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[LZD]

So I am going to run a texas method upper/lower split, with assistance exercises from Justin Lasek's TM e-book. The set-up will look like this:

Lower Volume
Squat - 5 x 5
GM - 3 x 10
Sit-ups - 3 x 10
Wrist Roller

Upper Volume
Bench Press - 5 x 5
CGBP - 3 x 10
Pendlay Rows - 5 x 5, 1-3 x 10
Curls - 3 x 10

Lower Intensity
Squat - 1-5 RM
Deadlift - 5 x 1
Back extension - 3 x 10
Wrist roller

Upper Intensity
Bench Press - RM
Press - 3 x 5
LPD - 5 x 10
Curls - 3 x 10[/I]

 

[LZD]

18/3, 2014:

Futsal - 40 minutes

Thrashed them 12-2.

 

[LZD]

19/3, 2014:

This entire session was completed very quickly because I was late for something. I only had breaks long enough to change the weight plates, then 30 seconds between sets.

Upper Volume

Warm-up: SMR, dynamic upper, some stretches.

Bench Press
20 x 10
40 x 5
50 x 3
60 x 3
65 x 5, 5 sets.

Press
20 x 8
35 x 8, 3 sets.

Pendlay Row
65 x 10, 3 sets.

BB Curl
15 x 10
20 x 10, 3 sets.

External Rotation
3 x 10
4 x 10, 3 sets.

 

[JauntyAngle]

I like this approach to TM. I think that the standard approach puts too much on the volume day.

 

[Deleted member 382931]

I agree with Jaunty, consider it stolen.
Also, what are CS Rows? Been wondering for quite some time.

 

[LZD]

I agree with Jaunty, consider it stolen.
Also, what are CS Rows? Been wondering for quite some time.

CS Rows are chest supported rows. There's this really good CS Row machine at my gym which allows me to do extremely strict rows with a number of grips. The bar that I am pulling is like a T-bar row set-up. In other words it is not on a fixed bar-path so I think it avoids some of the weaknesses of other rowing "machines". It looks like this: http://1.bp.blogspot.com/-3Thdagjo-...Aa4/K4f2ACDcU6U/s1600/chest-supported-row.jpg

 

[Deleted member 382931]

I've done them too, just thought they were regular T-bar rows.
They're an awesome exercise.

 

[LZD]

21/3, 2014:

Squat
20 x 10
40 x 6
60 x 3
80 x 3
100 x 3
110 x 5, 5 sets.

RDL
20 x 8
50 x 8, 3 sets.

Decline Sit-up
BW x 10
5 x 10, 3 sets.

Bit of playing around with other assistance. I might use GMs instead of RDLs as locking out my elbow for the length of time is painful.

 

[LZD]

22/3, 2014:

Very easy day to adjust to the new template.

Bench Press
20 x 10
40 x 5
50 x 5
60 x 3
70 x 3
75 x 5

Close-grip Bench
40 x 12
45 x 12, 4 sets.

WG Lat Pulldown
30 x 12
40 x 12, 3 sets.

CS Rows
25 x 10, 3 sets.

BB Curl
15 x 10
25 x 10, 3 sets.

 

[LZD]

24/3, 2014:

Squat
20 x 10
40 x 6
60 x 3
80 x 3
100 x 3
115 x 2
130 x 5

Deadlift
60 x 5
80 x 3
100 x 3
120 x 1
135 x 1
150 x 1, 5 sets. <--- first two were ugly without being difficult. Last 3 were much nicer form-wise.

Back Extension
BW x 10, 3 sets.

Decline Sit-up
BW x 15, 11, 10

Wrist Roller
12.5 x 5


Notes:

- No real rest between sets of assistance. I think I know the lifts I want to focus on assistance-wise. I edited the above template to include fewer lifts.

 

[LZD]

25/3, 2014:

Futsal - 40 minutes.

 

[LZD]

26/3, 2014:

I hate to seem like a huge program hopper. But I am hopping back on 5/3/1 BBB inverted. I ran the split for 12 consecutive months making great gains. I only ran SS again because I went on holiday and wanted to get back where I was more quickly. So after a few weeks considering Texas Method, and then trialling it, I think I'll go back to 531. Clearly I haven't given TM a go. But I think it's a great program. However with my training goals, and other commitments (2 games of indoor soccer per week, work, etc), 5/3/1 is a whole lot more feasible. I also prefer the simplicity. So there. Call me a hopper, cause I am, but also not really. I'll run this for at least one year--I can't see myself ever getting sick of it. I was lovin' it up until my holiday.



Cycle 1 Week 1

Bench Press
20 x 10
40 x 5
50 x 5
60 x 5
70 x 12

Press
30 x 10, 5 sets.

CS Row
25 x 10, 5 sets.

Barbell Curl
15 x 10
30 x 10, 3 sets.

 

[MilkManUK]

Yep, I love it too, been on 5/3/1 since January 2012. Fits in pretty much perfectly for me. Good luck.

 

[LZD]

Yep, I love it too, been on 5/3/1 since January 2012. Fits in pretty much perfectly for me. Good luck.

Thank-you! I'll do my best to catch up to you haha.

 

[LZD]

28/3, 2014:

Cycle 1 Week 1

Squat
20 x 10
40 x 6
60 x 3
85 x 5
100 x 5
115 x 10 (10RM) <--- had another 1-3 in me. More out of breath than anything.

Deadlift
60 x 10
70 x 10
70 x 10
70 x 10
70 x 10 <--- Nice and easy to get back into high reps

Abs
5 sets of bodyweight ab work. Just experimenting with movements to use.

 

[MilkManUK]

Nice squatting mate.

 

[LZD]

Nice squatting mate.

Cheers!

 

[LZD]

29/3, 2014:

Good day today. Had more in me on the press but had singles planned so called it. Extra pulldown sets were to fill in a bit of time.

Cycle 1 Week 1

Press
20 x 10
30 x 5
35 x 5
40 x 5
45 x 8
50 x 1
50 x 1
60 x 1 (push-press)

Bench Press
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10

Lat Pulldown
40 x 10
45 x 10
45 x 10
45 x 10
45 x 10
30 x 10 <--- drop set
20 x 10 <--- drop set
30 x 10 <--- drop set

 

[LZD]

30/3, 2014:

Futsal - 40 minutes. Hard game. We lost.


Afterwards I ate around 12 potatoes (small ones) covered in pine nuts and prosciutto and yoghurt. Two huge servings of roast lamb (about a plate full). A huge green spinach salad with almost an entire avocado in it. And plenty of baby tomatoes. Current weight is 93kg. My best ever. And its after an intense game/sweating a lot.

 

[LZD]

31/3, 2014:

A bruise through my patella ruined training today. It hurt to deadlift and squat. Stuck to minimum reps. Determined to do my BBB squats later this week. Hope the bruise is better by tomorrow.

Cycle 1 Week 1

Deadlift
60 x 5
80 x 3
100 x 5
120 x 5
140 x 5

Squat
Bar x 1 <---felt pain, skipped.

Decline Sit-up
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Hanging Leg Raise
BW x 10
BW x 10