4/14/21 Wednesday April 14, 2021 (KB cleans and FSQ, OHP, Pull-ups, Prowler)

  Warm up

7:45am- Training session -  TM volume - KB cleans and FSQ, Bench, Pull-ups, Prowler

DB 20kg KB cleans x 5 FSQ x 5 x 2 sets

Cleans felt great, FSQ a little better than Monday

BB OHP:

warm up

45 bar x 5

95 x 5

155 x 3

175 x 1

work sets

190 x 5 x 1 set

190 x 4 x 2 sets

190 x 3 x 4 sets

25 reps -  solid effort here

Chins

x 10 (chins were pretty strong today)

x 8

x 6

Prowler

3 45s each side x 2 rounds

9:15am - Complete

Notes - Just getting to write this on Friday.  Good session, legs improved.  Got a chiro adjustment on Wed evening and that helped even more.  Have my first official barbell training session with a coach on Saturday in Sandpoint.  Adam Fangman, SSC.  Really excited to meet him, this is a potentially big turning point for me. 

4/12/21 Monday April 12, 2021 (KB cleans and FSQ, Bench, Pull-ups, Prowler)

 Warm up

7:45am- Training session -  TM volume - KB cleans and FSQ, Bench, Pull-ups, Prowler

DB 20kg KB cleans x 5 FSQ x 5 x 2 sets

Cleans felt great, FSQ garbage on my left hip and SI

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

255 x 1

work sets

275 x 5 x 3 sets

275 x 4 x 1 set

275 x 3 x 2 sets

25 reps

Chins

x 5 x 5 sets

Prowler

3 45s each side x 2 rounds

9:15am - Complete

Notes - Just getting to write this on Friday.  This was fine, bench chins and prowler all felt good, so did KB cleans, KB FSQ didn't feel great.  Legs need a major break.

4/9/21 Friday April 9, 2021 (Texas method volume - BB Squat, DL, OHP, Bench)

 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

365 x 1

385 x 1

405 x 1

work sets
425 x 5 x 1 set (this was going great until the last rep at which point I felt the twinge again in my left IT band / quad through the hip)

Feeling shit and feeling it in the left SI now too. 

BB DL:

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

315 x 1

375 x 1 

work set

425 x 2 (2nd rep was not great, bar was drifting on the left shin)

375 x 1 x 3 sets (wanted to get the feeling back of keeping the bar on the shins)

BB OHP:

warm up

45 bar x 5

95 x 5

155 x 3

175 x 1

work sets

207.5 x 3 x 1 set

207.5 x 2 fail on 3

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

255 x 1

285 x 1

work sets

315 x 1

320 x 1

325 x fail (this would have been a PR by 2.5 lbs)

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 - Writing this on Monday 4/12. Such a disappointing day.  The last rep on the squat got me - again.  Keep experiencing an injury in that hip, 3rd or 4th issue in the last couple of months.  Obviously the body is simply not taking the loading once things get up over 400lbs.  I'm going to have to tear this down, rest it a little bit, and then try and start over.  I've contacted a Starting Strength coach and I am going to get professional help going forward.  I've taken this as far as I probably could realistically do it on my own, something to be proud of, and now it's time to step it up and get professional coaching. 

4/7/21 Wednesday April 7, 2021 (Texas method light - BB Squat, Bench, Prowler)

   Warm up

7:45am- Training session -  TM light - BB Squat, Bench, Chins, Prowler

BB Squat:
45 bar x 5
155 x 5

205 x 3 

265 x 2

315 x 1

work sets 

315 x 5 x 2 sets (ok, things getting a little better, not thrilled with depth though)

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

255 x 1

work sets

272.5 x 5 x 3 sets

272.5 x 4 x 1 set

272.5 x 3 x 1 set

272.5 x 2 fail on 3

nearly 25 reps - this was ok.  First 3, and you could say the 4th set were good, then it was a real grind.

