8/8
Squats: 45 x5 x2, 95 x5, 135 x5, 185 x3, 225 x3,
255 x5 x5
Overhead press: 45 x5, 65 x5, 80 x3, 95 x3,
110 x5 x3, 110 x4, 95 x5
Deadlifts: 135 x5, 185 x5, 225 x3, 275 x2
315
335
365 x2
365 xF
225 x3 x2
First 365 pull was quite fast; then I got too hungry to continue.
8/9
3 mile jog
Lots of wide grip pulldowns, pullups, chinups, and dips
8/10
Bench: 45 x5, 65 x5, 95 x5, 135 x3,
155 x5 x2
135 x5 x5
Widened grip at Andreii's suggestion. This made the lift feel much more stable and easier off the chest.
Front squat: 45 x5, 65 x5, 95 x5, 135 x5 x3
Quads are weak.
Some more pullups and dips.
8/12
Overhead press: 45 x5, 65 x5, 75 x5, 95 x3
120 x5 @9
Fairly easy, but last rep was really slow.
Squat: 45 x5 x2, 95 x5, 135 x5, 185 x3, 225 x3, 255 x1
285 x5 @8+
Much easier than expected.
Dips: 10 x6
Wide grip pulldowns: 100 x6, 120 x6, 140 x6, 160 x6 x2
Chin ups: 14
I like Texas Method Fridays a lot. Mondays are too time consuming: I usually spend about 3 hours in the gym on Mondays and end up getting really hungry. Also, Mondays require doing all big 3 lifts with quite high volume and intensity, which cannot be sustained long term, especially when the school year starts. Not only that, my legs are not fully recovered by Wednesday to optimally train vertical jumps. However, I do like the 5RM progress on Fridays so far.
WS4SB actually doesn't look too bad, it would actually free up more time to do vertical training. However, it seems like it only has one leg day and you only do one max set of one big exercise, which seems a bit ridiculous.
Bodyweight at 170. It's possible that I might already be strong enough to get 2x bw squat for a single, which has been one of my long term goals since I started lifting. I plan to get 2x bw for a set of 5 this semester or at least school year.
Showing posts with label texas method. Show all posts
Showing posts with label texas method. Show all posts
Friday, August 12, 2011
Friday, August 5, 2011
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
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
Wednesday, August 3, 2011
Q 8/3/11 Texas Method w2d2
Recovery day!
Squat:
45 x5, 95 x5, 135 x5, 185 x3,
200 x5 x2
Overhead press:
45 x5, 65 x5, 85 x3,
100 x5 x2
Depth jumps:
5 x2
Hoop touch jumps:
6 x2
About an inch off for most reps.
Hoop touch jumps with 3 steps:
6 x2
Was able to grab and hang on to hoop for a few reps.
Dips:
10 x4
Pullups:
6 x3
Chinups:
10 x2
Post workout weight: 167.5 lbs.
Oh no! Will start bulking up again when all you can eat dining starts in the fall.
Squat:
45 x5, 95 x5, 135 x5, 185 x3,
200 x5 x2
Overhead press:
45 x5, 65 x5, 85 x3,
100 x5 x2
Depth jumps:
5 x2
Hoop touch jumps:
6 x2
About an inch off for most reps.
Hoop touch jumps with 3 steps:
6 x2
Was able to grab and hang on to hoop for a few reps.
Dips:
10 x4
Pullups:
6 x3
Chinups:
10 x2
Post workout weight: 167.5 lbs.
Oh no! Will start bulking up again when all you can eat dining starts in the fall.
Tuesday, August 2, 2011
Q 8/1/11 Texas Method w2d1
Squat:
45 x5x2, 95x5, 135 x5, 185 x3, 225 x3
250 x5 x5 @8 to 8+
Felt exhausting, but no set felt even close to failure.
Bench:
45 x5, 65 x5, 95 x5, 115 x3, 135 x3
165 x5 x5 @8 to 9+
Fairly fast other than the last set.
Deadlift:
135 x5, 185 x5, 225 x3, 275 x2, 315 x1
335 x1 @9-
355 x1 x4 @9
Pulling singles is much better than sets of 5 for me. I felt refreshed and clear-minded rather than dead after the training session. I also had much better speed and form on my singles at 355 than the 4th or 5th rep at 295. The reason for form decline in high rep deadlift is probably due to lack of quad endurance, which leads to failing off the floor and rounding of back before the pull starts.
45 x5x2, 95x5, 135 x5, 185 x3, 225 x3
250 x5 x5 @8 to 8+
Felt exhausting, but no set felt even close to failure.
