Q 8/5/11 Texas Method w2d3

Full Cleans:
40kg x5 x2
Definitely a much better aerobic exercise than power cleans and maybe even running.

Squat:
45 x5 x2, 95 x5, 135 x5, 185 x3, 225 x3, 250 x1,
280 x5 @10
Every rep felt like death. I need to make sure my upper back is tighter and really secure the bar on my shoulders. Last rep was good-morninged.

Bench:
45 x5, 65 x5, 95 x5, 115 x3, 135 x3, 155 x1,
175 x5 @8
Finally repping more than my bodyweight! And it was much easier than expected, first 3 reps were quite fast.

Pullups: 6
Neutral grip pullups: +20 x6, +40 x4
Chinups: +60 x3 x2
Dips: 8 x7
Wide grip Lat pulldowns: 110 x8 x3

JC (9/14)- Intensity

Push press-
115x5
135x5
185x3
205x3
225x1 (20lb PR)
225x1
225x1

Close grip bench (about 2 inches narrower on both sides)
135x5
225x5
275x3
315x3, last two reps had assistance
Decided to add these for more tricep isolation. Felt awkward at first, but got hang of it.

Squat-
45x8
135x5
225x3
275x1
315x1
340x1
Man, 340 felt really heavy. Lower back is killing me (remnants of continuous squatting and heavy squat hold). Stopped after this. Hopefully tomorrow's squat session will be better.

Dumbbell bicep curl @ 35- 3x8

JC (08/30-09/01)- Intensity, Deload

8/30/10-
Bench press-
Warm ups
Work set-
295x3
325x1
325x1
The 325 attempts were supposed to be doubles, but I couldn't do the 2nd rep of each.
330x1
330x1- Spotter helped even though I didn't ask for help
330xFail

Squat-
Warm ups
Work set-
345x2
First, this was supposed to be a triple, and second, this felt extremely heavy. Stopped after this.

Military press-
Warm ups
Work set-
185x1
190x1
195x1
200x1
205xFAIL

I took the results of this workout as a sign that my CNS/body needs a break.

9/1/10
Pullups
@BW- 3x7
Dips
3x10
These were supersetted.

Tricep pulldowns-
100- 2x5
85- 1x5

Seated rows-
200- 2x8, 1x5

Front squat-
115x8, 155x8, 185x8

This is my last workout before I take a break/"Danny mini-deload". I'll start again on Monday.

JC (08/27)- Intensity

Bench press:
140x5, 225x4, 255x3
Work set-
285x3
315x2
315x2
340x1
345xFailx2
Failed both attemps at lock out. Triceps probably need to get attention.

Bench hold:
405x1 for ~15-20 secs
Felt... unexpected.

Highlight of squat session: I had a fight with gravity, and gravity won. Result: Cargo shorts ripped on first rep of work set...:(

Back squat:
45x8, 135x5, 225x4, 275x3
Work set-
335x1
"Riiip"- "Huh? Whats this? Oh... shorts ripped..."
335x2
355x2
370x1 (5lb PR)
375x1 (10lb PR)
Back squat hold:
500lbsx1 for 20 secs.
Had to get over embarrasment somehow:) Went to parallel this time around. Tried to make better use of hip drive.
Edit: Also, I find that being calm (and not psyching up) helped me this time. I wonder why...

JC (08/25)- Intensity

Snatch-
45x3, 115x3, 135x2, 155x1
Easy
Edit- Whoops. I lied. I remember I tried 155 twice. The first time I didn't make the lift because my left shoulder gave out and something kinda popped. I'm ok, but the shoulder does feel a bit weird. I should be focusing on technique anyways. :(

Power Clean and Jerk
135x3, 175-4x2, 185x2
Easy

Front squat-
45x5, 135x5, 185x4, 225x3
Work set-
255x3
285x2
315x1 (15lb PR)
Was a pretty easy PR. Finally hit 3 plates:)

Some ab work.

Kik - 11/21/2009 - Intensity - Deads

After feeling not beat up at all by end of this week, I asked PBJ on Friday about their willingness to complete the intensity cycle with deadlifts, although we had considered earlier to drop this training session. Good enough for me; so we had another Saturday with heavy pulling. We just went in to see if we could get something done... Furthermore, I wanted to continue teaching myself in the art of thoughtless, belted deadlifts.

315x1 @8

/* belt on */

315x1 @8 felt slightly awkward due to the belt

365 FAIL !!!

Great, failing on 365 never happened before. Pulled it up to my knees, then my midsection lost all tension and back on the floor it went. Seemed to be a great start for heavy lifting.

