11/20/20 Friday November 20, 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

430 x 1

work sets
450 x 5 x 1 set (last rep bar speed slowed down a lot)

BB DL:

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

385 x 1, bar moved well

work set

430 x 3 (PR) (all reps moved pretty fast, happy with this)

Break for a work phone call 

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

165 x 2

185 x 1

work sets
192.5 x 3 x 2 sets (PR) (Monday's 5 x 5 weight was 177.5)

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

225 x 2

275 x 1

295 x 1

work sets
312.5 x 3 singles (PR) (Wednesday's 5 x 5 was 270)

Left bicep was starting to tighten, I didn't feel a need try and get 2 more singles.  This was good enough given the issues I have had recently with my wrists and elbows.  Stop while I am ahead.

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 - Squat top set was harder, harder than I wanted it to be, I just will not be at my best until I can get the shoulder and elbow stuff worked out.  Having trouble making a shelf and keeping a shelf past 3 reps. The bar just starts to want to move down my back.  I had a meeting that was going to interrupt my training so I wanted to jump right to DL and just get it done.  I had a great top set triple at 430 for a PR, I am really excited to be able to keep moving the DL up.  Really a good sign and I think there is less lower back fatigue from squats so that is helping me.  OHP went well, focused on not letting my wrists extend at all, these were good sets.  Bench was definitely "hard" but I am now on the cusp of 3 plates, which will be a lifetime milestone.  I will definitely be filming that session and I hope to get heathier between now and that attempt, in 2 weeks. 

11/18/20 Wednesday November 18, 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

225 x 3

275 x 2

315 x 1

work sets
345 x 5 x 2 sets (80-85% Volume day of 410)

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

225 x 2

250 x 1

work sets
270 x 5 x 1 set 

270 x 4 x 3 sets

270 x 3 x 2 sets

270 x 2 

25 reps

PR (267.5 on last 5x5, planning on two sets of 3 at 292.5 on Friday)

Chins

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 -  A major success given the problems with the right wrist the last two days.  After acupuncture massage and a chiro adjustment, it definitely responded.  I was able to lock it in today, not get the wrist in extension, and no issues with the squat or bench.  I decided not to grind on the bench today, I did not want to mess with the wrist, so I just stopped before getting to any potentially grinding rep.  I was fine with the overall effort.  In the circumstances this was an appropriate adjustment. 

11/16/20 Monday November 16, 2020 (Texas method volume - BB Squat, OHP, 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, OHP, 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

390 x 1

work sets
410 x 5 x 5 sets

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

165 x 1

work sets

177.5 x 4 x 4 sets

177.5 x 3 x 3 sets

25 reps

BB DL (all hooked, no belt):

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

work sets

315 x 5 x 1 set (I wanted to go light here today, I pulled these very fast for me, felt great)

Chins - pin firing protocol

x 3 x 15 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 - This was going pretty well until a weird rep on the overhead press that put a lot of pressure on my right pinkie finger / wrist which feels like shit now.  I had my acupuncturist / bodyworker treat it today, helped quite a bit, but I'll have to see where this goes. Disappointing.  I am not quite sure what occurred other than I think the weight shifted suddenly on the press and I just overloaded it.  Still having issues anyway with the elbows and the treatment today revealed a ton of tight spots in my forearms, etc.  Just a lot going on here, unfortunately.  Hoping my body responds in 48 hours. 

11/13/20 Friday November 13, 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

425 x 1

work sets
445 x 5 x 1 set (this was more difficult than 2 sets of 3 last week, as expected)

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

225 x 2

275 x 1

work sets
287.5 x 3 x 2 sets (PR) (Monday's 5 x 5 was 267.5)

BB DL:

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

385 x 1, bar moved well

work set

425 x 3 (PR) (all reps moved pretty fast, happy with this)

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

165 x 2

185 x 1

work sets
207.5 x 1 x 5 singles (PR) (Wednesday's 5 x 5 weight was 175)

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 strong day today.  Top set on squats at 445 was ok, the first 3 reps were good, I didn't like the depth on 4 and 5.  Still dealing with the left elbow and it's challenging to keep that bar in place.  I will keep working at it.  To get a top set of 5 in the circumstances was good enough.  Things got better from there.  Bench was solid, PR triples at 287.5, which is good. Perhaps I can keep running this up and get triples at 300, which would be awesome.  DL, best DL session every so that's the highlight for the day.  Never DL's 425, I got it for a triple.  That's great and I am so glad I have been able to get this lift moving again.  Finished with 5 singles on OHP at 207.5, a PR, these were pretty hard, and it's only going to get more difficult, but bar didn't slow down on the reps.  Overall, very good. Time to rest.

11/11/20 Wednesday November 11, 2020 (Texas method light - BB Squat, OHP, Chins, Prowler)

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, Prowler

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% Volume day of 405)

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

165 x 1

work sets

175 x 4 x 6 sets

175 x 3 x 1 sets

27 reps

Chins - pin firing protocol

x 5 x 3 sets (pretty hard, left elbow not great)

Prowler +4 plates - 3 round trip 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 -  Pretty easy today.  Left elbow was troublesome but I was able to work around it.  It is getting better, it's just going to take time.

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.