Chins

x 10 (chins were pretty strong today)

x 8

x 6

Prowler

3 45s each side x 2 rounds

9:15am - Complete

Notes -  Some improvements.  Squatting was ok, and later in the day I got some bodywork and acupunture done on my legs which should help things.  It was a pretty good day benching.  I've been sick the last two days with a bad stomach bug, so for me to get this much work done was pretty good as I haven't eaten much and haven't kept anything down.  

4/5/21 Monday April 5, 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

355 x 1

work sets 
380 x 5 x 5 sets (not recovered from Friday 5x5 at 375)

BB OHP:

warm up

45 bar x 5

95 x 5

155 x 3

175 x 1

work sets

187.5 x 5 x 1 set

187.5 x 4 x 1 set

187.5 x 3 x 1 sets

187.5 x 2 x 2 sets 

Break

187.5 x 3 x 3 sets

25 reps -  shitting, I rushed all of the first sets with not enough rest and I paid for it

BB DL (all hooked, no belt):

warm up
155 x 5
265 x 3

work sets

315 x 5 x 1 set (pulled fast)

9:15am - Complete

Notes - Was feeling great all weekend, 2nd set of 5 on the squats my left SI started acting up again, unfortunately.  It's just been a real problem.  I probably did too much volume on Friday, 3 sets of 5 would have been enough, and I just wasn't fully recovered today.  Super frustrating.  It affected the rest of the workout.  This is a real nagging bummer of a thing. 

4/2/21 Friday April 2, 2021 (Texas method volume - BB Squat, Bench, DL, Prowler)

 Warm up

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

BB Squat:
45 bar x 5
155 x 5

265 x 3
315 x 1

365 x 1

work sets
375 x 5 x 5 sets (this wasn't fantastic, but a step in the right direction given where I have been)

BB DL:

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

315 x 1

375 x 1 

work set

425 x fail, x fail - didn't have it here at all.  Body was holding back.

395 x 2

395 x 3 (better - getting a little confidence back)

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

255 x 1

work sets

270 x 5 x 4 sets

270 x 4 x fail on 5

(I think this may have been a PR, I almost got all 5 sets, and it is definitely an improvement from my last bench session)

Prowler

2 45s x 1 set

4 45s x 2 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 - I'll take it. Step in the right direction.  At least I could squat.  Disappointed a bit that it was challenging at 375, but I am working through these left hip and quad / IT issues.  Deadlifts were concerning, my body was really holding back at 425 and didn't want to push through whatever is going on with my leg.  I dropped it down to 395, and got 5 reps between a double and triple.  Felt a little bit better about that, but things are not going great here.  I was able to have  a good day on the bench and I think got a PR for reps at 270, nearly getting all 5 sets of 5.  Small silver lining. 

3/31/21 Wednesday March 31, 2021 (Texas method light - 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

still feels like shit on the left hip / IT band

no work sets

BB OHP:

warm up

45 bar x 5

95 x 5

155 x 3

175 x 1

work sets

185 x 5 x 3 sets

185 x 4 x 1 set

185 x 3 x 2 sets

25 reps - Just doing the work here. 

Chins

x 10 (chins were pretty strong today)

x 8

x 6

Prowler

3 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 -  Have had to take time off after the issue on my work set heavy squat last Friday.  I didn't lift on Monday, and had my bodyworker try and work on my legs, adductors, SI joint.  Definitely helped, but still having issues.  I was feeling better today and knew that the leg stuff probably wouldn't impact upper body work, and it didn't.  Light squats felt like shit and I just abandoned the idea. This is a tough one and is a real set back as I can't squat easily, and pushing hard into the floor on the deadlift is also troublesome as my body is subconsciously holding back. 

3/24/21 Wednesday March 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

315 x 1

work sets
335 x 5 x 2 sets (happy with this, about 80% of Monday's 5x5 at 405)

BB OHP:

warm up

45 bar x 5

95 x 5

155 x 3

175 x 1

work sets

187.5 x 5 x 3 sets (PR)

187.5 x 4 x 1 set

187.5 x 3 fail on 4

187.5 x 2 fail on 3

187.5 x 1

25 reps -  Dropped this down from 200 lbs last Monday for 5x5 as I wanted to get back to doing more sets of 5, but frankly I screwed up here and should have been doing 180 not 187.5.  Frustrating.

