A Polaks Texasmethod

[MattJ.D.]

Friday July 21

squats 275x3x5...easy as fuck popped 3 advil and 4 ibprophen and no back pain whatsoever
Press 167.5x1x5 last rep was somewhat challenging but nothing too strenuous, attempted dropset RIGHT AFTER 135x1x8 (got six shoulders felt dead, first time I've ever had that) perhaps I should have dropped the weight lower but I was worried about wasting too much time. On my Bench drop set I lowered by over 52.5lbs, this was bearly 32.5lbs...
Deadlift 355x1x5 DOH still easy
Dips BW+47.5lbsx3x5 easy
Pull ups BWx4, BWx3, BWx3

In my first post I listed what my diet roughly is well I added a sweet potatoe and some food before I go to bed (pretty much w/e my family ate for dinner that Night, thats left out when I get home in the morning) Also started using a large table spoon of mayo in my tuna salad instead of mustard, don't feel so sluggish now.

[MattJ.D.]

Monday July 24

todays workout was sluggish blame it on bearly eating all weekend

squats 280x3x5
Bench 225x5x5
Deadlift 360x1x5 easy, still DOH
Chins BWx5,BWx4, BWx4

[Rob Israel]

Looking good Matt. Good to see the squat gaining ground over the bench.

A couple of notes, questions...
What's with the fixation on the short rest? Like drop set immediately after a rep out?
Advil is ibprophen- so you took seven! I wouldn't take it before lifting-- just after, or next day-- you could hurt yourself, not feel it and keep going.
Sounds like you need to do some back rehab/mobility/healing. Tried massage?
Just my opinion, but: DOH on the deads is great, but eventually grip can't keep up. Either start doing grip work or go alt grip. Screw straps- it'll just make your grip fall further behind.

Keep up the hard work!

[MattJ.D.]

Drops sets are for some extra hypertrophy (the way Justin from 70s big described it, the muscle is already drained of its energy source from the heavy set, so doing it RIGHT AFTER while there is none would cause the stress needed to so your muscle store more glycogen)...and the shortened breaks is bc I don't see the point of wasting the time if I don't need to, and its extra conditioning. Also its only for right now the squat weight is still pretty light, and I'm handling it well, and the volume day on pressing movements are a joke tbh, maybe the weights too light but they're very close to my intensity weights.

I do plan on buying fatgripz sooner or later

[MattJ.D.]

Wednesday July 26

Squats 285x3x5....shit was tough today, felt myself becoming unable to stay perfectly tight in the hole and with the reflex...knees cave in slightly but then I shove em back out guess its because the weights starting to get so heavy, really felt my hamstrings getting worked
Press 155x3x5
powercleans 205x5x3
alternating dumbbell curls 45x3x12,35x1x10,25x1x10,15x1x10
standing calf raises 365x3x10

[MattJ.D.]

Friday July 29

Squats 290x3x5...squats today are slow again becoming a grind but nothing I cannot handle, hitting the point where I really have to push and focus on good form, knees be caving in some at the bottom (not terribly but some) then I reshove em out on the way up
Bench 242.5x1x5,185x1x5...the intensity set was a push the last reps, but thats how it should be and the dropset was tiring as a motherfucker
Deadlift 365x1x5...still DOH and going strong
dips BW+50lbsx3x5
pull ups bwx4,bwx3,bwx3

I know the main changing weight in the TM is the intensity day and the volume day is supposed to stay constant for a while, but how long? I honestly don't recall going to have to look in my book.

[MattJ.D.]

Monday August 1st

Squats 295x3x...a fight but thats what it should be
press 155x5x5...last two reps of last set were moderately challenging
deadlift 370x1x5 DOH these were fucking hard not on my grip but I was drained while for some reason when doing them 10-15second breather between last couple reps
chins bwx6,bwx6,bwx5 these went good and I was happy about it..

All in all good workout happy with it, my fatgripz should be in tomorrow so when after I deadlift my working set friday gonna do a back off set at 225 with them

[MattJ.D.]

Thursday August 4th...beginning of the month and in a warehouse that means all the trucks dont leave on time had to spend an extra 2 hrs monday and tuesday night, didnt have time to go to gym on Wednesday like usual

Squats 300x3x5...really focus on big chest last set, back pain wasn't there for once, although I'm afraid of what my depth is going to video next session
Bench 225x3x5
Powercleans 205x5x3 easy time to go up
Regular calf raises and curls like any other light day

[MattJ.D.]

Saturday August 6th

squats 305x3x5 (GETTING TO THOSE 3 PLATES while have vid for it)
Standing Press 172.5...easy till last rep fucking hard, had a pretty good lean but not terrible ( I was squeezing abs) think its time to up the volume weight for it (dont want a stall)
Deadlift 370x1x5...tried a first set couldnt get two...waited like 5 mins and pulled the 5 double overhand shit was hard...tried to do some backoff sets with fatgripz...225 was too heavy to hold 185 was heavy as hell too, tried 135 but didn't feel like I was getting anything out of it...my back was fucking tired as hell
dips 52.5 lbs+bw 3x5
pull ups bwx3,bwx3,bwx3

[MattJ.D.]

Monday August 8th

Squats 310x1x5,2x3.....failed today on squats quite disappointing; I could really feel myself collapsing at the bottom and not staying tight, knees buckling in, and doing good morning out of the whole...had to dump the weight on the failed 4th rep....I'll fix this up and get it Wednesday...still made very good progress last few weeks so I'll live I suppose
Front Squats 225x3x3 since I failed on Back squats I decided to do some Fronts got 225 pretty easy...wanted to try another set on back sets but that set when I failed was really hard and I wanted to save my hamstrings for my deadlifts
Bench 230x5x5...pretty easy
Deadlift 375x1x5....really felt my DOH failing (had to do an extra because I failed a rep) going to do hook with my cleans Wednesday and then with 380 on Fridays deads
Chins bwx5,bwx4,bwx4...got less than last week...no biggie

Going to start adding accessory work on Tuesdays...simple power shrugs and one arm rows stuff all upper body stuff to help my pressing