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  1. #1
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    Default JamesW's Log

    • texas seminar date
    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Starting up TM after revisiting novice land for a few months.

    5’10 179 @20 BF age 37. In other words, I don’t have much muscle mass and have a little bit of a gut.

    Lifts at end of advanced novice:
    Squat 330x5
    Bench 245x3
    Dead 435x1
    Press 145x3

    Power clean 225x1
    Clean 240x1
    Jerk 215x1
    Power Snatch 160x1
    Snatch 170x1

    Goals
    Squat 405x1
    Press 180 or bodyweight
    Clean 315
    Condition enough to occasionally compete Crossfit with wife and not embarrass myself or her

    Not sure on the details but programing is going to be some kind of 4 day oly hybrid. Bench has been bothering my a/c joint so I’m going to press/push press/ jerk only for now. This is probably good because my press is low compared to my bench.
    Last edited by JamesW; 03-17-2015 at 04:22 PM. Reason: crossfit

  2. #2
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    3/16/15

    V.Squat
    295x5x4

    V.Press
    120x5x4

  3. #3
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    3/17/15

    Clean and Jerk 1x215, 195, 195, 195, 195, 195

    Pullups 7min density

    HITT bike 20/1:40x7

  4. #4
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    Here is the basic oly TM hybrid I'm looking at. It is similar to the PPST3 hybrid plan but with the slow lifts days before oly days instead of after. Gonna try it out with the idea that I may need to make a few tweaks.

    Monday:
    V. Squat 4x5
    V. Press 5x4
    Pullup 7 min density

    Tuesday:
    Snatch 6x2
    Clean and Jerk 12x1
    HIIT 20/1:40x7

    or Crossfit instead of above if oly based

    Wednesday:
    off

    Thursday:
    I. Squat 1x5
    Wtd Chin 3x5
    HIIT 20/1:40x7

    Friday:
    Snatch up to max, down to 90%, back up to max
    Clean and Jerk up to max, down to 90%, back up to max for ~5 heavy singles
    (using this for intensity press for now)
    Dead 1x5

    or Crossfit instead of above if oly based plus Dead 1x5

    Saturday:
    off

    Sunday:
    off

  5. #5
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    Thurs 3/19/15

    I.Squat 335x1, 325x5

    Wtd neutral grip pull up 45x5x3

    HIIT rower 30/1:00x7

    I failed 335x5 twice at the end of advanced novice (got x3 each time) so I asked the boards where to start on ID and 325ish was the answer. Turned out to be a good starting weight. Heavyish but never in doubt. I also learned from my recent LP that my second work set is always feels lighter and smoother so this is why I led with 335x1. Going to keep experimenting with the best way to warm up for an ID set.

  6. #6
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    Fri 3/20/15

    BW: 178

    Snatch singles 135, 135, 145, 145, 155 (fail), 155, 155, 155, 165(f), 165, 165, 170(f), 170(f), 155, 155

    Clean and jerk singles 135, 155, 175, 185, 195, 200, 205, 210(f), 210(f), 205, 205, 205

    Dead 335x5

    Woke up at 3am and never fell back asleep so didn't feel so coordinated this morning, but decent session. Clean+jerk definitely takes ~10lb off of my jerk from the rack. I think it is mainly the shoulder work involved in having to reposition my grip after the clean. But I've only been working on the jerk for a few weeks, so I'm hoping to get it higher than my max clean over the next month or so. Seems doable.

    Been working the deads back up in 10 lb jumps after a minor back tweak. 335 felt light other than my hands feeling all burned up from the oly lifts. Hoping to take the 10lb jumps to 365-375x5

  7. #7
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    Quote Originally Posted by JamesW View Post
    Here is the basic oly TM hybrid I'm looking at. It is similar to the PPST3 hybrid plan but with the slow lifts days before oly days instead of after. Gonna try it out with the idea that I may need to make a few tweaks.

    Monday:
    V. Squat 4x5
    V. Press 5x4
    Pullup 7 min density

    Tuesday:
    Snatch 6x2
    Clean and Jerk 12x1
    HIIT 20/1:40x7

    or Crossfit instead of above if oly based

    Wednesday:
    off

    Thursday:
    I. Squat 1x5
    Wtd Chin 3x5
    HIIT 20/1:40x7

    Friday:
    Snatch up to max, down to 90%, back up to max
    Clean and Jerk up to max, down to 90%, back up to max for ~5 heavy singles
    (using this for intensity press for now)
    Dead 1x5

    or Crossfit instead of above if oly based plus Dead 1x5

    Saturday:
    off

    Sunday:
    off
    Just noticed this is very similar to Dr. GainzZz's 12th program in "12 Ways to Skin the Texas Method." Link: http://www.barbellmedicine.com/weigh...-texas-method/. Definitely worth reading if you haven't yet. That's probably where I got idea for the basic setup. His setup has some additional work in it (front squats, intensity press, additional jerk session, additional power clean session), so I think I will stay with what I have but look to his program to add work as needed.
    Last edited by JamesW; 03-20-2015 at 07:30 AM.

  8. #8
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    Quote Originally Posted by JamesW View Post
    Bench has been bothering my a/c joint so I’m going to press/push press/ jerk only for now. This is probably good because my press is low compared to my bench.
    I had the same kind of thing with my left shoulder, turns out I was gripping the bar asymmetrically after I'd position my thumbs to gauge distance. I also can't bench with the grip width that was recommended to me at the SS seminar. I moved it in to approximately my jerk grip. Not telling you to bench, but just sharing my experience.

    I enjoy the log James. Anything with the olympic lifts grabs my attention :-)

  9. #9
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    Quote Originally Posted by Mr_Rogers View Post
    I had the same kind of thing with my left shoulder, turns out I was gripping the bar asymmetrically after I'd position my thumbs to gauge distance. I also can't bench with the grip width that was recommended to me at the SS seminar. I moved it in to approximately my jerk grip. Not telling you to bench, but just sharing my experience.

    I enjoy the log James. Anything with the olympic lifts grabs my attention :-)
    If you ask me, the oly lifts are the most fun you can have in the gym. Thanks for stopping by and the bench tip. I have made several form changes to my bench over the last few months--wider grip (was on the narrow side), elbows a bit more flared (was really tucking them tight), position of bar in the hand--so one of these may be the cause. Or it could just be that 20 years of playing volleyball has caught up to me. I'm going to give it a few weeks to heal, maybe work in some light sets, then put some weight on the bar and get a good form check.

  10. #10
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    Feb 2014
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    Scotland, United Kingdom
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    starting strength nutrition camp
    How can you be 20% bf @ 179 with them lifts.

    I'm the same height as you and I'm 12% bf @ 181 (US navy test). My lifts are pretty similar to yours.

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