 1 set (good set, pretty deep reps)

BB DL:

warm up
45 bar x 5
155 x 5
265 x 3

315 x 1

385 x 1 

work set

440 x 2 (didn't have a good hook grip on the left hand and it affected my ability to get more reps)

440 x fail

440 x fail

375 x 5 back off set

BB OHP:
warm up
45 bar x 5

95 x 5

155 x 3

185 x 1

work sets
205 x 3 x 2 sets (PR)

(Monday's 5 x 5 weight was 195)

BB Bench:
45 bar x 5
155 x 5
205 x 3

265 x 1

295 x 1

work sets
315 x 1

320 x 1 (PR)

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 good top set of squats at 435, a disappointing result on the DL - double at 440, didn't have a good hook grip on the left hand, it affected the set, and frankly I think it loaded up my right trap and neck which are tight.  PR on the OHP with two triples at 205, that's pretty good.  Finished with a top single on the bench at 320 which moved really well.  Did some treatment on the neck today as it continues to be stiff.  Hopefully this clears up.  Definitely traced back to the DL. 

3/3/21 Wednesday March 3, 2021 (Texas method light - BB Squat, Bench, Chins, Prowler)

 Warm up

7:45am- Training session -  TM light - BB Squat, Bench, Chins, Prowler

BB Squat:
45 bar x 5
155 x 5

265 x 3

295 x 1

work sets
320 x 5 x 2 sets (happy with this, about 80% of Monday's 5x5 at 390)

BB Bench:
45 bar x 5
155 x 5
205 x 3

255 x 1

275 x 1

work sets (last Wednesday bench 5x5 was 280) 
285 x 5 x 1 set

285 x 4 x 1 set

285 x 3 x 2 sets

285 x 2 x 5 sets

25 reps

Chins

x 8 (chins were pretty strong today)

x 8

x 8

Prowler

2 45s each side x 2 rounds

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 good day.  Enjoyed the new green 25 lb calibrated plates from Rogue today.  PR on bench volume at 285.  It's certainly getting heavy, and challenging, but still able to get all the reps.  Body feeling pretty good all around, it's nice. 

3/1/21 Monday March 1, 2021 (Texas method volume - BB Squat, OHP, DL)

 Warm up

7:45am- Training session -  TM volume - BB Squat, OHP, DL

BB Squat:
45 bar x 5 x 2 sets 

155 x 5

265 x 3
315 x 1

345 x 1

375 x 1

work sets 
390 x 5 x 5 sets (up from 5x5 at 385 last Monday - these were solid sets)

BB OHP:

warm up

45 bar x 5

95 x 5

155 x 3

175 x 2

185 x 1

work sets

195 x 3 x 4 sets

195 x 2 fail on 3 1 set

195 x 2 x 5 sets

25 reps -  Up from 5x5 at 192.5 last Wednesday, pleased with how this went

BB DL (all hooked, no belt):

warm up
155 x 5
265 x 3

315 x 1

work sets

325 x 5 x 1 set (pulled very fast)

9:15am - Complete

Notes - Very pleased with this effort.  Squats, pretty tough, but good reps, I am getting deeper, my walkouts are better, I am controlling the bar, this is just a lot better.  I have to keep this going.  OHP was a good effort, not missing reps (just 1), at inching towards 200 lbs for the volume day, which is a great marker.  DLs were pulled very fast and strong.  Additional calibrated plates arrived from Rogue at the end of the day today - 4 beautiful green 25lb plates - excited to get those out and pair them up with the red 55s:) 

2/26/21 Friday February 26, 2021 (Texas method intensity - BB Squat, DL, Bench, OHP)

 Warm up

7:45am- Training session -  TM intensity - BB Squat, DL, Bench, OHP

BB Squat:
45 bar x 5
155 x 5

265 x 3
315 x 1

375 x 1

405 x 1

work sets
430 x 5 x 1 set (good set, pretty deep reps)

BB DL:

warm up
45 bar x 5
155 x 5
265 x 3

315 x 1

375 x 1 

work set

435 x 4 (PR)

BB Bench:
45 bar x 5
155 x 5
205 x 3

235 x 2

265 x 1

285 x 1

work sets
292.5 x 3 x 2 sets (PR)

(Monday's 5 x 5 weight was 282.5)

BB OHP:
warm up
155 x 3

185 x 1

work sets
205 x 1

215 x 1

220 x 1

222.5 x 1 x 1 set (PR)

(Wednesday's 5 x 5 weight was 192.5)

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 - Super pumped today about the DL result - 435 x 4, that's a PR.  And it was a strong set.  I honestly probably should have tried to pull the 5th rep.  So next week it's going for 440 x 4.  That was the highlight today.  I also hit a PR for two triples on the bench at 292.5, and a PR single on the OHP at 222.5 which was one hell of a grinder, hardest OHP I have ever grinded through.  And then I racked it.  A great Friday.