Chins

x 10 (chins were pretty strong today)

x 8

x 6

Prowler

3 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 -  Decent today, but I overshot on the weight to backoff for OHP.  Probably should have been at 180lbs which I think certainly would have resulted in my being to get all sets of 5.  I had the same issue on the backoff for the bench.  I suspect there is so much accumulated fatigue here that I may need another slight reset on the overhead work on volume days so I can get back on track. I do want to start this with something that I can get for the full 5x5.

3/22/21 Monday March 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

375 x 1

work sets 
405 x 5 x 5 sets (up from 5x5 at 400 last Monday - these were solid sets though my left SI and piriformis were unhappy)

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

255 x 1

work sets (last Wednesday bench 5x5 was 290 - I'm resetting to create a larger spread between intensity day, and to try and get more 5s) 
270 x 5 x 3 sets

270 x 4 x 1 set 

270 x 2 x fail on 3

270 x 2 x fail on 3

25 reps (this sucked, did not go how I wanted it to)

BB DL (all hooked, no belt):

warm up
155 x 5
265 x 3

315 x 1

work sets

340 x 5 x 1 set (pulled very fast)

9:15am - Complete

Notes - A shit day. My left piriformis and SI were acting up on squats, a little out of the blue.  I had by acupuncturist release the piriformis later in the day, which was good.  Things just jammed up.  The bench sucked.  The squats really took it out of me, and I was rushing to get the bench sets done and not taking enough rests in between sets.  It was frustrating all around, and this after taking a step back to try and get more 5s.  I'm so irritated with this I will probably repeat this weight next week for bench and see if I can do a whole lot better.  The DL set of 5 with 340 felt good, so that's ok. 

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. 

3/17/21 Wednesday March 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

315 x 1

work sets
330 x 5 x 2 sets (happy with this, about 80% of Monday's 5x5 at 400)

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

255 x 1

275 x 1

work sets (last Monday bench 5x5 was 287.5) 
290 x 5 x 1 set (PR)

290 x 3 x fail on 4

290 x 3 x 2 sets

290 x 2 x 3 sets

290 x 1 x 5 sets

25 reps (this was real tough today.  It's probably time to dial back a little bit to a weight where I started failing at 5x5, and build back up)

Chins

x 8 (chins were pretty strong today)

x 8

x 6

Prowler

3 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 -  Kind of a tough day, bench didn't go great, it's definitely getting difficult to get reps as the volume day now has crept up to damn near 300 lbs! I need to check my notes and probably jump back to a weight where I have a better shot at getting 5x5.  I am thinking 275, but that may not be enough of a back off.  Everything else went fine today. 

3/15/21 Monday March 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 
400 x 5 x 5 sets (up from 5x5 at 395 last Monday - these were solid sets)

BB OHP:

warm up

45 bar x 5

95 x 5

155 x 3

185 x 1

work sets

200 x 3 x 4 sets (PR)

200 x 2 x fail on 3

200 x 2

200 x 1 out front so racked 

200 x 2 x 2 sets 

200 x 1

200 x 1 fail on 2

200 x 1

25 reps -  Up from 5x5 at 197.5 last Wednesday, generally pleased with how this went

BB DL (all hooked, no belt):

warm up
155 x 5
265 x 3

315 x 1

work sets

335 x 5 x 1 set (pulled very fast)

9:15am - Complete

Notes - Good overall day. Squats were strong, getting more difficult for sure.  OHP, some hard reps, but getting 25 reps with 200 lbs is a decent milestone. DLs were pulled fast, felt good. 

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. 

