Yes, I did see that. Very exciting! I was lucky enough to go to a full seminar in Houston earlier this year. I have no doubt these camps will also be outstanding.
Texas Method Week 7
A week of carrying an earache did not equal my finest training, but here it is.
In more important news, the gym has now acquired a gym-cat. Her name is Karl, and a finer gym-cat you never did see.
Wednesday 21/10/15
Squat
5x5 @ 70kg
Bench
3x5 @ 52kg
Chins
2x8 @ BW
Friday 23/10/15
Squat
2x5 @ 56.5kg
Press
1x3 @ 37kg *PR
7x2 @ 37kg. I figured I'd go for 15 reps via doubles, and deload next week, with a concurrent return to sets of 5.
Saturday 24/10/15
Squat
1x5 @ 78kg
Bench
2x3 @ 58kg *PR.
1x1 @ 58kg *Oh dear.
1x1 @ 58kg
1x3 @ 55kg
Deadlift
1x5 @ 110
Chins
2x8 @ BW
Conditioning: Dancing at a Fleetwood Mac concert. Go on, try and tell me there is a better method for GPP than this.
Texas Method Week 8
Tuesday 27/10/15
Squat
5x5 @ 71kg
Bench
2x5 @ 55kg
1x4 @ 55kg
Deadlift
1x2 @ 121. I will deload. Reluctantly.
Chins
3x5 @ 5kg
Wednesday 28/10/15
Prowler +10kg 20s on/140s off x7. Just some active recovery for the DOMS in the adductors and hamstrings.
Thursday 29/10/15
Squat 2x5 @ 57kg
Press 3x5 @ 32.5kg
Power Clean
4x3 @ 57kg
1x2,1x0,1x1 @ 57kg
Chins
3x5 @ 5kg
Friday 30/10/15
Running skills session
Flying Forties (Coach's term. I appreciate good alliteration.) x4
Acceleration mechanics x 4 & Starts x 6
Cutting mechanics
Saturday 31/10/15
Squat
1x5 @ 79kg
Bench
5x3 @ 55kg
Deadlift
2x5 @ 108kg
Chins
3x5 @ 5kg
Gym-cat Karl is in a better place now. Her actual owner's house. Her reign was short but memorable. 12178211_10205477382714048_1963915288_n.jpg
2x5 DL is high volume for intensity day, no? Can you elaborate on your deadlift programming? Just curious why you are training DL so much (2x/week and for 2x5 the second time)
Of course, Chromoly. The 2x5 was for volume day. The first day was intended to be the LP of 1x5. The second day was a volume stimulus, at 90%. I chose the twice per week template over once a week of 1x5 due to past favourable responses to higher volume.
However, I have recently changed my programming. Coach Campitelli helped me out programming these. I will lift 2x3 on my ID, and 2x5 on my VD (this will include a back-off.) I will also switch my VD deadlifts to the same day as my VD squats.
With the combination of the programme changes, continued progress of my squat numbers, and improved recovery owing to the termination of exams and assignments next week, I am very much looking forward to progressing my deadlift.
Thank you!
Two weeks to report here. It was a big fortnight, and I can now say I have completed all classes and exams for my tertiary schooling
Texas Method Week 9
Monday 2/11/15
Squat
5x5 @ 72kg
Bench
2x5 @ 55kg
1x4 @ 55kg
Deadlift
1x2 @ 120kg. I was training late and a bit tired, so I wanted to try again the next day.
Tuesday 3/11/15
Deadlift
2x3 @ 115kg. It became apparent I didn't have the intended 120kg, so I got some volume in and resolved to look into a programming change.
Chins
3x5 @ 5kg
Wednesday 4/11/15
Power Clean (They were filming an ad in the gym, so I did them first.)
3x3 @ 58kg
1x2 @ 58kg. Lost this one way out in front. As in, off-the-platform in front.
2x3 @ 58kg
I keep jumping too wide with my feet.
Squat
2x5 @ 57.5kg
Press
3x5 @ 33kg
Chins
3x5 @ 5kg
Sunday 8/11/15
Squat
1x5 @ 80kg
Sprints
60m x 5
I tweaked my hip flexor on the first rep. Nothing too major. As I enter cougar territory, it appears I need a longer and more thorough warm-up.
Texas Method Week 10
This week I changed my deadlifting program, as I mentioned in an earlier post. I am using the following template:
VD: 2x5, with the second set a back-off set.
ID: 2x3, with the second set a back-off set.
I moved my bench press programming to the Texas Method, after multiple attempts at passing a 55kg plateau.
My press and power clean will remain on the LP for a little longer: and then there were two.
Monday 9/11/15
Squat
5x5 @ 73kg
Bench
1x2, 1x0 @ 52kg. I was going for 5, in a last attempt at deloading the LP. However, after some quick thought and discussion, I moved to the Texas Method and did:
4x5 @ 47.5kg
Deadlift
1x5 @ 105kg
1x5 @ 100kg
Chins
3x5 @ 6kg
Wednesday 12/11/15
Squat
2x5 @ 58.5kg
Press
3x5 @ 33.5kg
Power Clean
3x3 @ 59kg
1x2 @ 59kg (+ a failed attempt in the middle)
1x0 @ 59kg (I attempted it twice.)