2/24/21 Wednesday February 24, 2021 (Texas method light - BB Squat, OHP, Chins, Prowler)

 Warm up

7:45am- Training session -  TM light - BB Squat, OHP, Chins, Prowler

BB Squat:
45 bar x 5
155 x 5

265 x 3

295 x 1

work sets
315 x 5 x 2 sets (happy with this, about 80% of Monday's 5x5 at 385)

BB OHP:

warm up

45 bar x 5

95 x 5

155 x 3

175 x 2

work sets

192.5 x 3 x 4 sets

192.5 x 2 fail on 3 1 set

192.5 x 2 x 5 sets

25 reps -  Up from 5x5 at 190 last Monday, I thought this was a good approach, I went in thinking 5 triples and 5 doubles, almost got it with no misses

Chins

x 8 (chins were pretty strong today)

x 8

x 8

Prowler

2 45s each side x 2 rounds

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 good day.  Felt good on the squats, I really like the improvements made on Monday - getting into the hips much better, using the adductors, less low back fatigue, this is all good. OHP was a good day, pretty heavy for a 5x5 but a solid effort with triples and doubles, not much rest in between sets.  Finished with chins and some prowler work. 

2/22/21 Monday February 22, 2021 (Texas method volume - BB Squat, Bench DL)

  Warm up

7:45am- Training session -  TM volume - BB Squat, Bench, DL

BB Squat:
45 bar x 5 x 2 sets 

155 x 5

265 x 3
315 x 1

345 x 1

375 x 1

work sets 
385 x 5 x 5 sets (best depth and best sets of 5x5 I have had in months - glad I dropped the weight a bit, I have to dial in depth)

BB Bench:
45 bar x 5
155 x 5
205 x 3

235 x 2

265 x 1

work sets (last Wednesday bench 5x5 was 280) 
282.5 x 5 x 1 set

282.5 x 4 x 1 set

282.5 x 3 x fail on 4 1 set

282.5 x 3 x 2 sets

282.5 x 2 x 3 sets

25 reps

BB DL (all hooked, no belt):

warm up
155 x 5
265 x 3

work sets

315 x 5 x 1 set (pulled very fast)

9:15am - Complete

Notes - This was a win today.  I went into this on the squat determined to get deeper, keep the bar over midfoot, and drive the hips out of the hole.  I was able to do that across all 5 sets.  Just a lot better technique today, and no issues at all with the left leg which was great.  Really happy about this, and I can build on this.  The bench was pretty good, it's getting pretty damn heavy for 5x5 and I am not making 5s, but I can get to 25 reps using descending sets.  Finished with one set of deads at 315, tried to pull the slack out of the bar, these were pulled fast, have to think about where I want to go on Friday.  I am thinking trying to pull a set of 5 at 430. 

2/19/21 Friday February 19, 2021 (Texas method intensity - BB Squat, OHP, DL, Bench, Chins, Prowler)

 Warm up

7:45am- Training session -  TM intensity - BB Squat, OHP, DL, Bench

BB Squat:
45 bar x 5
155 x 5

265 x 3
315 x 1

375 x 1

405 x 1

work sets
425 x 5 x 1 set (kind of a shitty set)

BB OHP:
warm up
45 bar x 5
95 x 5
155 x 2

185 x 1

work sets
202.5 x 3 x 2 sets (PR) (felt pretty good especially the last rep was a grinder but got it)

BB DL:

warm up
45 bar x 5
155 x 5
265 x 3

375 x 1 

work set

455 x 1 fail could not break it from the floor

455 x 1 fail pulled for longer, same issue

Had to take a work call and I said fuck it after 40 minutes when I went back to the bar, I was cold, it wasn't worth it to try and do back-offs

BB Bench:
45 bar x 5
155 x 5
205 x 3

235 x 2

265 x 1

295 x 1

work sets
315 x 1 

317.5 x 1 (PR single)

(Monday's 5 x 5 weight was 280)

Chins

x 5 x 4 sets

Later in the afternoon - Prowler 

2 45s x 4 sets 

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 - Keeping with recent trends, a good day pressing (a PR for two triples on the OHP at 202.5, and a PR single on the bench at 317.5) and a shit day with the lower body lifts.  Though my left leg and hip has improved a lot from Monday's issue, it did affect the squat today and I really wasn't able to get deep enough of push out of the hole without feeling it.  So that sucked.  And the DL is kind of a mess now.  I couldn't move 455 off the floor.  Since I started working with the new calibrated iron plates, I think I am not used to how much I need to take slack out of the bar and it's just off.  So back to the drawing board on the DL, after what has been honestly a pretty good run.  It wasn't super hard to get to a 405 DL, it was pretty damn hard to get to 450, and now it appears it will be real hard to get to a 500, which is a big goal.  