Bench:
45 x5, 65 x5, 95 x5, 115 x3, 135 x3
165 x5 x5 @8 to 9+
Fairly fast other than the last set.
Deadlift:
135 x5, 185 x5, 225 x3, 275 x2, 315 x1
335 x1 @9-
355 x1 x4 @9
Pulling singles is much better than sets of 5 for me. I felt refreshed and clear-minded rather than dead after the training session. I also had much better speed and form on my singles at 355 than the 4th or 5th rep at 295. The reason for form decline in high rep deadlift is probably due to lack of quad endurance, which leads to failing off the floor and rounding of back before the pull starts.
Sunday, July 31, 2011
Frank (7/31): Volume
My back and hamstrings were still fried from Friday. I suspect it was a combination of high-rep deadlifts and pulling 10s. I won't stop the assistance work, but there's no reason for me to be pulling 10s in the middle of a training cycle.
Squat
5x45, 5x135, 5x185, 5x225, 3x275, 3x315
5x350 @ 9
5x350 @ 9
5x350 @ 9+
I almost felt like hurling again, so I just called it. I need to figure out my morning nutrition so that I don't get queasy every time I squat early.
Bench
10x45, 10x95, 5x135, 3x185, 3x225
5x240 @ 9
5x240 @ 9
5x240 @ 9
5x240 @ 9
5x240 @ 9
Ross showed me a new grip that another lifter at TPS uses which sets the bar diagonally across the palm. It felt a little weird to me, but maybe I just need to get used to it (or get tips from the original source).
Deficit Deadlift
5x135, 5x225
Back too fried.
Safety Bar Round-Back Good Morning: 2x10 @ 65
Back Extension: 2x10
Squat
5x45, 5x135, 5x185, 5x225, 3x275, 3x315
5x350 @ 9
5x350 @ 9
5x350 @ 9+
I almost felt like hurling again, so I just called it. I need to figure out my morning nutrition so that I don't get queasy every time I squat early.
Bench
10x45, 10x95, 5x135, 3x185, 3x225
5x240 @ 9
5x240 @ 9
5x240 @ 9
5x240 @ 9
5x240 @ 9
Ross showed me a new grip that another lifter at TPS uses which sets the bar diagonally across the palm. It felt a little weird to me, but maybe I just need to get used to it (or get tips from the original source).
Deficit Deadlift
5x135, 5x225
Back too fried.
Safety Bar Round-Back Good Morning: 2x10 @ 65
Back Extension: 2x10
Saturday, July 30, 2011
Q 7/29/11 Texas Method w1d3
Squats:
45lb x5, 95 x5, 135 x5, 185 x3, 225 x3, 250 x1
275 x5 @8+
Overhead press:
45lb x5, 65 x5, 75 x5, 95 x3
115 x5 @8
Surprisingly easy for an intensity day.
Cleans:
40kg x5, 50 x4, 60 x3, 70 x1
75 x4 with 2 failures
70 x2 x4
It's hard to keep focus for cleans when too many people are walking around.
Dips:
bw x5 x2, +20lb x4, +40 x3, +55 xF
Chinups:
bw x5, +20lb x5, +40 x3, +55 x3
45lb x5, 95 x5, 135 x5, 185 x3, 225 x3, 250 x1
275 x5 @8+
Overhead press:
45lb x5, 65 x5, 75 x5, 95 x3
115 x5 @8
Surprisingly easy for an intensity day.
Cleans:
40kg x5, 50 x4, 60 x3, 70 x1
75 x4 with 2 failures
70 x2 x4
It's hard to keep focus for cleans when too many people are walking around.
Dips:
bw x5 x2, +20lb x4, +40 x3, +55 xF
Chinups:
bw x5, +20lb x5, +40 x3, +55 x3
Friday, July 29, 2011
Frank (7/29): Intensity
Squat
5x45, 5x135, 5x185, 5x225, 3x275, 3x315, 1x365
1x405 @ 9
1x405 @ 9+
1x405 @ 10-
The first one was wobbly. The last one was the first good squat I've done in a long time, apparently. Everything was tight, and I actually used my legs instead of my back to lift it.
Bench
10x45, 10x95, 5x135, 3x185, 3x225
1x275 @ 9
1x275 @ 9
1x275 @ 9
None were very hard, but some stalled when I screwed up my bar path.
Deadlift
5x135, 5x225, 5x315, 3x365, 3x405, 1x455, 1x495, 1x545
1x585 @ 9
1x585 @ 9+
1x585 @ 10
8x405
8x405
Good Morning: 2x15 @ 135
5x45, 5x135, 5x185, 5x225, 3x275, 3x315, 1x365
1x405 @ 9
1x405 @ 9+
1x405 @ 10-
The first one was wobbly. The last one was the first good squat I've done in a long time, apparently. Everything was tight, and I actually used my legs instead of my back to lift it.
