2/1/21 Monday February 1, 2021 (Texas method volume - BB Squat, OHP, DL)

 Warm up

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

395 x 1

work sets 
410 x 5 x 5 sets (last Monday 5x5 was 405)

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

165 x 1

work sets

185 x 5 x 3 sets (PR)

185 x 4 x 1 set

185 x 3 x 2 sets

25 reps -  Up from 5x5 at 182.5 last Monday

BB DL (all hooked, no belt):

warm up
135 x 5
225 x 3

315 x 1

work sets

350 x 5 x 1 set (good set)

9:15am - Complete

Notes - I was pleased with this overall effort.  The squats were hard, just had a few issues with my feet during walk outs, and had the bar just a bit too low on a couple of sets.  Important to really dial in on the bar placement as it makes such a massive difference in how the sets go.  But all in all was getting pretty deep on these.  The OHP was very good, I was pleased to get 3 sets of 5 before starting to really have to grind reps.  A good DL set at 350 to finish, pulled it pretty fast. 

1/29/21 Friday January 29, 2021 (Texas method intensity - BB Squat, DL, Bench, OHP)

 Warm up

7:45am- Training session -  TM intensity - BB Squat, DL, Bench, 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
445 x 5 x 1 set (pretty good set, better than last Friday 440 x 5)

BB DL:

warm up
45 bar x 5
135 x 5
225 x 3 
315 x 1 

405 x 1 (pretty fast)

work set

445 x 1 x 3 sets (PR)

decided that was enough - no back offs

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

225 x 2

275 x 1

work sets
292.5 x 3 x 1 set (Monday's 5 x 5 was 272.5)

292.5 x 2 x 2 sets

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

185 x 1

205 x 1

work sets
215 x fail x 3 (basically just ended up grinding as much as possible on each failed single)

205 x 1 x 2 sets

(Wednesday's 5 x 5 weight was 182.5)

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 - On December 11 I pulled one DL single at 445, today I got 3 - that's a PR.  I was super pumped.  The first two singles were very good reps.  The third was pretty damn hard but I keep pushing/pulling and locked it out.  Exciting.  That was the highlight.  I also had a good top set squat at 445 x 5, better than last week.  Bench was solid, my heavy singles on the OHP didn't move.  I am regressing a bit here after a long run of a lot of progress, although my 5x5s have been pretty good.  It's been a couple of bad attempts at heavy singles in a row.  I've been doing these last and in a distracted state where I am having to multi task listening to work calls.  Not what I need for heavy singles.  I'll have to consider whether a programming adjustment is needed here. 

1/27/21 Wednesday January 27, 2021 (Texas method light - BB Squat, OHP, Chins, Prowler)

 Warm up

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
335 x 5 x 2 sets (about 80-85% of Monday 405 5x5)

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

165 x 1

175 x 1

work sets

182.5 x 5 x 2 sets (PR)

182.5 x 4 fail on 5 1 set

182.5 x 3 x 3 sets

182.5 x 2 x 1 set

25 reps -  Up from 5x5 at 180 last Monday

Chins

x 10

x 10

x 10

Best chins day in quite some time.  This kind of came out of nowhere.  

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 -  This was a good day.  Squats were deep, felt good, pretty recovered from Monday's 5x5.  OHP was good, not great, I had to listen to a work call and kept getting distracted.  This is still an overall PR for 5x5.  I may repeat this weight next week to see if I can progress it a bit and get closer to completing a full 5x5.  Chins were quite strong, surprised me, good sign.  Finished with some prowler work out in the rain.

