3/17/21 Wednesday March 17, 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

315 x 1

work sets
330 x 5 x 2 sets (happy with this, about 80% of Monday's 5x5 at 400)

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

255 x 1

275 x 1

work sets (last Monday bench 5x5 was 287.5) 
290 x 5 x 1 set (PR)

290 x 3 x fail on 4

290 x 3 x 2 sets

290 x 2 x 3 sets

290 x 1 x 5 sets

25 reps (this was real tough today.  It's probably time to dial back a little bit to a weight where I started failing at 5x5, and build back up)

Chins

x 8 (chins were pretty strong today)

x 8

x 6

Prowler

3 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 -  Kind of a tough day, bench didn't go great, it's definitely getting difficult to get reps as the volume day now has crept up to damn near 300 lbs! I need to check my notes and probably jump back to a weight where I have a better shot at getting 5x5.  I am thinking 275, but that may not be enough of a back off.  Everything else went fine today. 

3/15/21 Monday March 15, 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

375 x 1

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

BB OHP:

warm up

45 bar x 5

95 x 5

155 x 3

185 x 1

work sets

200 x 3 x 4 sets (PR)

200 x 2 x fail on 3

200 x 2

200 x 1 out front so racked 

200 x 2 x 2 sets 

200 x 1

200 x 1 fail on 2

200 x 1

25 reps -  Up from 5x5 at 197.5 last Wednesday, generally pleased with how this went

BB DL (all hooked, no belt):

warm up
155 x 5
265 x 3

315 x 1

work sets

335 x 5 x 1 set (pulled very fast)

9:15am - Complete

Notes - Good overall day. Squats were strong, getting more difficult for sure.  OHP, some hard reps, but getting 25 reps with 200 lbs is a decent milestone. DLs were pulled fast, felt good. 

3/12/21 Friday March 12, 2021 (Texas method volume - BB Squat, Bench, DL, 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

425 x 1

work sets
440 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

445 x 1 (real tough rep, a grind off the floor, but a good lift)

395 x 3 back off set

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

255 x 1

275 x 1

work sets

295 x 3 x 2 sets (PR)

(Monday's 5 x 5 weight was 287.5)

BB OHP:
warm up
45 bar x 5

155 x 3

205 x 1

work sets
215 x 1 x 1 set

225 x 1 x 1 set (PR)

(Wednesday's 5 x 5 weight was 197.5)

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 - Honestly a really good day. The heavy set of squats at 440 for 5 was good, pretty deep. I was able to pull one DL single at 445, it was a real tough rep off the floor, but a strong lockout after getting it past my knees.  A PR on bench for two triples at 295.  I probably should be heavier here given that my 5x5s are within 10 lbs of this weight, so I need to push this up to 300 or a little over the next time, because these weren't that difficult.  Highlight of the day was hitting one OHP single at 225, and I absolutely could have gone heavier.  That's a PR.  Been attacking the bar much better on these, getting the elbows under and starting in a strong position for the push.  Really happy to say I have a "2 plate" OHP, and will keep working towards bodyweight.  15 lbs away. 

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.