12/14/20 Monday December 14, 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
405 x 5 x 5 sets 

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

165 x 1

work sets

175 x 5 x 5 sets (PR)

25 reps -  my last 5x5 last Wednesday was 172.5.  This is really good. OHP is moving very well.  I think the heavy deadlifts have helped my upper back and finishing this lift to lockout.  

BB DL (all hooked, no belt):

warm up
135 x 5
225 x 3

315 x 1

work sets

335 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 - A truly excellent training session today.  5x5 with 405 on squats, I am getting my mojo back, and no more issues with elbows and shoulders.  Bar is sitting much better, not moving, this is very good.  Best OHP 5x5 session - a PR with 175, I got every rep.  My OHP has definitely gotten better lately.  I am able to stay tight and can power through the sticking point around my forehead much better, due to more strength in my upper back.  I honestly attribute this to the heavy DLs and getting that lift moving again.  Really good stuff.  Finished with one top set on lighter DLs, pulled it quick. 

12/11/20 Friday December 11, 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

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

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

225 x 2

255 x 1

275 x 1

work sets
282.5 x 4 x 1 set (failed on 5th rep) (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

395 x 1, bar moved well

work set

445 x 1 single (PR) (really happy about this)

405 x 3 reps (back off set)

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

185 x 1

work sets
205 x 1 x 3 sets

(Wednesday's 5 x 5 weight was 172.5)

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, this was cool.  I was able to move up the DL again, got a single for 445 - another PR.  That's I think 7 weeks in a row of moving it up 5lbs a week - this is a great run, and I hope I can keep it going.  It was a tough rep, for sure, and I considered waiting and trying for another single but instead I decided on a back-off triple at 405, which was hard, but not too hard. Those reps moved well.  Next week I will go for 450, which would be a very cool milestone.  I would be more proud of that than the squat sets I worked up to at 470, because I have really had to work at this and learn from mistakes.  Otherwise, the top set for squat was a strong set, that was good.  I was disappointed to miss on the 5th rep of the top bench set, maybe I should have gone for two triples today.  Finished with a couple of heavy singles in the OHP at 205, which were good.  I didn't have much left so I cut it off after 3 singles. A really good week all around. 

12/9/20 Wednesday December 9, 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
330 x 5 x 2 sets (80-85% Volume day of 400)

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

165 x 1

work sets

172.5 x 5 x 5 sets (PR)

25 reps -  my last 5x5 last Monday was 170.  This really surprised me as this was way better than last week and I haven't ever come close to getting a full 5x5 at this weight, so that was pretty cool. 

Chins

x 5 x 4 sets

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 -  The highlight here was the pressing effort.  This was surprising. I could feel my upper back helping me get through a sticking point and to lockout.  I attribute that directly to the increases in my deadlift, absolutely.  This was pretty exciting. A heavy deadlift is going to help a lot of shit, period.

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.