11/2/20 Monday November 2, 2020 (Injury pause - 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 Tremendous issues getting under the bar today - for everything - I could not do it.  Very uncomfortable.  Left shoulder and elbow prevented me from getting it done. 
135 x 5

225 x 5
275 x 2
315 x 1

365 x 1

405 x 1

work sets
425 x 3 x 1 set Done, Racked it.  Tried many other times and just could not get under the bar due to the left shoulder and left elbow. Way, way too painful. 

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

155 x 2

work sets

172.5 x 3 x 7 sets

172.5 x 2 x 2 sets

25 reps (felt fine, didn't push that hard)

BB DL (all hooked, no belt):

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

315 x 1

work sets

335 x 5 x 4 sets (increased volume here due to not being able to squat - this might become a new thing unfortunately....)

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 - Elbows were killing me this weekend, particularly the left elbow, and my old injuries in the left shoulder have come home to roost again.  I have not had good hand and elbow position on the squat, and I am going to have to figure something out.  I have to get the weight out of my hands and wrists and elbows and fully on to my back.  My shoulder mobility issues make this challenging but I have to figure this out.  Can't be dealing with this and have to work through it.  Frankly with my DL stalled and the squat getting so far out in front, it will be good to go back to work here, drop the weight on the squat, fix the grip, get deeper, and work back up.  The overhead lifts have been going very well, I am not sure if they are contributing to the issues or if its mainly the squat grip. Had my acupuncturist / bodyworker look at it today and it was the left supraspinatus mainly that had totally locked up and was limited range of motion.  We'll see how this goes, I'll be doing Rippetoe's Pin Firing Protocol for the elbows again. It has worked before, it will work again, probably will be painful as hell.  Trying to decide if I want to start it tomorrow or attempt it at the end of Wednesday's workout.  For today, at least I was able to salvage something by overhead pressing and deadlifting, neither of which bothered me.  I also accidentally started to bench before realizing it was a pressing day, and up to 225 was fine, when I stopped to start pressing.  I think this will be a matter of going back to work on the squat and fixing my grip.  Have to get this figured out. 

10/30/20 Friday October 23, 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

440 x 1

work sets
470 x 3 x 2 sets (PR) (Monday's 5 x 5 was 425)

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

225 x 2

275 x 1

work sets
285 x 3 x 2 sets (PR) (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

375 x 1, bar moved ok

work set

415 x 1 (slow but decent rep)

Couldn't break the bar after this despite repeated attempts to get more singles.

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

165 x 2

185 x 1

work sets
205 x 1 x 5 singles (PR) (Wednesday's 5 x 5 weight was 170)

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 - Writing this on Monday.  Well, I guess this was the training session that broke the camel's back, so to speak, go read Monday's log.  Another 3 PRs, this has been a crazy string of PRs, and I probably should have known this was coming. 

10/28/20 Wednesday October 28, 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
345 x 5 x 2 sets (80-85% of planned Volume day of 425)

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

155 x 2

work sets

170 x 5 x 1 set

170 x 4 fail on 5 x 1 set

170 x 4

170 x 3 fail on 4

170 x 3

170 x 2 fail on 3 (out front technical issue)

170 x 3

25 reps (not that great today)

Chins

x 7

x 5

x 5 (chins aren't that strong, I think too much accumulated fatigue)

Barbell curls

45 bar x 10 x 1 set

65 x 5 x 1

75 x 5 x 2 sets

80 x 5 x 1

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 -  Decent day.  There is a lot of accumulated fatigue going on for sure. 