1/25/21 Monday January 25, 2021 (Texas method volume - BB Squat, Bench, DL)

 Warm up

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 
405 x 5 x 5 sets (last Monday 5x5 was 400, working back here through the QL / hip issue)

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

225 x 2

255 x 1

work sets (last Wednesday bench 5x5 was 270) 
272.5 x 5 x 3 sets (PR)

272.5 x 4 x 1 set

272.5 x 3 x 2 sets

25 reps 

BB DL (all hooked, no belt):

warm up
135 x 5
225 x 3

315 x 1

work sets

345 x 5 x 1 set (good set)

9:15am - Complete

Notes - All in all a good session.  The QL thing is still going on, certainly felt it on some squats, mainly when I got a little forward with the bar coming out of the hole.  When I stayed midfoot and drove up with the hips, things were good.  Something to focus on as this is bringing technique strongly into focus.  Have to get the butt back, stay midfoot, and drive the hips up. Bench was very good, some PR here with a strong effort here at 272.5.  DLs were goods, went a bit heavier at 345 which was a good se.

1/22/21 Friday January 22, 2021 (Texas method intensity - BB Squat, DL, Bench, OHP)

 Warm up

7:45am- Training session -  TM intensity - BB Squat, DL, Bench, 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 DL:

warm up
45 bar x 5
135 x 5
225 x 3 
315 x 1 

395 x 1 (a little slow)

work set

440 x 1 x 3 sets (PR)

405 x 1 x 2 sets (back off)

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

225 x 2

275 x 1

work sets
290 x 3 x 1 set (Wednesday's 5 x 5 was 270)

290 x 2 x 2 sets (Wednesday's 5 x 5 was 270)

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

185 x 1

205 x 1

work sets
215 x 1 x 2 sets

215 x fail

(Monday's 5 x 5 weight was 180)

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 - On December 4 I pulled two DL singles at 440, today I got 3 - that's a PR.  That was the highlight today.  The heavy set of squats at 440 was really tough, heavier than I thought it would be.  I am a bit worn down from work and not well recovered I think.  I screwed up programming today as I was supposed to do either a heavy set of 5 or two triples on the OHP, and I benched instead by accident.  As such I did a couple of heavy singles on the OHP at the end at 215 but there were extremely hard.  The bench also was pretty difficult.  I'll take the DL PR, particularly because I felt a sharpness in my L QL on the first single, and wasn't sure how things were going to go after that (hence I stopped at the single).  This QL thing is obviously still lingering. 

1/20/21 Wednesday January 20, 2021 (Texas method light - BB Squat, Bench, Chins, Prowler)

Warm up

7:45am- Training session -  TM light - BB Squat, Bench, 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 (about 80-85% of Monday 400 5x5)

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

225 x 2

255 x 1

work sets (last Monday bench 5x5 was 267.5) 
270 x 5 x 3 sets (PR)

270 x 4 x 2 sets

270 x 2

25 reps 

Chins

x 6

x 6

x 6

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 -  Good day. Squats felt heavy.  Probably not recovered from Monday.  Bench was good, I was pleased with this effort, the reps felt solid, good bar speed, all the way through.  I went back in my notes and on 11/18/20 I tried a 5x5 at this weight and only got 1 set of 5.  This is a major improvement.  Very good sign.  Finished with chins and some prowler work. 

1/18/21 Monday January 18, 2021 (Texas method volume - BB Squat, OHP, DL)

Warm up

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 
400 x 5 x 5 sets (last Monday 5x5 was 395, working back here through the QL / hip issue)

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

165 x 1

work sets

180 x 5 x 4 sets (PR)

180 x 4 

180 x 1

25 reps -  I repeated the 5x5 weight from last Wed - massive improvement today. More focused.

BB DL (all hooked, no belt):

warm up
135 x 5
225 x 3

315 x 1

work sets

335 x 5 x 1 set

9:15am - Complete

Notes - this was a good training session.  Squats, pretty hard, some of the reps felt heavy for sure, but things got better throughout the sets.  OHP was very strong, this was my best 5x5 performance.  Almost got all the reps.  Would have failed the last rep on the last set so I racked it.  I repeated the weight from last Wed, where I sucked, so this was good to see this level of improvement today.  DL top set felt good.