Gary III: The Comeback
Chapter One: Texas Method and Linear Progression
Due to injury and travel I am down quite a bit from all my peak lifts. I high bar squatted my best ever without a belt with 365 at 182 at the beginning of the summer. Right now I weigh 172 and my best high bar raw squat is 300 lbs. My best bench is 215 and my best beltless conventional pull is 375.
I was looking at my competition results at 165. I could low bar back squat 347 and then 369 (after Russian squat routine). Took my bench from 209 to 231 at that weight too. Sumo deadlifted 440 twice with a belt and just missed 469 at the second competition.
The low bar + belt numbers are about 80 lbs or so over the high bar without a belt numbers, at least once I've had a chance to practice the low bar with a belt. So when I could low bar + belt ~360, I could probably high bar without a belt ~280, 300 tops.
My point is that I'm about as strong as I can expect to be at 170. I could be stronger at this weight, but not very much. I need to get back over 180. I was a little over 180 when I high bar squatted 365 (no belt), the most I ever squatted completely raw (neoprene knee sleeves). I was about 180 when I low bar squatted 418 in competition with a belt. Each pound of trained-up bodyweight I gain gives me about 5 lbs on my squat.
I was thinking of using Russian Squat Routine, alternating the heavy day for squat and bench, but that sort of wave loading may be wasting some of my time. I could probably gain a lot faster with linear progression and a lot of calories to get my weight back over 180. This is the same tactic I used to put on 20 lbs in early 2010 and add about 50 lbs to my squat and deadlift.
I used Smolov back then, but this time I'd give the Texas Method a go along with GOMAD.
Back squat, high bar no belt x 5 x 3
Bench Press x 5 x 3
Pull Up ladders
Front Squat x 3 x 5
Press x 5 x 3
Chin Up ladders
Back Squat to max single
Bench Press to max single
Deadlift to max single or x 5 x 3
I'd also do some mobility, agility and speed work, particularly using maintenance sprint and vertical jump practice.
With GOMAD I could probably add 3-5 lbs/week to my body and 15-20 lbs/week to my squat and deadlift before my gains slowed down. I've done it before from this weight to over 180. I just really get the feeling that I'm spinning my wheels unless I seriously go after more mass. I could maybe squat 405 at 190 this way. Anything over 2x bodyweight is great. I could probably top out at 450 @ 200. 2.5x bodyweight is the stuff of the physically talented, which I am not. 2.25 is just fine by me, but it sure isn't going to happen at 5'10" and 170 lbs. Time to triple the calories again.
Right now I just want to feel solid with a 315 high bar squat, 225 bench and 405 beltless pull, 135 press and 265 front squat before too long. Going to need about 3 more pounds of bodyweight for that. Shouldn't take me more than a week to get it. Let's see what I can put up Friday.
And somewhere in the darkness, the gambler he broke even.