2/17/21 Wednesday February 17, 2021 (Texas method light - BB Squat, Bench, Chins, Prowler)

 Warm up

7:45am- Training session -  TM light - BB Squat, Bench, Chins, Prowler

BB Squat:
45 bar x 5
155 x 5

265 x 3

295 x 1

work sets
315 x 5 x 2 sets (dropped it way back just to test the left leg, went pretty well actually)

BB Bench:
45 bar x 5
155 x 5
205 x 3

235 x 2

265 x 1

work sets (last Monday bench 5x5 was 277.5) 
280 x 5 x 2 sets (PR)

280 x 4 x 1 set

280 x 3 x 1 set

280 x 2 x 4 sets

25 reps

Chins

x 5 (all reps were stopped at the bottom, tried to be more strict)

x 5

x 5

x 5

Prowler

2 45s each side x 3 rounds

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, happy with this, particularly the Bench, which continues to progress pretty well.  That was a solid effort, and it's been a great run over the long term in improving my bench over the last year.  This is a volume effort that would have been pretty unimaginable a year ago when I resumed benching after taking the better part of 8 years off from the bench. I made so many mistakes with this lift when I was younger, and just really happy to have learned from the Starting Strength method a number of tips that have me safely benching this heavy at this volume.  Squat was ok, I tested out the left leg and it's improved from Monday's incident, really good thing I was able to get bodywork and acupunture yesterday afternoon, that helped a ton.  We'll see on Friday.  I think it's time anyway to re-evaluate this lift, go back to basics on some level, get fucking deeper more consistently, and just improve period.  I'm going to be less focused on the weight, I realize it's taking away from my deadlift improvement anyway and at this stage I should be trying to get my damn deadlift past 450 and up to 500.  If I am squatting deep around 400 lbs for sets, I'm going to get better.  I have to get deeper more consistently, can't be high.

2/15/21 Monday February 15, 2021 (Texas method volume - BB Squat, OHP, DL)

 Warm up

7:45am- Training session -  TM volume - BB Squat, OHP, DL

BB Squat:
45 bar x 5 x 2 sets 

155 x 5

265 x 3
315 x 1

375 x 1

work sets 
405 x 5 x 2 sets 

405 x 2 cramp or something like it in left quad / hip flexor, racked it

405 x 3 x 3 sets (all challenging)

405 x 2 x 1 set racked it, done, this isn't working

(last Monday 5x5 was 415)

BB OHP:

warm up

45 bar x 5

95 x 5

125 x 3

155 x 2

175 x 1

work sets

190 x 4 x 1 set fail on 5

190 x 4 x 1 set 

190 x 3 x 3 sets

190 x 2 x 1 set fail on 3

190 x 2 x 2 sets

190 x 1 x 2 sets

25 reps -  Up from 5x5 at 187.5 last Wednesday as you can see this was a frustrating one again

BB DL (all hooked, no belt):

warm up
155 x 5 (no trouble with the left quad / hip)
265 x 3

work sets

315 x 5 x 1 set (pulled fast)

9:15am - Complete

Notes - Well, what the hell.  I had a great weekend with my wife, we took a short trip to the islands and got a ton of sleep, felt very well rested for this training session.  Things were going great when all of the sudden on my 3rd set of squats I got a sharp pain in the top of my left hip, kind of IT band / quad, and had to rack the set after 2 reps.  Things didn't get better from there.  I don't know if this was a cramp or what.  On the video, on the walkout, I may have put some sudden pressure on the left hip, I don't know, can't really tell.  This hasn't been bothering me at all and this seems to have completely come out of the blue.  Really, really frustrating. From there the training session never really got worse but it sure didn't get better.  It didn't bother me in the OHP other than taking the bar off the rack, where I had to dip my knees.  It didn't bother me on the DL either, though I only pulled light today.  Just shitty. The last couple of months I have gone from resolving wrist and elbow issues, to the oddity of the left oblique / lower lat coming and going for several weeks, and now this.  It's been kind of a tough run to be honest with you.  Just as I have turned the corner with each of these things, something else comes up. 

2/12/21 Friday February 12, 2021 (Texas method intensity - BB Squat, DL, Bench, OHP)

 Warm up

7:45am- Training session -  TM intensity - BB Squat, DL, Bench, OHP

BB Squat:
45 bar x 5
155 x 5

265 x 3
315 x 1

375 x 1

425 x 1

work sets
455 x 4 x 1 set (right knee didn't feel right on the 4th rep, I thought about taking it down for a 5th rep but decided no)

455 x 2 x 1 set (this double was ok, focused on pushing my knees out, right knee still a little off)

BB DL:

warm up
45 bar x 5
155 x 5
265 x 3

375 x 1 

425 x 1 (pretty fast but felt heavy)

work set

455 x 1 fail could not break it from the floor

455 x 1 fail pulled for longer, same issue

405 x 3 x 2 sets (back offs, these were good sets)

BB Bench:
45 bar x 5
155 x 5
205 x 3

235 x 2

265 x 1

work sets
295 x 3 x 2 sets (PR) (Monday's 5 x 5 was 277.5)

BB OHP:
warm up
45 bar x 5
95 x 5
155 x 2

185 x 1

205 x 1

work sets
215 x 1 x 1 set

217.5 x 1 x 1 set (PR)

220 x 1 x 1 set (PR)

(Wednesday's 5 x 5 weight was 187.5)

