3/22/21 Monday March 22, 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 

155 x 5

265 x 3
315 x 1

375 x 1

work sets 
405 x 5 x 5 sets (up from 5x5 at 400 last Monday - these were solid sets though my left SI and piriformis were unhappy)

BB Bench:
45 bar x 5
155 x 5
205 x 3

255 x 1

work sets (last Wednesday bench 5x5 was 290 - I'm resetting to create a larger spread between intensity day, and to try and get more 5s) 
270 x 5 x 3 sets

270 x 4 x 1 set 

270 x 2 x fail on 3

270 x 2 x fail on 3

25 reps (this sucked, did not go how I wanted it to)

BB DL (all hooked, no belt):

warm up
155 x 5
265 x 3

315 x 1

work sets

340 x 5 x 1 set (pulled very fast)

9:15am - Complete

Notes - A shit day. My left piriformis and SI were acting up on squats, a little out of the blue.  I had by acupuncturist release the piriformis later in the day, which was good.  Things just jammed up.  The bench sucked.  The squats really took it out of me, and I was rushing to get the bench sets done and not taking enough rests in between sets.  It was frustrating all around, and this after taking a step back to try and get more 5s.  I'm so irritated with this I will probably repeat this weight next week for bench and see if I can do a whole lot better.  The DL set of 5 with 340 felt good, so that's ok. 

3/19/21 Friday March 19, 2021 (Texas method volume - BB Squat, Bench, DL, OHP)

 Warm up

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

BB Squat:
45 bar x 5
155 x 5

265 x 3
315 x 1

375 x 1

425 x 1

work sets
445 x 5 x 1 set (good set, pretty deep reps)

BB DL:

warm up
45 bar x 5
155 x 5
265 x 3

315 x 1

395 x 1 

work set

450 x 1 (better than last week's 445 single - good sign)

375 x 5 back off set with no belt (something different here)

BB OHP:
warm up
45 bar x 5

95 x 5

155 x 2

185 x 1

work sets
207.5 x 3 x 2 sets (PR)

(Monday's 5 x 5 weight was 200)

BB Bench:
45 bar x 5
155 x 5
205 x 3

255 x 1

275 x 1

295 x 1

work sets

305 x 1

315 x 1

322.5 x 1 (PR)

(Wednesday's 5 x 5 weight was 290)

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. PRs in the press for two triples at 207.5 and one single on the bench at 322.5.  The fact that I can still progress on heavy day and hit PRs is great.  My 5x5 volume on each of the press lifts needs to go down in weight - need a reset on both.  Each have crept up too close to what I am doing on heavy day, I need some separation, and I actually need to be getting all 5 reps in each set which I have not been able to do. I like where the squat is going, and I feel pretty good about the DL and am on the verge of setting a PR.  Have to manage lower back fatigue, which right now has been ok. 

3/17/21 Wednesday March 17, 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
155 x 5

265 x 3

315 x 1

work sets
330 x 5 x 2 sets (happy with this, about 80% of Monday's 5x5 at 400)

BB Bench:
45 bar x 5
155 x 5
205 x 3

255 x 1

275 x 1

work sets (last Monday bench 5x5 was 287.5) 
290 x 5 x 1 set (PR)

290 x 3 x fail on 4

290 x 3 x 2 sets

290 x 2 x 3 sets

290 x 1 x 5 sets

25 reps (this was real tough today.  It's probably time to dial back a little bit to a weight where I started failing at 5x5, and build back up)

Chins

x 8 (chins were pretty strong today)

x 8

x 6

Prowler

3 45s each side x 2 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 -  Kind of a tough day, bench didn't go great, it's definitely getting difficult to get reps as the volume day now has crept up to damn near 300 lbs! I need to check my notes and probably jump back to a weight where I have a better shot at getting 5x5.  I am thinking 275, but that may not be enough of a back off.  Everything else went fine today. 