Bench
10x45, 10x95, 5x135, 3x185, 3x225
1x275 @ 9
1x275 @ 9
1x275 @ 9
None were very hard, but some stalled when I screwed up my bar path.
Deadlift
5x135, 5x225, 5x315, 3x365, 3x405, 1x455, 1x495, 1x545
1x585 @ 9
1x585 @ 9+
1x585 @ 10
8x405
8x405
Good Morning: 2x15 @ 135
Thursday, July 28, 2011
Q 7/27/11 TM w1d2
Recovery day! Still have DOMS from volume day squats.
Squats:
45 x5 x2, 95 x5, 135 x5, 185 x3, 195 x5 x2
Bench:
45 x5, 65 x5, 95 x5, 135 x3, 155 x5 x2
Finished 2 exercises in less time than I usually take for one.
Depth jumps:
5x2
Hoop touch jumps:
6 x3
Touched hoop ~60% of the time.
Running hoop touch jumps:
6 x3
Touched hoop every time and was almost able to grab a few times.
A guy who can already dunk helped me a lot with ball shooting techniques. I went from only making 3 pointers with lots of luck to making quite a few in a row (30-50% accuracy) in a few minutes. He also showed me some of the exercises he do for vertical jump training: rhythmic vertical jumps holding the ball and touching it to the backboard; explosive leg press, leg curl, and leg extension. Seems like it would work, but I'll just stick to squats, cleans, and the most basic plyometrics.
(Explosive pull ups, explosive dips): (4, 5) x3
Squats:
45 x5 x2, 95 x5, 135 x5, 185 x3, 195 x5 x2
Bench:
45 x5, 65 x5, 95 x5, 135 x3, 155 x5 x2
Finished 2 exercises in less time than I usually take for one.
Depth jumps:
5x2
Hoop touch jumps:
6 x3
Touched hoop ~60% of the time.
Running hoop touch jumps:
6 x3
Touched hoop every time and was almost able to grab a few times.
A guy who can already dunk helped me a lot with ball shooting techniques. I went from only making 3 pointers with lots of luck to making quite a few in a row (30-50% accuracy) in a few minutes. He also showed me some of the exercises he do for vertical jump training: rhythmic vertical jumps holding the ball and touching it to the backboard; explosive leg press, leg curl, and leg extension. Seems like it would work, but I'll just stick to squats, cleans, and the most basic plyometrics.
(Explosive pull ups, explosive dips): (4, 5) x3
Wednesday, July 27, 2011
Frank (7/27): Light
Squat
5x45, 5x135, 5x185, 5x225
5x275 @ 7
5x275 @ 7
One of the problems the other lifters noticed on Sunday was that I tend to lose the bar in front of me at the bottom of the squat. I tried hard to make sure the bar was on the back of my foot by sitting a little farther back. I also think Lauren/Ross/Andrey's observations are all getting at the same thing which is that the bar tends to be centered around the front of my foot when squatting. I need to fix that.
Military Press
5x45, 5x95, 3x135
5x160 @ 8
5x160 @ 8
5x160 @ 8
Barbell Row
5x135, 5x185
5x235 @ 8
5x235 @ 8
5x235 @ 8
My biceps were painfully sore from tire flipping, so I passed on my other pulling movements.
Ab Rollout: 3x7
5x45, 5x135, 5x185, 5x225
5x275 @ 7
5x275 @ 7
One of the problems the other lifters noticed on Sunday was that I tend to lose the bar in front of me at the bottom of the squat. I tried hard to make sure the bar was on the back of my foot by sitting a little farther back. I also think Lauren/Ross/Andrey's observations are all getting at the same thing which is that the bar tends to be centered around the front of my foot when squatting. I need to fix that.
Military Press
5x45, 5x95, 3x135
5x160 @ 8
5x160 @ 8
5x160 @ 8
Barbell Row
5x135, 5x185
5x235 @ 8
5x235 @ 8
5x235 @ 8
My biceps were painfully sore from tire flipping, so I passed on my other pulling movements.
Ab Rollout: 3x7
Monday, July 25, 2011
Q 7/25/11 Texas Method w1d1
Morning:
A few sets of light clean and jerk, chinups, and dumbbell bench to get back in the feeling of lifting.
Afternoon:
Squats:
45 x5, 95 x5, 135 x5, 185 x3, 225 x3, 245 x5 x5 @~8
Overhead press:
45 x5, 65 x5, 80 x4, 95 x3, 105 x5 x5 @~8
Deadlifts:
135 x5, 185 x5, 225 x3, 275 x1, 295 x5 @9
Too much form breakdown and not enough speed.