1x3 @ 55kg
As the weight is getting heavier, I do a strange thing. I let go of the bar and move my hand in to catch the bar. Sometimes the left hand, sometimes the right. Coach gave me a cue to focus on the position where both my elbows are up, and the bar is close to my body. That was helpful, and it felt faster to rack the bar.
I think I simply ran out of gas by the last sets. I also had the bar land on my sternum around the third set. That sure hurt like hell.
Chins
3x5 @ 6kg
Sprints/Running Mechanics
60m x4 @ ~ 70%
Acceleration/Start mechanics
Cutting mechanics
Change direction mechanics
Hip flexor was bothering me a bit, and these reps need work.
Saturday 15/11/15
Squat
1x5 @ 81kg
Bench
1x5 @ 52.5kg
Deadlift
1x3 @ 117kg
1x3 @ 110kg
Chins
3x5 @ 6kg
The TM and deadlifts are going well. Being on uni holidays sure makes recovery a whole lot easier. Everything's coming up Milhouse.
I have changed my power clean program. I re-attempted last week's unsuccessful training session, to little avail. I run out of gas with sets across, and my form gets progressively sloppier. It has been happening for the last few weeks. I explained this to Coach Upham at the gym, and he came up with this:
1) Work up to a heavy single.
E.g 1x1 @ 62.5 (For programming purposes, 100%)
2) Back off to 4 triples
E.g 4x3 @ 54kg (87%)
I will treat this as a linear progression, adding 1kg to the bar each week. When I perceive this to be too much, I will decrease the jumps to 0.5kg. When I exhaust this, I will move to:
1) Work up to a heavy single (For programming purposes, 100%)
2) Back off to 2x2 @ 91%
3) Back off to 2x3 @ 85%
Monday 16/11/15
Squat
5x5 @ 74kg
Bench
5x5 @ 48kg
Deadlift
1x5 @ 106kg
1x5 @ 111kg
Chins
3x5 @ 6kg
Tuesday 17/11/15
Be crippled in the adductors, hamstrings and pectoralises (sp?) Dat volume day.
Wednesday 18/11/15 AM
Squat
2x5 @ 59kg
Press
1x2 @ 39kg
1x1 @ 39kg
I hide my face in absolute shame at my plate-math inadequacy. I was supposed to load the bar to 34kg. Although pleasant relief accompanied the dawning comprehension of my mistake, it didn't dent my embarassment.
3x5 @ 34kg *PR
Power Clean
1x3 @ 59kg
1x1, 2x0 @ 59kg
I sit the f*** down and tunnel all my focus on getting the next set.
1x1, 2x0 @ 59kg
Think motivating things.
1x1, 1x0 @ 59kg Okay, I will go for solid singles, to get the rep count up.
1x1 @ 59kg
1x0 @ 59kg
1x0 @ 59kg
1x0 @ 59kg
1x0 @ 59kg
At this point I refrained from kicking the bar, and asked Coach for help. I think the programming change is a sustainable way to continue to progress my power clean. I am looking forward to trying it out next week.
PM- Running Skills
Running figure 4 marches/a skips/backward walk/backward run/fig4 run
Banded acceleration marching/running
Cutting mechanics
Hip flexor was 100%.
Friday 20/11/15 AM
Squat
1x5 @ 82kg
Bench
1x5 @ 53.5kg
Deadlift
1x3 @ 118kg
1x3 @ 111kg
Chins
3x5 @ 6kg
PM- Running Skills
Running mechanics figure 4 marches/a skips/backward walk/backward run/fig4 run
Starts x3
Hip flexor held up well till the third start, after which I called it early in the interests of being cautious.
Saturday 21/11/15- Acceleration skill practise and conditioning
Chins
3x5 @ 6kg
Acceleration mechanics on prowler
~ 8m x 12 (140s rest between reps.)
Rower
30s on/30s off x5
Texas Method, Week 12
Todos bien overall. Some tough sessions, but it's progressing along.
Monday 23/11/15
Squat
5x5 @ 75kg
Bench
5x5 @ 49kg
Deadlift
1x5 @ 107kg
1x5 @ 112kg
Chins
3x5 @ 7kg
Wednesday 25/11/15 AM
Squat
2x5 @ 60kg
Press
3x5 @ 34.5kg
Power Clean
~6 x0 @ 62.5 (I lost count.)
1x1 @ 62.5 *PR
4x3 @ 54
Essentially, you could say I did the planned program…with the addition of an unnecessary and frustrating prequel.
It's not ideal to be missing so many reps, especially for first day of the program. Perhaps I should have decreased the weight, but once it’s written down in my notebook I find it difficult not to correlate that with quitting. I will see how I go this coming Wednesday.
I was a bit intimidated by the weight. I think that slowed my willingness to catch the bar. The cue I gave myself to get the rep was “elbows up.” And pull hard.
Chins
3x5 @ 7kg
Friday 27/11/15
Squat
1x5 @ 83kg
Bench
1x5 @ 54.5kg
Deadlift
1x3 @ 119kg
1x3 @ 112kg
Chins
3x5 @ 7kg
BW 63.4kg
Running
Warm ups/drills
Sprints 3x 60m @ 75%-80%
Sprints 2x 75m @ 90%
Starts x 5
Change direction/cones
Saturday 28/11/15
Acceleration mechanics on prowler (6 bounds) x 8
Conditioning:
On the minute-
Chins BW 3x5
Pushups 3x8
KB Swings 3x10 @ 20kg
Rower 30s on/30s off x5