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 - Well let's start with the good - probably the best heavy pressing day I have ever had, starting with getting two triples with 295 on the bench - that's super cool, I am looking at almost a 300 bench for triples.  I should be able to push that heavy single up this week and see about getting over 315 now.  More exciting yet is breaking the 215 barrier on the OHP, first with a 217.5 and then with a 220 press, both excellent presses that didn't stall to lockout.  A key was getting the bar under my chin and simply keeping the damn thing over midfoot and not getting out front.  I think I picked something up here to take with me going forward on heavy singles.  So that was exciting.  On the squat, on the heavy set at 455, something felt off on my right knee on either the 3rd or 4th rep, and I decided to rack it and not go for the five.  I walked it off and got 455 for a double after that, so it was ok, but the right knee was still bothering me when I went to deadlift and I think it affected my PR attempts at trying to pull 455.  The bar wasn't moving today.  I had switched to the calibrated 55lb plates, first time pulling with those, and there is a different feel than pulling with the 45lb bumpers.  I have to take more slack out of the bar and the weight is heavier and closer to you, possibly this is actually harder for pullers that struggle off the floor, which is absolutely me.  If I can get the damn thing off the floor I can lock it out, if I fail it's always not getting the damn thing off the floor.  So that was disappointing.  I also am feeling some low back fatigue, which contributed I think to missing these heavy pulls.  So I think it's potentially backing off the 5x5 squat weight, and pulling a light set of 5 on the DL on Monday, and seeing if that helps recovery during the week for a heavy pull again on Friday.  I am going to try 455 again.  I've pulled 450 for two singles, I know I can pull 455. 

2/10/21 Wednesday February 10, 2021 (Texas method light - BB Squat, OHP, Chins, Prowler)

 Warm up

7:45am- Training session -  TM light - BB Squat, OHP, Chins, Prowler

BB Squat:
45 bar x 5
155 x 5

265 x 3

315 x 1

work sets
340 x 5 x 2 sets (about 80-85% of Monday 415 5x5)

BB OHP:

warm up

45 bar x 5

95 x 5

125 x 3

155 x 2

175 x 1

work sets

187.5 x 5 x 1 set

187.5 x 4 x 1 set fail on 5

187.5 x 3 x 3 sets

187.5 x 2 x 1 set fail on 3

187.5 x 2 x 1 set

187.5 x 1 x 1 set fail on 2

187.5 x 2 x 1 set

25 reps -  Up from 5x5 at 185 last Monday as you can see this was a frustrating one with some fails

Chins

x 5 (all reps were stopped at the bottom, tried to be more strict)

x 5

x 5

x 5

Chins were so so today

Prowler

2 45s each side x 3 rounds

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 -  An interesting day.  Squats were really solid, chins felt strong, better and fuller reps, and the prowler felt great.  OHP, you know, I had some very good reps, I missed some out front of otherwise just not hitting the groove / keeping the bar over midfoot.  Things are obviously getting heavier and this lift has been increasingly difficult for me.  I feel like progress is still being made, but I'm clearly deviating well off from the 5s now.  I think a better approach is see if I can get 5 on the first set, and from there, probably try and do triples as long as possible.  It's more likely I will not run out of gas or miss if I take this approach.  Once I start grinding some of these reps its really tough to keep hitting the reps needed on the next sets. 

2/8/21 Monday February 8, 2021 (Texas method volume - BB Squat, Bench, DL)

 Warm up

7:45am- Training session -  TM volume - BB Squat, Bench, DL

BB Squat:
45 bar x 5 x 2 sets 

155 x 5 (new red 55lb Rogue plates!!)

265 x 3
315 x 1

375 x 1

work sets 
415 x 5 x 5 sets (last Monday 5x5 was 410)

BB Bench:
45 bar x 5
155 x 5
205 x 3

235 x 2

265 x 1

work sets (last Wednesday bench 5x5 was 275) 
277.5 x 5 x 2 sets (PR)

277.5 x 3 x 3 sets

277.5 x 2 x 3 sets

25 reps 

BB DL (all hooked, no belt):

warm up
135 x 5 bumpers
225 x 3

315 x 1

work sets

335 x 5 x 1 set (pulled fast)

9:15am - Complete

Notes - Received my new calibrated 55lb plates from Rogue this weekend, they are sweet, and got to work with them.  Very different feel than bumpers, particularly on squatting, with all of that weight much closer to my body and not dispersed.  I think over time I will like this more, no whip, but today it was definitely different and "hit" my back a little harder.  Just have to get used to it.  I do love these plates!!  More to come in other sizes once Rogue can ship.  I bought 8 of these as I have designs on pushing to get all 8 on the bar for DL and squat:) Bench went well, a PR getting 2 sets of 5 at 277.5.  I was fatiguing after that but I didn't miss any reps, good solid effort.  Finished with some quick DLs, just used bumpers, will be interesting to DL with the 55s on Friday. 

2/5/21 Friday February 5, 2021 (Texas method intensity - BB Squat, DL, OHP, Bench)

 Warm up

7:45am- Training session -  TM intensity - BB Squat, DL, OHP, 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

430 x 1

work sets
450 x 5 x 1 set (decent set, two triples might be a better approach)

BB DL:

warm up
45 bar x 5
135 x 5
225 x 3 
315 x 1 

405 x 1 (pretty fast)

work set

450 x 1 x 2 sets (PR)

405 x 1 x 2 sets (back off)

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

185 x 1

work sets
200 x 3 x 1 set

200 x 2 fail on 3 x 1 set

(Monday's 5 x 5 weight was 185)

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

225 x 2

275 x 1

295 x 1

work sets
310 x 1 x 3 sets (Wednesday's 5 x 5 was 275)

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 - On December 18 I pulled one DL single at 450, today I got 2 - that's a PR.  It was certainly hard.  It's been a bit up and down the last 6/7 weeks with the holiday, dealing with the left QL issue, and a hell of a lot of work.  With that said, doubling my PR feels pretty good, I think there has been progress and I am getting a little better each week at pulling heavier weights. Squat top set of 450 was ok, not super pleased with depth, doing two triples instead of a 5 might be a better option here.  OHP was just ok, that lift hasn't been feeling that strong lately.  Bench was good, I got three very solid singles at 310 to finish this week out. 

