9/7/20 Monday September 7, 2020 (Texas method volume - BB Squat, OHP, DL)

 6:45am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

7:30am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)

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

BB Squat:
45 bar x 5
135 x 5

225 x 5
275 x 2
315 x 1

345 x 1
365 x 1

work sets
390 x 5 x 5 sets (~90% of planned Intensity day of 435)

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

work sets
152.5 x 5 x 5 sets (up 2.5lbs from last 5x5, I think I will go with 175 on intensity day)

BB DL (all hooked, belt at 315):

warm up
45 bar x 5
135 x 5 x 2 sets
225 x 3
275 x 2

work sets

315 x 5 x 2 sets (~80% of planned intensity day of 385, dropping weight here and focusing on technique)

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 - Good training day.  The 5 x 5 on the squat was definitely "hard." It's simply going to be very "hard" going forward.  I enjoyed it though.  Gut check for sure, and a different stimulus to stay on top of everything for 5 sets even when getting very fatigued.  I am working on my valsalva and getting a big breath, tightening abs, keeping it tight.  The OHP was pretty strong, I am pleased.  I think I chose good weights for this lift both for the 5 x 5 and the ID.  I may go with 175 for the ID, though not sure as my 5x5 is supposed to be about 90%, which would be more like 172.5.  The 170 for one set of 5 was pretty easy last week.  I think I may need to push it a little bit to keep heavier reps on the press because this is going to go up pretty slow since I am going back and forth between press and bench each week.  On the DL, I spent much of the weekend reviewing the SS site for technique discussions and videos on this lift.  I realized a number of things I need to do better.  I worked on my feet, 1 inch from the bar, setting the back, and pushing the floor away with my feet.  I tried to stay "over the bar" a bit more and that was a huge problem last week.  I also tried to finish the lift with the hips and shrug at the top on the shoulders with a more intentional and stronger finish on the pull.  I realized I was all over the place and just not approaching the lift in the right way.  This was an encouraging couple of sets, albeit at a weight I can readily handle. I think I can transfer this and get back on track with a slight dip in weight on the bar and build back up with better technique. 

9/4/20 Friday September 4, 2020 (Texas method intensity - BB Squat, Bench, DL, Chins)

 6:45am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

7:30am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)

7:45am- Training session -  TM volume - BB Squat, Bench, DL, Chins

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
430 x 5 x 1 set (Monday's 5 x 5 was 385)

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

225 x 2

255 x 1

work sets
270 x 5 x 1 set (Monday's 5 x 5 was 245)

BB DL (all hooked, belt at 315):

warm up
45 bar x 5
135 x 5 x 2 sets
225 x 3
315 x 1

375 x 1 (pretty hard)

work set

410 x fail, fail, fail could not break the bar.  

(Monday was 2 sets of 5 at 330)

385 x fail

365 x 1, x 2

Chins 5 sets x 3

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 - Jesus christ the deadlift is a mess.  After doing a bunch of reading and thinking about it, I was in a very fatigued state at the end of last week.  Haven't been sleeping enough, sleep quality not that good.  Some stress from all of the changes going on (wife's job, baby going to daycare, older kids going back to school, usual work stuff for me).  The change in programming has put a lot of stress at the beginning of the week with the volume day.  I think there are some technique issues with the DL as well.  I am going to drop back to 385 and try and build confidence again and work on the lift.  Not dropping the hips.  Pushing the feet into the floor.  Have to figure out the timing of the breath, it's way off.  Anyway, the squat went well, that was a solid set of 5, and bench was really good.  Yes the weight is down on the overhead lifts with the move back to 5s instead of singles, but I am feeling like I can really make a run at both the OHP and bench and come out of this a lot stronger. I am also going to work chins harder, and am going to work in some curls.  I think the accessory work should help the DL and the pressing, maybe not squatting but that is getting a huge amount of attention already. 

9/2/20 Wednesday September 2, 2020 (Texas method light - BB Squat, OHP, Chins, Curls)

 6:45am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

7:30am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)

7:45am- Training session -  TM light - BB Squat, OHP, Chins, Curls

BB Squat:
45 bar x 5
135 x 5

185 x 3

225 x 3
275 x 2

315 x 1

work sets
320 x 5 x 2 sets (80-85% of planned Volume day of 385)

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

work sets
140 x 5 x 3 sets (90-95% of planned Volume day of 152.5)

Chins

x 5 x 3 sets (tried to be stricter on these)

Barbell curls

45 bar x 5 x 3 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 - Super easy today.   A nice break.  I am going to start throwing in some barbell curls here and there. Start crazy light.  1-2x per week for 3 sets of 5. 

