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Texas Method - Meet Prep
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
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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.
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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
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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.
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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.
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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.
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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.
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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.
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Four Day Split
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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