10/26/20 Monday October 26, 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

405 x 1

work sets
425 x 5 x 5 sets (~90% of planned Intensity day of 470) (PR)

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

225 x 2

245 x 1

work sets
262.5 x 5 x 3 sets 

262.5 x 4 x 2 sets 

262.5 x 2

25 reps

PR (260 on last 5x5, planning on one set of 5 at 285 on Friday)

BB DL (all hooked, no belt):

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

315 x 1

work sets

335 x 5 x 2 sets (last week volume day was 320 x 5 x 2 sets, I went heavier than I intended here)

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 squats were murder today.  That was fucking hard.  But I got it done, with some generous rest in there.  Didn't sleep all that well and just felt tired and run down before I started training, so I knew this was going to be pretty damn hard.  But I got it done. Bench was reasonably strong.  I am on a nice run on that lift right now.  DLs were - well they were fine but I was pretty damn tired.  But pulled pretty strong. 

10/23/20 Friday October 23, 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

435 x 1

work sets
465 x 5 x 1 set (PR) (Monday's 5 x 5 was 420)

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

165 x 2

work sets
187.5 x 3 x 2 sets (PR) (Monday's 5 x 5 weight was 167.5)

BB DL:

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

370 x 1, bar moved ok

work set

410 x 3, looked pretty good on video

went back to try a second triple, wasn't happening.  

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

225 x 2

275 x 1

work sets
305 x 1 x 5 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 - Super excited.  Another squat PR, but it may be time to try two triples next week instead of one set of 5 on ID.  OHP was strong.  DL, improved, only got 3 heavy singles last week at 405, one triple at 410 this week is an improvement.  The bench was my favorite.  5 singles at 305, I continue a slow assault on 315 - 3 plate bench.  I am close. I started this year benching 185. 

10/21/20 Wednesday October 21, 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

225 x 3

275 x 2

315 x 1

work sets
340 x 5 x 2 sets (80-85% of planned Volume day of 420) (dropped down from 350 last week, good decision)

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

225 x 2

245 x 1

work sets
260 x 5 x 4 sets 

260 x 4 x 1 set (racked, I was not going to get a 5th rep)

I forgot to go back and do a single to complete the 5x5

PR (257.5 on last 5x5, planning on  5 singles at 305 or 302.5 on Friday)

Chins

x 9

x 7

x 5 (chins aren't that strong - have to think about this, I probably need more volume to drive change)

Barbell curls

45 bar x 10 x 1 set

65 x 5 x 1

75 x 5 x 1

80 x 5 x 1

82.5 x 5 x 1

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 -  Overall a good training day.  I was pleased with the bench, it was strong, I nearly got the 5x5, just one rep shy.  Can keep moving up in weight.  Squats were good, depth was good, took a long time to warm up though.  Chins were pretty weak, I think I need more volume to drive change here.  I like the barbell curls to finish.

10/19/20 Monday October 19, 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

405 x 1

work sets
420 x 5 x 5 sets (~90% of planned Intensity day of 465) (PR)

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

155 x 2

work sets

167.5 x 5 x 1 set

167.5 x 4 x 5 sets

25 reps (this is the best volume pressing day I have ever had)

BB DL (all hooked, no belt):

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

315 x 1

work sets

320 x 5 x 2 sets (last week volume day was 315 x 5 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 good day.  Heavy squats for volume are absolutely getting tough, no doubt.  I'm pretty pleased with what I see on video in terms of bar control, bar speed, depth pretty good on most reps, even into the last sets.  It might be time for a slight back off in intensity on volume day, but so far I am still able to hit the heavy set of 5 on intensity day, so we will see what happens this Friday.  For OHP I have to say this is probably the best OHP day I have ever had.  I was hitting the right spot (midfoot) with the bar, very in balance, and was able to really drive the bar up through lockout.  The last rep on the last couple of sets of 4 was tough, but I got the reps.  I think the thing that probably sticks out most on the TM thus far is the strength I am gaining in the pressing movements.  Certainly hitting the bench and OHP 2x each per week has really helped.  The DL was fine, obviously pretty fatigued but I feel like I pulled these pretty fast and dragged the bar right up my legs.  Technique has gotten a little better.  I think it's still ok to pull 2x per week but we will see if I am able to pull the planned 410 this Friday for reps.