Last chance - texas method

[Rager Ivan]

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.

 

[toonie]

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.

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.

How long should I rest between sets, exercises, and during warmups?

Again, don't overthink rest periods between sets or exercises. Move between exercises as quickly as you can, however, DO NOT compromise your performance. If you can get 5 reps after resting 2 minutes, but only 4 reps if you rest 90 seconds, then rest 2 minutes. If you need to rest 3 minutes in order to get that 5 rep set, then rest 3 minutes. If you need 7 minutes of rest before you can reasonably get the 5th rep, then take all 7 minutes. Strength and weight-on-the-bar increases are more important than your heart rate/body temp while lifting weights.

ill have to go down to 77.5kg or next week, surely I should be stronger than that considering my madcow lift

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.

 

[Indivdude]

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:

 

[Indivdude]

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.

 

[Rager Ivan]

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.

 

[Rager Ivan]

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

 

[Rager Ivan]

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

 

[Rager Ivan]

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.

 

[Rager Ivan]

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

 

[Rager Ivan]

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.

 

[Rager Ivan]

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)

 

[Rager Ivan]

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

 

[Rager Ivan]

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

 

[Rager Ivan]

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.

 

[Rager Ivan]

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

 

[Rager Ivan]

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