Ben's Texas Method Log (lbs)

[BenZab]

Back Extensions 35 2x12
Roman Chair Situps 30 1x6 0 1x8
Snatch Grip Push Jerk 95 2x5
Squats 215 2x5
Front Squats 185 1x5
Pendlay Row 125 2x5
Bench Press 165 2x5
Steep Incline Press 60 1x5 80 1x5
Heavy BB Shrugs 275 2x5
Press 95 1x5
Chins 9,7
Dips 11, 8 (Finally have my form coming into shape!)

1:15

[BenZab]

2 unrecorded days of training which were at camp... (all camp exercises off the floor EXCEPT camp 2)

Then I made an awesome Tree mounted squat rack!

Camp 1 8/14/13
Deadlift 310 1x5
Press 110 3x5, 105 2x5
P.Row 145 3x5
Clean 3x3

Camp 2
Press 120 1x5, 115 2x5
Squat 245 3x5, 250 2x5
P.Row 145 5x5

Loprinzi's
Bench Press 195 2x5, 190 1x5
Squat 235 3x5
P.Row 135 3x5
Clean 160 5x3

Ochoco 8/21/13
Press 110 5x5
Clean 185, 195, 205 (missed 220 lol)
F. Squat 185 3x5
DL 310 1x6
P.Row 165 1x5, 155 2x5
Reverse Wrist Curls (Carpal Tunnel Recovery don't give me shit!) 5 3x5

Ochoco 2 8/23/13
TOO WIDE Dips 10,9,3
Cleans 145 3x3
F. Squat 175 2x5, 170 3x5
Press 100 2x5
Push Press 125 1x5
Curls 80 3x5
DL 240 2x5
Heavy BB Shrugs 240 1x5 (with last set of DL)
Chest Fly 25 3x5
Lateral Deltoid Raise 10 1x5
Reverse Wrist Curls 10 2x10

Ochoco 3 8/25/13
Press 125 1x5, 135 1x1, 115 2x5
Push Press 135 1x5
F. Squat 160 2x5
Push-ups 2 sets
SLDL 205 2x5
Reverse Wrist curls 10 2x5

[BenZab]

Back Extensions 25 1x8
Clean 135 3x3 (warm-up only)
Bench Press (Volume) 180 3x5, 185 2x5
Back Squat (FORM SUCKED! but why? was supposed to attempt at 275) 260 2x5 265 1x5
Press 110 1x5
Push Press 125 1x5
Deadlift 320 1x5
P.Row 135 1x5, 160 1x5
Heavy BB Shrugs 275 2x5
Pull-Ups 7,6
Dips 8,8
Push Sit-Ups 35 2x5

[BenZab]

Push Sit-ups 0 1x12, 25 1x10
Back Extensions 25 2x12
Pull-ups 7,8
Cleans 165 7x3
Bench Press 165 2x5
Squats 240 5x5
Incline Press 125 2x5
Pendlay Row 145 3x5
SLDL 205 1x3 (felt a little overworked, skipped last two reps)
Dips 12, 10

Felt gud.

[BenZab]

In backward order....

11-7-13 R/P
Really Good Warm-up w/ dynamic stretches and chest openers, and hand stretches.
Pull-ups
Cleans 140 3x3
Press 115 2x5
Front Squat 205 2x5
Leg Raises 2x17
SLDL 230 1x5

11-5-13 V/P
Really Good Warm-up w/ dynamic stretches and chest openers, and hand stretches.
Press 130 4x5, 135 1x5 (did 135 for 3rd work set)
Squats 295 2x5 300 3x5
Pull-ups 5 sets (full 3-min rest)
Cleans 170 7x3
Push Sit-up 40 2x15
Pendlay Rows 170 4x5
Underhand Row 170 1x5

11-1-13 I/B
Really Good Warm-up w/ dynamic stretches and chest openers, and hand stretches.
Bench Press 225 1x5 (would have tried for 6th rep but plates hit rack on 5th rep), 215 2x5
Squat 330 1x5, 320 1x5 (suitably difficult, but had to grind out 5th rep)
Press 125 1x5, 115 1x5
Deadlift 365 1x3 (failed! Form degraded each rep! Time to split DLs and Squats apart?)
Pendlay Row 200 1x5 (poor form, attempt same weight next week.
3 hours later...
Deadlift (with proper warm-up!) 365 1x5
Heavy Shrugs 315 3x5
Push Sit-up 25 2x15

