11/9/20 Monday November 9, 2020 (Texas method volume - BB Squat, Bench, DL, Chins - pin firing)

 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 - pin firing

BB Squat:
45 bar x 5 x 2 sets 

135 x 5

225 x 3
275 x 2
315 x 1

365 x 1

385 x 1

work sets
405 x 5 x 5 sets

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

225 x 2

250 x 1

work sets
267.5 x 5 x 3 sets 

267.5 x 3 x fail on 4

267.5 x 3 x 2 sets

25 reps

PR (265 on last 5x5, planning on two sets of 3 at 290 on Friday)

BB DL (all hooked, no belt):

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

work sets

315 x 5 x 2 sets (I wanted to go lighter here today, I pulled these very fast for me, felt great)

Chins - pin firing protocol

x 3 x 13 sets

Trying to work on the golfer's elbow per Rippetoe method

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 happy with how this went.  Left elbow is certainly a challenge, the elbow sleeves are helping a lot.  I am working through the issues.  I have a lot better bar placement, and my wrists are no longer in extension in the squat.  This is excellent.  Over time these improved techniques are really going to help me.  This was necessary.  I am getting better depth as well. Once the left elbow alleviates I will be able to focus on other aspects of that lift but for now all of my thought is going into keeping the bar in place.  Bench was pretty strong.  The last set of 5 was a grind and I was fatiguing after that.  DL was pulled very fast, that is a great sign.  And finished with high rep chins per Rippetoe method to work through this elbow issue.  

11/6/20 Friday November 6, 2020 (Texas method intensity - BB Squat, OHP, DL, Bench)

  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 intensity - BB Squat, OHP, DL, Bench

BB Squat:
45 bar x 5
135 x 5

225 x 3
275 x 2
315 x 1

365 x 1

405 x 1

425 x 1

work sets
440 x 3 x 2 sets (this went pretty well)

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

165 x 2

185 x 1

work sets
190 x 3 x 2 sets (PR) (Monday's 5 x 5 weight was 172.5)

BB DL:

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

375 x 1, bar moved well

work set

420 x 3 (PR) (all reps moved pretty fast)

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

225 x 2

275 x 1

work sets
310 x 1 x 5 singles (PR) (Wednesday's 5 x 5 was 265)

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 - All in all a great training session and I am headed back in the right direction.  I used elbow sleeves from SBD that arrived this week for the first time, and they definitely helped me.  Particularly allowed me to get under the bar a little better for the squat.  I dropped the weight down to 440, triples felt fine, I am not sure about sets of 5 yet (elbow barks) but hoping I can do 405 for 5 x 5 on Monday.  OHP was a PR for triples at 190 and was strong.  DL was a breakthrough, this was a major PR for me and the bar moved really well.  The squatting is fatiguing my low back by the time I try and do heavy DL on Fridays.  I felt that a lot of fatigue had dissipated and this was the first time I can remember feeling fresh for a heavy DL attempt, and it showed.  Super exciting.  Finished with 5 singles at 310 on the bench, a PR, I am very close now to 3 plates, though I will say these were challenging.  

11/4/20 Wednesday November 4, 2020 (Texas method light - BB Squat, Bench, Chins (pin firing))

 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 (pin firing)

BB Squat:
45 bar x 5
135 x 5

225 x 3

275 x 2

315 x 1

335 x 1

work sets
345 x 5 x 1 set

345 x 3 x 3 sets

345 x 5 x 1 set

I just had to play around here and it took forever as I just could not get comfortable under the bar. Left shoulder and elbow just not cooperating. 

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

225 x 2

250 x 1

work sets
265 x 5 x 3 sets 

265 x 4 x 1 set

265 x 3 x 2 sets

25 reps

PR (262.5 on last 5x5, planning on two sets of 3 at 287.5 on Friday)

Chins - pin firing protocol

x 2 x 20 sets

x 3 x 2 sets

Trying to work on the golfer's elbow per Rippetoe method

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 declare victory of some sort.  The squats were really hard to get into position to.  The weight itself felt very light.  It's just going to take some time to work through the left shoulder and elbow issues to the point where it is calmed down and will let me squat.  I did improve the bar placement - I for sure have been carrying the dame thing too low - and got it to the point where I have the pressure off my wrists.  This will take some getting used to but the biggest issue is the left elbow being so sensitive to positioning.  I won't be giving up on this.   Elbow didn't bother me at all in the bench. And the pin firing protocol on the chins was fine too.  I'll bump it to 3 rep sets next time (do this every 4-5 days).  Fingers crossed this works. 

