Texas Method. Week 1. Volume Day

BW - 229

Squat - 345X5, 5, 5

Bench - 217.5X5, 5, 5

Chin-Ups - BW; 32 Reps, 9 Sets

First day back on TM.  Squats went fine.  3rd set shown.

217.5 for 3X5 is an LP PR on Bench.  These are definitely starting to slow down.  Also, frequency will be increasing a bit.  Initial plan is to Bench on Monday and Friday, Volume Day and Intensity Day.  Press will be done on Wednesdays alternating Volume and Intensity.  This is just to try and run up the Bench as fast as possible and see where it's at before I switch over to full TM.  Could hit that wall this Friday or a week or two hence.  3rd set shown.

Chins were a bit tougher today.  I think my back is actually getting bigger from this.  That's cool and all, but what I want to see is the reps on the initial sets start to rise.  I'm still averaging 4 reps/set, with the first set being 5-6 reps, and the second set being 4-5 reps.  But I'm prepared to take this thing all the way to 50 reps/session before I start looking for new tack.

Greyskull LP. Session 24

BW - 234 (wow)

Bench - 212.5X5, 5, 8

Chin-Ups - BW; 29 Reps; 9 Sets

Deadlift - 365X5

212.5X8 is a Rep PR, and 3X5 is an LP PR.  First set felt tough, and I didn't expect this many reps on the final set.  Maybe could have gotten an 9th rep though.  We'll call it RPE 9.5.

Didn't have any juice on chins today.  Most sets I've needed to hit my number since I change to this volume approach.  We'll see how it goes next session.

365X5 is a Rep PR on Deadift.  Really taking my time between reps.  Starting to have some nagging low-back discomfort again, but it didn't seem to be aggravated by the pulls.  I suspect it's bad bar path on Squats causing problems.

Greyskull LP. Session 22

BW - 227

Bench - 210X5, 5, 8

Chin-ups - BW; 28 Reps; 8 sets

Deadlift - 360X5

210X8 is a Rep PR on Bench and a 3X5 LP PR.  RPE 10 thanks to the spotter pushing me to get that last rep.  No video, but this was a max effort, one arm locks out way before the other, slooooooow PR.

More reps AND sets on chins on this day.  Mostly used my least favorite chin-up station in the gym (wobbly stand and has smooth, large diameter grips), so might have beaten the total reps in fewer sets at a better station.  Whatevs.  Volume uber alles.

360X5 is a Rep PR on Deadlift.  4 reps would have been a PR, but I was determined to get a 1X5 LP PR.  Similar to how I've been handling the Squat, I really took my time on these instead of trying to "blast" through them.  While that made the initial reps maybe feel a little slower, I think it helped the later reps.

Greyskull LP. Session 21

BW - 230

Press -
147.5X4, 4
135X7

Chin-ups - BW; 26 Reps, 7 Sets

Squats - 360X5, 5, 5

147.5X4 is a Rep PR.  Couldn't squeeze out 5 on either set.  Will switch over to a top-set of 3, a back-off set of AMRAP @ 90%, and a set of 5 @ 80% for volume.  2nd set of 4 shown.

Increased total reps in the same amount of sets on Chins.  First couple of sets were on their own, then super-set a few sets with Squat warm-ups (none b/w last warm-up and 1st work-set), and then a couple more sets after Squats.

360 for 3X5 is an LP PR on Squats.  Thought I might go for a 6th rep, but technique was feeling off.  Also depth was all over the map.  Still, I get to go for 365 for sets across next week, and that's good.  3rd set shown.

Greyskull LP. Session 20

BW - 228

Bench - 207.5X5, 5, 7

Chin-Ups - BW; 24 Reps; 7 Sets

Deadlift - 355X5

207.5X7 is a Rep PR on Bench.  3X5 at this weight ties my previous LP PR.  Kind of thought I would get 8 today. 

More chin-up volume.  Little bit of a drop-off today from last time, in that it took an extra set to get the same number of reps as last time.  Probably should have done an extra set.

355X5 is a Rep PR on Deadlift.  Technically an LP PR as the LP is 1X5 each week.  Felt solid today even though I've had some mild low back discomfort lingering the last 2-3 days.  Nothing about Deadlifting aggravated that.