2/3/21 Wednesday February 3, 2021 (Texas method light - BB Squat, Bench, Chins, Prowler)

 Warm up

7:45am- Training session -  TM light - BB Squat, Bench, Chins, Prowler

BB Squat:
45 bar x 5
135 x 5

225 x 3

275 x 2

315 x 1

work sets
335 x 5 x 2 sets (about 80-85% of Monday 410 5x5)

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

225 x 2

255 x 1

work sets (last Wednesday bench 5x5 was 272.5) 
275 x 5 x 2 sets (PR)

275 x 4 x 2 sets

275 x 3 x 1 set

275 x 2 x 2 sets

25 reps 

Chins

x 6

x 6

x 6

Chins were so so today

Prowler

2 45s each side x 3 rounds

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 -  Squats felt pretty good - I was definitely feeling the 410 5x5 the last two days, but shook the cobwebs off here with two light sets of 5, got deep.  Bench was good, I got a couple of sets of 5 and a couple of 4s at 275, happy with that as this a PR at this volume.  Finished with some chins and a couple of hours later got prowler work done. 

2/1/21 Monday February 1, 2021 (Texas method volume - BB Squat, OHP, DL)

 Warm up

7:45am- Training session -  TM volume - BB Squat, OHP, DL

BB Squat:
45 bar x 5 x 2 sets 

135 x 5

225 x 3
275 x 2
315 x 1

365 x 1

395 x 1

work sets 
410 x 5 x 5 sets (last Monday 5x5 was 405)

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

165 x 1

work sets

185 x 5 x 3 sets (PR)

185 x 4 x 1 set

185 x 3 x 2 sets

25 reps -  Up from 5x5 at 182.5 last Monday

BB DL (all hooked, no belt):

warm up
135 x 5
225 x 3

315 x 1

work sets

350 x 5 x 1 set (good set)

9:15am - Complete

Notes - I was pleased with this overall effort.  The squats were hard, just had a few issues with my feet during walk outs, and had the bar just a bit too low on a couple of sets.  Important to really dial in on the bar placement as it makes such a massive difference in how the sets go.  But all in all was getting pretty deep on these.  The OHP was very good, I was pleased to get 3 sets of 5 before starting to really have to grind reps.  A good DL set at 350 to finish, pulled it pretty fast. 

1/29/21 Friday January 29, 2021 (Texas method intensity - BB Squat, DL, Bench, OHP)

 Warm up

7:45am- Training session -  TM intensity - BB Squat, DL, Bench, 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
445 x 5 x 1 set (pretty good set, better than last Friday 440 x 5)

BB DL:

warm up
45 bar x 5
135 x 5
225 x 3 
315 x 1 

405 x 1 (pretty fast)

work set

445 x 1 x 3 sets (PR)

decided that was enough - no back offs

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

225 x 2

275 x 1

work sets
292.5 x 3 x 1 set (Monday's 5 x 5 was 272.5)

292.5 x 2 x 2 sets

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

185 x 1

205 x 1

work sets
215 x fail x 3 (basically just ended up grinding as much as possible on each failed single)

205 x 1 x 2 sets

(Wednesday's 5 x 5 weight was 182.5)

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 - On December 11 I pulled one DL single at 445, today I got 3 - that's a PR.  I was super pumped.  The first two singles were very good reps.  The third was pretty damn hard but I keep pushing/pulling and locked it out.  Exciting.  That was the highlight.  I also had a good top set squat at 445 x 5, better than last week.  Bench was solid, my heavy singles on the OHP didn't move.  I am regressing a bit here after a long run of a lot of progress, although my 5x5s have been pretty good.  It's been a couple of bad attempts at heavy singles in a row.  I've been doing these last and in a distracted state where I am having to multi task listening to work calls.  Not what I need for heavy singles.  I'll have to consider whether a programming adjustment is needed here. 

1/27/21 Wednesday January 27, 2021 (Texas method light - BB Squat, OHP, Chins, Prowler)

 Warm up

7:45am- Training session -  TM light - BB Squat, OHP, Chins, Prowler

BB Squat:
45 bar x 5
135 x 5

225 x 3

275 x 2

315 x 1

work sets
335 x 5 x 2 sets (about 80-85% of Monday 405 5x5)

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

165 x 1

175 x 1

work sets

182.5 x 5 x 2 sets (PR)

182.5 x 4 fail on 5 1 set

182.5 x 3 x 3 sets

182.5 x 2 x 1 set

25 reps -  Up from 5x5 at 180 last Monday

Chins

x 10

x 10

x 10

Best chins day in quite some time.  This kind of came out of nowhere.  

