2/26/21 Friday February 26, 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
155 x 5

265 x 3
315 x 1

375 x 1

405 x 1

work sets
430 x 5 x 1 set (good set, pretty deep reps)

BB DL:

warm up
45 bar x 5
155 x 5
265 x 3

315 x 1

375 x 1 

work set

435 x 4 (PR)

BB Bench:
45 bar x 5
155 x 5
205 x 3

235 x 2

265 x 1

285 x 1

work sets
292.5 x 3 x 2 sets (PR)

(Monday's 5 x 5 weight was 282.5)

BB OHP:
warm up
155 x 3

185 x 1

work sets
205 x 1

215 x 1

220 x 1

222.5 x 1 x 1 set (PR)

(Wednesday's 5 x 5 weight was 192.5)

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 - Super pumped today about the DL result - 435 x 4, that's a PR.  And it was a strong set.  I honestly probably should have tried to pull the 5th rep.  So next week it's going for 440 x 4.  That was the highlight today.  I also hit a PR for two triples on the bench at 292.5, and a PR single on the OHP at 222.5 which was one hell of a grinder, hardest OHP I have ever grinded through.  And then I racked it.  A great Friday.

2/24/21 Wednesday February 24, 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
155 x 5

265 x 3

295 x 1

work sets
315 x 5 x 2 sets (happy with this, about 80% of Monday's 5x5 at 385)

BB OHP:

warm up

45 bar x 5

95 x 5

155 x 3

175 x 2

work sets

192.5 x 3 x 4 sets

192.5 x 2 fail on 3 1 set

192.5 x 2 x 5 sets

25 reps -  Up from 5x5 at 190 last Monday, I thought this was a good approach, I went in thinking 5 triples and 5 doubles, almost got it with no misses

Chins

x 8 (chins were pretty strong today)

x 8

x 8

Prowler

2 45s each side x 2 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 -  A good day.  Felt good on the squats, I really like the improvements made on Monday - getting into the hips much better, using the adductors, less low back fatigue, this is all good. OHP was a good day, pretty heavy for a 5x5 but a solid effort with triples and doubles, not much rest in between sets.  Finished with chins and some prowler work. 

2/22/21 Monday February 22, 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 

155 x 5

265 x 3
315 x 1

345 x 1

375 x 1

work sets 
385 x 5 x 5 sets (best depth and best sets of 5x5 I have had in months - glad I dropped the weight a bit, I have to dial in depth)

BB Bench:
45 bar x 5
155 x 5
205 x 3

235 x 2

265 x 1

work sets (last Wednesday bench 5x5 was 280) 
282.5 x 5 x 1 set

282.5 x 4 x 1 set

282.5 x 3 x fail on 4 1 set

282.5 x 3 x 2 sets

282.5 x 2 x 3 sets

25 reps

BB DL (all hooked, no belt):

warm up
155 x 5
265 x 3

work sets

315 x 5 x 1 set (pulled very fast)

9:15am - Complete

Notes - This was a win today.  I went into this on the squat determined to get deeper, keep the bar over midfoot, and drive the hips out of the hole.  I was able to do that across all 5 sets.  Just a lot better technique today, and no issues at all with the left leg which was great.  Really happy about this, and I can build on this.  The bench was pretty good, it's getting pretty damn heavy for 5x5 and I am not making 5s, but I can get to 25 reps using descending sets.  Finished with one set of deads at 315, tried to pull the slack out of the bar, these were pulled fast, have to think about where I want to go on Friday.  I am thinking trying to pull a set of 5 at 430. 

2/19/21 Friday February 19, 2021 (Texas method intensity - BB Squat, OHP, DL, Bench, Chins, Prowler)

 Warm up

7:45am- Training session -  TM intensity - BB Squat, OHP, DL, Bench

BB Squat:
45 bar x 5
155 x 5

265 x 3
315 x 1

375 x 1

405 x 1

work sets
425 x 5 x 1 set (kind of a shitty set)

BB OHP:
warm up
45 bar x 5
95 x 5
155 x 2

185 x 1

work sets
202.5 x 3 x 2 sets (PR) (felt pretty good especially the last rep was a grinder but got it)

BB DL:

warm up
45 bar x 5
155 x 5
265 x 3

375 x 1 

work set

455 x 1 fail could not break it from the floor

455 x 1 fail pulled for longer, same issue

Had to take a work call and I said fuck it after 40 minutes when I went back to the bar, I was cold, it wasn't worth it to try and do back-offs