10-30-13 R/B
Really Good Warm-up w/ dynamic stretches and chest openers, and hand stretches.
Bench Press 180 1x5, 175 1x5
Front Squat 200 2x5 (good recovery weight)
Pull-ups 10, 6, lol 0
SLDL 225 1x5 (good recovery weight)
Leg Raises 2x15
Pendlay Row 140 2x5

10-28-13 V/B
Really Good Warm-up w/ dynamic stretches and chest openers, and hand stretches.
Bench Press 200 4x5, 1x8
Squat 290 3x5, 295 2x5 (biceps were hurting due to too narrow grip, skipped dips due to OUCHy biceps
Deadlift 320 1x5
Heavy Press Starts 160 2x5
Press 130 1x5
Pendlay Row 170 3x5
Push Sit-up 35 2x12
Heavy Shrugs 340 1x5

10-25-13 I/P
Really Good Warm-up w/ dynamic stretches and chest openers, and hand stretches.
Press 145 1x5, 135 1x5, 1x4 (willpower fail on the last set, I felt plenty worked)
Clean 225 2x1, 215 1x1, 205 1x1
Dips 2 sets 14, 11
Squats 325 1x5 (true 5RM holy jesus), 315 1x5, 305 1x5

10-23-13 R/P
Really Good Warm-up w/ dynamic stretches and chest openers, and hand stretches.
Pull-ups 6, 8 (whim-pea)
Clean 140 3x3
Press 115 2x5
Front Squat 195 2x5

10-21-13 V/P
Really Good Warm-up w/ dynamic stretches and chest openers, and hand stretches.
Press 125 5x5
Cleans 170 7x3
Push Sit-up 25 2x12
Bench Press 190 2x5
Squats 285 2x5, 290 3x5 (difficult, form broke down on two reps)
Leg Raises 1x12 (lower back ouch)
Pendlay Row 170 3x5
Curls 90 2x5
SLDL 225 1x5 (sofa king easy)

10-18-13 I/B Stick with 3x5!
Really Good Warm-up w/ dynamic stretches and chest openers, and hand stretches.
Bench Press 220 1x5, 240 2x1, 210 2x5
Squat 320 1x5, 310 1x5 (didn’t do third set, saved it for deadlifts, and it was a good idea too!)
Press 120 2x5
Deadlift 355 1x5 suitably (very fucking) difficult
Pendlay Row 190 1x5, 180 2x5
Heavy Shrugs 320 2x5

10-16-13 R/B
Really Good Warm-up w/ dynamic stretches and chest openers, and hand stretches.
Bench Press 175 2x5
Front Squat 190 2x5
Squat 250 1x5
Pull-ups 3 sets
Press 110 2x5
Leg Raises 2x15
Pendlay Row 145 2x5

10-14-13 V/B
Really Good Warm-up w/ dynamic stretches and chest openers, and hand stretches.
Bench Press 190 2x5, 195 2x5, 1x10
Squat 280 3x5, 285 2x5
Dips 2 sets: 13, 7
Deadlift 305 1x5
(took a 20 minute break here)
Heavy Press Starts 155 2x5
Press 120 1x5
Pendlay Row 165 5x5
Push Sit-up 25 2x12
Heavy Shrugs 290 3x5

10-11-13 I/P (Getting lazy or is it time to make a split?)
Really Good Warm-up w/ dynamic stretches and chest openers, and hand stretches.
Press 135 1x5, 140 1x4 (failed 4th), and 130 1x5
Clean 225 1x0, 1x1, 215 2x1, 205 1x1
Dips 3 sets! Try for 13, 9
Squat 315 1x5, 330 1x1, and 305 1x5
Push Press 155 2x5
Pendlay Row 185 1x5, 175 1x5
Curls 85 1x5
Leg Raises 1x15