/* belt off */

365x1 @9 this one came up ok, but still felt somewhat heavy and did certainly pop off the ground.

/* belt on, switchgrip on */

OK belt on again, now for 405 and belt training. I figured the reasons why I pulled 365 so badly

were grounded in my belt being in a shitty position, and using double overhand, since I forgot to change the grip. Somehow, I can never pull violently with double overhand. Before the 405 I tried to squat down next to the platform to "settle" the belt, and this did work.

405x1 @8

435x1 @9.5

455x1 @10 (PR by 10 lbs)

455 was a nice PR, and I was in deep spiritual harmony with the 13mm leather monster around my fat tummy. Prior 405 just flew up, as did 435 as an intermediary step thanks to the belt trying yo be cooperative instead of sabotaging my efforts. If I only could get it to be an obedient helper on squats...

Kik - 11/19/2009 - Intensity - Bench

Last day of intensity, this time it is uppar body again.

Bench (regular)
225x1 @7
225x1 @7
255x1 @8
275x1 @8
295x1 @10
315 FAIL

315 was far from possible. Too heavy, even for touch and go. Also, 295 felt heavy because I lost the groove, yet I still managed to press them up. I know that Brian would have tried 4 or 5 more attempts with 315, but could feel in my forearms that 315 took their toll. Hence, I called it quits and moved on to get a PR in closegrip presses.

Closegrip Bench (gray foam)
275x1 @8
295x1 @9
320x1 @10 (PR by 5 lbs)
325 FAIL

SOP:
135x7
155x2

Then a mix of cable rows and abs.

Kik - 11/17/2009 - Intensity - Lower

Squats, the final frontier. These are the attempts of the weakling brigade. Their six-week mission: to explore new records, to seek out new techniques and new PRs, to boldly go where no man has gone before.

In short: Failure Tuesday

Squat:

275x2 @7 very fast
315x2 @8 fast
/* belt on */
365x1 @10 felt awful, belt totally messed up this squat.

I followed Danny's and Gordon's advice and tried another belt, Gordons 13mm Inzer double prong. I can wear it loosely, and that feels better as the next sets showed:
315x1 @8 (belt test)
365x1 @9
390 FAIL (bystanders claimed I went to deep - "that's what THEY said")
390x1 @10 (PR by 5 lbs, definitely a grinder)
405 FAIL

After all, I have to ask myself if I need to buy a new belt or if it just a belt per se messing me up. As of now, I tend to believe the latter: My lever belt proved to be ok during deads and also during box squats, it just felt awkward after slapping it on for the 365 rep. I will run a volume cycle with belt, using the latter as soon as 275 are on. Att the same time, I feel bad to including "a crutch" on light weights, but I won't learn how to use a belt properly if I don't include it into my warm up sets...

I skipped rack pulls and leg presses since my lower back actually started cramping already during warm ups. This is no excuse since the squats felt fine, I just did not want to exaggerate things more than needed.

Also, my next intensity cycle will not be a 3-week PR hunting program. I plan to have a deload/speed week after volume, and then ease into triples, doubles, and finally singles. But then again, this does not sound like fun, so I might just do stupid, nerv-wrecking singles anyway!

Brian - Intensity - Lower

Elbow felt good again today after taking a day to ice it and not punch Jon at work.

Deadlift;
Warmup - 133x5, 223x3, 223x3
Working - 273x2, 313x1, 338x1, 353x1, 368x1 (PR), 373x1 (PR)

I'm still really confused about this back-rounding thing I seem to be perfecting lately. Prior to today, at 313 I was rounding pretty bad. I corrected that and 313 came up pretty easily and I was able to keep arched. But this is the part that confuses me: 338 rounded like crazy but 353 wasn't bad at all since I really tried to focus on keeping straight. This, along with the fact that they are still pulling pretty fast, leads me to believe it's not a weight problem as much as it is an incorrect technique problem. More specifically, I feel like my technique during the lift is incredibly sensitive to the "sequence" of firing muscles at start.

I don't think I'm experienced enough at lifting to correctly communicate my point, but on bench I can visualize the sequence of events and I feel like I can imagine how I want every muscle to fire from start to finish. On deadlift I feel like I'm just pulling the thing and I can't really visualize the sequence.

Either way there was some progress today since I was able to correct it at some of the heavier weights, and I'll take the new PR(s)!