Greyskull LP. Session 19

BW - 228

Press - 145X5, 5, 5

Chin-Ups - BW; 24 Reps / 6 Sets

Squat - 355X5, 5, 5

145X5 is a Rep PR on the Press, and 3X5 is an LP PR.  I kind of forgot about LP PRs, and may have hit a few more recently without noticing.  Anyway, these felt solid.  Gym was packed so had to go with an odd camera angle.

I did a couple sets of chins on their own, and the rest were super-set with Squat warm-ups.  Chins felt strong today with a couple sets each of 5 and 4.  No video.

No PR on Squats today, although 355 for 3X5 ties an LP PR.  Looking to break that next week obviously.  Again, focusing on letting the bar settle after the breath, and a controlled descent.  One day, I will Squats back to the beginning of workouts, and I expect them to be more fun to do then.

Novice LP. Session 54 (Greyskull Squats and Press)

BW - 230

Press - 140X5, 5, 5

Chin-Ups - BWX7, 5, 4, 3, 3, 3
super-set with
Dips -
BW+25X8, 8
BWX17

Negative Chins (0/0/4) - BWX4, 4

CG Pulldowns - X8, 8, 8

I tweaked my back in the shower in the morning, and decided not to squat this day.

140X3X5 is an LP PR.  Needed 6 for a Rep PR, and that clearly wasn't happening.  Wasn't even sure 5 would be there for me after the first two sets.

Since I wasn't going to squat, I decided to obliterate lats and throw in some dips as well.

230X7 on Chin-Ups is actually a BW Rep PR.

BW(230)X17 is a Rep PR, and BW (230)+25X8 ties a Rep PR on Dips.  Last reps on 2nd weight set, and BW AMRAP set were all tough.

Getting a nice, full stretch on the negative chins.

To really pile on, I did some close-grip pulldowns to the sternum at a bodybuilder pace.  Straight weight for the first two sets, and then took off ~10% for the last set.  The combination of all this work had my rear delts in particular, and my upper lats and triceps in general, sore all weekend.

Novice LP. Session 53 (Greyskull Squats and Press)

BW - 229

Bench -
222.5X5
200X5, 5

Squat - 360X5, 5, 6

Chin-Ups - BWX7, 5, 4, 5, 3, 2 (26 total reps)

222.5X5 is a Rep PR on Bench.  Missed the 5th rep last week, but managed to squeeze it out this week.  Butt came up a bit.

360X6 is a Rep PR on Squat and 3X5 is an LP PR.  Right adductor was bugging me early on in warm-ups, but was ready to go as the weight got heavier.  Recorded my last warm-up, and bar path looked good.  Continued to look good through the work sets, and was able to get a really clean, extra rep on the AMRAP set.  Felt good about this one, and excited to go for 365 next!

Knocked out some more chins to finish it up.  Started off strong, but the bottom fell out.  Was using one of the less optimal chin-up stations at the gym.

Novice LP. Session 51 (Greyskull Squats and Press)

BW - 229

Bench -
222.5X4
200X5, 5

Squat - 355X5, 5, 6

Chin-Ups - BWX5, 5, 5

Negative Chins (0/0/4) - BWX3, 3

222.5X4 is a Rep PR on bench.  5th rep just wasn't there.  Will give it a shot again next week, and either succeed and continue, or fail and move on with a top triple.  Forgot to film my top set, but filmed my back-offs.  Here's the 2nd back-off set.  Contemplating my elbow flare.  I thought I was keeping them in longer than this.

335X6 is a Rep PR, and 335X5X3 an LP PR, on Squats.  Squats were feeling very good today in practice, but under review, the bar seems to be drifting forward again at the bottom.  More work to do.

Chins weren't anything to write home about today.

Novice LP. Session 50 (Greyskull Squats and Press)

BW - 227

Press - 135X5, 5, 7

Squat - 350X5, 5, 5

Chin-Ups - BWX6, 4, 3

Negative Chins (0/0/3) - X3, 3

Cinched the belt super-tight and went for it on Press.  After struggling to get 6 reps on the last set last week, I got 7 today for a nice rep PR (thought not an LP PR).  6th rep was super shaky, but I regrouped and nailed it for #7.  I'm going to try and start filming my pressing movements to see what I can learn.

Was optimistic going into set 3 of squats, but I didn't get much bounce out of the hole on the first rep, and it took a lot of umph out of me.  I think I actually had the belt a notch too tight here, and that might have contributed somehow.  Still I've never gotten more than 3 reps with this weight, so 3X5 feels like a pretty nice volume/rep PR.

