After a few light lay offs from knee and shoulder issues and 21lbs removed from my frame, my goal is to hit my previous max's.
Previous Maxs (@190-198lbs) - Current Goals
Deadlift - 2x500
Squat - 1x435
Overhead Press - 1x215
W. Pull Up - 5x85
As of - 7/5/11
For the time being I'll be using the Texas Method. First started lifting with a full body system so it feels good to be back with one. Training sessions tend to suck due to the combination of lower and upper body lifts in addition to the collective intensity/volume but finishing a hard day is always satisfying -- more so when your moving closer towards your goals.
The template itself:
Day A (Volume)
Day B (Recovery)
Front Squat 3x3
Push Press 3x5/3x3
W. Pull Ups 3x5-8, 2xDown Sets
Day C (Intensity)
Power Clean 5x3 (Deadlift every 3rd week)
Volume day uses sets across/same weight each set. Intensity day works up to 1 heavy set. Specific sets and reps on volume and intensity day will eventually change when needs be, but will remain high volume and high intensity. Assistance work will also be used after every training but will not be organized -- just get some additional work in for hamstrings, rear delts, triceps, biceps.
I start off at last weeks training...
6 - 27 - 11 --- Volume
Squat - 5x5x320
OHP - 5x5x155
BB Row - 5x5x170
*Dip, Rear Delt Raises, Curls
6 - 29 - 11 --- Recovery
Front Squat - 3x3x250
Push Press - 3x5x175
W. Pull Up - 3x6x60, 8x25, 4x25
*Good Morning, Band Pull Aparts
7 - 1 - 11 --- Intensity
Squat - 1x5x360
OHP - 1x5x170
Deadlift - 1x8x405
Left knee and both elbows bothering me, so I've decided to drop weight a tiny bit. I also want to increase the spread between my intensity and volume weight by a few lbs.
7 - 4 - 11 --- Volume
Squat - 5x5x305
OHP - 5x5x150
BB Rows - 5x5x165
*Dips, Ham Raises, Rear Delt Raises
I'm happy I dropped weight, even if it wasn't that much. Joints/knee are feeling much better and after a weekend of celebrating America's independence I'm very short on sleep and at the time of the training, was still a little hung over. I wasn't pleased with how heavy the squats felt, but that was to be expected. Press was fairly easy as were the rows. Assistance work was done in a circuit like fashion with 3 sets of each.
The ham raises are a mix between a bodyweight good morning and a GHR done on an slightly declined bench. I use the leg extension pads on my bench to anchor my ankles and knees on the bench: Lower hams to about 45-30 degrees before bending at my hips (like a good morning/back extension).
Been a while since I read about the Texas method. Is it a straight 5x5 or are there ramped sets? I assume Day C (1x5) has ramped and Day A is a straight?
7 - 6 - 11 --- Recovery
Front Squat 3x3x240
Push Press 3x5x170
W. Pull Ups 3x6x60, 3x2x60
*Power Shrugs, Ham Raises, Lat/Post Delt Raises
All sets done with the same weight. Front squat and push press were all smooth and quick. Was hoping to add an additional rep on at least one of the three heavy pull up sets, however I didn't have it in me so I stopped at at 6 each set. Added 3 easy sets @ 2 reps for additional volume. Will attempt 3x7 next week. Assistance work was done in a circuit for 3x10-12 (shrugs totaled 6 sets working up to 2x10x315).
4 - 8 - 11 --- Intensity?
Shi-tay day. That is to say the least.
I have a 13 year old, blind and diabetic Rat Terrier who prefers sleeping on the floor in my room as opposed to his bed downstairs in the family room. While he does get beyond annoying waking me up at 0500 to go out/eat his breakfast, it pains me to say that he may be on his last legs, so I put any nuisance behind his comfort. He too frightens easily with the slightest bit of thunder; pacing around the room, trying to squeeze behind the tiniest spaces, making noise, scratching and clawing at the carpet.
Today was no different with the 0500 wake up call. Feed the little bastard, but before heading headed back to bed... THUNDER! Shit. So instead of getting the rest of my sleep, I read the news and kept the dog from crawling through the floor.
At 1300, the time to train arrives. Bring the dog into the garage with me so I can lift without him getting into any trouble. Wrong. Ten or so minutes goes by before I finish working up to my 1 working set of squats on intensity day. All while the dog is doing his best not to flip out with the passing storm. I unrack 355, take my step back and squat one rep. Take a breath and descend for my next rep, but as I'm on my way down, the dog walks right infront of my line of sight, squats down and proceeds to take a dump that I'd be proud to call my own.
I don't care who you are or how great your focus is. You will get distracted by a scene such as that. With half rage and half amusement I lost my drive out of the bottom, failed the attempt, and let the bar drop to the safeties.
After 15 minutes of picking up poo, bleach, spraying the garage floor clean, and tired as all hell, I lost any and all motivation to lift. I will return to this tomorrow...
Lesson: Pick your training partners wisely.
4 - 9 - 11 --- Intensity Pt. 2
Press - 1x2x175, 1x5x175
Squat - 1x3x350, 2x1x405
Good Morning - 1x8x135, 1x8x155, 3x8x165
DB Rows - 10x40, 10x50, 10x60, 20x70
Interesting day. Felt like starting off with the press today and royally screwed up on my 175lbs set. The goal was to hit 5 reps at 175 to tie an old rep record. On attempting the 3rd rep, I allowed the bar to move to far forward which threw me off balance and I lost all drive by the time I reached my sticking point. Rested about 5 minutes and smashed it. I'm happy. Body weight this morning was 178lb, so once I get that 5x180, I'll be especially happy.
Originally planned on going 5x355 on squats but my warm ups were feeling heavy, so I dropped it to 3x350 and went for a couple singles at 405. The set at 350 felt like shit, but the 405's, although a struggle, were much easier to push out. I don't know if its just me, but heavier singles always feel so much easier than a lighter, repped set.
Good Morning... were good mornings. Nothing to report here.
I didn't feel like doing cleans, so I went with some high volume DB rows. No real rest between sets, just went down the rack. Didn't really fit into the "plan," but volume rows are great for my shoulders, and DB rows are always fun.
With this delayed workout, I'll be pushing up each training day up one day for two weeks leading to my vacation and subsequent deload - ie, not touching a damn weight.
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