BB Bench:
45 bar x 5
155 x 5
205 x 3

235 x 2

265 x 1

295 x 1

work sets
315 x 1 

317.5 x 1 (PR single)

(Monday's 5 x 5 weight was 280)

Chins

x 5 x 4 sets

Later in the afternoon - Prowler 

2 45s x 4 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 - Keeping with recent trends, a good day pressing (a PR for two triples on the OHP at 202.5, and a PR single on the bench at 317.5) and a shit day with the lower body lifts.  Though my left leg and hip has improved a lot from Monday's issue, it did affect the squat today and I really wasn't able to get deep enough of push out of the hole without feeling it.  So that sucked.  And the DL is kind of a mess now.  I couldn't move 455 off the floor.  Since I started working with the new calibrated iron plates, I think I am not used to how much I need to take slack out of the bar and it's just off.  So back to the drawing board on the DL, after what has been honestly a pretty good run.  It wasn't super hard to get to a 405 DL, it was pretty damn hard to get to 450, and now it appears it will be real hard to get to a 500, which is a big goal.  

2/17/21 Wednesday February 17, 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
155 x 5

265 x 3

295 x 1

work sets
315 x 5 x 2 sets (dropped it way back just to test the left leg, went pretty well actually)

BB Bench:
45 bar x 5
155 x 5
205 x 3

235 x 2

265 x 1

work sets (last Monday bench 5x5 was 277.5) 
280 x 5 x 2 sets (PR)

280 x 4 x 1 set

280 x 3 x 1 set

280 x 2 x 4 sets

25 reps

Chins

x 5 (all reps were stopped at the bottom, tried to be more strict)

x 5

x 5

x 5

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 -  Overall, happy with this, particularly the Bench, which continues to progress pretty well.  That was a solid effort, and it's been a great run over the long term in improving my bench over the last year.  This is a volume effort that would have been pretty unimaginable a year ago when I resumed benching after taking the better part of 8 years off from the bench. I made so many mistakes with this lift when I was younger, and just really happy to have learned from the Starting Strength method a number of tips that have me safely benching this heavy at this volume.  Squat was ok, I tested out the left leg and it's improved from Monday's incident, really good thing I was able to get bodywork and acupunture yesterday afternoon, that helped a ton.  We'll see on Friday.  I think it's time anyway to re-evaluate this lift, go back to basics on some level, get fucking deeper more consistently, and just improve period.  I'm going to be less focused on the weight, I realize it's taking away from my deadlift improvement anyway and at this stage I should be trying to get my damn deadlift past 450 and up to 500.  If I am squatting deep around 400 lbs for sets, I'm going to get better.  I have to get deeper more consistently, can't be high.

2/15/21 Monday February 15, 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 

155 x 5

265 x 3
315 x 1

375 x 1

work sets 
405 x 5 x 2 sets 

405 x 2 cramp or something like it in left quad / hip flexor, racked it

405 x 3 x 3 sets (all challenging)

405 x 2 x 1 set racked it, done, this isn't working

(last Monday 5x5 was 415)

BB OHP:

warm up

45 bar x 5

95 x 5

125 x 3

155 x 2

175 x 1

work sets

190 x 4 x 1 set fail on 5

190 x 4 x 1 set 

190 x 3 x 3 sets

190 x 2 x 1 set fail on 3

190 x 2 x 2 sets

190 x 1 x 2 sets

25 reps -  Up from 5x5 at 187.5 last Wednesday as you can see this was a frustrating one again

BB DL (all hooked, no belt):

warm up
155 x 5 (no trouble with the left quad / hip)
265 x 3

work sets

315 x 5 x 1 set (pulled fast)

9:15am - Complete

Notes - Well, what the hell.  I had a great weekend with my wife, we took a short trip to the islands and got a ton of sleep, felt very well rested for this training session.  Things were going great when all of the sudden on my 3rd set of squats I got a sharp pain in the top of my left hip, kind of IT band / quad, and had to rack the set after 2 reps.  Things didn't get better from there.  I don't know if this was a cramp or what.  On the video, on the walkout, I may have put some sudden pressure on the left hip, I don't know, can't really tell.  This hasn't been bothering me at all and this seems to have completely come out of the blue.  Really, really frustrating. From there the training session never really got worse but it sure didn't get better.  It didn't bother me in the OHP other than taking the bar off the rack, where I had to dip my knees.  It didn't bother me on the DL either, though I only pulled light today.  Just shitty. The last couple of months I have gone from resolving wrist and elbow issues, to the oddity of the left oblique / lower lat coming and going for several weeks, and now this.  It's been kind of a tough run to be honest with you.  Just as I have turned the corner with each of these things, something else comes up. 