Prowler

2 45s each side x 3 rounds

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 -  This was a good day.  Squats were deep, felt good, pretty recovered from Monday's 5x5.  OHP was good, not great, I had to listen to a work call and kept getting distracted.  This is still an overall PR for 5x5.  I may repeat this weight next week to see if I can progress it a bit and get closer to completing a full 5x5.  Chins were quite strong, surprised me, good sign.  Finished with some prowler work out in the rain.

1/25/21 Monday January 25, 2021 (Texas method volume - BB Squat, Bench, DL)

 Warm up

7:45am- Training session -  TM volume - BB Squat, Bench, DL

BB Squat:
45 bar x 5 x 2 sets 

135 x 5

225 x 3
275 x 2
315 x 1

365 x 1

work sets 
405 x 5 x 5 sets (last Monday 5x5 was 400, working back here through the QL / hip issue)

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

225 x 2

255 x 1

work sets (last Wednesday bench 5x5 was 270) 
272.5 x 5 x 3 sets (PR)

272.5 x 4 x 1 set

272.5 x 3 x 2 sets

25 reps 

BB DL (all hooked, no belt):

warm up
135 x 5
225 x 3

315 x 1

work sets

345 x 5 x 1 set (good set)

9:15am - Complete

Notes - All in all a good session.  The QL thing is still going on, certainly felt it on some squats, mainly when I got a little forward with the bar coming out of the hole.  When I stayed midfoot and drove up with the hips, things were good.  Something to focus on as this is bringing technique strongly into focus.  Have to get the butt back, stay midfoot, and drive the hips up. Bench was very good, some PR here with a strong effort here at 272.5.  DLs were goods, went a bit heavier at 345 which was a good se.

1/22/21 Friday January 22, 2021 (Texas method intensity - BB Squat, DL, Bench, OHP)

 Warm up

7:45am- Training session -  TM intensity - BB Squat, DL, Bench, 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 (pretty good set)

BB DL:

warm up
45 bar x 5
135 x 5
225 x 3 
315 x 1 

395 x 1 (a little slow)

work set

440 x 1 x 3 sets (PR)

405 x 1 x 2 sets (back off)

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

225 x 2

275 x 1

work sets
290 x 3 x 1 set (Wednesday's 5 x 5 was 270)

290 x 2 x 2 sets (Wednesday's 5 x 5 was 270)

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

185 x 1

205 x 1

work sets
215 x 1 x 2 sets

215 x fail

(Monday's 5 x 5 weight was 180)

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 - On December 4 I pulled two DL singles at 440, today I got 3 - that's a PR.  That was the highlight today.  The heavy set of squats at 440 was really tough, heavier than I thought it would be.  I am a bit worn down from work and not well recovered I think.  I screwed up programming today as I was supposed to do either a heavy set of 5 or two triples on the OHP, and I benched instead by accident.  As such I did a couple of heavy singles on the OHP at the end at 215 but there were extremely hard.  The bench also was pretty difficult.  I'll take the DL PR, particularly because I felt a sharpness in my L QL on the first single, and wasn't sure how things were going to go after that (hence I stopped at the single).  This QL thing is obviously still lingering. 

1/20/21 Wednesday January 20, 2021 (Texas method light - BB Squat, Bench, Chins, Prowler)

Warm up

7:45am- Training session -  TM light - BB Squat, Bench, Chins, Prowler

BB Squat:
45 bar x 5
135 x 5

225 x 3

275 x 2

315 x 1

work sets
330 x 5 x 2 sets (about 80-85% of Monday 400 5x5)

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

225 x 2

255 x 1

work sets (last Monday bench 5x5 was 267.5) 
270 x 5 x 3 sets (PR)

270 x 4 x 2 sets

270 x 2

25 reps 

Chins

x 6

x 6

x 6

Prowler

2 45s each side x 3 rounds

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 day. Squats felt heavy.  Probably not recovered from Monday.  Bench was good, I was pleased with this effort, the reps felt solid, good bar speed, all the way through.  I went back in my notes and on 11/18/20 I tried a 5x5 at this weight and only got 1 set of 5.  This is a major improvement.  Very good sign.  Finished with chins and some prowler work. 

1/18/21 Monday January 18, 2021 (Texas method volume - BB Squat, OHP, DL)

Warm up

7:45am- Training session -  TM volume - BB Squat, OHP, DL

BB Squat:
45 bar x 5 x 2 sets 

135 x 5

225 x 3
275 x 2
315 x 1

365 x 1

work sets 
400 x 5 x 5 sets (last Monday 5x5 was 395, working back here through the QL / hip issue)

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

165 x 1

work sets

180 x 5 x 4 sets (PR)

180 x 4 

180 x 1

25 reps -  I repeated the 5x5 weight from last Wed - massive improvement today. More focused.

BB DL (all hooked, no belt):

warm up
135 x 5
225 x 3

315 x 1

work sets

335 x 5 x 1 set

9:15am - Complete

Notes - this was a good training session.  Squats, pretty hard, some of the reps felt heavy for sure, but things got better throughout the sets.  OHP was very strong, this was my best 5x5 performance.  Almost got all the reps.  Would have failed the last rep on the last set so I racked it.  I repeated the weight from last Wed, where I sucked, so this was good to see this level of improvement today.  DL top set felt good. 