A few sets of light clean and jerk, chinups, and dumbbell bench to get back in the feeling of lifting.
Afternoon:
Squats:
45 x5, 95 x5, 135 x5, 185 x3, 225 x3, 245 x5 x5 @~8
Overhead press:
45 x5, 65 x5, 80 x4, 95 x3, 105 x5 x5 @~8
Deadlifts:
135 x5, 185 x5, 225 x3, 275 x1, 295 x5 @9
Too much form breakdown and not enough speed.
Sunday, July 24, 2011
Frank (7/24): Volume
I went to TPS this morning to train with Lauren and Ross. Carlos was at the Europa so wasn't there.
Squat
5x45, 5x135, 5x225, 3x275, 3x315
5x355 @ 10
5x345 @ 10
These two sets were done without my knees going forward. The last two on the second set were a little high. Apparently, my problem is that my "shelf" is fairly low on my back, so if I sit too far back I have to lean forward to keep the bar centered, which drives my hips up. This movement is much more awkward as well. For the last three sets, I went back to my usual stance and technique, which I think suits my body better. I will continue experimenting on my light day.
5x345 @ 8+
5x345 @ 9-
5x345 @ 9+
After finishing squats, I puked out all of my fluorescent orange Powerade. Then I benched.
Bench
10x45, 10x95, 5x135, 3x185
5x235 @ 9+
5x235 @ 9+
5x235 @ 9+
5x235 @ 9+
5x235 @ 9+
I sporadically paused these and didn't arch much because I didn't want to spew again. The first few were a bit wobbly.
Next up was deadlift assistance. Lauren and Ross convinced me that tire flipping was great for that.
Tire Flips
1x650
3x650
5x650
10x650
1x800
These were tough. There's a lot more technique in this than I thought there would be, and my right thigh took a real beating. I'm sure it'll bruise quite nicely. I think I also tweaked my left hamstring a bit.
Squat
5x45, 5x135, 5x225, 3x275, 3x315
5x355 @ 10
5x345 @ 10
These two sets were done without my knees going forward. The last two on the second set were a little high. Apparently, my problem is that my "shelf" is fairly low on my back, so if I sit too far back I have to lean forward to keep the bar centered, which drives my hips up. This movement is much more awkward as well. For the last three sets, I went back to my usual stance and technique, which I think suits my body better. I will continue experimenting on my light day.
5x345 @ 8+
5x345 @ 9-
5x345 @ 9+
After finishing squats, I puked out all of my fluorescent orange Powerade. Then I benched.
Bench
10x45, 10x95, 5x135, 3x185
5x235 @ 9+
5x235 @ 9+
5x235 @ 9+
5x235 @ 9+
5x235 @ 9+
I sporadically paused these and didn't arch much because I didn't want to spew again. The first few were a bit wobbly.
Next up was deadlift assistance. Lauren and Ross convinced me that tire flipping was great for that.
Tire Flips
1x650
3x650
5x650
10x650
1x800
These were tough. There's a lot more technique in this than I thought there would be, and my right thigh took a real beating. I'm sure it'll bruise quite nicely. I think I also tweaked my left hamstring a bit.
Tuesday, July 27, 2010
Chris - Texas Method writeup
"Things like general description of the program, before and after 3RM (/5RM/?RM) in core lifts, changes in bodyweight, equipment (with/out belt, knee wraps, etc), important remarks, and whatnot."
Rippetoe explains it better in Practical Programming, but here I go:
The Texas Method isn't really so much of a routine as it is a protocol. The concept of it is that instead of the day-to-day gains you see through Starting Strength, you attempt to make progress weekly. This is achieved through volume, recovery and intensity; that is, you start each cycle with a volume-heavy session with medium intensity, follow up with an active recovery day with low intensity and low volume, and then on the final day of the cycle, strive to hit heavy weights in a high-intensity, low-volume session. So with this idea in mind, my Texas Method styled routine to train the core lifts goes as follows:
Volume:
Squat, 5x5 (265 -> 290)
Bench Press, 5x5 (135 -> 160)
Bent-over Rows, 3x8 (155 -> 175)
Ab Roller, 3x10+ (from knees)
Recovery:
Squat (using 75% of volume-day weight), 2x5
Military Press (starting with ~80% of 5RM), 3x3
Pullups, 3x5 (+0 -> +25)
Intensity:
Squat, 1x3 (325 -> 345)
Bench Press, 1x3 (171 -> 185)
Deadlift, 1x3 (370 -> 385)
Body information:
Height: 5' 7" -> 5' 7" (damn)
Weight: 163 -> 163
Equipment:
Belt: No
Wraps: No
Straps: No
Shoes: Chucks
Suit: No
Remarks/Proposed changes:
-I think once my admittedly slow progress slows down even further, I think I'm going to stop trying to hit new max weights on bench every week in favor of alternating between bench and military press.
