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.