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.