12/29/20 Tuesday December 29, 2020 (Texas method light - BB Squat, OHP, 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

work sets
315 x 5 x 2 sets (and this was challenging after 5x5 squatting 400 yesterday)

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

165 x 1

work sets

175 x 5 x 5 sets (PR)

25 reps -  my last 5x5 Monday the 14th was 175 as well.  I was very pleased to match that here after lifting yesterday and not really being recovered.  The OHP is moving very well these days.  

Chins

x 6

x 6

x 6

Prowler

1 45 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 -  Due to a vacation trip with the kids this week, had to lift again Tuesday morning instead of the usual Wed.  Definitely not recovered, it was difficult.  Squatting 315 was painful but I felt like it would be ok to just go ahead and do some squats in the event that it may help recovery over the course of the week before going for one heavy set Friday.  I was very pleased and a little surprised to hit the full 5x5 on OHP, after volume benching yesterday.  This was great given no recovery.  I kept the OHP at the same last 5x5 as I feel some confidence in this lift, I am starting to really engage the lats and drive off of them, and this lift is improving.  I have 5 heavy singles to hit on Friday and contemplating going for 210 which I have not tried in some time.  

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.