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  1. #11
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    Aug 2020
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    • wichita falls texas december seminar 2020
    • wichita falls texas february 2021 seminar
    • starting strength seminar april 2021
    W3D3

    - Squat: 3x5@bar, 2x5@55, 1x3@82.5, 1x2@110, 12x@120, 1x5@137.5kg (302lb)
    - Press: 2x5@bar, 1x5@25, 1x3@35, 1x2@47.5, 1x2@52.5, 1x4@60 (132lb)
    - Bench Press: 2x5@bar, 1x5@40, 1x3@47.5, 1x2@62.5, 1x2@67.5, 1x5@77.5kg (170lb)
    - Deadlift: 1x5@bar, 1x5@60, 1x3@80, 1x2@105, 1x2@115, 3x5@130kg (286lb)
    - Chin-Ups: 11, 11, 8

    A long session - this Delgadillo-style 2-weeks-in-one TM is tough. Seemed to work well though, despite the missed Press rep. Will stick with it for my next week of holiday and then see... Meanwhile, broke the 300lb mark in the squat!!

  2. #12
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    Aug 2020
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    W4D1

    - Squat: 3x5@bar, 2x5@52.5, 1x3@72.5, 1x2@92.5, 1x2@107.5, 5x5@122.5kg (269lb)
    - Bench Press: 2x5@bar, 1x5@30, 1x3@42.5, 1x2@57.5, 1x2@62.5, 5x5@72.5kg (159lb)
    - Power Clean: 2x3@bar, 2x3@35, 1x3@55, 1x2@72.5, 1x1@80, 3,3,2,1@90kg (198lb)

    Tough one... haven't taken a two day rest in a little bit and it's starting to catch up to me (I wanted to switch to Monday, Wednesday Friday for my holiday). Nevertheless, volume squat and bench were the usual annoyance. Power Clean miss was annoying, but right on queue - had planned to switch to 4x2 up to 100kg anyway. Will run those out then consider rotating them out for Power Snatch or some other light pull.

  3. #13
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    Aug 2020
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    W4D2

    - Light Squat: 3x5@bar, 2x5@42.5,, 5x3@65, 2x2@85, 2x2@95, 1x2@100, 1x2@105, 3x5@107.5kg (236lb)
    - Press: 2x5@bar, 1x5@22.5, 1x3@32.5, 1x2@45, 1x2@50, 5x5@55kg (121lb)
    - Deadlift: 3x5@bar, 2x5@60, 1x3@90, 1x2@120, 1x1@130, 1x1@140, 2x3@152.5kg (335lb)
    - Chin-Ups: 11, 11, 11

    Injury > Had to do the workout out of order due to equipment so got deadlifts in, which felt great, then on my second press warmup I tweaked something in my hip (outer edge of the iliac crest). Didn't hurt too badly so I did presses with no trouble at all. Was less keen on squats, hence the mental warmup... 65kg was painful walking it back in but otherwise fine, so I belted up and got under 85 (as usual) and the belt was much more painful. So I took it off, did two more with 65 and then worked up in 2s which all felt the same. In the end I got to 105x2 and was ok so I did the work sets beltless.

    Still hurts now...will eat sleep and see how it feels by wednesday's intensity day... bugger...
    Last edited by itsssme; 10-26-2020 at 06:33 AM.

  4. #14
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    Aug 2020
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    53

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    Starr Protocol Day 1

    - Rehab Squat: 2x25@bar, 1x25@25kg
    - Rehab Deadlift: 1x25@30, 1x25@35, 1x25@40kg

    Wow that's a lot of reps...felt nice on my hip though.

  5. #15
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    Aug 2020
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    W4D3 + SP2

    - Rehab Squat: 1x25@30, 1x25@40, 1x25@50kg
    - Press: 2x5@bar, 2x5@25, 1x3@37.5, 1x2@50, 1x2@55, 2x3@62.5kg (137.5lb)
    - Bench Press: 2x5@bar, 2x5@32.5, 1x3@47.5, 1x2@65, 1x2@70, 1x5@80kg (176lb)
    - Rehab Deadlift: 1x25@30, 1x25@40, 1x25@50kg

    25 rep deadlifts are a special kind of hell. Feeling pretty good though, may be able to step back into real squats on my next light squat day. Very happy with the upper-body PR's especially the one-and-a-half plate Bench Press.

    NB: Managed to step on a scale again a few days ago. I'm now almost exactly 20lbs heavier than when I started...still skinny but moving in the right direction.
    Last edited by itsssme; 10-28-2020 at 05:00 AM. Reason: Added bodyweight note

  6. #16
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    Aug 2020
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    SP3

    - Rehab Squat: 2x5@bar, 1x25@40, 1x25@50, 1x25@60kg
    - Rehab Deadlift: 2x5@bar, 1x25@50, 1x25@60, 1x25@65kg
    - Power Clean: 1x2@50, 1x2@60, 1x2@65, 1x2@70, 1x2@75, 1x1@80, 1x1@85 1x1@90kg

    Rehab going well. Squat feels totally fine, but will stick with the starr work for now. Deadlift also feels good, but I'm feeling a little more cautious. Wanted to see if I could PC as planned tomorrow so worked up to a comfortable single. 90kg felt good so will probably do 4x2@92.5 as planned tomorrow.

  7. #17
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    Aug 2020
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    W5D1 + SP4

    - Rehab Squat: 2x5@bar, 1x5@50, 3x15@70kg
    - Bench Press: 2x5@bar, 1x5@27.5, 1x3@42.5, 1x2@55, 1x2@67.5, 5x5@70kg (154lb)
    - Power Clean: 2x3@bar, 1x2@50, 1x2@60, 1x2@70, 1x2@80, 4x2@92.5kg (203lb)

    Good session. Nice to have two lifts back on schedule. Squats felt great, will try and return to regular squatting by next volume day.

  8. #18
    Join Date
    Aug 2020
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    53

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    So it looks like weíre going back into lockdown so this will be my last post for a while... Decided to max out with the goal of a 400k total. With the back still sore, wasnít to be, but ended with

    Squat 155kg (341lb)
    Bench 85kg (187lb)
    Deadlift 150kg (330lb)

    I broke 160 from the floor twice but couldnít get it passed the knee. Not what Iím capable of, but back is still a little sore :/

    Hereís hoping for a short and effective lockdown and Iíll be back as soon as the gyms open.

  9. #19
    Join Date
    Aug 2020
    Posts
    53

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    starting strength coach development program
    Lockdown Busy Work

    So I have decided that rather than become totally inactive/go running (bleh) I will try and do a single set of 100 push ups, and maybe even retain some mass in my shoulder girdle even if strength drops off...

    Week 1:

    Monday 14, 18, 14, 14, 26 (60s rest)

    Wednesday 20, 25, 15, 15, 27 (90s rest)

    Friday 22, 30, 20, 20, 30 (120s rest)

    Not great, but at least the pump is nice...

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