10/5/20 Monday October 5, 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

395 x 1

work sets
410 x 5 x 5 sets (~90% of planned Intensity day of 455) (PR)

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

155 x 1

work sets

162.5 x 5 x 2 sets 

162.5 x 4 x 3 set

162.5 x 3 x 1 sets

BB DL (all hooked, no belt):

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

work sets

350 x 5 x 2 sets (~80% of planned intensity day of 420)

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 - Tough day, man those 5 x 5 squats are HARD.  Looking at the video, I keep good form all the way through the last rep and didn't cut depth.  Something to be proud of. Having to do 5x5 OHP right after is depressing, but I took a rest and got after it and that 5x5 was good, even though I am not getting all 5 sets these are good reps and I am getting stronger.  DLs were pretty good, I am trying to make a big chest and squeeze the bar off the floor.  

10/2/20 Friday October 2, 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, Bend, 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

430 x 1

work sets
450 x 5 x 1 set (PR) (Monday's 5 x 5 was 405)

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

225 x 2

255 x 1

work sets
280 x 1 x 4, missed on 5, this was a PR set of 4 (Monday's 5 x 5 was 252.5)

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

415 x 4, hitched on 4, didn't try and pull a 5th rep - 4 reps was a PR (Monday's 5 by 2 was 345)

Came back to try and get 1 more rep, couldn't get break the bar off the ground.  Bad breathing too.  Shit attempt. 

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

185 x 1

work sets
200 x 1 x 5 singles  (PR) (Wednesday's 5 x 5 weight was 160)

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 - Great training session.  PR set of 5 on the squat at 450.  PR set of 4 on bench at 280.  PR set of 4 on DL at 415.  PR for 5 singles in the OHP at 200.  Disappointed for sure to not get the 5th rep on the bench or DL, the DL is more frustrating, this lift is confounding me, but this was still a PR so that's cool.  Upper body lifts are going well.  

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.