Height: 6' Weight: 228 lbs Background: I started lifting about 6 months ago with a couple friends from work. We started doing an upper body/lower body split and I made decent gains from it up until a few weeks ago where I started to stall and realize I was trying to do too much. I've been reading a lot lately on strength training and, with help from the forum, have decided on a texas method program. I just got off of 10 days of househunting leave (Navy) and tonight was my first workout in about 2 weeks. I would put myself as a beginner/intermediate as far as my lifts go. Goals: I would like to squat 385, bench 275, and deadlift 445 by the end of the year. Long term goals would be to just keep getting stronger and compete in powerlifting eventually. I love weight training and I want to stay consisent without burning myself out on my favorite hobby. Program: Monday - Volume Day Squats - 5 x 5 Bench Press/Press - 5 x 5 (Alternating weekly) Rows - 5 x 5 Dips - 3 x Failure (Weighted dips 5 x 5 once I can get BW x 12 x 3) Wednesday - Recovery Day Front Squats - 3 x 3 Press/Bench Press - 3 x 3 Power Cleans - 5 x 3 Chinups - 3 x Failure (Weighted chinups 3 x 3 once I can get BW x 8 x 3) Friday - Intensity Day Work up to a 1RM, 2RM, or 3RM on squats, bench press/press, and deadlift. Alternate between the three from week to week. I'll add 5 pounds to the 5x5 and 3x3 sets once I can get all the reps. I plan on looking at some projected 1RM charts to figure out what to go with on intensity days, kind of playing it by feel the first few weeks. Hopefully I can follow this program for a few months and make steady gains. As far as diet is concerned I just want to eat a lot of food and drink lots of milk/water. I'll try to get as much sleep as I can as I know recovery is the most important thing next to training hard. Anyhow, here it goes! --------------------------------------------------------------------------------- Texas Method - Week 1 - Day 1 - 10/18/10 Weight: 228 Squats Bar x 8 135 x 5 185 x 4 235 x 2 *Belt* 285 x 5 275 x 5 275 x 5 275 x 5 275 x 5 Bench Press Bar x 8 135 x 5 195 x 5 195 x 5 195 x 5 195 x 5 195 x 5 Rows 165 x 5 165 x 5 165 x 5 165 x 5 165 x 5 Dips BW x 10 BW x 10 BW x 6 Comments: This workout was brutal but I'm happy with how it panned out. I think I might have started a bit heavy considering the 2 weeks of no activity and not enough food, but I got through it and it should be better from here out. I had a lot of soreness in my right glute and my first set of squats was a little too heavy so I dropped it 10 pounds. Bench was challenging but I got them all and rows were pretty easy. I was exhausted by the last set of dips but I think next week I can get 3x10 pretty easy even at my increased bodyweight. I was going to video tape some of my lifts for form checks/review but my friend forgot to bring his camcorder so I might tape some Wednesday but definitely plan on taping maxes on Friday.