12/28/20 Monday December 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 3
275 x 2
315 x 1

365 x 1

work sets (I decided to drop down from the last squat session 5x5 at 405 which was Mon 12/14) 
400 x 5 x 5 sets 

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

225 x 2

255 x 1

work sets (I decided to drop down from the last bench session 5x5 at 265 which was Wed 12/16) 
262.5 x 5 x 3 sets

262.5 x 3 x 2 sets

262.5 x 2 x 2 set

25 reps 

BB DL (all hooked, no belt):

warm up
135 x 5
225 x 3

315 x 1

work sets

335 x 5 x 1 sets (pulled fast, a little harder than expected)

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 bit of a challenge today.  Squats went well, I think this was a good weight to jump back in at, through certainly the accumulation of the 5x5 got to me a bit, and I felt the fatigue on the bench and the deadlift.  Hence, the 5th rep on the 3rd set of bench was a grind, and after that it was difficult to keep my breath and stay tight.  I didn't want to fail a rep so I didn't push hard after that, just did a couple of triples and then two doubles to hit all the reps.  I may have gone a little too heavy at 262.5.  DL, the reps were fine, the top set at 335 was a little heavier than I would have expected, I think I was feeling the fatigue from the squats.  All in all, a good day jumping back in.  I have to train tomorrow not Wed due to a family trip planned, and then intensity on Friday.  So a bit of a different training week but its all good. 

12/25/20 Friday December 25, 2020 (KBs in Spokane)

    Brought 1 20kg, 2 24kgs and 2 32kgs with me to Spokane.  Basic training today.

Warmups

32kg 2H SW x 10 x 5 sets

20kg SN x 10/10

24kg SN x 10/10

DB 24kgs farmer carries x 2 minutes x 3 sets

I wasn't really planning on training on Christmas but we were going to have a big dinner so after a long walk I did this, just to make room for more food:)

12/24/20 Thursday December 24, 2020 (KBs in Spokane)

   Brought 1 20kg, 2 24kgs and 2 32kgs with me to Spokane.  Basic training today.

Warmups

DB 24kgs Jerks x 10 x 3 sets

DB 24 kgs Snatch x 5 x 2 sets

20kg SN x 10/10

24kg SN x 10/10

DB 32kgs farmer carries x 2 minutes x 3 sets

A bit of training on Christmas Eve.  This was super easy.

12/23/20 Wednesday December 23, 2020 (KBs in Spokane)

  Brought 1 20kg, 2 24kgs and 2 32kgs with me to Spokane.  Basic training today.

Warmups

DB 24kgs FSQ x 8 x 3 sets

DB 32kgs OHP x 3 x 8 sets

DB 32kgs farmer carries x 2 minutes x 3 sets

Left lat tweak was completely gone.  This felt great.  Really strong pressing overhead.  That was a noticeable difference from any time in the past pressing two 32kgs. The barbell OHP has really been helping me, but again, I think it's heavy deadlifts that have improved my overall upper back strength (locking out 400+ on the DL will do that as will just holding that in your hands) and it's carrying over to other things. 

12/21/20 Monday December 21, 2020 (KBs in Spokane)

 Brought 1 20kg, 2 24kgs and 2 32kgs with me to Spokane.  Basic training today.

Warmups

DB 32kgs FSQ x 3 x 8 sets

DB 24kgs OHP x 8 x 3 sets

DB 32kgs farmer carries x 2 minutes x 3 sets

32kg floor press x 4 x 3 sets 

Felt awesome.  Obliques really hit hard.  Left lower lat tightened up a bit from the FSQ, I think it's honestly from driving over here and all the sitting.  But overall very good and enjoyable to get back to some KB work.  Wed I will reverse it, go lighter on the FSQ and heavy on the OHPs. 

12/18/20 Friday December 18, 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

32kg 2H SW x 5

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

work sets
445 x 5 x 1 set (pretty good set)

BB DL:

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

405 x 1, bar moved well, cool that the last warm-up is now 4 wheels

work set

450 x 1 single (PR) (really happy about this)

405 x 3 reps (back off set)

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

185 x 1

work sets
195 x 4 x 1 set

195 x 2 x 1 set

(Monday's 5 x 5 weight was 175)

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

225 x 2

275 x 1

295 x 1

work sets
307.5 x 1 x 3 sets (Wednesday's 5 x 5 was 265)

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 day.  Top set on squats, very solid.  I felt some pretty good pop today on the squats, bar placement is so much better, it is staying in place and this is giving me a lot more confidence.  Went right into heavy DL, I got the 450 single, it was a max effort but once it was past the knees, a really strong lock-out at the top.  Great stuff. At some point I am going to have to start working that start off the floor, that's what's really difficult for me. OHP, got one set of 4 at 195, maybe I had the 5th rep, maybe I should have gone for it but I racked it.  Finished with a double at 195.  Bench, did 3 top singles at 307.5, honestly, these were heavy for sure, but my last single was my best rep.  

12/16/20 Wednesday December 16, 2020 (Texas method light - BB Squat, Bench, Chins, Prowler)

  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, Prowler

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% Volume day of 400)

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

225 x 2

250 x 1

work sets
265 x 5 x 3 sets

265 x 4 x 2 sets

265 x 2 x 1 set

25 reps (last Wed 5/5 was 262.5) 

Chins

x 5 x 4 sets

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 -  Was happy with this.  Not deep enough on the squats though.  Bench went well, that was stronger, stronger than last week at 262.5 5x5 so that is a good thing.