8/31/20 Monday August 31, 2020 (Texas method volume - BB Squat, Bench, DL)

6:45am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

7:30am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)

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

BB Squat:
45 bar x 5
135 x 5

225 x 3
275 x 2
315 x 1

345 x 1
365 x 1

work sets
385 x 5 x 5 sets (~90% of planned Intensity day of 430)

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

225 x 2

work sets
245 x 5 x 4 sets (90-95% of planned Intensity day of 270)

245 x 4 x 1 set (had to rack it as I knew I was not getting the last rep)

245 x 1

BB DL (all hooked, belt at 315):

warm up
45 bar x 5
135 x 5 x 2 sets
225 x 3
315 x 1

work sets

330 x 5 x 2 sets (~80% of planned intensity day of 410)

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 very good training session.  Getting deeper on the squats.  My technique is improving, I can see it clearly on video.  Sitting back better, using the hamstrings and glutes better.  Still need to go deeper, but the improvements are there.  This was a good bench session, I think I picked the right weight to start 5 x 5 if I had a better sense of how fatiguing 5 x 5 on heavy squat would be.  It does take it out of you.  So I didn't quite get the 5 x 5, but I will go up 2.5 lbs next volume session.  This was good work all around. For DLs, I had to deal with work phone calls so they were really spaced out which was annoying, I wanted to just get them done right away after benching.  After listening and watch to some video from SS over the weekend, I elected to change the timing of taking a breath in again, moving it to after touching the bar to shins, after pushing knees out, then breath, then set back, and pull.  That seemed to work better today.  I will keep working on it.  Taking the breath while bent over the bar is just not working for, I can't get enough air.  

8/28/20 Friday August 24, 2020 (Texas method intensity - BB Squat, OHP, DL, Chins)

 6:45am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

7:30am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)

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

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
425 x 5 x 1 set (Monday's 5 x 5 was 380)

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

155 x 2

work sets
170 x 5 x 1 set (Monday's weight was 150, I felt like this was a good weight, and it was not a hard set - I think this is a PR for a set of 5)

BB DL (all hooked, belt at 315):

warm up
45 bar x 5
135 x 5 x 2 sets
225 x 3
315 x 1

375 x 1 (felt pretty good)

work set

410 x 4 fail on 5, could not break the bar.  Came back a few minutes later and tried again, no go (Monday was 2 sets of 5 at 325)

Chins 3 sets x 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 - I would call this pretty good, but very disappointing to not be able to break the bar on the last DL rep.  Just frustrating.  I got deeper on the work set for squats, I was really happy with that.  OHP was not hard for the top set of 5, also a good sign.  Getting back to 5s on that lift this week has been good.  And then on the DL, I thought I was going to get it, but the 4th rep was very tough, and I could not get the 5th.  I stopped and tried to get my breath before getting it, and that was stupid. On these sets of 5 you just have to go.  And then I tried to get a single and could not.  I have to look at the video again, there has to be something there that I could improve technique wise.  Certainly the DL seems stalled.   I did a few chins at the end as well.  

8/26/20 Wednesday August 26, 2020 (Texas method light - BB Squat, Bench, Chins)

6:45am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

7:30am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)

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

BB Squat:
45 bar x 5
135 x 5

185 x 3

225 x 3
275 x 2

work sets
315 x 5 x 2 sets (80-85% of planned Volume day of 380)

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

work sets
225 x 5 x 3 sets (90-95% of planned Volume day of 245)

Chins

x 5 x 3 sets (tried to be stricter on these)

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 really easy day, almost like I didn't even train, which was weird.  TM is definitely different than an NLP.  Volume day is damn hard, then you have a really easy day, and then Friday with Intensity we will see how that goes....

8/24/20 Monday August 24, 2020 (Texas method volume - BB Squat, OHP, DL)

 6:45am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

7:30am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)

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

BB Squat:
45 bar x 5
135 x 5

225 x 3
275 x 2
315 x 1

345 x 1
365 x 1

work sets
380 x 5 x 5 sets (90% of planned Intensity day of 425)

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

work sets
150 x 5 x 5 sets (I picked a weight here I was confident that I could get 5 x 5 - I barely fucking got it)

BB DL (all hooked, belt at 315):

warm up
45 bar x 5
135 x 5 x 2 sets
225 x 3
315 x 1

work set

325 x 5 x 2 sets (80% of planned intensity day of 410)

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 - So after some back and forth, quite a bit of reading and listening to Paul Horn's video on the Texas Method on the SS Forum over the weekend, I just decided - It's Time.  NLP, essentially started in January with vigor on all 4 of the main lifts, has run its course now for squats and deads. Really the only thing hanging on was squats and frankly that is because I haven't been getting deep enough anyway.  So dropping the intensity and getting in more volume on TM with squats, I will renew my focus on getting deeper.  And I did that today, and am pleased with this change.  I mean 5 x 5 squats at 380 was still HARD no doubt. These Mondays are going to test me and it will Demand that I get recovered over each weekend.  With my schedule though, I think this could really work for me.  For OHP I just picked a weight that I knew I could get 5 x 5 on, and at 150, that's pretty low, I know.  I think there is somewhat of a big difference between the 5 x 5 weight and what I could do for singles (195), so I am not quite sure what I should do for Intensity day for the press.  I think the approach is supposed to be that this was 90% of Friday's weight, which would give me just one set of 165 which I know I could absolutely do.  I am going to think about this some more.  The DLs were pretty strong reps, I haven't done multiple work sets for DLs except for maybe once, so I wanted to be a little cautious out of the gate here and did 2 sets of 5.  I could have done 3 sets of 5 without any real issue, and next week, if things are going ok, I likely will bump up to that. This weight is targeted at 90% of the planned weight for Friday, which is 410 for one set of 5.  I have done that before, but it is close to my PR which is a triple at 415.  I think this is a good place to start the DL and we'll see where this goes.