3/10/21 Wednesday March 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
325 x 5 x 2 sets (happy with this, about 80% of Monday's 5x5 at 395)

BB OHP:

warm up

45 bar x 5

95 x 5

155 x 3

175 x 2

187.5 x 1

work sets

197.5 x 3 x 5 sets

197.5 x 2 x 3 sets

197.5 x 1 x 4 sets

25 reps -  Up from 5x5 at 195 last Wednesday, pleased with how this went

Chins

x 8 (chins were pretty strong today)

x 8

x 6

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 -  Another really solid day.  Attacked the OHP, feeling pretty good about getting 5 sets of 3 at almost 200 lbs, and didn't miss any reps.  It's not easy, at all.  That was a highlight today. 

3/8/21 Monday March 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

265 x 3
315 x 1

375 x 1

work sets 
395 x 5 x 5 sets (up from 5x5 at 390 last Monday - these were solid sets)

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

255 x 1

275 x 1

work sets (last Wednesday bench 5x5 was 285) 
287.5 x 5 x 1 set (PR)

287.5 x 4 x 1 set

287.5 x 3 x 2 sets

287.5 x 2 x 5 sets

25 reps

BB DL (all hooked, no belt):

warm up
155 x 5
265 x 3

315 x 1

work sets

325 x 5 x 1 set (pulled very fast)

9:15am - Complete

Notes - This was a strong session on every lift.  Good control on the squats, bench PR on the first set of 5, no missed reps, the DLs were pulled fast. 

3/5/21 Friday March 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
155 x 5

265 x 3
315 x 1

375 x 1

405 x 1

work sets
435 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

440 x 2 (didn't have a good hook grip on the left hand and it affected my ability to get more reps)

440 x fail

440 x fail

375 x 5 back off set

BB OHP:
warm up
45 bar x 5

95 x 5

155 x 3

185 x 1

work sets
205 x 3 x 2 sets (PR)

(Monday's 5 x 5 weight was 195)

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

265 x 1

295 x 1

work sets
315 x 1

320 x 1 (PR)

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 top set of squats at 435, a disappointing result on the DL - double at 440, didn't have a good hook grip on the left hand, it affected the set, and frankly I think it loaded up my right trap and neck which are tight.  PR on the OHP with two triples at 205, that's pretty good.  Finished with a top single on the bench at 320 which moved really well.  Did some treatment on the neck today as it continues to be stiff.  Hopefully this clears up.  Definitely traced back to the DL. 

3/3/21 Wednesday March 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
155 x 5

265 x 3

295 x 1

work sets
320 x 5 x 2 sets (happy with this, about 80% of Monday's 5x5 at 390)

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

255 x 1

275 x 1

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

285 x 4 x 1 set

285 x 3 x 2 sets

285 x 2 x 5 sets

25 reps

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.  Enjoyed the new green 25 lb calibrated plates from Rogue today.  PR on bench volume at 285.  It's certainly getting heavy, and challenging, but still able to get all the reps.  Body feeling pretty good all around, it's nice. 

3/1/21 Monday March 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 

155 x 5

265 x 3
315 x 1

345 x 1

375 x 1

work sets 
390 x 5 x 5 sets (up from 5x5 at 385 last Monday - these were solid sets)

BB OHP:

warm up

45 bar x 5

95 x 5

155 x 3

175 x 2

185 x 1

work sets

195 x 3 x 4 sets

195 x 2 fail on 3 1 set

195 x 2 x 5 sets

25 reps -  Up from 5x5 at 192.5 last Wednesday, pleased with how this went

BB DL (all hooked, no belt):

warm up
155 x 5
265 x 3

315 x 1

work sets

325 x 5 x 1 set (pulled very fast)

9:15am - Complete

Notes - Very pleased with this effort.  Squats, pretty tough, but good reps, I am getting deeper, my walkouts are better, I am controlling the bar, this is just a lot better.  I have to keep this going.  OHP was a good effort, not missing reps (just 1), at inching towards 200 lbs for the volume day, which is a great marker.  DLs were pulled very fast and strong.  Additional calibrated plates arrived from Rogue at the end of the day today - 4 beautiful green 25lb plates - excited to get those out and pair them up with the red 55s:) 

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.