3/19/21 Friday March 19, 2021 (Texas method volume - BB Squat, Bench, DL, OHP)

 Warm up

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

BB Squat:
45 bar x 5
155 x 5

265 x 3
315 x 1

375 x 1

425 x 1

work sets
445 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

395 x 1 

work set

450 x 1 (better than last week's 445 single - good sign)

375 x 5 back off set with no belt (something different here)

BB OHP:
warm up
45 bar x 5

95 x 5

155 x 2

185 x 1

work sets
207.5 x 3 x 2 sets (PR)

(Monday's 5 x 5 weight was 200)

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

255 x 1

275 x 1

295 x 1

work sets

305 x 1

315 x 1

322.5 x 1 (PR)

(Wednesday's 5 x 5 weight was 290)

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. PRs in the press for two triples at 207.5 and one single on the bench at 322.5.  The fact that I can still progress on heavy day and hit PRs is great.  My 5x5 volume on each of the press lifts needs to go down in weight - need a reset on both.  Each have crept up too close to what I am doing on heavy day, I need some separation, and I actually need to be getting all 5 reps in each set which I have not been able to do. I like where the squat is going, and I feel pretty good about the DL and am on the verge of setting a PR.  Have to manage lower back fatigue, which right now has been ok.