1/15/21 Friday January 15, 2021 (Texas method intensity - BB Squat, DL, Bench, OHP)

Warm up

7:45am- Training session -  TM intensity - BB Squat, DL, Bench, 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
435 x 5 x 1 set (pretty good set)

BB DL:

warm up
45 bar x 5
135 x 5
225 x 3 
315 x 1 

395 x 1 (a little slow)

work set

435 x 3 x 1 set (PR) (good set)

405 x 2 x 2 sets (back off)

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

225 x 2

275 x 1

work sets
287.5 x 3 x 2 sets (Monday's 5 x 5 was 267.5)

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

185 x 1

205 x 1

work sets
217.5 x 1 x fail

217.5 x 1 x fail

217.5 x 1 x fail

205 x 1 x 2 sets

(Wednesday's 5 x 5 weight was 180)

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 - This was a good day squatting, a good day on the DL, solid on bench, terrible on OHP.  That makes for a bad Wed 5x5 on OHP and again today, so maybe some stalling going on there now after a pretty big run up.  I tried to get a PR single and failed above the eyes, which is not a place I usually fail.  I'll have to think about what the next best steps are here.  In any event, my QL and left hip didn't bother me on the squat, it was a hard but overall good heavy set of 5, and my depth was decent.  The DLs were very good, I moved the set of 435 for a triple pretty fast, it's time to move up next week again and start the ascent up hopefully.  Bench was good, I didn't feel like I would get 5 so I elected to rack the first set after 3, and then follow up with another triple.  And then the OHP debacle to finish.  Overall a good week. 

1/13/21 Wednesday January 13, 2021 (Texas method light - BB Squat, OHP, Chins, Prowler)

 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, OHP, Chins, Prowler

BB Squat:
45 bar x 5
135 x 5

225 x 3

275 x 2

315 x 1

work sets
325 x 5 x 2 sets (about 85% of Monday 395 5x5)

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

165 x 1

work sets

180 x 5 x 2 sets (PR)

180 x 4 fail on 5

180 x 3 fail on 4

180 x 3

180 x 3

180 x 2

25 reps -  my 5x5 last Monday was 177.5 - I was bonking here as I didn't eat this morning and waited too long to train - was up 5 or so hours before training and was too fasted

Chins

x 6

x 6

x 6

Prowler

1 45 each side x 4 rounds

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 day on squat, QL didn't bother me, very good sign, it's getting better.  OHP was an awful day.  I had not stamina, I ran out of gas.  I waited too long to train in a fasted state this morning and simply didn't have enough to get through the training session. Had to cut down my sets.  Was really frustrating because this truly was a function of bad planning.  Uh.  Finished with some chins and the prowler. 

1/11/21 Monday January 11, 2021 (Texas method volume - BB Squat, Bench, 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, Bench, DL

BB Squat:
45 bar x 5 x 2 sets 

135 x 5

225 x 3
275 x 2
315 x 1

365 x 1

work sets 
395 x 5 x 5 sets (last Monday 5x5 was 405, working back here through the QL / hip issue)

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

225 x 2

255 x 1

work sets (last Wednesday bench 5x5 was 265) 
267.5 x 5 x 4 sets

267.5 x 4, fail on 5 (rep PR at this weight)

25 reps 

BB DL (all hooked, no belt):

warm up
135 x 5
225 x 3

315 x 1

work sets

325 x 5 x 1 set

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 - Made some progress today.  Saw my acupuncturist / bodyworker at the end of the day and we diagnosed that my QL on the left side was super tight, had some muscle spasms as we worked through the session.  Good news is earlier I was able to squat 5x5 at 395, went pretty well, left hip (QL) was speaking up coming out of the hole, I hope this session this evening will clear it up further.  On Friday I did one single at 405 and it felt patently awful, so this was a major improvement in 3 days so that's good.  No issues at all on the bench and actually that was a 5x5 PR at 267.5.  Finished with one set of DL at 325, no issues, did notice the hip but wasn't a problem and again I hope this continues to clear up this week. 

1/8/21 Friday January 8, 2021 ( BB Squat, OHP, DL, Bench, Prowler)

Training session -  TM intensity - BB Squat, DL, OHP, Bench, Prowler 

BB Squat:
45 bar x 5
135 x 5

225 x 3
275 x 2
315 x 1

365 x 1

405 x 1 (felt like shit)

work sets
315 x 5 x 2 sets (OK)

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

185 x 1

work sets
195 x 3 x 2 sets (felt fine no issues, just didn't want to grind so I did 2 triples not a 5)

BB DL:

warm up
45 bar x 5
135 x 5
225 x 3 
315 x 1 

395 x 1 (did not feel good)

work set

365 x 2 x 3 sets (these were ok)

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

225 x 2

275 x 1

work sets
305 x 1

315 x 1 (PR)