-I am considering swapping out the bent-over rows for power cleans (3x5) or Kroc rows.
-Volume days are hell.
Not sure what else to put down, so I'll edit in whatever I think I need to say later.
Rippetoe explains it better in Practical Programming, but here I go:
The Texas Method isn't really so much of a routine as it is a protocol. The concept of it is that instead of the day-to-day gains you see through Starting Strength, you attempt to make progress weekly. This is achieved through volume, recovery and intensity; that is, you start each cycle with a volume-heavy session with medium intensity, follow up with an active recovery day with low intensity and low volume, and then on the final day of the cycle, strive to hit heavy weights in a high-intensity, low-volume session. So with this idea in mind, my Texas Method styled routine to train the core lifts goes as follows:
Volume:
Squat, 5x5 (265 -> 290)
Bench Press, 5x5 (135 -> 160)
Bent-over Rows, 3x8 (155 -> 175)
Ab Roller, 3x10+ (from knees)
Recovery:
Squat (using 75% of volume-day weight), 2x5
Military Press (starting with ~80% of 5RM), 3x3
Pullups, 3x5 (+0 -> +25)
Intensity:
Squat, 1x3 (325 -> 345)
Bench Press, 1x3 (171 -> 185)
Deadlift, 1x3 (370 -> 385)
Body information:
Height: 5' 7" -> 5' 7" (damn)
Weight: 163 -> 163
Equipment:
Belt: No
Wraps: No
Straps: No
Shoes: Chucks
Suit: No
Remarks/Proposed changes:
-I think once my admittedly slow progress slows down even further, I think I'm going to stop trying to hit new max weights on bench every week in favor of alternating between bench and military press.
-I am considering swapping out the bent-over rows for power cleans (3x5) or Kroc rows.
-Volume days are hell.
Not sure what else to put down, so I'll edit in whatever I think I need to say later.
Monday, June 7, 2010
Chris - 6/5
Deload?
Squat:
Warmup: 45x5; 95x5; 135x5; 185x5
245x5
245x5
245x5
Bench Press:
Warmup: 45x5; 70x5; 95x5; 120x4
145x5
145x5
145x5
Deadlift:
Warmup: 135x5; 185x5; 225x4; 275x3
325x5
Bye bye Starting Strength... Hello Texas Method!
My first attempt at a TM-styled routine looks something along these lines:
Tuesday - Volume
Squat - 5x5 @ 90% of 5RM
Bench Press - 5x5 @ 90% of 5RM
Rows for 3x8 @ 90% of 5RM or Power Cleans for 5x3
Ab work?
Lower back work?
Thursday - Recovery
Back Squat - 2x5 @ 75-80% of what I do on Tuesday
Military Press - 3x5 @ 75-80% 5RM
Pullups?
Saturday - Intensity
Squat - 5RM; later on try 2-3RM scaling up to 5RM as time passes
Bench Press - "
Deadlift - "
Dips?
My thoughts:
-Squat in volume day is a given, bench goes in it to build up experience and confidence.
-Recovery is recovery. Light squat, light military press.
-I'm not sure about maxing all three of my lifts on the same day, though. I think I should try to distribute it; perhaps move deadlifts to Wednesday, and add some more assistance work to Friday?
-Assistance work and its placement in general... not sure how to go about it. I have room to play with it, though.
Squat:
Warmup: 45x5; 95x5; 135x5; 185x5
245x5
245x5
245x5
Bench Press:
Warmup: 45x5; 70x5; 95x5; 120x4
145x5
145x5
145x5
Deadlift:
Warmup: 135x5; 185x5; 225x4; 275x3
325x5
Bye bye Starting Strength... Hello Texas Method!
My first attempt at a TM-styled routine looks something along these lines:
Tuesday - Volume
Squat - 5x5 @ 90% of 5RM
Bench Press - 5x5 @ 90% of 5RM
Rows for 3x8 @ 90% of 5RM or Power Cleans for 5x3
Ab work?
Lower back work?
Thursday - Recovery
Back Squat - 2x5 @ 75-80% of what I do on Tuesday
Military Press - 3x5 @ 75-80% 5RM
Pullups?
Saturday - Intensity
Squat - 5RM; later on try 2-3RM scaling up to 5RM as time passes
Bench Press - "
Deadlift - "
Dips?
