Can't be bothered to sum up the exact time spent on LP as my training has suffered multiple Corona-induced breaks, the longest of which have lasted multiple months.
Training bests:
Squat: 150kg x 3
OHP: 61kg x 5 / 62.5kg x 3
Bench: 77.5kg x 5
Deadlift: 155kg x 5
During the course of training something obviously went wrong as my deadlift is too weak relative to my squat but I'm hoping to fix that.
Towards the end of LP I introduced sets of 3 as topsets as well as backoff sets for the squat, OHP, and the bench. I don't know if me declaring myself an intermediate justified or not (probably isn't :confused:), but either way I made the decision to jump onto the Texas Method. Also don't know if it was the right thing to do in this scenario, but there's only one way to find out. I'm running it basically as explained by Paul Horn in this video, though the Grey Book has been a very useful resource as well.
Anyways, onto the first day (Intensity day weights are set as follows: for the squat - 140kg, for the press - 57.5kg, and for the deadlift - 147.5kg as I'd recently resumed from yet another break):
20/09/2021 - Volume
Squat: 125kg x 5 x 5 Press: 51kg x 6 x 5 (did an extra set while waiting for the platforms to free up) Deadlift: 125kg x 3 x 5
09-22-2021, 01:17 PM
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22/09/2021 - Recovery
Squat: 100kg x 2 x 5 Bench: 60kg x 3 x 5 Pullups: AMRAP x 3 (11/5/5) - TM calls for chinups but due to the fucked up left wrist I'm still sticking with pullups
5x5 on Monday destroyed me - my quads and hips are totally torched. Today's 100kg was pretty painful.
09-24-2021, 10:33 AM
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24/09/2021 - Intensity
Squat: 140kg x 1 x 5 Press: 58.5kg x 1 x 5 Deadlift: 150kg x 1 x 5
All fairly easy. Deadlifts in particular felt really nice.
09-27-2021, 03:01 PM
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27/09/2021 - Volume
Squat: 128.5kg x 5 x 5 Bench: 66kg x 5 x 5 Deadlift: 127.5kg x 3 x 5
Squat 5x5 was easier than last Monday. Guess I'm already a little adapted to it.
10-01-2021, 08:47 AM
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01/10/2021 - Intensity
Squat: 142.5kg x 1 x 5 Bench: 73.5kg x 1 x 5 Deadlift: 152.5kg x 1 x 5
Unfortunately I had to skip Recovery day this week, despite that though today was relatively easy.
10-04-2021, 06:43 AM
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04/10/2021 - Volume
Squat: 130kg x 5 x 5 Press: 53.5kg x 5 x 5 Deadlift: 130kg x 3 x 5
10-06-2021, 08:54 AM
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06/10/2021 - Recovery
Squat: 105kg x 2 x 5 Bench: 60kg x 3 x 5 Pullups: AMRAP x 3
10-08-2021, 09:39 AM
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08/10/2021 - Intensity
Squat: 145kg x 1 x 5 Press: 60kg x 1 x 4 (failed) Deadlift: 155kg x 1 x 5
The fact that my next heavy Press session is two whole weeks (!!!) from now is really bugging me. I trust the program but intuitively it doesn't seem right.
10-11-2021, 10:09 AM
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11/10/2021 - Volume
Squat: 132.5kg x 5 x 5 Bench: 67.5kg x 5 x 5 Deadlift: 132.5kg x 3 x 5
I feel a pretty sharp pain in my left knee when squatting anything below a quarter-squat. Don't know what it is, I'll see if it goes away until Wednesday.
10-13-2021, 07:59 AM
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13/10/2021 - Recovery
Squat: 106kg x 2 x 5 Press: 50kg x 3 x 5 Pullups: AMRAP x 3
10-15-2021, 09:46 AM
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15/10/2021 - Intensity
Squat: 147.5kg x 1 x 5 Bench: 75kg x 1 x 5 Deadlift: 157.5kg x 1 x 5
10-18-2021, 11:16 AM
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18/10/2021 - Volume
Squat: 135kg x 5 x 5 Press: 53.5kg x 5 x 5 Deadlift: 136kg x 3 x 5
10-25-2021, 10:22 AM
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25/10/2021 - Volume
Was sick last week so I simply repeated the last Volume day today.
Squat: 135kg x 5 x 5 Press: 53.5kg x 5 x 5 Deadlift: 136kg x 3 x 5
10-27-2021, 09:27 AM
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27/10/2021 - Recovery
Squat: 107.5kg x 2 x 5 Bench: 61kg x 3 x 5 Pullups: 3 x AMRAP
10-29-2021, 09:39 AM
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29/10/2021 - Intensity
Squat: 150kg x 1 x 5 Press: 60kg x 1 x 5 Deadlift: 160kg x 1 x 5, 170kg x 1 x 1, 180kg x 1 x 1
11-01-2021, 12:06 PM
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01/11/2021 - Volume
Squat: 137.5kg x 5 x 5 - pretty brutal, though I'm not changing the volume day % offset until 5s on intensity get really grindy forcing me to switch to 2x3 Bench: 68.5kg x 5 x 5 Deadlift: 138.5kg x 3 x 5
11-03-2021, 12:47 PM
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03/11/2021 - Recovery
Squat: 110kg x 2 x 5 Press: 48.5kg x 3 x 5 Pullups: 3 x AMRAP
11-06-2021, 09:06 AM
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06/11/2021 - Intensity
Squat: 152.5kg x 1 x 5 Bench: 76kg x 1 x 5 Deadlift: 162.5kg x 1 x 5
The squat and deadlift sets were a bit grindy but still going strong.