Trying to re-re-commit to stricter chins.  This session was done not only with strict, full elbow extension, but also bringing my chest to the bar instead of just clearing my chin.  Last rep on each set was when I could only clear my chin (still counting it!).  Threw in some eccentrics for extra volume.

Novice LP. Session 47 (Greyskull Squats and Press)

BW - 229

Bench -
217.5X5
195X5, 5

Squat - 340X5, 5, 6

Chin-Ups - BWX10*, 4, 5

217.5X5 is a Rep PR for Bench.  Moved pretty well, but is still probably RPE 9.5.

340X6 is a Rep PR for Squat and a 3X5 PR as well..  Technique around the bottom of the lift is still failing.  Back to shifting forwards.  Although sometimes here I'm shifting forwards even though my feet are staying pretty flat.  Probably just the intensity getting high enough now to cause these breakdowns.  Need to keep the torso upright, and shoulders tight and back without the bar drifting backwards now.

Got 10 reps on chins, but felt like I was maybe cutting them high.  Refocused on full extension for the next two sets while trying to maintain the more explosive pace I've been developing.

Novice LP. Session 31 (Greyskull Squats)

BW - 227

Bench - 207.5X5, 5, 5

Squats - 295X5, 5, 9

Band-Assisted Chins - BW+RedLightBandX7, 6, 6, 6

207.5 for 3X5 on Bench is an LP PR.  Strained my left pec a bit squeezing out the final rep.  May be time to switch over to top-set plus back-offs.  I'll Press next session, and plan on doing back-offs on Bench the following session.

295X9 is a Rep PR for Squats!  Conditioning felt a little bit better.  I could have gone for 10 here, but I knew 9 was a PR and my low back had been bothering me on warm-ups, so I didn't push.  Probably not the end of the world, but as my conditioning improves I should try to push on days when my body feels okay.  Here's the final set:

Got the 6th rep on the last set of chins that I missed last time.  Found the band I'd been using, but these actually felt harder across the board.  I think the pec strain was just fucking with me.  I'll go for sets of 7 across next time.

Novice LP. Session 28

BW - 224

Bench - 205X5, 5, 5

Band-Assisted Chins - OrangeLightBandX7, 6, 6, 5

Took a week off from Squats after hitting 365X3.  Was stoked for that PR, but my low back was feeling hammered all the time, and unracking/reracking the weight was getting painful on every work set.  I'm going to reset starting this week with the Greyskull LP on Squats (2X5, 1XAMAP).

But the regular LP is still working on Bench.  205 for 3 sets of 5 is another LP PR.  The last rep on the last set was really, really tough.  My spotter complimented me on pushing through for it.  I chalk it up to keeping focused, and executing each part of the lift correctly.  A technical error would have definitely caused a miss.

Couldn't find my usual band for chins, so I used an orange one.  Orange isn't on any of the band charts I've found on line, so I don't know how it might compare to my usual, red band.  It looked a little bit wider.

Whatever the case, everything went as programmed, except I missed the last rep on the last set.  So I'll repeat this one next time.

Novice LP. Session 27

BW - 227

Bench - 202.5X3X5

Chin-Ups - BWX6, 4

Negative Chins (0/0/3) - BWX4X4

202.5 is a Novice LP, or 3X5, PR on bench.  First reps were strong, last reps were slow.  I'm optimistic about 205.

Chin-ups feeling stronger than ever.

Novice LP. Session 17

BW - 226

Squat - 330X3X5

Bench - 190X3X5

Band-Assisted Chins - RedLightBandX4X5

330 for 3 sets of 5 is an LP PR.  These were really, really fucking hard.  I had out of town guests for the 2nd weekend in a row, and I had to sit in jury selection all day.  That means my sleep and food and just general routine were all very irregular.  I tried pounding a coffee and doughnut before this session, but focusing seemed next to impossible until after the first work set.  That woke me up a bit for some reason, and I got through all three sets.  Here's the last set.  Probably too high for competition, but may be okay for training:

Bench went a little bit better.

2nd day of Niki Sims chin-up program, meaning first day with band assistance.  Red light band looped under one foot, and legs kept straight throughout.  By the 4th set of 5, these were actually a little harder than I expected, and I was really feeling them in my biceps.