10-9-13 R/P
Really Good Warm-up w/ dynamic stretches and chest openers, and hand stretches.
Press 110 2x5
Push Press 135 1x5
Clean 140 3x3 (rack pull warm-up)
Front Squat 185 2x5
Bench Press 175 2x5
Pendlay Row 140 2x5

10-7-13 V/P
Really Good Warm-up w/ dynamic stretches and chest openers, and hand stretches.
Clean (Rack pull warm-up) 160 7x3
Press 120 5x5
Push Press 150 1x5
Squats 280 5x5
Curls 90 1x5

10-4-13 I/B
Really Good Warm-up w/ dynamic stretches! And chest openers
Squats (LONG WARMUP) 310 1x5, 325 1x1, 335 1x1, and 295 2x5
Bench Press 215 1x5, 230 2x1, and 205 2x5
DL 340 1x5
Pendlay Row 170 1x5, 180 1x5, 175 1x5 (underhand)
Mega-shrugs 320 2x5

10-2-13 R/B
Really Good Warm-up w/ dynamic stretches! And chest openers
Bench Press 165 1x5, 170 1x5
Front Squat find weight 165 1x5, 170 1x5, 180 1x5
Press 115 2x5
Pendlay Row 140 2x5
Rack Pulls/Heavy Shrugs 225 2x5

9-30-13 V/B
Really Good Warm-up w/ dynamic stretches! And chest openers
Cleans 165 5x3
Bench Press 190 6x5
Squat 275 5x5
Dips 12

9-27-13 Intensity/Press
Really good warm-up w/ dynamic stretches and chest openers!
Press 135 2x4 (5th rep only made it past forehead, and wouldn’t finish...probably due to focus as I was talking to Kevin while warming up), 140 1x2, 125 1x5
Clean 215 1x1, 220 1x1 (and with style!), 205 2x1
Bench Press 180 2x5
Squat 305 1x5, 320 2x1, 295 1x5 (felt great, performed at ‘just low enough’ depth)
Pendlay Row 175 1x5 (lower back was still a little iffy, but not bad, perhaps it would be wise to begin warming up the rows...)
Dips 1 set

9-25-13 Recovery/Press No Pull-up bar to be found! Low back didn’t exactly hurt but was on the borderline. I decided to skip Rows and SLDL. Otherwise, everything felt great.
Clean 140 2x3
Press 105 2x5
Squat 240 2x5
Push Press 130 1x5

9-23-13 Volume/Press
Back Extensions BW 2x8
Press 115 4x5, 120 1x5
Clean 165 4x3, 160 3x3
Push Press 140 2x5
Bench Press 185 2x5
Leg Raises 2x15
Squat 270 5x5
Push Sit 20 2x12
Pendlay Row 155 2x5
Underhand Row 155 2x5

9-21-13 (Extra Day)Not split well enough! Couldn’t get all the rows done, back felt weirdish...
Back Extensions 0 2x12
Leg Lifts 2x12
Pendlay Row 170 1x5, 170 1x5, 200 2x1, 160 1x5
Push Sit-up 20 2x12
Heavy BB Shrugs 290 3x5
Curl 90 1x3, 85 2x5

9-20-13 I/B
Recovery from Heavy Metal/rash/ouch included severely decreased appetite 9/17 – 9/19, not to mention seriously redirecting the available nutrition to new skin growth. Let’s be happy I got this much done. ☺

Bench Press 210 1x5, 225 1x1, 205 2x5 (right arm lag caused the plates to contact the rack several times.)
Squat 300 1x5 (Barely: 4th rep bowed my chest, but I got my form back, 5th rep took all my effort to maintain form and it was a SLOW SLOW rep), 290 2x5 (These two sets had good form)
Dips: 15, 9 Skipped 3rd set because people started talking to me and I’m overly interested in expressing my ego.
Deadlift: 330 1x5, 345 1x1 (Appropriately difficult, but lower back could have used much more warming up)
Leg Lifts 2x12 (fune)
Pendlay Row 155 1x5 (lower back hurt too much to finish rows)