2/12/21 Friday February 12, 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
155 x 5

265 x 3
315 x 1

375 x 1

425 x 1

work sets
455 x 4 x 1 set (right knee didn't feel right on the 4th rep, I thought about taking it down for a 5th rep but decided no)

455 x 2 x 1 set (this double was ok, focused on pushing my knees out, right knee still a little off)

BB DL:

warm up
45 bar x 5
155 x 5
265 x 3

375 x 1 

425 x 1 (pretty fast but felt heavy)

work set

455 x 1 fail could not break it from the floor

455 x 1 fail pulled for longer, same issue

405 x 3 x 2 sets (back offs, these were good sets)

BB Bench:
45 bar x 5
155 x 5
205 x 3

235 x 2

265 x 1

work sets
295 x 3 x 2 sets (PR) (Monday's 5 x 5 was 277.5)

BB OHP:
warm up
45 bar x 5
95 x 5
155 x 2

185 x 1

205 x 1

work sets
215 x 1 x 1 set

217.5 x 1 x 1 set (PR)

220 x 1 x 1 set (PR)

(Wednesday's 5 x 5 weight was 187.5)

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 - Well let's start with the good - probably the best heavy pressing day I have ever had, starting with getting two triples with 295 on the bench - that's super cool, I am looking at almost a 300 bench for triples.  I should be able to push that heavy single up this week and see about getting over 315 now.  More exciting yet is breaking the 215 barrier on the OHP, first with a 217.5 and then with a 220 press, both excellent presses that didn't stall to lockout.  A key was getting the bar under my chin and simply keeping the damn thing over midfoot and not getting out front.  I think I picked something up here to take with me going forward on heavy singles.  So that was exciting.  On the squat, on the heavy set at 455, something felt off on my right knee on either the 3rd or 4th rep, and I decided to rack it and not go for the five.  I walked it off and got 455 for a double after that, so it was ok, but the right knee was still bothering me when I went to deadlift and I think it affected my PR attempts at trying to pull 455.  The bar wasn't moving today.  I had switched to the calibrated 55lb plates, first time pulling with those, and there is a different feel than pulling with the 45lb bumpers.  I have to take more slack out of the bar and the weight is heavier and closer to you, possibly this is actually harder for pullers that struggle off the floor, which is absolutely me.  If I can get the damn thing off the floor I can lock it out, if I fail it's always not getting the damn thing off the floor.  So that was disappointing.  I also am feeling some low back fatigue, which contributed I think to missing these heavy pulls.  So I think it's potentially backing off the 5x5 squat weight, and pulling a light set of 5 on the DL on Monday, and seeing if that helps recovery during the week for a heavy pull again on Friday.  I am going to try 455 again.  I've pulled 450 for two singles, I know I can pull 455. 

2/10/21 Wednesday February 10, 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
155 x 5

265 x 3

315 x 1

work sets
340 x 5 x 2 sets (about 80-85% of Monday 415 5x5)

BB OHP:

warm up

45 bar x 5

95 x 5

125 x 3

155 x 2

175 x 1

work sets

187.5 x 5 x 1 set

187.5 x 4 x 1 set fail on 5

187.5 x 3 x 3 sets

187.5 x 2 x 1 set fail on 3

187.5 x 2 x 1 set

187.5 x 1 x 1 set fail on 2

187.5 x 2 x 1 set

25 reps -  Up from 5x5 at 185 last Monday as you can see this was a frustrating one with some fails

Chins

x 5 (all reps were stopped at the bottom, tried to be more strict)

x 5

x 5

x 5

Chins were so so today

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 -  An interesting day.  Squats were really solid, chins felt strong, better and fuller reps, and the prowler felt great.  OHP, you know, I had some very good reps, I missed some out front of otherwise just not hitting the groove / keeping the bar over midfoot.  Things are obviously getting heavier and this lift has been increasingly difficult for me.  I feel like progress is still being made, but I'm clearly deviating well off from the 5s now.  I think a better approach is see if I can get 5 on the first set, and from there, probably try and do triples as long as possible.  It's more likely I will not run out of gas or miss if I take this approach.  Once I start grinding some of these reps its really tough to keep hitting the reps needed on the next sets. 