My thoughts:
-Squat in volume day is a given, bench goes in it to build up experience and confidence.
-Recovery is recovery. Light squat, light military press.
-I'm not sure about maxing all three of my lifts on the same day, though. I think I should try to distribute it; perhaps move deadlifts to Wednesday, and add some more assistance work to Friday?
-Assistance work and its placement in general... not sure how to go about it. I have room to play with it, though.
Wednesday, November 18, 2009
Gordon: 11/10 - 11/17
Mid/lower back was extra sore this week, so I took a couple days off to rest. Weight is 172.
11/13/09 Intensity day
Squat: 1@315; 1@365; 1@405; F@415; 1@415 (PR+10, SLOW)
405 was slow, but easier than last attempt, although the bar felt like a ton during walk out. The failed attempt at 415 was too deep, and I failed at my sticking point ~4" out of hole. I then got encouragement & backslaps from rene/robert, and tried 415 again. Depth was at parallel, paused at sticking point again but pushed through. Danny told me a new belt would add 30 lbs to my squat, but it only added 10. I am disappoint ;)
Press: 4x6@135 (medium) Had to do something else for the workout
11/14/09 Volume day
Bench: 5x5@225 (slow) with wrist wraps because heavy squats hurt my left wrist usually
Close-grip Bench: 2x8@185 (medium)
11/15/09 Volume cont.
Deadlift: 5@365 (slow, Nate noted I need to pull bar into my body more during set up)
Was gonna do more and squat but I was so tired I called it a day.
11/17/09 Volume cont.
Press: 3x5@140 (medium)
Squat: 5x5@335 (slow)
Brian noted that coming out of the hole I pause when I transition from using posterior chain to using quads. This is where I usually stick during max attempts too. I should really figure out how to get rid of that pause coming up.
11/13/09 Intensity day
Squat: 1@315; 1@365; 1@405; F@415; 1@415 (PR+10, SLOW)
405 was slow, but easier than last attempt, although the bar felt like a ton during walk out. The failed attempt at 415 was too deep, and I failed at my sticking point ~4" out of hole. I then got encouragement & backslaps from rene/robert, and tried 415 again. Depth was at parallel, paused at sticking point again but pushed through. Danny told me a new belt would add 30 lbs to my squat, but it only added 10. I am disappoint ;)
Press: 4x6@135 (medium) Had to do something else for the workout
11/14/09 Volume day
Bench: 5x5@225 (slow) with wrist wraps because heavy squats hurt my left wrist usually
Close-grip Bench: 2x8@185 (medium)
11/15/09 Volume cont.
Deadlift: 5@365 (slow, Nate noted I need to pull bar into my body more during set up)
Was gonna do more and squat but I was so tired I called it a day.
11/17/09 Volume cont.
Press: 3x5@140 (medium)
Squat: 5x5@335 (slow)
Brian noted that coming out of the hole I pause when I transition from using posterior chain to using quads. This is where I usually stick during max attempts too. I should really figure out how to get rid of that pause coming up.
Monday, November 9, 2009
Gordon: 11/3 - 11/9
Weight is still 170. New 13mm leather belt came this week, which helped with 5x5 squats immensely. Started adding more back exercises this week to improve my deadlifts, but probably added too much at once because my lower/mid back were sore the whole week.
11/03/09 Medium, Deadlift assistance
Good morning: 5,5,4,4,4@235 (slow)
Deficit deadlift: From 2 green plates; 5x4@275 (medium)
11/05/09 Medium
Squat: 3x3@225
Bench: 8x3@155 (fast); 2@255 (slow, failed on 3rd rep) Added a heavy set at end of speed sets
11/07/09 Volume
Squat: 5x5@330 (slow) With new belt, all reps were at or below parallel. Gonna start wearing wrist wraps again for squats >315, left wrist felt sore after.
Rack pull: 3x4@285; 8@225 (fast) Back was really tired, so called it early and did a back off set instead of 6 sets of 4.
11/08/09 Volume cont.
Deadlift, sumo: 3x5@285 (medium)
Bench: 5,4,4,4,5@225 (slow) With wrist wraps.
11/03/09 Medium, Deadlift assistance
Good morning: 5,5,4,4,4@235 (slow)
Deficit deadlift: From 2 green plates; 5x4@275 (medium)
11/05/09 Medium
Squat: 3x3@225
Bench: 8x3@155 (fast); 2@255 (slow, failed on 3rd rep) Added a heavy set at end of speed sets
11/07/09 Volume
Squat: 5x5@330 (slow) With new belt, all reps were at or below parallel. Gonna start wearing wrist wraps again for squats >315, left wrist felt sore after.
