1/27/21 Wednesday January 27, 2021 (Texas method light - BB Squat, OHP, Chins, Prowler)

 Warm up

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
335 x 5 x 2 sets (about 80-85% of Monday 405 5x5)

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

165 x 1

175 x 1

work sets

182.5 x 5 x 2 sets (PR)

182.5 x 4 fail on 5 1 set

182.5 x 3 x 3 sets

182.5 x 2 x 1 set

25 reps -  Up from 5x5 at 180 last Monday

Chins

x 10

x 10

x 10

Best chins day in quite some time.  This kind of came out of nowhere.  

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 -  This was a good day.  Squats were deep, felt good, pretty recovered from Monday's 5x5.  OHP was good, not great, I had to listen to a work call and kept getting distracted.  This is still an overall PR for 5x5.  I may repeat this weight next week to see if I can progress it a bit and get closer to completing a full 5x5.  Chins were quite strong, surprised me, good sign.  Finished with some prowler work out in the rain.

1/25/21 Monday January 25, 2021 (Texas method volume - BB Squat, Bench, DL)

 Warm up

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 
405 x 5 x 5 sets (last Monday 5x5 was 400, working back here through the QL / hip issue)

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

225 x 2

255 x 1

work sets (last Wednesday bench 5x5 was 270) 
272.5 x 5 x 3 sets (PR)

272.5 x 4 x 1 set

272.5 x 3 x 2 sets

25 reps 

BB DL (all hooked, no belt):

warm up
135 x 5
225 x 3

315 x 1

work sets

345 x 5 x 1 set (good set)

9:15am - Complete

Notes - All in all a good session.  The QL thing is still going on, certainly felt it on some squats, mainly when I got a little forward with the bar coming out of the hole.  When I stayed midfoot and drove up with the hips, things were good.  Something to focus on as this is bringing technique strongly into focus.  Have to get the butt back, stay midfoot, and drive the hips up. Bench was very good, some PR here with a strong effort here at 272.5.  DLs were goods, went a bit heavier at 345 which was a good se.

1/22/21 Friday January 22, 2021 (Texas method intensity - BB Squat, DL, Bench, OHP)

 Warm up

7:45am- Training session -  TM intensity - BB Squat, DL, Bench, 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 (pretty good set)

BB DL:

warm up
45 bar x 5
135 x 5
225 x 3 
315 x 1 

395 x 1 (a little slow)

work set

440 x 1 x 3 sets (PR)

405 x 1 x 2 sets (back off)

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

225 x 2

275 x 1

work sets
290 x 3 x 1 set (Wednesday's 5 x 5 was 270)

290 x 2 x 2 sets (Wednesday's 5 x 5 was 270)

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

185 x 1

205 x 1

work sets
215 x 1 x 2 sets

215 x fail

(Monday's 5 x 5 weight was 180)

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 - On December 4 I pulled two DL singles at 440, today I got 3 - that's a PR.  That was the highlight today.  The heavy set of squats at 440 was really tough, heavier than I thought it would be.  I am a bit worn down from work and not well recovered I think.  I screwed up programming today as I was supposed to do either a heavy set of 5 or two triples on the OHP, and I benched instead by accident.  As such I did a couple of heavy singles on the OHP at the end at 215 but there were extremely hard.  The bench also was pretty difficult.  I'll take the DL PR, particularly because I felt a sharpness in my L QL on the first single, and wasn't sure how things were going to go after that (hence I stopped at the single).  This QL thing is obviously still lingering. 

1/20/21 Wednesday January 20, 2021 (Texas method light - BB Squat, Bench, Chins, Prowler)

Warm up

7:45am- Training session -  TM light - BB Squat, Bench, Chins, Prowler

BB Squat:
45 bar x 5
135 x 5

225 x 3

275 x 2

315 x 1

work sets
330 x 5 x 2 sets (about 80-85% of Monday 400 5x5)

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

225 x 2

255 x 1

work sets (last Monday bench 5x5 was 267.5) 
270 x 5 x 3 sets (PR)

270 x 4 x 2 sets

270 x 2

25 reps 

Chins

x 6

x 6

x 6

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 -  Good day. Squats felt heavy.  Probably not recovered from Monday.  Bench was good, I was pleased with this effort, the reps felt solid, good bar speed, all the way through.  I went back in my notes and on 11/18/20 I tried a 5x5 at this weight and only got 1 set of 5.  This is a major improvement.  Very good sign.  Finished with chins and some prowler work. 

