4 day TM split 2022 4 day TM split 2022

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Thread: 4 day TM split 2022

  1. #1
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    Jul 2019
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    Default 4 day TM split 2022

    • starting strength seminar june 2022
    • starting strength seminar august 2022
    • starting strength seminar october 2022
    My Log History (good, bad, and ugly)

    LP Reboot (8/17/2020-10/31/2020)
    Late 2020 Texas Method Run (11/05/2020-12/12/2020)
    Cutting log (1/4/2021-3/26/2021)
    NLP 3: The Search for Spock(3/29/2021-5/21/2021)
    My First Intermediate Log(5/24/2021-9/24/2021)
    Cutting Log (9/27/2021-11/14/2021)
    End of 2021 log(11/15/2021-3/04/2022)

    I've decided to start up a new log since I'm beginning some big changes this week. I've done a 4 day texas method split like this before, and got some mileage out of running it out. I've been doing a 3x5 based heavy/light program recently, and it's worked well, but snags have started to manifest. I'm going into this with some bigger numbers, we'll see what running it out comes to.

  2. #2
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    Monday 3/7/2022

    Bench 232.5x5
    Press 135x5x5

    Good lifts. Bench didn't slow down even at the end. I'd been doing LTEs on monday, but that was after 3 light press sets, not 5 volume press sets. I think I'll try adding them back in after running the program out once. The 5x5 presses definitely reduce performance on them. I'll still hit the barbell curls on thursday, just to see if there's any problem caused by volume benching. If so, they'll also get cut until the first run through is done.

  3. #3
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    Tuesday 3/8/2022

    Weigh-in: 282.6 pounds

    Squat 305x5
    Deadlift 315x5x2
    Pulldown 207.5x8x3

    Squat was pretty damn tough. I probably shouldn't have started with an intensity set this high, but I want that 315x5. I foresee weight and volume will need a lot of playing with, since my squat is unusually shitty.

    Think I got my back right for the deadlifts. We'll see if I can pull it off for the real work on friday. I think pulldowns got pre-exhausted a bit by the deadlifting, since I'm used to doing them after the much less stressful power cleans. Just barely got the very last rep to brush the chest.

  4. #4
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    Thursday 3/10/2022

    Press 150x5
    Bench 205x5x5
    Barbell Curl 70x10,10,8

    Pretty good workout. I think the press could've gone better. I was probably too far from my face with the bar path. It was interesting to see the decrease in barbell curl performance from last week. Lends credence to the assertion that the biceps actually DO play a role in the pressing movements. I'll cut these for now, stick to the big guys. Maybe I'll go ahead and do some bike work in the hopes of not losing my breath in the middle of squat sets.

  5. #5
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    Friday 3/11/2022

    Deadlift 400x5
    Squat 270x5x4

    Deadlift was pretty damn hard. Didn't have my partner with me, so I didn't get a video this time. 400 felt an awful lot like 415. I think the weight might need to be backed off a bit more for the program start. Might still end up redoing the deadlift programming entirely. I want to try and exhaust other options before ultimately settling on a rack pull rotation. I'm kinda hesitant to put the gym's bars in danger.

    Squats were ok. Sets got a bit harder progressively, but I handled it ok. Was only resting 5 minutes, will probably move up to 6 on the next one. I will say I felt fucking great afterwards. Probably something to that broscience that squats give you a testosterone boost.

  6. #6
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    Monday 3/14/2022

    Bench 235x5
    Press 137x5x5
    Bike 20 second intervals/10 second rest, intensity 10

    Last rep on the bench set slowed a little. Press felt harder than I expected. I wonder if I lost track of where my shoulders were. I often have to consciously keep them more forward. I tend to pull them back like I'm doing a bench press out of the bottom. Going easy on the bike intensity to start, though to be honest I can pedal so fast it might not even matter.
    Last edited by CommanderFun; 03-17-2022 at 06:42 PM.

  7. #7
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    Tuesday 3/15/2022

    Squat 310x5
    Power Clean 150x3x3
    Pulldown 210x8x3

    Squat was hard, but got done. I'll definitely hit that 315 next week.

    Power cleans are back, and for good reason. I'm going to be trying a rotation where I do a heavy deadlift every week and a half. The pull slot in my workouts will be rotated for three workouts instead of just one. The idea is to do it as a sort of HLM pattern, with heavy deadlift, followed by power cleans, followed by light deadlift.

    Missed hitting the chest on the last rep of pulldowns, so it's time for a change next week.
    Last edited by CommanderFun; 03-17-2022 at 06:42 PM.

  8. #8
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    Thursday 3/17/2022

    Press 152x5
    Bench 207.5x5x5
    Bike 20 second intervals/10 second restx3, intensity 10

    All good today. Nothing really worth noting.

  9. #9
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    Friday 3/18/2022

    Deadlift 320x5x2
    Squat 275x5x4

    Squats were rough. Think I'll clip a deadlift set next week. I think most of the roughness came from how hot the gym was. I was starting to get headachey and light-headed toward the end of the workout. I'll have to dig up that old Bill Starr article on training in a hot gym for some wisdom.

  10. #10
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    starting strength coach development program
    Monday 3/21/2022

    Weigh-in: 287.3 pounds

    Bench 237.5x5
    Press 139x5x5
    Bike 20 second intervals/10 second restx3, intensity 10

    I hit all my lifts today, but it felt a lot harder than it should have. I got roped into a double shift yesterday, 16 hours straight at work. I'm hoping the less than expected performance was just the fault of that. My mood's been pretty shitty all day too. Slept plenty though.

    For some reason, my bench setup felt off. I also had trouble in the middle of the set. The fourth rep actually made me think the fifth wasn't going to make it, but the fifth actually went up fine. Fucking weird day.

    Presses felt a lot harder than I thought they should, but they got done.

    Hope this isn't indicative of workouts to come, or I'm gonna end up having to taper off real fucking quick.

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