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Greysteel Texas Method for an overburdened mailman
I took a week off of lifting because I started a brutal mail route. Was doing kind of a max effort method program before this. The most im going to be able to lift is 2 days a week so Im going to try to do the best I can here. I have slightly tweaked it a bit to allow for volume cycling the layout is below.
tuesday
volume squat
press
chins
sunday
light squat
powercleans
bench singles(do 3-4 singles trying to hit a new PR single)
tuesday
intensity press
squat
deadlift
on volume day im just going to do 75, 80, 85%for 5,4,3 repsx5 sets then the intensity days ill go 85,90,95% for max reps then a back off set @-10%, deadlifts ill just do a top set and probably rotate SLDLS and heavy deadlifts every cycle
and then the press/bench priority will switch every cycle
today i did a light workout
squat 275x5x2
powercleans 195x2 185x4x2, 185x3
press 175x1, 185x1, 187.5x1 no danger of stalling but i called it there
did BW dips 22, 13, 7
Last edited by Eric Larousse; 04-17-2018 at 04:07 PM.
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Hi Eric. Very impressed with your program and what you are doing.
i am an oldie, so twice a week is good for me, though i don't have your awesome power.
it's a nicely balanced & well thought out program.
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bench intensity
255x5
225x10
press
145x5x5
easy
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squat intensity
375x5(maybe 1 in the tank
330x8(maybe 1 in the tank
deadlift
460x6
chins chest to bar
40x7, 40x4, 35x4
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shot baskets tonight trying to maintain my shooting touch started off well then i forgot how to shoot then i remembered again
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Press intensity(undershot my estimated rm a tad)
160x7
145x11
Bench volume
225x5x5 Super easy
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Power cleans
200x1
190x3,1,2
Volume squats
330x5x5
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For whatever it's worth. I am from doing this program as a situational intermediate which means that I am not willing to gain any bodyweight at 5'9" 190 which also means I know that I won't make as much long term progress as an intermediate thus sometime in the next few months I will then probably move on to either the pyramid model or tsftsb a a situational "advanced" lifter as recommended by the man himself Andy Baker.
I do not really lift for health at this point or to win some powerlifting title but rather the gym is just an activity that enjoy to do in my free time. Honestly I'm pretty satisfied with my current level of strength but I could stand to recomp a tad sitting at 19% bf and I can probably drop that down over the mnext months to 15%ish in the meanwhile getting stronger over time and allowing myself time to do other enjoyable activities. If any thing Mayberry this log can help somebody else who knows
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Bench intensity
270x3 easy
240x8
Press volume
155x4x5
Chins
15,11,7
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