11/20/20 Friday November 27, 2020 (BB Squat, DL, 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 -  BB Squat, DL, Prowler

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 3

435 x 1

435 x 1 (shitty rep, didn't drive the hips, chest got too horizontal)

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

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

Prowler

2 45s - 4 round trips, tried to go fast today with the lighter weight

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 -  Squats felt pretty good through 405.  The top sets weren't great.  I can tell you that damn bar felt heavy on my back today, heavier than I wanted it too. Although bar placement is a little better, I am having trouble getting tight under the bar.  Frustrating.  Probably time to drop the weight, maybe I can hang out around 385 or 390 for sets of 5 and get this back going again. The DL was a highlight, a great top set for a triple at 435, the bar moved well, another PR here.  It's exciting at least that this lift is going well.  First time I think ever since learning this lift that have a little bit of confidence and am not over thinking the pull.  Good stuff.  More prowler work to finish today, I worked that in this week since I dropped the pressing movements.  My issues with the elbows are undoubtedly from squatting, and I will just have to work through this damn thing. I'm going to work some pressing back in next week.  

11/25/20 Wednesday November 25, 2020 (BB Squat, Chins (Pin firing), 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, Chins (pin firing), Prowler

BB Squat:
45 bar x 5
135 x 5

225 x 3

275 x 2

315 x 2

work sets
335 x 5 x 2 sets (improvement here, I could bring the hands in a bit closer, bar didn't move as much)

Chins

x 3 x 15 sets (pin firing protocol per Rippetoe)

Prowler

4 45s - 4 round trips

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 step forward.  Been watching videos on bar placement and I was able to do better today, and I had a little better range of motion in the shoulders as well, which is encouraging.  I could bring the hands in a little bit on the final sets and that really helped me lock in the bar.  The biggest thing is bar placement for me and keeping in place, no pressure on the elbows.  Obviously have to figure this out and be able to translate it at heavier weights.  Chins were good, trying the pin firing method, and then I finished with some rounds on the Prowler, which I really like.  I will keep trying to use it more, it's an excellent tool and I feel great (energized) after doing it, doesn't beat me up.

11/23/20 Monday November 23, 2020 (BB Squat, 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 -  BB Squat, DL

BB Squat:
45 bar x 5 x 2 sets 

135 x 5

225 x 3
275 x 2
315 x 1

365 x 1

work sets
405 x 3 x 5 sets (took absolutely forever I could not get tight and wasn't confident doing 5s)

315 x 5

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 (these were pulled fast and easy)

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 - Well its been a real shit few days.  Had that big training session on Friday, lots of PRs, I guess fell off the cliff here.  My elbows and wrists were killing me all day Sunday.  Just did not feel good.  Left trap off as well.  I had no confidence going into this training session on the squat, I didn't think I would even get under the bar and I barely was able to.  The left shoulder and elbow just continue to be a major issue and particularly the shoulder, I just cannot get into the right position.  It's been incredibly frustrating.  So I eked this out today but it wasn't very good.  Deadlifts were solid, so that's about the only thing I have going for me right now, so I will focus on the positive.  I'm dropping pressing movements for this week at a minimum.  I want to sort out the shoulder stuff, and just give the pressing a rest to allow my elbows and wrists some time to recover.  I think the technique improvements with my hands on the squat have taken a massive amount of pressure off the wrists because I am no longer allowing really any extension, so that's good.  The issue there is shoulder, and left elbow.  I'll keep working on the squat, I can chin, I can deadlift, and I can do some prowler work as well.  I had my acupunturist / bodyworker do some work today and that helped, and will hit the chiropracter tomorrow.  It's time for some sort of regroup here. I've said it several times, but in all reality I really could use some help from an independent coach. 

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.