9/21/20 Monday September 21, 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 x 2 sets
135 x 5

225 x 5
275 x 2
315 x 1

365 x 1

work sets
400 x 5 x 5 sets (~90% of planned Intensity day of 445)

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

work sets
157.5 x 5 x 2 sets 

157.5 x 4 x 3 sets

157.5 x 3

BB DL (all hooked, belt at 315):

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

work sets

335 x 5 x 2 sets (~80% of planned intensity day of 405)

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 - Very good training session.  5 x 5 PR, almost at 4 plates for 5x5 squats.  OHP was ok, I didn't get the 5 x 5, but I felt this was reasonable progress.  The DLs were pulled strong and quickly.  That is going much better than 2 weeks ago.

9/18/20 Friday September 18, 2020 (Texas method intensity - BB Squat, Bench DL, OHP)

 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, OHP

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
440 x 5 x 1 set (PR) (Monday's 5 x 5 was 395)

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

225 x 2

255 x 1

work sets
275 x 5 x 1 set (PR) (Monday's 5 x 5 was 247.5)

BB DL (all hooked, belt at 315):

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

365 x 1 

work set

395 x 5 (pulled fast and strong) (Monday's 5 by 2 was 325)

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

185 x 1

work sets
195 x 1 

200 x 1 x 3 (PR)

200 x miss

200 x miss

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 truly excellent training day. Felt very strong today. More rested.  Things have turned around here recently.  Tied a squat PR with 440, but at better depth than I did before.  One set of 5 on bench at 275 was a PR - very strong, surprised myself a little.  Pulled one set of 5 on the DL at 395, very strong, this is encouraging.  And based on changes in programming, finished with OHP heavy singles today.  I had not hit heavy singles for quite some time so I was not sure where to go with the weight on the bar, but I worked up to 200, which I was able to hit for 3 singles before running out of some gas and getting a little out front and off the groove.   I've never pressed 200 before, so this was a PR, and I think it's a good place to start for the next session of heavy singles on this lift!  

9/16/20 Wednesday September 16, 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
330 x 5 x 2 sets (80-85% of planned Volume day of 395)

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

work sets
155 x 5 x 4 sets (up 2.5lbs from last 5x5)

155 x 4 x 1 set (racked it, wasn't going to get the last rep)

155 x 1

Chins

x 9

x 8

x 7

Barbell curls

45 bar x 10 x 1 set

65 x 10 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 -  Good training session.  Deep squats, strong.  OHP - I am revising the Texas Method to basically get in 4 upper body lifts a week - 2 volume 5x5s on separate days (bench or OHP) and 2 1 x 5s or heavy singles on ID (Fridays).  I was doing some reading over the last week and I think this modification will be good for the upper body lifts, and get me benching and pressing 2x per week.  This will allow for a think a bit more progress on the lifts, which can be recovered from more readily than lower body squat and deadlift. 

9/14/20 Monday September 14, 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 x 2 sets
135 x 5

225 x 5
275 x 2
315 x 1

365 x 1

work sets
395 x 5 x 5 sets (~90% of planned Intensity day of 440)

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

225 x 2

work sets
247.5 x 5 x 4 sets (90-95% of planned Intensity day of 275)

247.5 x 4 x 1 set (I racked it, I wish I would have gone for the last rep)

247.5 x 1

BB DL (all hooked, no belt):

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

315 x 1

work sets

325 x 5 x 2 sets (~80% of planned intensity day of 395)

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 very good training day.  Good squats sets.  Maintaining better depth.  It was definitely hard.  I am inching up to doing a 5 x 5 at 405, which is cool to consider.  Bench was strong, I didn't rest quite enough before the last set, I wish I would have as I would have gotten all 5 reps.  DL were very fast, this is encouraging.  Yes it is lighter, but I am making some improvements here and I think it will carry over when the bar gets heavier. 

9/11/20 Friday September11, 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, 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
435 x 5 x 1 set (Monday's 5 x 5 was 390)

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

165 x 1

work sets
175 x 5 x 1 set (Monday's weight was 152.5, this was a PR for a set of 5)

BB DL (all hooked, belt at 315):

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

365 x 1 

work set

385 x 5 (pulled fast and strong) (Monday's 5 by 2 was 315)

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 - A massive improvement today on the DL.  Pulled the set of 5 at 385 very fast and strong.  I think I have made some improvements over the week. I mean last week 365 coming off the floor felt horrific.  Assuming next week is going well, I will move to 395 for a set of 5.  Hoping to keep improving here.  Squat, strong set of 5 at 435, nearing my previous PR of 440. It definitely was heavy, but a good set.  PR on the OHP for a set of 5 at 175.  It was 170 last OHP ID day, 2 weeks ago.  I decided to go up 5 pounds, not 2.5.  Good decision, it was a hard set, but not at failure.  I think I may do the same thing for ID day on bench, go up 5 lbs to 275 for one set of 5.  

9/9/20 Wednesday September 9, 2020 (Texas method light - BB Squat, Bench, 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, Bench, 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
325 x 5 x 2 sets (80-85% of planned Volume day of 390)

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

225 x 1

work sets
230 x 5 x 3 sets (90-95% of planned Volume day of 247.5)

Chins

x 9

x 8

x 7

Barbell curls

45 bar x 10 x 1 set

55 x 10 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 - Good training session, honestly, really easy.  Hitting depth on the squats - that was very good.  Bench - super easy.  Feels too easy, but I know this will build and build each week.  It's about where this is at in 12 weeks, not now.  Chins were stronger - good sign.  Adding in curls, want to keep working on this.  

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.