BW - 225
Squats -
255X5, 5
285X5
255X5, 5
Bench - 175X5X5
Deads - 180X10X2
We forgot to swamp a teammates weight out for mine on the 3rd set of squats. The whole set I was like, "Fuck, I guess I need to take longer rests."
Bench went really well after that same teammate pointed out that I was losing tightness between reps and kind of inching up the bench when I took a breath at the top. Next sets, I got even tighter and really focused on kind of "getting my neck on the bench." A lot of other issues I'd been cueing hard seemed to clear up with this one.
Speed Deads: working on starting on my heels, squeezing the chest up hard just before the start, and pushing through my heels at the start.
Friday, September 30, 2016
Tuesday, September 27, 2016
Texas Method Team Training. Week 1. Intensity Day
BW - 226
Squat - 285X5
Bench - 195X5
Deadlift 285X5
First "real" day training with the team, and it was the day after my 5K race. We kind of felt it out to see what would work and give us a starting point. We were conservative with Squats because of the race, and because there is some nagging tightness in my left hip/low-back area. A little more aggressive with Bench, and then decided to keep Deadlift on pace with Squats.
Squat - 285X5
Bench - 195X5
Deadlift 285X5
First "real" day training with the team, and it was the day after my 5K race. We kind of felt it out to see what would work and give us a starting point. We were conservative with Squats because of the race, and because there is some nagging tightness in my left hip/low-back area. A little more aggressive with Bench, and then decided to keep Deadlift on pace with Squats.
Monday, September 26, 2016
5K Results
5K Race: 00:27:57
Beat my target time by 3 seconds. When I rounded the bend heading for the finish line, and saw the clock was at 27:52, I just sprinted the rest of the way.
The race was hard, and I was having to push myself mentally a lot at times. Especially the 1/4 mile after the half-way mark, when there was a long, slight incline over concrete. Once I got into the 3rd mile it was alternating between trying to zone out but then pushing myself if I felt pace was lagging.
Training must have been on the good side as I beat my goal and never broke down along the way. Props to Complete Human Performance and Alex Viada's programming.
Glad I did it. Way less time than a PL meet!
Beat my target time by 3 seconds. When I rounded the bend heading for the finish line, and saw the clock was at 27:52, I just sprinted the rest of the way.
The race was hard, and I was having to push myself mentally a lot at times. Especially the 1/4 mile after the half-way mark, when there was a long, slight incline over concrete. Once I got into the 3rd mile it was alternating between trying to zone out but then pushing myself if I felt pace was lagging.
Training must have been on the good side as I beat my goal and never broke down along the way. Props to Complete Human Performance and Alex Viada's programming.
Glad I did it. Way less time than a PL meet!
Friday, September 23, 2016
Texas Method Team Training. Week 0 (Race Week Taper). Session 2
BW - 226
Squats - up to 215X3, 3, 3
Bench - up to 175X3, 3, 3
Pull-downs - 3 sets of 8
Squats - up to 215X3, 3, 3
Bench - up to 175X3, 3, 3
Pull-downs - 3 sets of 8
Hybrid Training. Week 11. Short Tempo Run (Race Week Taper)
Tempo Run: 1 mile; 8:53
Last, race pace run before the race. Went short distance, and slightly above pace.
Last, race pace run before the race. Went short distance, and slightly above pace.
Texas Method Team Training. Week 0 (Race Week Taper). Session 1
BW - 225
Squat - up to 205X3, 3, 3
Press - up to 120X3, 3, 3
Pulldowns - 3 sets of 8 to a top set
Started a group training program that will be the Texas Method. Really light this week because of the 5K this weekend.
Squat - up to 205X3, 3, 3
Press - up to 120X3, 3, 3
Pulldowns - 3 sets of 8 to a top set
Started a group training program that will be the Texas Method. Really light this week because of the 5K this weekend.
Monday, September 19, 2016
Hybrid Training. Week 10. Heavy Lower
BW - 226
Squat -
up to 317.5X5, 5
247.5X6, 6
Deadlift - 247.5X5, 5
Hanging Legs - BWX8, 8, 8
Not great but not terrible. My heaviest, consecutive sets of 5 was with 325 on the Novice LP back in January, but it took me three sessions of trying to hit that before I finally did. After that, I switched to the TM and never did multiple heavy sets of 5 again.
Obviously, I'm not stoked about being about as strong in September as I was in January. That's not progress. It seems pretty clear that the higher rep work I did in March, April, and May likely didn't set the table for me to recover from meet prep and roar back to be stronger than ever. Not sure how much I want to blame the current programming as it took me a while to iron it out and land on the 5/3/1 style progression for the main lifts that I'm currently employing.
Squat -
up to 317.5X5, 5
247.5X6, 6
Deadlift - 247.5X5, 5
Hanging Legs - BWX8, 8, 8
Not great but not terrible. My heaviest, consecutive sets of 5 was with 325 on the Novice LP back in January, but it took me three sessions of trying to hit that before I finally did. After that, I switched to the TM and never did multiple heavy sets of 5 again.
Obviously, I'm not stoked about being about as strong in September as I was in January. That's not progress. It seems pretty clear that the higher rep work I did in March, April, and May likely didn't set the table for me to recover from meet prep and roar back to be stronger than ever. Not sure how much I want to blame the current programming as it took me a while to iron it out and land on the 5/3/1 style progression for the main lifts that I'm currently employing.
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