3/15/21 Monday March 15, 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 

155 x 5

265 x 3
315 x 1

375 x 1

work sets 
400 x 5 x 5 sets (up from 5x5 at 395 last Monday - these were solid sets)

BB OHP:

warm up

45 bar x 5

95 x 5

155 x 3

185 x 1

work sets

200 x 3 x 4 sets (PR)

200 x 2 x fail on 3

200 x 2

200 x 1 out front so racked 

200 x 2 x 2 sets 

200 x 1

200 x 1 fail on 2

200 x 1

25 reps -  Up from 5x5 at 197.5 last Wednesday, generally pleased with how this went

BB DL (all hooked, no belt):

warm up
155 x 5
265 x 3

315 x 1

work sets

335 x 5 x 1 set (pulled very fast)

9:15am - Complete

Notes - Good overall day. Squats were strong, getting more difficult for sure.  OHP, some hard reps, but getting 25 reps with 200 lbs is a decent milestone. DLs were pulled fast, felt good. 

3/12/21 Friday March 12, 2021 (Texas method volume - BB Squat, Bench, DL, OHP)

 Warm up

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

BB Squat:
45 bar x 5
155 x 5

265 x 3
315 x 1

375 x 1

425 x 1

work sets
440 x 5 x 1 set (good set, pretty deep reps)

BB DL:

warm up
45 bar x 5
155 x 5
265 x 3

315 x 1

385 x 1 

work set

445 x 1 (real tough rep, a grind off the floor, but a good lift)

395 x 3 back off set

BB Bench:
45 bar x 5
155 x 5
205 x 3

255 x 1

275 x 1

work sets

295 x 3 x 2 sets (PR)

(Monday's 5 x 5 weight was 287.5)

BB OHP:
warm up
45 bar x 5

155 x 3

205 x 1

work sets
215 x 1 x 1 set

225 x 1 x 1 set (PR)

(Wednesday's 5 x 5 weight was 197.5)

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 - Honestly a really good day. The heavy set of squats at 440 for 5 was good, pretty deep. I was able to pull one DL single at 445, it was a real tough rep off the floor, but a strong lockout after getting it past my knees.  A PR on bench for two triples at 295.  I probably should be heavier here given that my 5x5s are within 10 lbs of this weight, so I need to push this up to 300 or a little over the next time, because these weren't that difficult.  Highlight of the day was hitting one OHP single at 225, and I absolutely could have gone heavier.  That's a PR.  Been attacking the bar much better on these, getting the elbows under and starting in a strong position for the push.  Really happy to say I have a "2 plate" OHP, and will keep working towards bodyweight.  15 lbs away. 

3/10/21 Wednesday March 10, 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
155 x 5

265 x 3

315 x 1

work sets
325 x 5 x 2 sets (happy with this, about 80% of Monday's 5x5 at 395)

BB OHP:

warm up

45 bar x 5

95 x 5

155 x 3

175 x 2

187.5 x 1

work sets

197.5 x 3 x 5 sets

197.5 x 2 x 3 sets

197.5 x 1 x 4 sets

25 reps -  Up from 5x5 at 195 last Wednesday, pleased with how this went

Chins

x 8 (chins were pretty strong today)

x 8

x 6

Prowler

2 45s each side x 2 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 -  Another really solid day.  Attacked the OHP, feeling pretty good about getting 5 sets of 3 at almost 200 lbs, and didn't miss any reps.  It's not easy, at all.  That was a highlight today. 

3/8/21 Monday March 8, 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 

155 x 5

265 x 3
315 x 1

375 x 1

work sets 
395 x 5 x 5 sets (up from 5x5 at 390 last Monday - these were solid sets)

BB Bench:
45 bar x 5
155 x 5
205 x 3

255 x 1

275 x 1

work sets (last Wednesday bench 5x5 was 285) 
287.5 x 5 x 1 set (PR)

287.5 x 4 x 1 set

287.5 x 3 x 2 sets

287.5 x 2 x 5 sets

25 reps

BB DL (all hooked, no belt):

warm up
155 x 5
265 x 3

315 x 1

work sets

325 x 5 x 1 set (pulled very fast)

9:15am - Complete

Notes - This was a strong session on every lift.  Good control on the squats, bench PR on the first set of 5, no missed reps, the DLs were pulled fast.