Rack pull: 3x4@285; 8@225 (fast) Back was really tired, so called it early and did a back off set instead of 6 sets of 4.
11/08/09 Volume cont.
Deadlift, sumo: 3x5@285 (medium)
Bench: 5,4,4,4,5@225 (slow) With wrist wraps.
Monday, November 2, 2009
Gordon: 10/24 - 11/1
10/24/09 Volume
Bench: 5x4@220 (slow)
10/25/09 Vol cont.
Squat: 5x5@320 (slow)
Deadlift: 2x2@385 (slow, rounded lower back, very rounded upper back, wanted triples but couldn't lock out 3rd reps; PR+10)
10/27/09 Assistance
Good morning: 5x5@225 (slow)
Rack pull: 6x4@275 (fast)
Ab wheel: 4x11 from knees
10/29/09 Medium
Squat: 5@335 (SLOW, paused on reps 4 & 5)
Bench: 1@255; 1@275 (SLOW, PR+10)
10/31/09 Volume
Deadlift: 3x5@275 (medium)
Bench: 5x5@220 (slow)
11/01/09 Vol cont.
Squat: 5x5@325 (SLOW, ~1 rep per set above parallel)
Weight is still 170. New deadlift and bench PR's this week, but my deadlift isn't progressing as well as I'd hoped. I think I will drop the weight some, and add more sets/reps to volume days. I'm also going to add good mornings and rack pulls once per week to help strengthen my pull.
5x5 squats are getting more difficult, it is harder getting depth and good speed out of the hole. The last couple reps are almost paused at my sticking point now. Hopefully I can continue adding 5lbs/week for a couple more weeks.
Bench: 5x4@220 (slow)
10/25/09 Vol cont.
Squat: 5x5@320 (slow)
Deadlift: 2x2@385 (slow, rounded lower back, very rounded upper back, wanted triples but couldn't lock out 3rd reps; PR+10)
10/27/09 Assistance
Good morning: 5x5@225 (slow)
Rack pull: 6x4@275 (fast)
Ab wheel: 4x11 from knees
10/29/09 Medium
Squat: 5@335 (SLOW, paused on reps 4 & 5)
Bench: 1@255; 1@275 (SLOW, PR+10)
10/31/09 Volume
Deadlift: 3x5@275 (medium)
Bench: 5x5@220 (slow)
11/01/09 Vol cont.
Squat: 5x5@325 (SLOW, ~1 rep per set above parallel)
Weight is still 170. New deadlift and bench PR's this week, but my deadlift isn't progressing as well as I'd hoped. I think I will drop the weight some, and add more sets/reps to volume days. I'm also going to add good mornings and rack pulls once per week to help strengthen my pull.
5x5 squats are getting more difficult, it is harder getting depth and good speed out of the hole. The last couple reps are almost paused at my sticking point now. Hopefully I can continue adding 5lbs/week for a couple more weeks.
Friday, October 23, 2009
Gordon: 10/20 + 10/22
Weight is now 170, I really am not eating enough -.-
10/20/09 Light
Squat: 3x3@225
Press: 3x4@157 (slow, couldn't get 5th rep)
Pull up: 3x10@bw
Ab roller: 4x11 from knees
10/22/09 ME
Squat: 1@315, belted for rest of sets; 1@355; 1@385; 1@405 (SLOW, at parallel, PR+30)
Squat max singles day, to see how well this cycle of Texas Method is going. 355 felt ok, with a slight pause/good morning coming up. 385 felt surprisingly heavy on my back, I went too deep into the hole, and wobbled a bit coming up. Rene and Robert said I almost fell backwards, apparently my toes came up. I didn't go so deep on 405, but the bar paused for a sec out of the hole, and I had to get mad at it to stand up. My previous squat pr was 375, on 8/8, so I think I'll keep doing 5x5 squats for a while, since it helped me get to 4 plates ^_^ A real leather belt may also help.
10/20/09 Light
Squat: 3x3@225
Press: 3x4@157 (slow, couldn't get 5th rep)
Pull up: 3x10@bw
Ab roller: 4x11 from knees
10/22/09 ME
Squat: 1@315, belted for rest of sets; 1@355; 1@385; 1@405 (SLOW, at parallel, PR+30)
Squat max singles day, to see how well this cycle of Texas Method is going. 355 felt ok, with a slight pause/good morning coming up. 385 felt surprisingly heavy on my back, I went too deep into the hole, and wobbled a bit coming up. Rene and Robert said I almost fell backwards, apparently my toes came up. I didn't go so deep on 405, but the bar paused for a sec out of the hole, and I had to get mad at it to stand up. My previous squat pr was 375, on 8/8, so I think I'll keep doing 5x5 squats for a while, since it helped me get to 4 plates ^_^ A real leather belt may also help.
