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.