3/12/21 Friday March 12, 2021 (Texas method volume - BB Squat, Bench, DL, 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
440 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

385 x 1 

work set

445 x 1 (real tough rep, a grind off the floor, but a good lift)

395 x 3 back off set

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

255 x 1

275 x 1

work sets

295 x 3 x 2 sets (PR)

(Monday's 5 x 5 weight was 287.5)

BB OHP:
warm up
45 bar x 5

155 x 3

205 x 1

work sets
215 x 1 x 1 set

225 x 1 x 1 set (PR)

(Wednesday's 5 x 5 weight was 197.5)

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 - Honestly a really good day. The heavy set of squats at 440 for 5 was good, pretty deep. I was able to pull one DL single at 445, it was a real tough rep off the floor, but a strong lockout after getting it past my knees.  A PR on bench for two triples at 295.  I probably should be heavier here given that my 5x5s are within 10 lbs of this weight, so I need to push this up to 300 or a little over the next time, because these weren't that difficult.  Highlight of the day was hitting one OHP single at 225, and I absolutely could have gone heavier.  That's a PR.  Been attacking the bar much better on these, getting the elbows under and starting in a strong position for the push.  Really happy to say I have a "2 plate" OHP, and will keep working towards bodyweight.  15 lbs away.