3/10/21 Wednesday March 10, 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
155 x 5

265 x 3

315 x 1

work sets
325 x 5 x 2 sets (happy with this, about 80% of Monday's 5x5 at 395)

BB OHP:

warm up

45 bar x 5

95 x 5

155 x 3

175 x 2

187.5 x 1

work sets

197.5 x 3 x 5 sets

197.5 x 2 x 3 sets

197.5 x 1 x 4 sets

25 reps -  Up from 5x5 at 195 last Wednesday, pleased with how this went

Chins

x 8 (chins were pretty strong today)

x 8

x 6

Prowler

2 45s each side x 2 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 -  Another really solid day.  Attacked the OHP, feeling pretty good about getting 5 sets of 3 at almost 200 lbs, and didn't miss any reps.  It's not easy, at all.  That was a highlight today. 

3/8/21 Monday March 8, 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 

155 x 5

265 x 3
315 x 1

375 x 1

work sets 
395 x 5 x 5 sets (up from 5x5 at 390 last Monday - these were solid sets)

BB Bench:
45 bar x 5
155 x 5
205 x 3

255 x 1

275 x 1

work sets (last Wednesday bench 5x5 was 285) 
287.5 x 5 x 1 set (PR)

287.5 x 4 x 1 set

287.5 x 3 x 2 sets

287.5 x 2 x 5 sets

25 reps

BB DL (all hooked, no belt):

warm up
155 x 5
265 x 3

315 x 1

work sets

325 x 5 x 1 set (pulled very fast)

9:15am - Complete

Notes - This was a strong session on every lift.  Good control on the squats, bench PR on the first set of 5, no missed reps, the DLs were pulled fast. 

3/5/21 Friday March 5, 2021 (Texas method intensity - BB Squat, DL, OHP, Bench)

 Warm up

7:45am- Training session -  TM intensity - BB Squat, DL, OHP, Bench

BB Squat:
45 bar x 5
155 x 5

265 x 3
315 x 1

375 x 1

405 x 1

work sets
435 x 5 x 1 set (good set, pretty deep reps)

BB DL:

warm up
45 bar x 5
155 x 5
265 x 3

315 x 1

385 x 1 

work set

440 x 2 (didn't have a good hook grip on the left hand and it affected my ability to get more reps)

440 x fail

440 x fail

375 x 5 back off set

BB OHP:
warm up
45 bar x 5

95 x 5

155 x 3

185 x 1

work sets
205 x 3 x 2 sets (PR)

(Monday's 5 x 5 weight was 195)

BB Bench:
45 bar x 5
155 x 5
205 x 3

265 x 1

295 x 1

work sets
315 x 1

320 x 1 (PR)

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 top set of squats at 435, a disappointing result on the DL - double at 440, didn't have a good hook grip on the left hand, it affected the set, and frankly I think it loaded up my right trap and neck which are tight.  PR on the OHP with two triples at 205, that's pretty good.  Finished with a top single on the bench at 320 which moved really well.  Did some treatment on the neck today as it continues to be stiff.  Hopefully this clears up.  Definitely traced back to the DL. 

3/3/21 Wednesday March 3, 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
155 x 5

265 x 3

295 x 1

work sets
320 x 5 x 2 sets (happy with this, about 80% of Monday's 5x5 at 390)

BB Bench:
45 bar x 5
155 x 5
205 x 3

255 x 1

275 x 1

work sets (last Wednesday bench 5x5 was 280) 
285 x 5 x 1 set

285 x 4 x 1 set

285 x 3 x 2 sets

285 x 2 x 5 sets

25 reps

Chins

x 8 (chins were pretty strong today)

x 8

x 8

Prowler

2 45s each side x 2 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 -  A good day.  Enjoyed the new green 25 lb calibrated plates from Rogue today.  PR on bench volume at 285.  It's certainly getting heavy, and challenging, but still able to get all the reps.  Body feeling pretty good all around, it's nice. 

3/1/21 Monday March 1, 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 

155 x 5

265 x 3
315 x 1

345 x 1

375 x 1

work sets 
390 x 5 x 5 sets (up from 5x5 at 385 last Monday - these were solid sets)

BB OHP:

warm up

45 bar x 5

95 x 5

155 x 3

175 x 2

185 x 1

work sets

195 x 3 x 4 sets

195 x 2 fail on 3 1 set

195 x 2 x 5 sets

25 reps -  Up from 5x5 at 192.5 last Wednesday, pleased with how this went

BB DL (all hooked, no belt):

warm up
155 x 5
265 x 3

315 x 1

work sets

325 x 5 x 1 set (pulled very fast)

9:15am - Complete

Notes - Very pleased with this effort.  Squats, pretty tough, but good reps, I am getting deeper, my walkouts are better, I am controlling the bar, this is just a lot better.  I have to keep this going.  OHP was a good effort, not missing reps (just 1), at inching towards 200 lbs for the volume day, which is a great marker.  DLs were pulled very fast and strong.  Additional calibrated plates arrived from Rogue at the end of the day today - 4 beautiful green 25lb plates - excited to get those out and pair them up with the red 55s:) 

2/26/21 Friday February 26, 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
155 x 5

265 x 3
315 x 1

375 x 1

405 x 1

work sets
430 x 5 x 1 set (good set, pretty deep reps)

BB DL:

warm up
45 bar x 5
155 x 5
265 x 3

315 x 1

375 x 1 

work set

435 x 4 (PR)

BB Bench:
45 bar x 5
155 x 5
205 x 3

235 x 2

265 x 1

285 x 1

work sets
292.5 x 3 x 2 sets (PR)

(Monday's 5 x 5 weight was 282.5)

BB OHP:
warm up
155 x 3

185 x 1

work sets
205 x 1

215 x 1

220 x 1

222.5 x 1 x 1 set (PR)

(Wednesday's 5 x 5 weight was 192.5)

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 pumped today about the DL result - 435 x 4, that's a PR.  And it was a strong set.  I honestly probably should have tried to pull the 5th rep.  So next week it's going for 440 x 4.  That was the highlight today.  I also hit a PR for two triples on the bench at 292.5, and a PR single on the OHP at 222.5 which was one hell of a grinder, hardest OHP I have ever grinded through.  And then I racked it.  A great Friday.

2/24/21 Wednesday February 24, 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
155 x 5

265 x 3

295 x 1

work sets
315 x 5 x 2 sets (happy with this, about 80% of Monday's 5x5 at 385)

BB OHP:

warm up

45 bar x 5

95 x 5

155 x 3

175 x 2

work sets

192.5 x 3 x 4 sets

192.5 x 2 fail on 3 1 set

192.5 x 2 x 5 sets

25 reps -  Up from 5x5 at 190 last Monday, I thought this was a good approach, I went in thinking 5 triples and 5 doubles, almost got it with no misses

Chins

x 8 (chins were pretty strong today)

x 8

x 8

Prowler

2 45s each side x 2 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 -  A good day.  Felt good on the squats, I really like the improvements made on Monday - getting into the hips much better, using the adductors, less low back fatigue, this is all good. OHP was a good day, pretty heavy for a 5x5 but a solid effort with triples and doubles, not much rest in between sets.  Finished with chins and some prowler work.