BW - 231
Squats -
BarX5
135X4
185X3
225X2
235X5, 5
Press -
BarX5
65X3
85X2
105X1
112.5X5, 5, 5
Chins* -
BWX6, 6, 4, 4
super-set with
Hypers - BWX10, 10, 10, 10
Recovery day. Squats and Pressing went well.
*The last few weeks, I've had some pain in my "good" shoulder after the first set of chin-ups. This last week, the pain seemed to linger a bit. I tried to warm-up with some pull-downs, but the first chin-up rep hurt. I went and did some single-arm cable pullovers, and it still felt pretty shitty but I tried to gut it out for a few sets. My coach was in the gym, and I finally went and told him what's going on. He was surprised, but he's going to just have me do pull-downs for now. The meet's in 5 weeks, and I won't have to do chin-ups there. Better to avoid what hurts, and try to make sure I'm good to go on the three main lifts.
Friday, January 29, 2016
Wednesday, January 27, 2016
Texas Method - Week 3 - Volume Day
BW - 228
Squat -
BarX5
135X4
185X3
225X2
265X1
295X5, 5, 5, 5, 5
Bench -
BarX5
95X3
125X2
155X1
182.5X5, 5, 5, 5, 5
Deadlift -
135X3
225X2
295X1
335X5
Really tired on this day. Had a busy Sunday, and then stayed up late watching basketball on Monday night. Definitely the hardest the 295X5X5 has felt so far on Squats. Rallied a bit for bench. Then I gave myself plenty of rest before and during Deads, and I tied a lifetime 5 Rep PR. Last rep was the slowest deadlift rep I've ever completed.
Squat -
BarX5
135X4
185X3
225X2
265X1
295X5, 5, 5, 5, 5
Bench -
BarX5
95X3
125X2
155X1
182.5X5, 5, 5, 5, 5
Deadlift -
135X3
225X2
295X1
335X5
Really tired on this day. Had a busy Sunday, and then stayed up late watching basketball on Monday night. Definitely the hardest the 295X5X5 has felt so far on Squats. Rallied a bit for bench. Then I gave myself plenty of rest before and during Deads, and I tied a lifetime 5 Rep PR. Last rep was the slowest deadlift rep I've ever completed.
Monday, January 25, 2016
Texas Method - Week 2 - Intensity Day
BW - 229
Squats -
BarX5
135X4
185X3
245X2
305X1
340X5
Press -
BarX5
75X3
105X2
125X1
145X2
Cleans - up to
4 sets of 3 @ 133
1 set of 3 @ 141.8
340X5 is an all-around PR on Squats. Heavy, but smooth reps throughout.
145X2 is a Rep PR on Press. Not sure why I failed on rep 3 on the Press. I did 5, 4, 5 with 140 at the end of the LP, and I would have thought that put me much closer. Oh well, go for it again next time.
Cleans were feeling very smooth, with the bar flying up and landing very nicely on my shoulders. So I added 2kg to each side and did one more set. All good.
Squats -
BarX5
135X4
185X3
245X2
305X1
340X5
Press -
BarX5
75X3
105X2
125X1
145X2
Cleans - up to
4 sets of 3 @ 133
1 set of 3 @ 141.8
340X5 is an all-around PR on Squats. Heavy, but smooth reps throughout.
145X2 is a Rep PR on Press. Not sure why I failed on rep 3 on the Press. I did 5, 4, 5 with 140 at the end of the LP, and I would have thought that put me much closer. Oh well, go for it again next time.
Cleans were feeling very smooth, with the bar flying up and landing very nicely on my shoulders. So I added 2kg to each side and did one more set. All good.
Thursday, January 21, 2016
Texas Method - Week 2 - Recovery Day
BW - 231
Squats -
BarX5
135X4
185X3
215X2
235X5, 5
Bench-
BarX5
95X3
135X2
147.5X5, 5, 5
Chins - BWX5, 5, 5, 5, 5
super-set with
Hypers - BWX10, 10, 10, 10, 10
Everything went well. Bench felt much stronger at the recovery intensity than Press did. I dunno.
Keeping my body in a tight, straight-ish line on Chins. I'll give it a few more weeks and see if I start to see improvement.
