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.