11/2/20 Monday November 2, 2020 (Injury pause - 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 Tremendous issues getting under the bar today - for everything - I could not do it.  Very uncomfortable.  Left shoulder and elbow prevented me from getting it done. 
135 x 5

225 x 5
275 x 2
315 x 1

365 x 1

405 x 1

work sets
425 x 3 x 1 set Done, Racked it.  Tried many other times and just could not get under the bar due to the left shoulder and left elbow. Way, way too painful. 

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

155 x 2

work sets

172.5 x 3 x 7 sets

172.5 x 2 x 2 sets

25 reps (felt fine, didn't push that hard)

BB DL (all hooked, no belt):

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

315 x 1

work sets

335 x 5 x 4 sets (increased volume here due to not being able to squat - this might become a new thing unfortunately....)

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 - Elbows were killing me this weekend, particularly the left elbow, and my old injuries in the left shoulder have come home to roost again.  I have not had good hand and elbow position on the squat, and I am going to have to figure something out.  I have to get the weight out of my hands and wrists and elbows and fully on to my back.  My shoulder mobility issues make this challenging but I have to figure this out.  Can't be dealing with this and have to work through it.  Frankly with my DL stalled and the squat getting so far out in front, it will be good to go back to work here, drop the weight on the squat, fix the grip, get deeper, and work back up.  The overhead lifts have been going very well, I am not sure if they are contributing to the issues or if its mainly the squat grip. Had my acupuncturist / bodyworker look at it today and it was the left supraspinatus mainly that had totally locked up and was limited range of motion.  We'll see how this goes, I'll be doing Rippetoe's Pin Firing Protocol for the elbows again. It has worked before, it will work again, probably will be painful as hell.  Trying to decide if I want to start it tomorrow or attempt it at the end of Wednesday's workout.  For today, at least I was able to salvage something by overhead pressing and deadlifting, neither of which bothered me.  I also accidentally started to bench before realizing it was a pressing day, and up to 225 was fine, when I stopped to start pressing.  I think this will be a matter of going back to work on the squat and fixing my grip.  Have to get this figured out. 

10/30/20 Friday October 23, 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 intensity - 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

440 x 1

work sets
470 x 3 x 2 sets (PR) (Monday's 5 x 5 was 425)

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

225 x 2

275 x 1

work sets
285 x 3 x 2 sets (PR) (Monday's 5 x 5 was 262.5)

BB DL:

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

375 x 1, bar moved ok

work set

415 x 1 (slow but decent rep)

Couldn't break the bar after this despite repeated attempts to get more singles.

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

165 x 2

185 x 1

work sets
205 x 1 x 5 singles (PR) (Wednesday's 5 x 5 weight was 170)

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.  Well, I guess this was the training session that broke the camel's back, so to speak, go read Monday's log.  Another 3 PRs, this has been a crazy string of PRs, and I probably should have known this was coming. 

10/28/20 Wednesday October 28, 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

225 x 3

275 x 2

315 x 1

work sets
345 x 5 x 2 sets (80-85% of planned Volume day of 425)

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

170 x 4 fail on 5 x 1 set

170 x 4

170 x 3 fail on 4

170 x 3

170 x 2 fail on 3 (out front technical issue)

170 x 3

25 reps (not that great today)

Chins

x 7

x 5

x 5 (chins aren't that strong, I think too much accumulated fatigue)

Barbell curls

45 bar x 10 x 1 set

65 x 5 x 1

75 x 5 x 2 sets

80 x 5 x 1

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 day.  There is a lot of accumulated fatigue going on for sure. 

10/26/20 Monday October 26, 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

405 x 1

work sets
425 x 5 x 5 sets (~90% of planned Intensity day of 470) (PR)

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

225 x 2

245 x 1

work sets
262.5 x 5 x 3 sets 

262.5 x 4 x 2 sets 

262.5 x 2

25 reps

PR (260 on last 5x5, planning on one set of 5 at 285 on Friday)

BB DL (all hooked, no belt):

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

315 x 1

work sets

335 x 5 x 2 sets (last week volume day was 320 x 5 x 2 sets, I went heavier than I intended here)

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 - The squats were murder today.  That was fucking hard.  But I got it done, with some generous rest in there.  Didn't sleep all that well and just felt tired and run down before I started training, so I knew this was going to be pretty damn hard.  But I got it done. Bench was reasonably strong.  I am on a nice run on that lift right now.  DLs were - well they were fine but I was pretty damn tired.  But pulled pretty strong.