Malik's Training Log

[Malik Washington]

*posted this in the wrong section, so I'm gonna re-post it in the right one

17 year old ex-football player, ran an LP starting towards the end of the FB season last year (September-December,) then somehow lost all of my gains over the course of January 2018. Spent the next few months not knowing what the hell to do next. I jumped from program to program (ran another shitty LP for about a month, 5/3/1, The Bridge, then 5/3/1 again) and finally decided to do something about my problems. So now I'm running a 4 Day Texas Method Split (have been since May), and this is a log of me on a journey to get back to where I was last year, and then some.

Stats:
Male, 5'8", 275

Best Lifts:
420x1 Squat
270x1 Bench
445x1 Deadlift
205x4 Press

[Malik Washington]

6/11/2018

Press Volume
185x5x3, x4, x4, x1, x1

LTE (lying tricep extensions)
72x10x3

My press has been in a hole ever since I moved out of state for the summer. Figure the reason is b/c I didn't do a proper reset after missing a week the week after I left. Still gonna go & gun for a 200x5 press on Thursday, if I don't get it I suppose I'll just do an actual reset. Also wondering if there's something wrong with my technique. Also, the commercial gym I'm currently training at is always busy, so I feel like I'm not getting as long of rest times in between sets. All things I need to learn how to either adapt to or fix.

[Malik Washington]

6/14/18

Press Intensity
195x4, x2

Press Starts
205x3 (5 sec hold), 225x3 (5 sec hold) 245x3 (5 sec hold, 265x3 (5 sec hold)

Wanted 200x5 today, since I've done it before & am currently frustrasted as hell that I've dug myself in this hole. Could tell after I did 185 for a warmup that 200x5 was not happening. I fucked up on my first set with 195 (bar hit the rack) and I figure I didn't give myself enough rest between the two sets, as to why I only got 4. Good news is, I'm outta that shithole commercial gym & have found an amazing powerlifting gym as my new home. Squats & pulls tomorrow.

[Malik Washington]

6/15/18

Squat & Deadlift Intensity
340x5 - Squat

370x5
335x5x2 - Deadlift

1x10, 1x8, 1x5, 1x10 - Back Extension w/ 50lb chain

Deadlifts feel amazing. They have felt & looked so wrong for months and today I feel like I finally figured shit out. It isn't exactly the perfect 5 step routine, but nothing feels lose & out of line. Still think I'm too upright on squats, but considering I couldn't train my squat & pull volume this week, I'll take it. Gotta work on it though.

[Malik Washington]

6/18/18

Press Volume
175x5x5

LTE
77x3x10

First day of my press reset, looks like I won't be pressing 225 before my family goes on vacation. Oh well, I got time.

[Malik Washington]

6/19/18

Squat & Pull Volume

Squat:
325x4, x3

RDL:
165x5x3

Squats felt like absolute dog shit today. Don't know what's up with that.

[Malik Washington]

6/21/18

Press Intensity
190x5

Pin Press
170x5x2

Felt good to actually complete a 5RM again. Kinda funny because I train at a gym where the layback press is viewed as dangerous & wrong, so I'm always getting yelled at for it. Ready to squat & pull tomorrow though.

[Malik Washington]

6/22/18

Squat & Deadlift Intensity

Squat:
350x5

Deadlift:
380x5
345x5x2

Back Extensions:
5x8 - +50lbs

AM training sessions are great. As long as you're in the right gym it seems. Can't wait to be pulling on 405 again here in a couple weeks.

[Malik Washington]

6/26/18

Squat & Deadlift Volume

Squat:
335x5x4

SLD:
250x5x3

Back Extensions:
15lb x8x5

[Malik Washington]

6/28/18

Press Intensity

Press:
185x2, x4
175x4
165x5
135x5x3

LTE
72x10x3

Don't even know what the hell was going through my head today. Press 2.0 has been feeling like absolute dogshit so I decided to switch to a 1.0-ish. Probably not a good idea after missing Monday's volume session. Seems like all I do is make un-wise decisions nowadays.