Box Squat (6 risers + green plate);
Warmup - 135x5, 185x3
Working - 225x1, 245x1, 265xfail, 265xfail, 265xfail

Sigh. Previous box squat PR was 245 but I nailed it so easy that Kik said to go for 265. First set of 265 was about 75% up before I failed, and subsequent sets got slightly worse... esp the one where Kik decided he would raise the rack pins 1 index and then by the time I sat on the box the weight was off my shoulders.

Still, this was almost a 20lb PR after a heavy heavy deadlift day so I feel good. No more groin pain on my squats and I feel like technique is clicking. I hope to see big squat gains soon. Next time I'll hit a PR before jumping up.

After lifting I went to Fire and Ice. I was told Danny did 3 plates so I made it a goal to replicate his PR. I did 3 full plates (1 seafood - Kik said Danny would approve of this) plus a salad... Kik called it "3 plates plus a 25." (PR) I ended the night by hitching a ride in Kik's submarine after he got done greasing his belly so he could fit through the hatch. A good time was had by all.

Kik - 11/14/2009 - Intensity - Lower

Today was a great day for fans of bars not coming off the ground during deadlifts or bars sinking into the safety pins during squats. For people who like to see lots of attempts going nowhere, this day must have been like birthday and Thanksgiving at once (usually I use x-mas as a reference, but I have the feeling that Danny is still an avid reader and he and Santa have some beef since Danny squeezed Santa's hands.)

Besides numerous fails from Brian, Pat, Jon, and me, today was also characterized by reversals and persistence.

Deads:

315x1 @7

/* belt on */

365x1 @8 - suddenly, the belt feels more comfortable.

405x1 @8.5

425x1 @9.5

In comparison to last week, things felt much better. The belt feels natural now, maybe not the biggest helper, but I actually like it. 425 are my old PR from way back then, and they came up without much discomfort. Given the 435 from last week, it seemed that 445 would be easily in the realm of possibilities.

Hence,

445 FAIL - WTF? Can I ever get a tiny little slice from the success cake? No? Oh wait...

445 FAIL - Ok, too heavy, usually I would go home. But not with PBJ, who failed several weights tonight, sometimes twice in a row, only to come back and finally nail their lifts.

Hence,

445x1 @10 (10 lbs PR)

Thanks to Pat, Brian, Jon, and Gordon for sticking around and making me pull this. Brian detected that during all warm ups and lifts up to 425, I would just hop onto the platform, take one breath and pull the weight. For my failed attempts with 445 however, I would slowly go onto the platform, take several deep breaths, overthink the lift, and then fail.

It was this piece of analysis that made me jump onto the platform for my last pull, getting one big breather and just pull right up without all that settling-in behavior. An interesting difference that I will try to observe in the future.

Boxsquats (6 elements and the green 10kg plate - slightly below parallel)

225x1 @7

315x1 @8

365 FAIL (there it was again, that uncomfortable feeling when one is pressed into the pins)

365 @9 - came up 'easy' considering what happened right before.

In between my squats, I did numerous excentric-only squats with 225 from the low pins; i.e. first a seated good morning on the box, then finding balance and squatting out. Thanks to Pat and Brian for parking the par on the pins...

1 set of Russian twist, no more time. Then off to Fire & Ice, where I did 3 plates once more, this time however right into my belly .

Kik - 10/04/09 - Intensity - Squats

First week of my intensity cycle. I was originally planning to set up these 3 weeks by implementing first triples, then doubles, then singles; yet felt a need to focus more on intramuscular coordination and decided to work up to singles in week one, reduced weight doubles in week 2, and back to singles in week 3.

Since I target every exercise or variation of the latter twice a week, I also plan on different stress/ intensity levels within a week.

Squats:

*/ belt on/*
315x1 @8
355x1 @9
375x1 @9.5 (felt heavy, but not too slow)
405x1 FAIL
405x1 FAIL

I decided to take these 405 fails as a primer for the challenges to come. Both attempts were far from execution, but I also went below the depth needed. Priming will continue on Saturday with box squats; while next week will introduce doubles with 375. At this point, 405 are just not there yet.

Rack Pulls (below the knee):

315x1 @8
365x1 @8
*/ switch grip on*/
405x1 @9
425x1 FAIL (lower back fried)

Skipped third exercise for the first time in months; I felt the stimuli of the day were intesive enough.

Kik - Sept 15 - Squat - Intensity

During the last 3 weeks, I did volume, always sets of fours. My last 2 squat sessions consisted of 6 sets x 4 with 315 @9-10, and rack pulls of 5 sets x4 with 405 @8-9.

I am back on intensity now, with doing max triples this week, i.e. working up to a max triple and moving to another exercise.