Squats -
BarX5
135X4
185X3
215X2
235X5, 5
Bench-
BarX5
95X3
135X2
147.5X5, 5, 5
Chins - BWX5, 5, 5, 5, 5
super-set with
Hypers - BWX10, 10, 10, 10, 10
Everything went well. Bench felt much stronger at the recovery intensity than Press did. I dunno.
Keeping my body in a tight, straight-ish line on Chins. I'll give it a few more weeks and see if I start to see improvement.
Tuesday, January 19, 2016
Texas Method - Week 2 - Volume Day (coached)
BW - 228
Squat -
BarX5
135X4
185X3
225X2
265X1
295X5, 5, 5, 5, 5
Press -
BarX5
75X3
95X2
110X1
125X5, 5, 5, 5, 5
Deadlift -
135X3
225X2
285X1
330X5
Day went pretty well. Squats are still very strong and smooth at this weight. Just heavy enough that I have to take it seriously and make sure my form is good throughout.
Press was a bit more challenging than I expected. Half-way through it got be that the first rep or two would be excellent, but I was having to fight a bit on the last reps.
Got that damn 5th rep @ 330 on Deads. I made a bit of a mental adjustment here. Rather than go into the reps looking for speed off the ground, my mantra was, "It will be slow. Keep the bar against your legs, chest up, and don't stop pulling." This set was very hard, but that got me through it.
Squat -
BarX5
135X4
185X3
225X2
265X1
295X5, 5, 5, 5, 5
Press -
BarX5
75X3
95X2
110X1
125X5, 5, 5, 5, 5
Deadlift -
135X3
225X2
285X1
330X5
Day went pretty well. Squats are still very strong and smooth at this weight. Just heavy enough that I have to take it seriously and make sure my form is good throughout.
Press was a bit more challenging than I expected. Half-way through it got be that the first rep or two would be excellent, but I was having to fight a bit on the last reps.
Got that damn 5th rep @ 330 on Deads. I made a bit of a mental adjustment here. Rather than go into the reps looking for speed off the ground, my mantra was, "It will be slow. Keep the bar against your legs, chest up, and don't stop pulling." This set was very hard, but that got me through it.
Monday, January 18, 2016
Texas Method - Week 1 - Intensity Day
BW - 227
Squats -
BarX5
135X4
185X3
245X2
305X1
335X5
Bench -
BarX5
95X3
135X2
185X1
205X5
Cleans - 133X5X3
First intensity day, or "PR Friday," on the TM. Squat is an all-around PR and Bench is a Rep PR.
Squats were a bit slow, but fairly smooth. Bench felt pretty strong.
Cleans took awhile to get going, but I finally got them popping up and receiving on my shoulders.
Squats -
BarX5
135X4
185X3
245X2
305X1
335X5
Bench -
BarX5
95X3
135X2
185X1
205X5
Cleans - 133X5X3
First intensity day, or "PR Friday," on the TM. Squat is an all-around PR and Bench is a Rep PR.
Squats were a bit slow, but fairly smooth. Bench felt pretty strong.
Cleans took awhile to get going, but I finally got them popping up and receiving on my shoulders.
Thursday, January 14, 2016
Texas Method - Week 1 - Recovery Day
BW - 229
Squat -
BarX5
135X4
155X3
185X2
215X1
235X5, 5
Press -
BarX5
65X3
75X2
95X1
112.5X5, 5, 5
Chins - BWX7, 7, 4, 3
Hypers - BW - 5X10
Recovery day so everything was easy for the most part.
On chins, a gym buddy of mine suggesting that I stay tighter through my whole body by keeping my feet together and extended. Did that on the 3rd and 4th sets. Reps are about where I would have expected either way. His experience was that he took a few steps back when he started doing that, but then surged ahead. No harm in giving it a shot.
Squat -
BarX5
135X4
155X3
185X2
215X1
235X5, 5
Press -
BarX5
65X3
75X2
95X1
112.5X5, 5, 5
Chins - BWX7, 7, 4, 3
Hypers - BW - 5X10
Recovery day so everything was easy for the most part.
On chins, a gym buddy of mine suggesting that I stay tighter through my whole body by keeping my feet together and extended. Did that on the 3rd and 4th sets. Reps are about where I would have expected either way. His experience was that he took a few steps back when he started doing that, but then surged ahead. No harm in giving it a shot.
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