9-18-13 R/B
Back Extensions 0 2x12
Push Sit-up 10 2x12
Clean 135 3x3
Front Squat 185 1x5
Bench Press 170 2x5
Squat 235 2x5
Press 105 1x5
P.Row 135 2x5

9-16-13 V/B
Back Extensions 0 1x12, 25 1x12
Push Sit-ups 0 1x12, 15 1x12
Bench Press 185 2x5, 190 3x5
Squat 260 2x5, 265 3x5
Dips 3 sets: 9,10,3
Deadlift 295 2x5
Press 115 1x5
Heavy Press Starts 145 1x5
P Row 155 5x5
SLDL 190 1x5
Curl 85 1x5

9-13-13
Press 130 1x5 (could have done 135 1x5), 140 1x1, 1x2, and 125 1x5
Clean 210 2x1, 195 1x1
Bench Press 170 2x5
Squat 290 1x5, 305 2x1, and 285 1x5
Push Sit-ups 0 1x10, 15 1x10
P.Row 165 1x5 (could have done 170 1x5)

9-11-13
Back Extensions BW 1x12, 35 1x12
Push Sit-up 10 2x10
Clean 150 3x3
Press 105 2x5, 95 1x5
Squat 225 2x5 (Hard), 135 1x5
Push Press 125 1x5
Pendlay Row 125 2x5

9-9-13
Clean 160 7x3
Press 110 5x5
Back Squat 255 5x5
Bench Press 180 2x5
Pendlay Row 150 5x5

8-30 through 9-6 is undocumented

[BenZab]

12-30-13 Medium Day 2 (super sore)
Chins
Front Squats 260,255,255 3x3
Press 145 3x2
Clean 185 1x3

12-28-13 Medium Return Day
Hi-Bar Squats 300 2x5, Low-Bar 1x5
Bench 212 3x5
RDL up to 245, DL 315 1x5 (bar thickness required alternate grip)
Dips (no dip station) 10+5 (superset)
Clean 165 3x3
Snatch 95 2x3
Push Sit-up 25 2x15
Chin-ups

12-16-13 Medium Departing Day
Long Warm-up
Front Squat Find Weight 240-260 5x3
Bench Press 215 3x5
Clean 185 1x3, 195 1x2, 205 1x2
Dips 20, 4
Rows 145 2x12
3 Planks

12-14-13 Heavy 5x3 Pc
Long Ass Warm-up
Squat 345 5x3, 255 1x12
Press 155 5x3, 115 1x12
Clean 195 3x3, 185 1x1 (cleans were over-worked this week)

12-12-13 Moderate Pc
Long warm-up
Pull-ups for PR
High Bar Squats 300 3x5
Push Press 155 3x5
Deadlift 280 1x5
Curls 100 1x5, 65 1x12
Clean 185 3x2, 195 1x2
Snatch 105 3x2
Bench Press 210 2x3


12-11-13 Heavy 1RM Pc (was fully recovered by the 10th , but drove Amy to redding and had a SUPER late night, with only 5 hours of rest, decided to push it back to the 12th)
Long Warm-up
Press 155, 170 1x0, 165 2x1, 170 1x1, 170 1x0, 165 1x0, 160 1x0, 155 1x2
Back Squat 355, 370, 375, 385, 375, 375
Bench Press 225 1x3
(Break Time: 45 minutes)
Clean 205, 215, 230 (3 fails, 1 success (poorly) (this was noticeably due to a decline in technique rather than power generation)
Underhand Rows 160 2x12


12-7-13 Light Bd
Long Warm-up
Front Squat 215 3x3, 155 1x12
Bench Press 185 2x5, 135 1x12
Clean 140 3x3, 175 1x1
Pull-ups 1 easy set
Planks 2 sets

12-6-13 Heavy 5x3 Bd
Super Long Warm-up
Back Squat 340 5x3 (very hard), 245 1x10, 1x7
Bench Press 240 5x3 (very hard)
Deadlift 345 1x3 (back felt strain)
Press 135 3x3 (easy)
Shrug 225 1x5 (back strain limited to only 1 set)
Planks: 1 @ 25 sec

