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Fat Adapted Training - Texas Method
Hi all.
Finished my NLP after around 7 months of training (you can check out my old log here). Here's the progress I made:
BW: 155 lbs / 170 lbs
Squat: 135x5 / 330x5
Bench: 125x5 / 235x5
OHP: 65x5 / 142.5x5
Deadlift: 185x5 / 420x4
After stalling at 335x3 squats and 145x4 OHP as well as some nagging shoulder pain for bench (which I decided to ditch), I decided it's time to switch to TM.
Here's the setup I'll start with:
Volume Day:
Squat 4x5 @ 85% 5RM
Push Press 4x5 @ 85% 5RM
Speed Deadlifts (5x2 @ 60% 1RM, 4x2 @ 70% 1RM, 5x1 @ 80% 1RM)
Recovery Day:
Squat 2x5 @ 80% VD
Press 3x5 @ 80% VD
Chinups 3x5
Pushups 2 sets
Intensity Day:
Squat 1x5
Push Press 1x5
Deadlift 1x5
My diet is pretty clean. Mostly a carnivorous diet, with a little bit of seasonal fruits/veggies and some starch in the summer months. Strict ketosis in wintertime.
Hoping I can get my squat up to 4 plates, deadlift to 5 plates, and maybe press 2 plates.
Last edited by kris90; 05-04-2020 at 05:39 PM.
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Bodyweight: 168.2 lbs
Week 1 - Volume Day:
Squat:
270x5x3
270x8
Push Press:
115x5x3
115x8
Speed Deadlift:
275x2x5
Notes:
Enjoyed my first VD (haha does that mean imnotdoinitrite?). Rather than doing 5x5, I decided to do 4 sets, but do AMRAP on last set just to save myself a bit of time and ensure I get the fatigue I need. I plowed through the sets with no problem. I think that's OK since it's my first week experimenting with TM, and didn't know how I would respond to the work.
I decided to ditch Rows. I don't really enjoy them, and they don't serve me much purpose. So instead I'm incorporating speed deadlifts. I wish I had bands, but I don't, so I'm just doing doubles and will move toward 5 singles every 3 weeks.
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Bodyweight: 168.4 lbs
Week 1 - Recovery Day:
Squat:
215x5x2
Strict Press:
95x5x3
Chinups:
BWx10x2
BWx5
CG Pushups:
BWx15
BWx10
Notes:
Blew through this workout pretty quickly. Decided to start chins and pushups with bodyweight, and I'll slowly add some weight on. Aiming to keep total volume around 25 reps for each.
Looking forward to intensity day!
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Bodyweight: 168.8 lbs
Week 1 - Intensity Day:
Squat:
320x5
Push Press:
135x5
Deadlift:
405x5
Notes:
Tough workout. Got all my reps, but I was exhausted for deadlifts. I think I'm going to make a couple modifications to my programming for TM:
1) Move Intensity Deadlift to Day 2 after light squats and presses
2) Move Chins to Day 1 (Volume Day)
3) Move Speed Deadlifts to Day 3 (Intensity Day)
We'll see how that goes for next week.
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Bodyweight: 168.3 lbs
Week 2 - Volume Day:
Squat:
275x5x5
Push Press:
120x5x5
Chins:
BWx10
5x5x2
Notes:
Managed to do 5x5 on squats and press today without any issues. I'm realizing I can handle volume a little better than I thought, and I was able to complete this workout within 60 mins on the dot.
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Bodyweight: 167.4 lbs
Week 2 - Recovery Day:
Squat:
230x5x2
Press:
100x5x3
Deadlift:
410x5
Notes:
Felt better doing deadlift on this day. It was just too much last week after heavy squats and press.
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Bodyweight: 166.6 lbs (11% BF)
Week 2 - Intensity Day:
Squat: 325x5
Push Press: 140x4, 140x1
Pullups: BWx10, BWx5x2
Notes:
Good workout. Couldn't imagine doing deadlifts after, so I just added some pullups in.
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Bodyweight: 166.0 lbs
Week 3 - Volume Day:
Squat: 280x5x5
Push Press: 122.5x5x5
Chins: BWx10, 10x5x2
Notes:
Good workout. Was able to get it done in just over an hour. Recovery between sets is really good (love recharging in the sun).
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Bodyweight: 165.6 lbs
Week 3 - Recovery Day:
Squat: 235x5x2
Press: 102.5x5x3
Deadlift: 415x1, 315x4
Notes:
Hmm no idea what happened with deadlifts today. I guess head not in the game. I think I'll try a deload and work back up and do 2x3 right away. Seem to struggle with deads lately. May also put deads as first exercise on Recovery Day.
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Bodyweight: 164.4 lbs
Week 3 - Intensity Day:
Squat: 330x1x3
Push Press: 142.5x3x2
Pullups: BWx10, BWx5x2
Notes:
Wow it's crazy what happens when you are not mentally prepared for a session! I've had a lot on my mind, and things are super busy at home between work and summer projects. I was hoping for 330x5, but failed 2nd rep of 1st set, so went for 3 singles instead. I'll attempt 335 next week for a double or triple and hopefully move forward.
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