Squat:
275x2 @8
315x1 @8
365x3 @10 PR

Rack Pulls:
315x3 @8
365x1 @8 pseudp-pr (grip) thanks to double overhand
405x1 fail (double overhand gave in)
455x1 @9 felt somewhat heavy off the pins
500 fail - came up 1 inch then dropped back, felt awkward
500 x2 @10 FAIL, could not get the third one.

Leg Press, 4-5 sets, never really know where work sets start and warm-ups end.

Kik - Aug13 - Bench - Intensity - Triples

This was my last training in the current mesocycle's intensity block. After my last bench on Sunday, I felt beat up, with slight pain in forearms, elbow, lower back. Today, things felt much better, maybe because I did not deadlift the day before. In the future, I will examine more closely if pulling affects my bench on the next day.

However, maybe I just felt well because Danny felt bad - we tend to take turns, performing better when the other one has an off day. So after max-triples turned to max-doubles last Tuesday, today's triples shone in their brightest lights.


Bench (medium grip):

221x2 @7
242x1 @8
265x3 @10 PR

The third rep got stuck in some gravity hole, yet not for long. After Danny's reminder to press "UUUP!!!!!!!", I was one PR and one hearing damage richer.


Board Press (Close grip)

221x1 @7
265X3 @10 PR

This was a nice PR. I certainly made progress on the triceps side of things - hopefully this will translate into a bigger bench one day.


SOP:
135x8 @9.5
135x8 @10

Presses get better to. A few month ago, 8 reps were barely possible even when I was still fresh on my first exercise. Reducing these to once a week seems to pay back...

Kik - Aug11 - Squat - Intensity - Max Triples

In order to not wear me out any further, I decided for max-triples this week. Basically, the plan was working up to the very one work set, then moving on to the next exercise. Quick and painless!

To reveal the end result right in the beginning, I did not triple any weight that was larger than 225...

Squat:

315x1 @8
365x2 @10 (failed on the triple)


Rack Pull

315x2 @7
405x1 @8
455x1 @8
495x2' @9.5

Abs, Foam Roller, Sauna.

First of all, I am happy with the doubled squat. The first one was very fast (for that weight, anyway), the second one was still ok, though my form was a little bit off. I went down for a number three believing it was in the realm of possibilities, but it turned out that it was not. Still, the first one made me confident that my squat has improved a little bit. I doubled 365 two months ago, but back then the second rep was a struggle. Still, I owe myself a better indicator of improvement over the last 5 weeks.

After I failed the triple squat, I decided it would be doubles week. Flexibility is king in my training. Actually, Tuchscherer suggests to decide for the week's set structure not before the beginning of a week. There we go...

Rack pulls went very well. I was still contemplating a triple at 455, but since I doubled that comfortably last week, doubling 495 seemed to be a better feat - and would also be more in line with my squat double. I think I rounded my back on the first a little bit, the second one came up "easy" without any form issues felt. Clearly, my CNS needs to get used to those weights.

This Thursday I will do doubles on presses, then take the weekend off to heal a little bit more. Next week will be the start of another volume cycle, then the meet.

Kik - Aug08 - Bench - Intensity - Doubles

Bench (normal grip):

221x2 @8
265x2 @9.5
265x2 @9.0
265x2 @9.5
265x2 @9.5
265x2 @10

went so-so, more below...

Floor Presses (normal grip)

221x2 @8
265x2 @9.0
265x2 @9.0
265x2 @9.0
265x2 @9.0

Didn't kill myself on these, always being aware of not overdoing things.

Chin-ups:

BWx10x4

Before this training, I was willing to try 275 for a double, but now chance. Pinching the bar on the way down on 265 put already so much stress on my forearms, that anything heavier was out of the picture. This feeling - stress on forearms and elbows - repeats itself every Sunday, and it started after the second session with reverse bands. In retrospective, I went too hard during my volume weeks, squeezing out 4 reps over and over without leaving anything in the tank. I also remember now that this was the only exercise where I went to failure since I started RTS (besides my squat failures).

I will make it a priority to be easier on myself during volume weeks. I will stop intensity after this week and have a transition block of 2 weeks that will have a focus on reps, techniques and pauses. In my next volume block, I will also reduce pauses in between sets.

Assessing current damages: Sensitive forearms, tight spots in lower back (right side), cramping hip flexor (right side). I need some rest, probably next weekend.

Gordon: 8/8 - Medium day

Should've been low volume, high intensity day. Only had time for squat and some presses though. Saved deadlifts for next medium day.