12-4-13 Moderate 3x5 Bd
Super Long Warm-up
Squats 300 2x5, Hi-Bar 1x5
Pull-ups...NO pull-up bar!
RDL 275 1x5
Bench Press 210 3x5
Clean Pulls 225 2x5
Dips 20!
3 sets Planks
35 minutes yoga

12-3-13 Heavy 1RM Bd
Dynamic Warm-up
Bench Press 1RM 5x1, 245, 255, 260, 265, 260, 250
Squat 355 1x1, 365 1x1, 375 (failed)
Deadlift 385 1x1, 400 4x1
Planks 2 sets

11-29-13 Light Ps
Dynamic Warm-up
Cleans 150 3x3 (with full front squat)
Push Press 145 2x5
Press 130 1x5
RDL 195 2x5
Planks 2 sets
11-28-13 Heavy / Volume Ps (sleep deprived and stuff...this will likely become a 5x3 day instead of 8x3, except presses, which seemed fine, also under hydrated)
Dynamic Warm-up
Press 145 8x3
Squat 335 7x3
Snatch 135 5x3

11-26-13 Medium/Ps
Dynamic Warm-up
Push Press 145 3x5
Snatch 115 4x2
Squat 295 3x5
Bench Press 200 2x5
Pull-ups 3 sets: Impossible to do pull-ups without equipment!
DL 320 1x5
Curls 95 2x5, 80 1x8
Planks 3 sets

11-25-13 Heavy 1RM – light cardio Ps
Dynamic Warm-up
Press New 1RM 155 1x1, 160, 1x1, 165 1x0, 160 1x1, 160 1x0, 155 1x1, 2x1
Squat New 1RM 350 1x1, 360 1x1, 365 1x0, 365, 1x1, 370 1x1, 365 1x1
Bench Press 220 2x3
Underhand Row 135 2x8
Heavy Shrugs 295 1x5
Planks 2 sets: 85sec, 60sec
Jumping Jacks 1 sets @ 60 seconds
Boxer’s Rope Hop 1 sets @ 60 seconds
Trampoline 5 minutes
NEW PROGRAM!!!! Starr 4-day method
11-23-13 R/Ps
Dynamic Warm-up
Push Press 140 2x5
Front Squat 205 3x3
Stiff-Legged Deadlift Warmed up to 225, didn’t do work sets (low back pain)
Planks 2 sets
11-20-13 V/Ps
Dynamic warm-up
Press 140 6x3, 145 2x3
Squat 320 8x3
Dips 3 sets
Shrugs from god 320 2x5
Pull-ups 3 sets: 5+4, 5, 3
Planks 3 sets @ 60 sec
11-16-13 I/Br
Really Good Warm-up w/ dynamic stretches and chest openers, and hand stretches.
Squat Warm-up to 250
Bench Press 240 1x5 (got totally smushed on 6th rep attempt), 195 1x5
Squat 340 1x5, 270 1x5 (these were very difficult, but mainly due to uneven ground)
Underhand Row 190 1x5 (good weight)
Deadlift warm-up to 315 (failed attempt at 375, low back began rounding)
Planks 1 set @ 60 secs
Heavy Shrugs 295 1x5
11-14-13 R/Br
Really Good Warm-up w/ dynamic stretches and chest openers, and hand stretches.
Front Squat 190 2x5
Bench Press 180 2x5
SLDL 205 1x5
Leg Raises 2x20
11-12-13 V/Br
Really Good Warm-up w/ dynamic stretches and chest openers, and hand stretches.
Bench Press 200 3x5, 205 2x5
Squats 300 3x5, 200 2x8
Deadlift 300 3x1 (long warm-up)
Heavy Press Starts 165 2x5
Underhand Row 170 3x5
Push Sit-Up 45 2x15
Heavy Shrugs 300 3x5
11-9-13 I/P (read PPfST a bit and realized I was overtrained, backed off accordingly)
Press 150 1x4 (omg the 5th rep was SOOOOO close, this definitely counts as progress) 135 1x5
Cleans 225 1x1, 205 1x1 (did snatches on recovery day lol)
Squats 335 1x5

[BenZab]

This Log is now closed. I can be followed in my next log in the miscellaneous section.

http://startingstrength.com/resource...374#post824374