Omega2000´s Training Log

[Omega2000]

Age: 17
Weight: 92 kg (208.4Ibs)
Height: 177cm (5 ft 10)

Personal Bests:
ATG Squat 175 kg (385Ibs) x 5 and 150 kg (330Ibs) x 13
Pause Bench 120 kg (275Ibs) x 5
Overhead Press 60 kg (135Ibs) x 5
Push Press 100 kg (225Ibs) x 2
Deadlift 180 kg (405Ibs) x 3

In the last 2 months of training i have basically suffered from chronic fukaroundnitis, and made virtually no progress whatsoever.
My goal now is to get back to the basics, and get things rolling again. I will be using the Texas Method, and log all my workouts and progress here.
Feel free to give me some advice, follow or whatever.

[Omega2000]

TM layout/

Volume Day:
Squat 5 sets of 5
Pause Bench/OHP 5 sets of 5
BB Rows 5 sets of 5

Recovery Day:
Squat 2 sets of 5
Pause Bench/OHP 3 sets of 5
Bodyweight Pullups 3 sets of AMRAP
Hyperextensions 5 sets of 10-20

Intensity Day:
Squat 1 set of 5/2 sets of 3/5 sets of 1
Pause Bench/OHP 1 set of 5/2 sets of 3/5 sets of 1
Deadlift 1 set of 5/2 sets of 3/ 5 sets of 1

I will limit any accesory work to maybe some arm or ab work on volume day, let´s begin this journey!

[Omega2000]

Squats
60kg x10
100kg x5
140kg x3
160kg x1
167.5kg 5 sets of 5

Pause Bench
60kg x10
80kg x5
100kg x3
120kg x1
112.5kg 4 sets of 5, 1 set of 4 and 1 set of 1 (Started sliding off the bench on the the 4th set)

BB Rows
60kg x10
100kg x5
122.5kg 5 sets of 5

Finished off with 3 sets of pushdowns, db curls and hanging leg raises.

[Omega2000]

Good workout, now time to eat and rest up.

[Omega2000]

Squat
60kg x10
100kg x5
140kg x3
160kg x1
147.5kg 2 sets of 5

OHP
30kg x10
40kg x5
50kg x3
60kg x1
42.5kg 3 sets of 5

Bodyweight pullups 3 sets of 17,15,12 reps
Hyperextensions 5 sets of 20 w/20kg dumbbells

[Omega2000]

Squat
60kg x10
100kg x5
140kg x3
160kg x1
170kg x1
177.5kg x5 PR!!

Pause Bench
60kg x10
80kg x5
100kg x3
120kg x1
122.5 kg x4 missed 5 (Started sliding off the bench on the 3rd rep, and it screwed up my form)

Deadlift
60kg x10
100kg x5
140kg x3
160kg x1
155kg x5 (Easy as hell, first time deadlifting in a LONG time, gonna add 5kg a week)

Finished off with 3 sets of weighted dips,db curls and weighted crunches.

Really happy about the squat pr, not so happy about the bench. I'm gonna lower my weight on bench by 10 kg, and start using chalk on my back.

[Omega2000]

Did some H.I.T cardio today.
30 sec sprinting followed by 30 sec rest repeated 10 times

[Omega2000]

Squat
60kg x10
100kg x5
140kg x3
160kg x1
170kg 2 sets of 5 Hard as fuck
160kg 3 sets of 5

OHP
30kg x10
40kg x5
50kg x3
60kg x1
55kg 5 sets of 5

BB Rows
60kg x10
100kg x5
125kg 5 sets of 5

Finished off with 3 sets of pushdowns supersetted with db curls

Didn't sleep well last night, but felt pretty good during the workout. Anyway, my 5rm for this week is 180 kg, and 90% of 180 kg is 162 kg.
I guess this is what happens, when you use a workload that is too high for volume day. I am going to use 90% of my 5rm now, instead of about 95% like i did last week.

[Omega2000]

Squat
60kg x10
100kg x5
140kg x3
160kg x1
140kg 2 sets of 5

Pause Bench
60kg x10
80kg x5
100kg x3
120kg x1
92.5 kg 3 sets of 5

Bodyweight pullups 3 sets of 18,12,10
Hyperextensions 5 sets of 20 w/20kg dumbbells

[Omega2000]

Squat
70kg x10
100kg x5
140kg x3
160kg x1
170kg x1
180kg x5 PR!
200kg x1 OH YEAH!!! Heaviest squat i've ever done!!

OHP
30kg x10
40kg x5
50kg x3
60kg x1
65kg x5 PR!!

Deadlift
70kg x10
100kg x5
140kg x3
160kg x1
180kg x1 Meeeh...... Fried after the 200kg squat

Finished off with 3 sets of pushdowns supersetted with db curls

Beyond happy with the squat today, my deadlift may have suffered, but then again, a coin has two sides.