2/8/21 Monday February 8, 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 

155 x 5 (new red 55lb Rogue plates!!)

265 x 3
315 x 1

375 x 1

work sets 
415 x 5 x 5 sets (last Monday 5x5 was 410)

BB Bench:
45 bar x 5
155 x 5
205 x 3

235 x 2

265 x 1

work sets (last Wednesday bench 5x5 was 275) 
277.5 x 5 x 2 sets (PR)

277.5 x 3 x 3 sets

277.5 x 2 x 3 sets

25 reps 

BB DL (all hooked, no belt):

warm up
135 x 5 bumpers
225 x 3

315 x 1

work sets

335 x 5 x 1 set (pulled fast)

9:15am - Complete

Notes - Received my new calibrated 55lb plates from Rogue this weekend, they are sweet, and got to work with them.  Very different feel than bumpers, particularly on squatting, with all of that weight much closer to my body and not dispersed.  I think over time I will like this more, no whip, but today it was definitely different and "hit" my back a little harder.  Just have to get used to it.  I do love these plates!!  More to come in other sizes once Rogue can ship.  I bought 8 of these as I have designs on pushing to get all 8 on the bar for DL and squat:) Bench went well, a PR getting 2 sets of 5 at 277.5.  I was fatiguing after that but I didn't miss any reps, good solid effort.  Finished with some quick DLs, just used bumpers, will be interesting to DL with the 55s on Friday. 

2/5/21 Friday February 5, 2021 (Texas method intensity - BB Squat, DL, OHP, Bench)

 Warm up

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

430 x 1

work sets
450 x 5 x 1 set (decent set, two triples might be a better approach)

BB DL:

warm up
45 bar x 5
135 x 5
225 x 3 
315 x 1 

405 x 1 (pretty fast)

work set

450 x 1 x 2 sets (PR)

405 x 1 x 2 sets (back off)

BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3

185 x 1

work sets
200 x 3 x 1 set

200 x 2 fail on 3 x 1 set

(Monday's 5 x 5 weight was 185)

BB Bench:
45 bar x 5
135 x 5
185 x 3

225 x 2

275 x 1

295 x 1

work sets
310 x 1 x 3 sets (Wednesday's 5 x 5 was 275)

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 18 I pulled one DL single at 450, today I got 2 - that's a PR.  It was certainly hard.  It's been a bit up and down the last 6/7 weeks with the holiday, dealing with the left QL issue, and a hell of a lot of work.  With that said, doubling my PR feels pretty good, I think there has been progress and I am getting a little better each week at pulling heavier weights. Squat top set of 450 was ok, not super pleased with depth, doing two triples instead of a 5 might be a better option here.  OHP was just ok, that lift hasn't been feeling that strong lately.  Bench was good, I got three very solid singles at 310 to finish this week out. 

2/3/21 Wednesday February 3, 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
335 x 5 x 2 sets (about 80-85% of Monday 410 5x5)

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 272.5) 
275 x 5 x 2 sets (PR)

275 x 4 x 2 sets

275 x 3 x 1 set

275 x 2 x 2 sets

25 reps 

Chins

x 6

x 6

x 6

Chins were so so today

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 -  Squats felt pretty good - I was definitely feeling the 410 5x5 the last two days, but shook the cobwebs off here with two light sets of 5, got deep.  Bench was good, I got a couple of sets of 5 and a couple of 4s at 275, happy with that as this a PR at this volume.  Finished with some chins and a couple of hours later got prowler work done. 

2/1/21 Monday February 1, 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

395 x 1

work sets 
410 x 5 x 5 sets (last Monday 5x5 was 405)

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

165 x 1

work sets

185 x 5 x 3 sets (PR)

185 x 4 x 1 set

185 x 3 x 2 sets

25 reps -  Up from 5x5 at 182.5 last Monday

BB DL (all hooked, no belt):

warm up
135 x 5
225 x 3

315 x 1

work sets

350 x 5 x 1 set (good set)

9:15am - Complete

Notes - I was pleased with this overall effort.  The squats were hard, just had a few issues with my feet during walk outs, and had the bar just a bit too low on a couple of sets.  Important to really dial in on the bar placement as it makes such a massive difference in how the sets go.  But all in all was getting pretty deep on these.  The OHP was very good, I was pleased to get 3 sets of 5 before starting to really have to grind reps.  A good DL set at 350 to finish, pulled it pretty fast.