Harder to Kill - 5 Pounds at a Time Harder to Kill - 5 Pounds at a Time - Page 7

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Thread: Harder to Kill - 5 Pounds at a Time

  1. #61
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    188

    Default Texas Method - Meet Prep

    • starting strength seminar june 2022
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    Monday 11/29 - Volume Day
    Squat...........370x5x5
    Bench...........260x5x5
    DE Deadlift....320x1x10

    Wednesday 12/1 - Recovery Day
    Squat...........295x5x2
    Press............174x5x3
    LTE...............110x8x3

    Friday 12/3 - Intensity Day
    Squat...........455x2x2
    Comp Bench..295x1x5
    Rack Pull.......475x5

  2. #62
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    188

    Default Texas Method - Meet Prep

    Monday 12/6 - Volume Day
    Squat...........375x5x5
    Bench...........265x5x5
    DE Deadlift....345x1x10

    Wednesday 12/8 - Recovery Day
    Squat...........300x5x2
    Press............176x5x3
    LTE...............115x8x3

    Friday 12/10 - Intensity Day
    Squat...........465x2x2
    Comp Bench..300x1x5
    Rack Pull.......485x5

    465 squat was going to be three singles across - went for doubles instead.

  3. #63
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    188

    Default Texas Method - Meet Prep

    Monday 12/13 - Volume Day
    Squat...........380x5x5
    Bench...........270x5x5
    DE Deadlift....300x1x10

    Wednesday 12/15 - Recovery Day
    Squat...........305x5x2
    Press............178x5x3
    LTE...............120x8x3

    Friday 12/17 - Intensity Day
    Squat...........475x2x2 <-- previous 1RM
    Comp Bench..305x1x5
    Rack Pull.......495x5

  4. #64
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    188

    Default Texas Method - Meet Prep

    Monday 12/20 - Volume Day
    Squat...........385x5x5
    Bench...........275x5x5
    DE Deadlift....320x1x10

    Wednesday 12/22 - Recovery Day
    Squat...........310x5x2
    Press............180x5x3
    LTE...............125x8,7,4

    Friday 12/24 - Intensity Day
    Squat...........485x1; 495x1 <-- how about that
    Comp Bench..315x1x5
    Rack Pull.......505x5

    Last heavy intensity day before competition. Feeling out second attempts.

  5. #65
    Join Date
    Jul 2016
    Location
    Knoxville, TN
    Posts
    286

    Default

    How about that indeed!

  6. #66
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    188

    Default Texas Method - Meet Prep

    Monday 12/27 - Volume Day
    Squat...........390x5x5
    Bench...........280x5x5
    DE Deadlift....345x1x10

    Wednesday 12/22 - Recovery Day
    Squat...........315x3x2
    Press............182x5x3
    LTE...............125x8,8,6

    Friday 12/31 - Intensity Day (Openers)
    Squat...........452x1x2 (205 kg)
    Comp Bench..298x1x2 (135 kg)
    Deadlift.........463x1x2 (210 kg)

    5x5 PRs on volume day, then beginning the taper.

  7. #67
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    188

    Default Texas Method - Meet Prep

    Monday 1/3 - Volume Day
    Squat...........350x5x3
    Bench...........250x5x3
    DE Deadlift....315x1x10

    Wednesday 1/5 - Recovery Day
    Squat...........285x3x2
    Comp Bench..225x3x3
    Power Clean..185x3x3

    Tapered down intensity and volume. Ready to compete on Saturday.

  8. #68
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    188

    Default USAPL Maine Event Winter Open

    Saturday, January 8th, in Saco, Maine.

    Squat.....205/220/227.5 kg (502 lb)
    Bench.....135/142.5/147.5 kg (325 lb)
    Deadlift...210/220/232.5 kg (513 lb)

    Total - 607.5 kg (1339 lb)

    Very pleased with how this went - nine good lifts and 27 white lights. My goals coming into this meet were 500+ squat and deadlift and 300+ bench on the platform for a 1300 total. I'd say those goals were met and then some.

    I had a little more in the tank on squat and deadlift, but that bench was maximal. I might have pulled much more, I think, but I had to overcome some poor programming decisions from the heavy-light split I tried. Doing rack pulls leading up to the meet was a good choice. Interestingly, I'm not nearly as wrecked physically as I was after my last meet despite moving a lot more weight (openers in excess of my third attempts back in July). I think it's because I'm more acclimated to heavy singles now than I was then.

  9. #69
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    188

    Default Bullshitting Around in the Gym

    Wednesday 1/12
    DE Squat.......245x2x5 red bands
    Bench...........225x16

    Friday 1/14
    Pin Squat......365x5
    DE Bench......170x3x5 red bands
    Rack Pull.......515x5

    Spent this week practicing DE work, doing the traditional post-meet 225 bench AMRAP, and trying out pin squats as a variation. I think I like doing the DE stuff with bands because they help hold the bar down so I can explode maximally without launching the thing into the air and hurting myself. Next week I'll start a four day split with DE work integrated and see how that works.

  10. #70
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    188

    Default Four Day Split

    starting strength coach development program
    Monday 1/17 - Upper
    Bench...........265x5x5
    DE Press.......102.5x2x10 red bands
    Dips.............BWx10,8,6

    Tuesday 1/18 - Lower
    Squat...........375x5x5
    Power Clean..200x1x10
    Airdyne HIIT 10s/50s 10 cycles

    Thursday 1/20 - Upper
    Press............174x5x5
    DE Bench......170x3x10 red bands
    LTE...............105x10x3

    Friday 1/21 - Lower
    DE Squat.......245x2x10 red bands
    Rack Pull........525x5
    Airdyne steady state 20 min

    I'm trying the gray book's suggestions for including dynamic effort work in the Texas method on a four day split. I am hoping this can help me manage overall stress while providing enough training stimulus. The plan is to run this iteration of the split for six weeks to practice DE movements and get some 5x5 PRs. After that I'll move to using DE as my volume day stimulus and use a max effort rotation with backoff sets on intensity day. I'll run that for six or nine weeks to get some max effort PRs and then recycle back to this split so I don't get too far away from heavy 5x5s, which seem to work well for me even as they beat me up. I reserve the right to abandon this plan at any time if it turns out DE doesn't work.

    I think I'm handling enough weight on the deadlift now that I need to stop deadlifting. Deadlifting heavy didn't work well this past fall and summer, and doing rack pulls during my run-up to the meet was great. I'm going to rotate rack pulls and haltings and use power cleans as my dynamic pull for now. I may switch to DE deadlifts after this six-week run.

    I've started the DE wave at 50% plus band tension. I'll go up 5% per week and decide what makes sense for a three-week wave going forward. I like using light band tension to hold the bar down and allow me to explode through the whole range of motion without launching the bar or myself at the top and getting hurt - it helps the movement feel controlled.

    I kind of doubt the dynamic effort method is going to work for the press, but I'm going to try it and see what happens. Has anyone else done this?

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