Last chance - texas method

Discussion in 'Training Logs' started by Rager Ivan, Aug 17, 2010.

  1. Rager Ivan

    Rager Ivan White Belt

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    Right if I don't make good progress on this, I give up strength and will become a lame ass bodybuilder, so wish me luck. :icon_sad:


    Monday [High Volume/Moderate Intensity]
    Squat 5X5
    Bench Press 5X5
    Bentover BB Row 3x8

    Wednesday [Low Volume/Low Intensity]
    Front Squat 3X3
    Press 3X3
    Back Extension/GHR 5x10
    Chin ups 3x12

    Friday [Low Volume/High Intensity]
    Squat 1X5
    Bench Press 1X5
    Deadlift 1X5

    16th August:
    I have managed 1x5 @ 95kg for madcow for my squat
    Squat: 85kg 5x5 .. I think I should have 3 mins rest on mondays, I was having 4-5 here.. so ill have to lower the weight to 82.5kg next time.
    I have managed 1x5 @ 92.5kg for madcow for my bench
    Bench: 82.5kg x5 80kgx5 80kgx5 80kgx4 .. will have to go down to 77.5kg or next week, surely I should be stronger than that considering my madcow lift!? :icon_sad:
    Bentover BB Row: 60kg 3x8 Im new to these.
     
  2. toonie

    toonie Tuesday

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    Why lower the weight so you can have shorter breaks? My breaks between work-sets are 5-7 minutes. I think I read somewhere that you should take as long of a break you need to in order to get the weight up for all your work-sets.

    Yup, I did read it from the SS wiki.

    Once again, why the decrease in weight after one failed session? You may have been unable to finish the last set of 80kg because of the 82.5kg first set. That probably took a lot out of you. I would try the 80kg across all 5 sets again next week and see if that works. If not, then worry about a deload.
     
  3. Indivdude

    Indivdude Blue Belt

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  4. Indivdude

    Indivdude Blue Belt

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    Also, if you are new to this, starting a bit lower than your absolute max for 5 reps would work out better in the long run. (your squat is lower so maybe you are doing this)

    How is your diet? Are you sleeping enough? This can have effects as well on how you do in the gym. Besides, at least you're there doing a decent program. Don't beat yourself up for not doing well for a couple workouts.
     
  5. Rager Ivan

    Rager Ivan White Belt

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    Yeah ill try 80k for the bench tomorrow and 85 again for the squat. :)
    If the first set feels really hard though im going down.. much to my dissapointment.


    My diet is good, my sleep is not perfect, but I cant do much about it. Its getting better recently though I get 7 hours on average.. could be worse.

    I'm just pissed off with myself for messing up madcows by starting too high.
    Also Im just not a very strong guy. I hit intermediate advancement a long time before the tables on exrx said I should. My bench started at 35kg and my press at 25kg... lol! I spent two years on starting strength though, making little progress, becasue I just couldnt accept having below average potential and deloading then burning myself out over and over again. But I have agood feeling aobut this one. :D
     
  6. Rager Ivan

    Rager Ivan White Belt

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    Ive modified my template.

    Monday [High Volume/Moderate Intensity]
    Squat 5X5
    Bench Press 5x5
    Seated dumbell press 3x10 (press assitance)
    Bentover BB Row 3x8

    Wednesday [Low Volume/Low Intensity]
    Front Squat 3X3
    Back Extensions or GHR 5x10
    Chin ups 3x12

    Friday [Low Volume/High Intensity]
    Squat 1X5
    Standing Press 1X5
    Dips 3x10 (bench assistance)
    Deadlift 1X5
     
  7. Rager Ivan

    Rager Ivan White Belt

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    18th august: this day was piss easy. Ive never done a real recovery day before.
    front squat: 60k 3x5 oops was supposed to do just 3 reps sets
    Back Extensions: 15kg 5x10
    Chin ups 12, 10, 8 these were assited lol. setting at 6
    ran out of time for my lower abs and woodchoppers

    20th august: squats were easy, rest was dissapointing.
    Squat 95kx5
    Standing Press 57.5k x4
    Dips 10,8,7
    Deadlift 3x130kg. absoultely terrible, I had already deloaded this should have been easy.
    weighted crunches: 45kg 10,8,6
     
  8. Rager Ivan

    Rager Ivan White Belt

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    23rd august
    squat: 85k x5 hmm no improvement, was quite hard
    bench press: 80x5 77.5k 5,5,5,5
    barbellrow: 70kx8 70kx4

    I ran out of time, forgot how long Monday takes me on this routine.
     
