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Texas Method of Aslin
Thought I'd start up a log boys, I dont know if i'll update it regularly - hopefully I will.
Stats
Age - 23
Weight - 228lbs at maybe 22%
Height - 6'1.5
Injuries - occasional tendinitis in both arms.
Current PRs
squat - 347x5
Bench - 242 x5x3
Press - 159 x 5
DL - 462 x 5
Power Clean - 176 x3x5 ( only started doing these a little while ago)
Doing texas method on everything.
The Routine
Mon
Squat 5x5
Bench/press 5x5
DL 1x5
Chins, max reps x4
Wed
Squat 2x5 @80 intensity of mon
Bench/press 3x5
Powerclean 5x3 (this keeps going up 5lbs per workout, figure the best place for it)
Fri
Squat 1x5
Bench/press 1x5
Chins 8-10x4 (20lb weight on back)
Back Extensions (3 working sets across of 10)
Dips 3 sets till failure
I'm doing this mainly for critique so please feel free all.
Last edited by Aslin; 08-07-2010 at 03:22 PM.
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Mondays Workout (in Kg's)
Squat
142.5kg 5x4
(couldnt do 5th set, form was breaking down, felt too tough)
Bench
111kg 5x2, 4x1 -
pissed that I missed the last rep, will try again on friday
DL
- 210kg x5
I attempted this before the week before last, got 5 reps, but took too long rest in between. Still not happy though, took a good 30secs in between reps 3, 4 +5. Rip told me to start haltings and rack pulls.
Chins
BWx11 x10 x9 x5
Last edited by Aslin; 08-04-2010 at 08:33 AM.
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Wednesday
Squat
80kgx5
100kgx5
115kgx5x2 all good.
Press
40kgx5
50kgx5
60kgx3
68kgx5x3 - pretty hard but kept good form, done with belt. The only exercise i use a belt in...
Pclean
60kgx3
70kgx2
80kgx3x5 - few dodgy reps, caused my tendonitis to flare up a bit. Didnt quite get the bar racked, instead it came down on my forearms causing the pain in elbows.
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Friday
Squat
90kg x5
120kgx4
130kgx3
145kgx1
157.5kgx5 - got all five reps, pretty bad Good-morning style, I guess form breakdown is expected when going for fridays set of 5 though... Will post a video of 160 next friday
Bench
70kgx5
90kgx4
100kgx3
111kgx5,4(soo close to five!),3 Failed pretty misurably after mondays workout, this is like the third time i've reset the bench and got stuck at around 110kg, I think its time to use the TM programming.
Chins
BWx10
10kgx9,x8,x8 - all went well
Dips
BWx14,14,14 - up from 3x12 last friday
Overall a good workout.
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Monday
Squat
90kgx5
120kgx4
130kgx3
140kgx1
145kgx5x5
Couldnt be happier with the way this went, great form, felt my hams really working, felt just right. took 8min breaks in between sets.
Press
40kgx5
50kgx5
60kgx3
68.5kgx5x5
found these pretty hard, I was happy with my form, I must of pulled somthing in my back during squats because my lower left back hurt a little after each set. Form was good and I wore a belt for the work-sets...
Deadlift
90kgx5
130kgx3
170kgx2
190kgx1
210kgx2
Failed misureably after getting 5 reps last week. I had the idea of going for 2x3, but only made 2 reps on the first, and 1 on the second... I have decided to deload to 180kg, and go up in 5kg till 200, and then go up 2.5kg's till I get back to 210. If the shit still wont go up then, I'll switch to either Haltings and rack pulls, or DL every other week with PowerCleans and Barbell Rows on every other monday.
Chins
BWx 12
x 10
x 10
x 6
Felt pretty fucked from my DL, didnt do anything special with the chins.
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Wednesday - Recovery
Squat
80kg x5
100kg x4
110kg x3
116kg x5x2
Went pretty well, legs feel really beat up from monday though, usually this goes easier. Might keep weight the same for next week...
Bench
70kg x5
90kg x5
101kg x5x3
Went alright, changed programming over to TM for bench now, so didnt try to max.