Squat: 3@225; belt + wrist wrap for next sets; 2@275; 1@315, 1@345; 1@365 (too much good morning, barely@parallel); 1@375 (SLOW, new PR ^_^)
Press: 2x5@135 (medium)

365 for squats was my previous PR, attempted 5 weeks ago. Today's 365 rep had some form problems, I was coming forward a little bit and my hips rose faster than my shoulders. I was also barely at parallel, so for 375 attempt, I sat back much farther, too deep according to rene. Coming out of the hole was Very Slow, the bar felt like it almost stopped at one point, but the form was better, weight on my heels, knees out, etc. Felt pretty good after, minor hip/knee aches only.

Kik - Aug08 - DLs - Intensity - Doubles

Nate, please invite Chuck (vogelpohlp@gmail.com) and Louis (simmons@westside.com) to come down and train my deadlift.

Deads (conventional)

315x2 @8
365x2 @9
365x2 @9
365x2 @9
365x2 @9
365x2 @9

Box Squat (High Box, 7 elements)

225x2 @8
315x2 @8
345x2 @9
345x2 @9

My form on deads still suck. Thanks to pointers from Frank and Gordon, I got in one good set with minimal rounding.

Kik - Aug05 - Bench - Intensity - Doubles

Bench (medium grip):

223x2 @9
253x2 @9.5
253x2 @9 (went easier than the one before)
258x2 @9.5
266x2 @10 (Danny mentioned I strained on the second one - hell yeah, I had to...)


Board Press (narrow grip, white foam pad)

221x2 @8
241x2 @9
248x2 @9
253x2 @9.5
266x2 @10


SOP:

135x7
135x4 (lost balance, canceled the lift right there)

no back, no time.

Overall, a very good training. It took a little bit to warm up on bench and the second set was feeling heavy, but with more focus things went just fine. Given that everything is more or less paused, these benches are potential PR material. However, I have no real reference yet since medium grip and white board are new. Still feeling strong.

Kik - Aug04 - Squat - Intensity - Doubles

This workout seemed to be sliding into a disaster at several occasions.

Squat:

315x2 @8
345x1 @9 (failed the second by falling backward)
345x2 @9 (still slightly off, but safe)
355x1 @10 (did not even try the second, too heavy)
355x2 @9.5 (went fine, with slight form issue on the first)

In retrospective, I was overconfident on the second work set, just lowering myself without being all contracted. I fell backward, caught the fall, then had to rest the weight on the safety pins. One issue I had with several sets was thinking about where to fix my eyes. I never really cared about that, but after reading Wendler's stupid pamphlet I wondered how to do it (squats were way better when I did not care for that). The double on the last set felt very safe, probably with one rep left.

Rack Pulls:

405x2 @8
455x2 @9.0
455x2 @9.5
455x2 @9.5

Danny diagnoses rounding of my middle back on all of these. I have no clue what to do about this. All pulls came through easy...

No time, no paused squats, no abs - bad...

Kik: Aug02 - Bench - Intensity - Singles

This will be the end of my singles week, I will reduce weights a bit and move back to doubles that will leave 1 rep in the tank for each exercise next week. I am furthermore planning to reduce breaks between sets, which worked out pretty well today. Danny seems to like shorter breaks, too. The last weeks have been displays of more concentration and less talking.

Bench (normal grip, no reverse bands in order to give elbows and shoulders a break)

225x2 @7
267x1 @9
273x1 @9.5
273x1 @9.5
273x1 @9.5
273x1 @10

Putting on Super Katana
525x1 did not touch!
605x1 @9


All sets had a visible pause on the chest, which might still not be enough in a very strict Fed according to Danny. In order to accommodate for that, I gave it an extra long pause at the last set - IPF fool proof. Danny gave it the nod and I definitely touched my limit.

Floor Press (normal grip):

225x1 @8
265x1 @9
265x1 @9
275x1 @9
275x1 @10

265 felt so easy that I had to add 10 pounds. The last set got messed up when I kept tucking too much and brought the bar too far down to my abs. Without arch and leg drive, there was no way of throwing it up, but I had to balance it out and press. Awful.

Board Press (narrow grip, grey foamie = 3 board)
225x10
225x10
225x7

Triceps assistance, went light in order to give elbows and forearms a bit of rest. Reps came fairly easy and I have never packed so many into 3 sets.

Back:
Pull Ups 5/9/11

Overall a very good training. Exhausting, but I do not feel beat up. Also, no nasty pain in tendons or joints. It was a good idea to stay away from reverse band bench; at the top of the movement the CNS has to cope with a lot of stress and I got tired over the last 3 weeks.

I need to get used to the new shirt; the open back feels strange and the chest plate is too tight.