12/7/20 Monday December 7, 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 3
275 x 2
315 x 1

365 x 1

work sets
400 x 5 x 5 sets 

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

225 x 2

247.5 x 1

work sets
262.5 x 5 x 3 sets

262.5 x 4 x 1 set

262.5 x 3 x 2 sets

25 reps (last Wed 5/5 was 260)

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 sets (pulled fast, 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 - Really happy with this today, particularly better ROM under the bar for squats, this is starting to feel "normal" again yet I have the bar in a better spot, not putting pressure on the wrists and elbows.  A step forward today. Bench was good, pretty heavy, but moved well enough.  DLs to finish were pulled quickly. Decided on 2 sets of 5 today for a little more volume. 

12/4/20 Friday December 4, 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

work sets
435 x 5 x 1 set (pretty good set)

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

165 x 2

185 x 1

work sets
190 x 4 x 1 set (PR)

190 x 2 x 1 set 

(Monday's 5 x 5 weight was 170)

BB DL:

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

390 x 1, bar moved well

work set

440 x 1 x 2 singles (PR) (near limit reps but super happy I pulled them and didn't give up)

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

225 x 2

275 x 1

work sets
305 x 1 x 3 singles (PR) (Wednesday's 5 x 5 was 260)

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 day. Squatting is improving each time, slowly.  By the time I got to the work set I was feeling pretty good, and it was a good set of 5 at 435.  Got two singles at 440 on the DL - PR.  Very happy with this.  Last week's triple at 435 was probably "better" than this because these felt like near limit reps, but I kept pulling and once I got to the knee I was really able to lock out very strongly.  Just very hard off the floor.  Finished with 3 singles on the bench at 305, solid reps. 

12/2/20 Wednesday December 2, 2020 (Texas method light - BB Squat, Bench, 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, Bench, Chins

BB Squat:
45 bar x 5
135 x 5

225 x 3

275 x 2

315 x 1

work sets
325 x 5 x 2 sets (80-85% Volume day of 395)

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

225 x 2

245 x 1

work sets
260 x 5 x 3 sets

260 x 4 x 1 set

260 x 3 x 2 sets

25 reps

Last 5x5 was 267.5, this was an appropriate re-start

Chins

x 3 x 15 sets (pin firing)

Prowler

2 45s each side x 3 rounds

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 good day today.  Things are coming back together.  I had some bounce and drive out of the hole in the squats. I'm encouraged.  Bench went well.  I was running out of gas on the set of 4, my last two sets of 3 were good form and locked in.  Finished with a bunch of chins for the elbow, and some prowler work. 

11/30/20 Monday November 30, 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 3
275 x 2
315 x 1

365 x 1

work sets
395 x 5 x 5 sets (a good start here, this went pretty well in general.  Not sure what I will start with for ID, but I think a set of 5 at 440 would be good if I am feeling like it will go on Friday)

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

165 x 1

work sets

170 x 5 x 2 sets

170 x 4 x 3 sets

170 x 3 x 3 sets

25 reps - this was backed off from my last 5x5 at 177.5.  This was a reasonable weight to start back with.

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)

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 reasonable re start here.  The squats were better, the bar was moving less, I was feeling more confident.  Still can't quite get under the bar and get it in place like I want due to the left shoulder, but went to the acupuncturist today and I think something was up with the left side of my neck, which we worked on.  I think that will benefit the left trap and shoulder.  Just happy with the improvement, have to keep inching it forward here.  Overhead presses were pretty good, all things being equal.  Dropped the weight about 5%, and will run up again here with 2.5 lb jumps.  Did one top set of light DLs.  Didn't get chins in today, I'm going to hit those pretty hard on Wed and use the Prowler as well for conditioning.   

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.