1/18/21 Monday January 18, 2021 (Texas method volume - BB Squat, OHP, DL)

Warm up

7:45am- Training session -  TM volume - BB Squat, OHP, 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 
400 x 5 x 5 sets (last Monday 5x5 was 395, working back here through the QL / hip issue)

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

165 x 1

work sets

180 x 5 x 4 sets (PR)

180 x 4 

180 x 1

25 reps -  I repeated the 5x5 weight from last Wed - massive improvement today. More focused.

BB DL (all hooked, no belt):

warm up
135 x 5
225 x 3

315 x 1

work sets

335 x 5 x 1 set

9:15am - Complete

Notes - this was a good training session.  Squats, pretty hard, some of the reps felt heavy for sure, but things got better throughout the sets.  OHP was very strong, this was my best 5x5 performance.  Almost got all the reps.  Would have failed the last rep on the last set so I racked it.  I repeated the weight from last Wed, where I sucked, so this was good to see this level of improvement today.  DL top set felt good. 

1/15/21 Friday January 15, 2021 (Texas method intensity - BB Squat, DL, Bench, OHP)

Warm up

7:45am- Training session -  TM intensity - BB Squat, DL, Bench, 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
435 x 5 x 1 set (pretty good set)

BB DL:

warm up
45 bar x 5
135 x 5
225 x 3 
315 x 1 

395 x 1 (a little slow)

work set

435 x 3 x 1 set (PR) (good set)

405 x 2 x 2 sets (back off)

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

225 x 2

275 x 1

work sets
287.5 x 3 x 2 sets (Monday's 5 x 5 was 267.5)

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

185 x 1

205 x 1

work sets
217.5 x 1 x fail

217.5 x 1 x fail

217.5 x 1 x fail

205 x 1 x 2 sets

(Wednesday's 5 x 5 weight was 180)

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 - This was a good day squatting, a good day on the DL, solid on bench, terrible on OHP.  That makes for a bad Wed 5x5 on OHP and again today, so maybe some stalling going on there now after a pretty big run up.  I tried to get a PR single and failed above the eyes, which is not a place I usually fail.  I'll have to think about what the next best steps are here.  In any event, my QL and left hip didn't bother me on the squat, it was a hard but overall good heavy set of 5, and my depth was decent.  The DLs were very good, I moved the set of 435 for a triple pretty fast, it's time to move up next week again and start the ascent up hopefully.  Bench was good, I didn't feel like I would get 5 so I elected to rack the first set after 3, and then follow up with another triple.  And then the OHP debacle to finish.  Overall a good week. 

1/13/21 Wednesday January 13, 2021 (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

315 x 1

work sets
325 x 5 x 2 sets (about 85% of Monday 395 5x5)

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

165 x 1

work sets

180 x 5 x 2 sets (PR)

180 x 4 fail on 5

180 x 3 fail on 4

180 x 3

180 x 3

180 x 2

25 reps -  my 5x5 last Monday was 177.5 - I was bonking here as I didn't eat this morning and waited too long to train - was up 5 or so hours before training and was too fasted

Chins

x 6

x 6

x 6

Prowler

1 45 each side x 4 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 -  Good day on squat, QL didn't bother me, very good sign, it's getting better.  OHP was an awful day.  I had not stamina, I ran out of gas.  I waited too long to train in a fasted state this morning and simply didn't have enough to get through the training session. Had to cut down my sets.  Was really frustrating because this truly was a function of bad planning.  Uh.  Finished with some chins and the prowler.