Sunday, October 18, 2009
Gordon: 10/13 - 10/18
Weight still 171, at least strength is increasing incrementally still.
10/13/09 Light
Squat: 3x3@225
Press: 5,4,3@157 (slow)
Cable row: 3x8@160
10/15/09 Medium
Bench: 4@245 (Slow) Wanted to get 5, but tweaked left wrist a bit. Should've worn wrist wraps
Good morning: 4x6@185; 3@225 Nate called these 'pussy weights,' will do reps at 225 next time
Deadlift: 6x3@185 (fast)
Ab roller: 3x11 from knees
10/17/09 Volume
Squat: 5x5@315 (SLOW) Nate's leather belt helped a lot.
10/18/09 Volume cont.
Deadlift, sumo: 3x3@375 (Very Slow off ground) May have rounded some?
Bench: 5x5@215 (medium) Used wrist wraps
10/13/09 Light
Squat: 3x3@225
Press: 5,4,3@157 (slow)
Cable row: 3x8@160
10/15/09 Medium
Bench: 4@245 (Slow) Wanted to get 5, but tweaked left wrist a bit. Should've worn wrist wraps
Good morning: 4x6@185; 3@225 Nate called these 'pussy weights,' will do reps at 225 next time
Deadlift: 6x3@185 (fast)
Ab roller: 3x11 from knees
10/17/09 Volume
Squat: 5x5@315 (SLOW) Nate's leather belt helped a lot.
10/18/09 Volume cont.
Deadlift, sumo: 3x3@375 (Very Slow off ground) May have rounded some?
Bench: 5x5@215 (medium) Used wrist wraps
Monday, October 12, 2009
Gordon: 10/6 -10/12
10/6/09 Light
Squat: 3x5@185
Press: 3x5@155 (slow)
Pull up: 8,8,6@+15
10/8/09 Speed
Box Squat: 8x2@185 (fast)
Bench: 8x3@155 (fast)
Rack pulls: 4x4@275 (medium) These felt ok, going to try to add to training.
10/11/09 Volume Splitting up squats and deadlifts seemed to help last week, so I kept doing that.
Squat: 5x5@310 (SLOW)
10/12/09 Volume cont. Didn't have enough time to finish bench
Deadlift, sumo: 3x3@365 (slow)
Bench: 3x5@210 (slow)
Squat: 3x5@185
Press: 3x5@155 (slow)
Pull up: 8,8,6@+15
10/8/09 Speed
Box Squat: 8x2@185 (fast)
Bench: 8x3@155 (fast)
Rack pulls: 4x4@275 (medium) These felt ok, going to try to add to training.
10/11/09 Volume Splitting up squats and deadlifts seemed to help last week, so I kept doing that.
Squat: 5x5@310 (SLOW)
10/12/09 Volume cont. Didn't have enough time to finish bench
Deadlift, sumo: 3x3@365 (slow)
Bench: 3x5@210 (slow)
Tuesday, October 6, 2009
Gordon: 9/29 - 10/5
I've been lazy on posting. Weight is still 171.
9/29/09 Light day
Squat: 3x5@225 (medium)
Press: 5,4,4@155 (slow)
Pull ups: 8@bw, 6,8,7@+15
10/1/09 Speed, adductors sore from last volume day still
Box squat: 6x3@135 (fast)
Press: 6x3@120 (fast)
Ab rollout: from knees; 5,5,10,10
10/4/09 Volume
Squat: 5x5@305 (SLOW)
Very tired after squats, almost fell asleep for some reason, so went home.
10/5/09 Volume cont.
Bench: 5x5@205 (slow)
Deadlift, sumo: 3,3,5@355 (slow)
My bench is stalling, still having trouble keeping arch. Deadlifts felt better today though, maybe because it's on a separate day from 5x5 squats.
9/29/09 Light day
Squat: 3x5@225 (medium)
Press: 5,4,4@155 (slow)
Pull ups: 8@bw, 6,8,7@+15
10/1/09 Speed, adductors sore from last volume day still
Box squat: 6x3@135 (fast)
Press: 6x3@120 (fast)
Ab rollout: from knees; 5,5,10,10
10/4/09 Volume
Squat: 5x5@305 (SLOW)
Very tired after squats, almost fell asleep for some reason, so went home.
10/5/09 Volume cont.
Bench: 5x5@205 (slow)
Deadlift, sumo: 3,3,5@355 (slow)
My bench is stalling, still having trouble keeping arch. Deadlifts felt better today though, maybe because it's on a separate day from 5x5 squats.
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