9/27/2015

Intensity Day

Squats
Bar
135x10
185x3
225x5

2-Board Press
Bar
135x10
185x3
225x3
265x5

Deadlift
135x5
185x3
235x5

9/25/2015

Recovery Day

Front Squats

Bar
135x5x2

2-Board Press

135x10
205x5x3

Rope Push-downs
130x10
140x10x3

9/23/2015

Volume Day

Deadlifts
Bar
135x5
185x5x5

2-Board Press
135x10
185x5x2
225x5x3

DB Incline Rows
45x10x4

09/20/2015

Recovery Day 1

Front Squats
Bar
95x5
115x5

2-Board Press
Bar
135x10
205x5 3 Sets

Rope Push-downs
130x10 4 Sets

Floor Hyper-extensions
2x10

Haven't done front squats for a long,
long time. Used the strap method to
position the bar on my clavicle. I like
them. The 2-Board Press is my attempt
to allow my left shoulder to miraculously
heal and still get stronger. We'll see. The
push-downs have got to be progressive.
I've been doing whatever with them and
its a waste of time. The hypers had a ROM
of about 3-inches. Gotta come up with a
better plan for these.Obviously I've added
an extra recovery day to the standard Texas
Method. Its the Over-60 Texas Method.

9/18/2015

Intensity Day

Squats
Bar
135x5
185x5
205x5

Deadlifts
Bar
135x5
185x2
225x5 (SINGLES)

9/16/2015

Recovery Day

Squats
Bar
135x5
155x5x3

Bench Press
Bar
135x5
155x5
185x5
205x5

DB Incline Rows
40x10x4

Rope Push-downs
140x10x2

9/13/2015

Volume Day

Squats
Barx10
95x8
135x1
150x5x5

Bench Press
Barx20
95x10
155x5x5

DE Deadlift
5x2

DB Incline Rows
35x10x4

After warm-up I was able to once
again get my hands in a good squat
grip. Pinkies on rings. Not as uncomfortable
as Friday. Bench was easy of course and I
wanted to add weight badly but this is still
a wait and see deal with my left shoulder.
I'm using a hook grip on deadlift and intend
to continue with it. So even though alot of
crossfit girls warm up with my highest
weight right now,  I'm ok with the direction
and speed.

09/11/2015

Texas Method

Intensity Day

Barbell Squat
Bar
135x5
185x5


Bench Press
Bar
95x10
135x5
185x2
195x5

Deadlift
135x5
215x5

Squat 185x5 is great because I was able
to use a barbell. Haven't been able to get in
position with a barbell for awhile. It was
uncomfortable but do-able. So the coming
week I'll be using the actual Texas Method
percentages for the first time. They said start
light and man thats what I'm doing.

9/09/2015

Texas Method

Recovery Day

SSB Squat

Bar x10
155x5 3 Sets

Bench Press

Bar x25
95x5
135x5 2 Sets


Did new warm-up. Takes about
20 minutes. First day benching in
a few weeks due to shoulder pain.
Pain about a "1" today. Had to be
very tight and slow. But no problems.

9/06/2015

Volume Day

Squat Safety Bar

65x10
135x5x5

Bench Press
Bar x25

DE Deadlift
10x1

Rope Pushdowns
110x10
120x10
130x10
140x10


So why am I happy with my training today?
First, mobility and flexibility has improved.
Second, 135 pounds on my back felt like its
supposed to. Like nothing. I used 10lb plates
under my heels and yes I'm going to buy
olympic weightlifting shoes. Soon. My shoulder
didn't hurt with an empty bar which is also an
improvement. OK.

9/04/2015

Intensity Day

SSB

Bar x5
115 x5
155 x5
175 x5


Deadlift

135 x5
155 x5
185 x5
205 x5


Lots of stretching and mobility work. Shoulder
still aches. I'll try very light benches Wednesday
and see how it goes.

9/02/2015

Recovery Day

Safety Squats

Bar x5
115x5
115x5

DE Deadlifts
135x2x5 (One set snatch-grip)

Lots of shoulder, hip flexor, and spine
mobility and stretching. I was able to
grip a High Bar Squat for the first time
in a long time. This coming Wednesday
will be two weeks without benching and
I will cautiously attempt some light benching.