  9. Rager Ivan

    Rager Ivan White Belt

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    25th August
    Front Squat: 65kg (3) 67.5kg (3) 70kg (3)
    Back Extensions 15kg 10,10,10,10,10
    Chinups 12,12,8 setting 7 still..
    Legraise 2x20
    Woodchopper 2x10
     
  10. Rager Ivan

    Rager Ivan White Belt

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    27th august
    squat: 100kx5 just manged it.. yeah 2 plates!
    millitary press: 57.5kx4 damn same as last week, must have started too high.
    dips: 3x10
    deadlift: 130kx5 felt like i could do another 2 reps, 10lb jump next week :)
    weighted crunches: 50k 8,8,6 -getting strong abs.
     
  11. Rager Ivan

    Rager Ivan White Belt

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    Squats: 85k (5,5,5,5,5) my nutrition sucked over bank holiday so i didnt push it.
    Bench: 80k (5,5,5,5,5) woo
    Seated dumbell press: 17.5kg (10,10,10) Wow I suck at these, should help my press though.
    barbellrow: 67.5kg (8,8,8)
     
  12. Rager Ivan

    Rager Ivan White Belt

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    2nd september

    Front suat: 67.5k (3) 70k (3) 72.5k (3)
    Back Extensions 15kg (10,10,10,10,10)
    Chinups: (12,10,9) setting 7 hmm not progressing.
    Lower ab work
     
  13. Rager Ivan

    Rager Ivan White Belt

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    EPIC FAIL: I danced a Friday night away with some lady friends. This aggravated my lower back injury. Becasue of the ****ing bank holiday monday my intensity workout was the day after. I failed my squat first time 0 reps, and put the weight down stupidly, damaging my back. My back is now fucking worse, I hate this.. I so badly want to progres damn it. squat and deadlift back to fucking start!

    Even the week after i had to put my squat and deadlift down 5kg.

    13th september:
    squat: 86kg (5,5,5,5,5)
    bench: 82.5kg (5,5,5,5,4) im still going to microload next time ;)
    Seated dumbell press: 15kg 10, 10, 10
    Barbell row: 70kg (8,8,8)

    15th september
    front squat: 71kg (3,3) 72.5kg (3) im switching from the clean grip.. i just cant do it, my wrist and tricep flexibility is fine, but too keep it high enough just crushes my throat ffs.
    Back Extensions: 15kg 10,10,10,10,10 getting easier
    pullups: 12,12,10
    lower ab work + woodchopper
     
  14. Rager Ivan

    Rager Ivan White Belt

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    17th september

    squat: 97.5kg (4) hmmph back must still be screwed
    millitary press: 60kg (3) and it strained my neck again.. worse than ever this time.
    dips: (9,8,8)
    deadlift: 130k (3) so depresing after i did 5 reps piss easily 3 weeks ago!
    weighted crunches: 50kg (8,8,7)

    overall an inferior performane compared to 3 weeks ago... fucking back.
     
  15. Rager Ivan

    Rager Ivan White Belt

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    20th september

    squat: 87.5kg (5,5,5,5,5) cant decide whether to microload or a bigger jump now
    bench: 83.5kg (5,5,5,4,4)
    seated dumbell press: 15kg (10,8,8)
    barbell row: 70k (8,8,8)

    had to rush the last 2 exercises
     
  16. Rager Ivan

    Rager Ivan White Belt

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    22nd september

    front squat 71kg (3) 72.5kg (3,3)
    Back Extensions: 15kg 10,10,10,10,10
    pullups: 12,12,8
    lower ab work + woodchopper
     

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