305 x 1

Prowler 

2 45s each side x 3 rounds

Notes - Well what the hell.  Yesterday morning at 6am I was at my desk after a great night's sleep, had a huge sneeze that surprised me, twisted as I sneezed and immediately fell to my knees with a sharp pain in my left side, right above my hip. I was like what the hell just happened.  I think it created a muscle spasm. It did not go away.  Tried treating it all yesterday and hoped for the best today and I woke up and there it was clear as day.  I waited to train until mid day and felt good enough to give it a shot. Here are the results - worked up to a heavy single on the squat at 405, felt like shit, definitely painful in that spot while getting into and out of the hole.  Done. Dropped the weight to 315 and did 2 sets of 5.  Those were fine.  OHP - didn't notice it at all, that's good, didn't want to grind on reps today though so I did 2 triples instead of one 5.  DL worked up to 395, single felt like shit, felt it big time pulling off the floor and then it was fine once I got the bar past my knee.  I didn't feel like pushing it so I dropped back and did 3 doubles with 365, all of which were ok.  Finished with the bench, worked up to actually a PR single at 315, didn't bother the bench at all.  Pushed the prowler, no issues.  So conclusion here is upper body ok, lower body sucked ass.  I really hope this can calm down the next few days.  What a weird ridiculous thing. 

1/6/21 Wednesday January 6, 2021 (Texas method light - BB Squat, Bench, Chins, Prowler)

 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, OHP, Chins, Prowler

BB Squat:
45 bar x 5
135 x 5

225 x 3

275 x 2

215 x 1

work sets
325 x 5 x 2 sets (about 80% of Monday 405 5x5)

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

225 x 2

255 x 1

work sets (last Monday bench 5x5 was 262.5) 
265 x 5 x 4 sets

265 x 4, fail on 5 (rep PR at this weight)

25 reps 

Chins

x 6

x 6

x 6

Prowler

2 45s each side x 3 rounds

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 session today.  Bench was an improvement over last Monday's 5x5 and I think a PR in terms of getting all but the last rep on the 5x5, so that's great.  

1/4/21 Monday January 4, 2021 (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 x 2 sets 

135 x 5

225 x 3
275 x 2
315 x 1

365 x 1

work sets 
405 x 5 x 5 sets (last Monday 5x5 was 400)

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

165 x 1

work sets

177.5 x 5 x 4 sets (PR)

177.5 x 3 fail on 4

177.5 x 2

25 reps -  my 5x5 last Wednesday was 175

BB DL (all hooked, no belt):

warm up
135 x 5
225 x 3

315 x 1

work sets

340 x 5 x 1 sets

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 day.  I had a long interruption after the OHP and before the DL for work calls, but stayed around and got it done.  The 5x5 squats were pretty damn hard. Looking at the video, there are some things to like, the bar placement is so much better and I am not having any issues anymore with my elbows or wrists, which is awesome.  The OHP was strong.  The 5x5 squats take a heavy toll and really create a lot of systemic fatigue, and I really had to grind to get the 5th rep on the 3rd and 4th sets, but got them, which was good.  That ran me out of steam for the last set so I had to go triple then double.  But overall a good day.

1/1/21 Friday January 1, 2021 (Texas method intensity - BB Squat, DL, Bench, 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

32kg 2H SW x 5

7:45am- Training session -  TM intensity - BB Squat, DL, OHP, 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 (didn't set back on last rep, tweak in left hip)
315 x 1 (set back hard this moved very fast)

395 x 1 (this moved very fast)

work set

435 x 3 x 1 set (PR) (the bar moved fast on these)

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

225 x 2

275 x 1

work sets
292.5 x 2 x 3 sets (Monday's 5 x 5 was 262.5)

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

185 x 1

205 x 1

work sets
215 x 1 x 3 sets (PR)

(Wednesday's 5 x 5 weight was 175)

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 - An interesting day. First off the top squat set at 445 was solid, but heavy.  It's probably more productive at this point to drop to 2 triples and try and run that out.  I think that is what I am going to do next.  On the DL, on the 3rd rep of warming up with 225 I didn't set my back appropriately or pull the slack out of the bar completely, and got a tweak in my left hip.  Very, very frustrating.  Although I wasn't "disrespecting" the weight it's just a reminder to be very methodical about hitting each step, on each lift.  Do it the same, every single time, regardless of the weight.  So a frustrating reminder.  I thought a bit about what to do next and said, I am going to dial in the technique and concentrate on it, and see how it goes.  Every pull after that was very good and didn't result in that feeling in the hip, so that is good.  Next day, it is there, but will keep working on it.  I think I can work through it ok.  I decided to try for a double or triple at 435 and got the triple, honestly, easier than I thought.  That was encouraging.  I was really pulling the shit out of the bar to get the slack out, that helped.  On bench, I misjudged and went 10 lbs too heavy, which resulted in doing doubles at 292.5 when my intention was triples or a 5 at 282.5 based on my 5x5 weight earlier this week at 262.5.  Damn it.  The highlight of the day was the OHP.  I have been feeling this lift lately and decided to try a PR for a heavy single at 215.  Got 3 singles, which was great, and looking at the video, the bar moved very well and I had more in the tank.  How much more? At least 5 lbs.  Maybe, maybe 10. So I am getting closer and closer to a 2-wheel OHP at 225, which would be sweet.  I'm not going to get greedy, it's 2.5 lbs up each time from here.