Wednesday, January 20, 2021

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. 

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