Clean
bar x random amount of warmup reps
60kg x2
70kg x1
82.5kg x3x5
All reps went well, pretty hard though, taking lots of time in between reps to reset my form. Had a really bad rep where I knocked off an old dartboard on my garage wall and messed up my form, all the weight travelled down directly into my elbow and caused massive tendonitis for like 10mins after. Even when doing perfect form, I get pretty bad tendonitis in my Right arm and shoulder. Sucks man. I will still train through it though.
Peace.
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Friday - Intensity
Squat
90kgx5
120kgx4
130kgx3
150kgx1
160kgx0,0,1
Fail! I finally managed to get one measly rep outta the third attempt, bad form too with knees coming right it... Pissed me off no end.
I think it might be due to fatigue from DLing on monday, my 5x145kg went really well on monday, it was easy. Maybe this wasnt enough either
Press
40kgx5
50kgx4
60kgx2
67.5kgx1
75kgx3
Lift went really well, first time trying anything other than 5 on a lift - felt a bit wierd. But form was gr8.
Chins
bw x8
10kg+bw x10
x9
x8
Happy with these those reps are really to failure.
Dips
BWx 15
x 15
x 15
Cant wait to get to 3x20 so I can add weight lol.
If anyones got an Idea of what to do about the fail on the squat i'd like to hear it... I'm thinking of resetting my DL to 180kg and doing that for a set of 5 and another triple at the same weight after. Going back up in 2.5kg's. Seeing how last mondays squats were easy I'm thinking of going up to 147.5 5x5 and then seeing if that pushes me up to 160 on friday.....
Another side note, I'm getting fucking fat, since I'm a pussy and want girls to fancy me more than I want to be strong, I think I'll have to mess about with the routine for a couple of months by cutting the volume. Basically just trying to lose fat and keep strength....
I'm thinking...
Mon squat 2x5 @90% of Friday
Rest of the lifts as normal, maybe trade DLing for GM's/haltings/rack-pulls/back extensions, etc....
Wed squat 2x5 @80% of monday'
Friday squat 2x3 of current 5rm
It's only the squats that seem to fatigue me, I think I can handle the volume of the rest.
But first I want to get 160kgs for fuck sake.
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Sorry I've not updated this shit in a week. Here's the beef. I'm following the 'cutting' routine i've previously mentioned.
Monday
Squat
90kgx5
120kgx3
130kgx2
142.5kgx1
150kgx4,x3,x4
These were at 90% of my 5rm, I had hoped for just 2 sets of 5, but i didnt warm up enough and had trouble on my first set. Form was terrible for the first set, but then got better. sets 2 and 3 were better. I got 11 reps total.
Bench
70kgx5
90kgx5
100kgx2
105kgx5x5
Went well, could of maybe done another kg.
DL
(down from 210 to 180, but for more volume)
70kgx5
130kgx3
160kgx2
180kgx5,x3
These were a joy after coming off of killing myself at 210, a little too easy - perhaps, but its still 90% of my 5rm for 8 reps, I doubt I'll lose any strength,
Chins
BWx 13
x 10
x 8
Not impressed with these, quite a bit under my previous pr's
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Friday - Intensity
Pretty good workout.
Squat
90kgx5
120kgx4
135kgx3
147.5kgx2
160kgx5
These were a cunt, some of the hardest squatting i've ever done, form went pretty much to shit, although i managed depth and to keep my knees out, I lost my lumbar extension and ended up driving my ass up and then good-morning the weight at the end, thats the only way i could do it.
I really have to tape this next time, I dont know if form is bad as in acceptable in a 5RM attempt kind of way, or if i'm seriously putting myself at risk...
Bench
80kgx5
90kgx4
105kgx3
113.5kgx3
Went really well, should probably of done 114.
Chins
BWx 7
10kg x10,10,9
Happy with these, good strong reps
Dips
BW x 16,16,16
3 sets of 16, happy with this too, getting hard though. I just wanna cut the volume and do some heavy weight.... Gotta wait till 3x20 though....
I didnt do wednesdays workout, first workout i've missed in months I think. I was playing this game called EvE online. Felt like a right looser
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