9/30/20 Wednesday September 30, 2020 (Texas method light - BB Squat, OHP, Chins, Curls)

 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, Curls

BB Squat:
45 bar x 5
135 x 5

225 x 3

275 x 2

315 x 1

work sets
340 x 5 x 2 sets (80-85% of planned Volume day of 405)

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

work sets
160 x 5 x 3 sets 

160 x 4 x 1 set

160 x 3 x 2 sets

Chins

x 9

x 6

x 5

Barbell curls

45 bar x 10 x 1 set

70 x 10 x 2 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 very good training session.  I was fatigued.  Haven't been sleeping well.  Been working a lot.  OHP went better than I thought it would so that's a bonus. 

9/28/20 Monday September 28, 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 5
275 x 2
315 x 1

365 x 1

work sets
405 x 5 x 5 sets (~90% of planned Intensity day of 450) (PR)

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

225 x 2

work sets
252.5 x 5 x 5 sets - PR (250 on last 5x5, planning on  1 x 5 at 280 on Friday) (PR)

BB DL (all hooked, belt at 315):

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

work sets

345 x 5 x 2 sets (~80% of planned intensity day of 415)

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 - Super cool to say I did a squat 5 x 5 with 4 plates - really happy about that.  A gut check.  Followed that up with a 5 x 5 bench at 252.5 where I got all reps.  Really good sign.  Also, DLs were pulled pretty fast and strong.  Overall a great day, will need a lot of recovery time I suspect. 

9/25/20 Friday September 25, 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 volume - 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

425 x 1

work sets
445 x 5 x 1 set (PR) (Monday's 5 x 5 was 400)

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

165 x 1

work sets
180 x 5 x 1 set (Monday's weight was 155, this was a PR for a set of 5)

BB DL (all hooked, belt at 315):

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

365 x 1 

work set

405 x 5 (pulled pretty fast and strong, 4th rep didn't lock out hard enough) (Monday's 5 by 2 was 335)

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

225 x 2

275 x 1

work sets
295 x 1 x 5 singles (Monday's 5 x 5 was 250)

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 training session. PR for a set of 5 on the squat, that's exciting.  PR on a set of 5 for the OHP, that's exciting.  A  "good" DL set of 5, didn't lock out the 4th rep hard with the hips enough watching the video, but all other reps were good.  Had not done heavy singles on bench for quite some time, and these went fine at 295.  Next time singles are up, a 300 lb bench going for a PR.  

9/23/20 Wednesday September 23, 2020 (Texas method light - BB Squat, Bench, Chins, Curls)

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, Curls

BB Squat:
45 bar x 5
135 x 5

185 x 3

225 x 3
275 x 2

315 x 1

work sets
335 x 5 x 2 sets (80-85% of planned Volume day of 400)

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

225 x 2

work sets
250 x 5 x 4 sets - PR (247.5 on last 5x5, planning on 5 singles at 295 on Friday) 

250 x 4, fail on 5, x 1 set

Chins

x 9

x 6

x 5 (chins kind of hard today)

Barbell curls

45 bar x 10 x 1 set

70 x 10 x 2 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 -  Good training day. Deep squats, felt pretty good.  PR for 5 x 5 on the bench a@ 250, I did not get the last rep, I wish I would have rested a little bit more before the last set, I think I rushed it.  I also didn't get good enough leg drive.  Still, this was pretty good today.  Moving forward. 

9/21/20 Monday September 21, 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 5
275 x 2
315 x 1

365 x 1

work sets
400 x 5 x 5 sets (~90% of planned Intensity day of 445)

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

work sets
157.5 x 5 x 2 sets 

157.5 x 4 x 3 sets

157.5 x 3

BB DL (all hooked, belt at 315):

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

work sets

335 x 5 x 2 sets (~80% of planned intensity day of 405)

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 - Very good training session.  5 x 5 PR, almost at 4 plates for 5x5 squats.  OHP was ok, I didn't get the 5 x 5, but I felt this was reasonable progress.  The DLs were pulled strong and quickly.  That is going much better than 2 weeks ago.

9/18/20 Friday September 18, 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 volume - 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 (PR) (Monday's 5 x 5 was 395)

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

225 x 2

255 x 1

work sets
275 x 5 x 1 set (PR) (Monday's 5 x 5 was 247.5)

BB DL (all hooked, belt at 315):

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

365 x 1 

work set

395 x 5 (pulled fast and strong) (Monday's 5 by 2 was 325)

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

185 x 1

work sets
195 x 1 

200 x 1 x 3 (PR)

200 x miss

200 x miss

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 day. Felt very strong today. More rested.  Things have turned around here recently.  Tied a squat PR with 440, but at better depth than I did before.  One set of 5 on bench at 275 was a PR - very strong, surprised myself a little.  Pulled one set of 5 on the DL at 395, very strong, this is encouraging.  And based on changes in programming, finished with OHP heavy singles today.  I had not hit heavy singles for quite some time so I was not sure where to go with the weight on the bar, but I worked up to 200, which I was able to hit for 3 singles before running out of some gas and getting a little out front and off the groove.   I've never pressed 200 before, so this was a PR, and I think it's a good place to start for the next session of heavy singles on this lift!  

9/16/20 Wednesday September 16, 2020 (Texas method light - BB Squat, OHP, Chins, Curls)

 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, Curls

BB Squat:
45 bar x 5
135 x 5

185 x 3

225 x 3
275 x 2

315 x 1

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

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

work sets
155 x 5 x 4 sets (up 2.5lbs from last 5x5)

155 x 4 x 1 set (racked it, wasn't going to get the last rep)

155 x 1

Chins

x 9

x 8

x 7

Barbell curls

45 bar x 10 x 1 set

65 x 10 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 -  Good training session.  Deep squats, strong.  OHP - I am revising the Texas Method to basically get in 4 upper body lifts a week - 2 volume 5x5s on separate days (bench or OHP) and 2 1 x 5s or heavy singles on ID (Fridays).  I was doing some reading over the last week and I think this modification will be good for the upper body lifts, and get me benching and pressing 2x per week.  This will allow for a think a bit more progress on the lifts, which can be recovered from more readily than lower body squat and deadlift.