I switched to a Sat/Mon/Wed schedule. Despite it technically being the first day I treated it as an intensity day, so as not to make a 2-week gap between intensity days. Mon will be a recovery day, and I will likely skip next Wed as I already did an intensity day for the week.
11-08-2021, 11:29 AM
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08/11/2021 - Recovery
Squat: 110kg x 2 x 5 Press: 50kg x 3 x 5 Chinups: AMRAP x 3
11-13-2021, 11:31 AM
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13/11/2021 - Volume
Squat: 140kg x 5 x 5 Press: 56kg x 5 x 5 Deadlift: 140kg x 3 x 5
11-15-2021, 11:08 AM
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15/11/2021 - Recovery
Squat: 112.5kg x 2 x 5 Bench: 61kg x 3 x 5 Chinups: 3 x AMRAP
Legs are pretty torched from the last Volume day.
11-17-2021, 10:38 AM
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17/11/2021 - Intensity
Squat: 155kg x 1 x 5 - I started squatting inside of a combo rack and the lack of a mirror in front of me is going to require some getting used to. This set was a bit definitely a bit grindy but okay still. I am debating switching to 2 x 3 next session but I can't really gauge whether it's time for that yet. PPST says that one should make the switch to the next rep scheme on the intensity day (e.g. from 1 x 5 to 2 x 3 to 3 x 2 to 5 x 1 etc... on the squat) before one first fails on it. IDK. Press: 62.5kg x 1 x 5 - a lot easier than expected, volume definitely helps, glad I made a 2.5kg instead of a 1kg jump here Deadlift: 165kg x 1 x 2, 165kg x 1 x 1 - didn't go too well - it was supposed to be a set of 5 but was surprisingly hard for some reason. I had no chalk and I ate too much before the session, that combined with this week's poor recovery is what I think got to me. I will try this weight for a set of 5 again next intensity day, if it moves poorly I will instead switch to triples on deadlift intensity
11-20-2021, 11:38 AM
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20/11/2021 - Volume
Squat: 137.5kg x 5 x 5 Bench: 70kg x 5 x 5 Deadlift: 140kg x 3 x 5
Dropped the volume day percentage offset down to 87.5%.
11-22-2021, 10:29 AM
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22/11/2021 - Recovery
Squat: 110kg x 2 x 5 Press: 51kg x 3 x 5 Chinups: 3 x AMRAP
11-24-2021, 11:01 AM
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24/11/2021 - Intensity
Squat: 157.5kg x 1 x 5 - Every Intensity session I think that I won't be able to grind out a set of five, yet every time I do. I have no idea how to gauge whether to transition down to triples. Bench: 77.5kg x 1 x 5, 80kg x 1 x 5, 82.5kg x 1 x 4 - was bored after the first programmed set, so I did two extra ones, and to my surprise they sort of flew. Next session will be a 2.5kg increase instead of a 1kg one, as it seems to be doing better than before for some reason. Deadlift: 165kg x 2 x 3 - I screwed up here, in hindsight I probably could've done five reps on the first set, instead I settled for 3 so after that I did another triple. As per the program after the first triple I should've done AMRAP @ 80-90%. Hope it's not a big deal.
11-27-2021, 11:37 AM
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27/11/2021 - Volume
Squat: 140kg x 5 x 5 (87.5% offset) Press: 57.5kg x 5 x 5 (90% offset) Deadlift: 137.5kg x 3 x 5 (82.5% offset)
11-29-2021, 09:57 AM
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29/11/2021 - Recovery
Squat: 112.5kg x 2 x 5 Bench: 62.5kg x 3 x 5 Chinups: 3 x AMRAP (11/6/6 IIRC)
12-01-2021, 11:41 AM
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01/12/2021 - Intensity
Squat: 160kg x 1 x 4, 160kg x 1 x 3 - Was aiming for a single set of 5 but couldn't manage more than 4 on the first set. So I did another triple after that, however even the last rep there was quite a grind. Guess this marks the transition to triples on the squat. Knew I should've gone into this session aiming for 2 x 3, but oh well. Press: 63.5kg x 1 x 5 - Quite easy. Deadlift: 167.5kg x 1 x 3, 150kg x 1 x 5 (90% AMRAP)
12-04-2021, 10:55 AM
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04/12/2021 - Volume
Squat: 142.5kg x 5 x 5 (87.5% offset) - last rep of last set was a bit grindy but all in all pretty good Bench: 72.5kg x 5 x 5 (90% offset) - easy Deadlift: 140kg x 3 x 5 (82.5% offset) - not hard per se, but fatiguing after the squat volume
12-06-2021, 10:24 AM
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06/12/2021 - Recovery
Squat: 115kg x 2 x 5 Press: 51kg x 3 x 5 Chinups: 3 x AMRAP (11/6/6)
Recovery is the hardest day for me. Every part of the posterior chain is always sore and painful from the prior workout's volume, but it miraculously gets recovered just in time for Intensity.
12-08-2021, 11:35 AM
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08/12/2021 - Intensity
Squat: 162.5kg x 2 x 3 Bench: 80kg x 1 x 5, 82.5kg x 1 x 4 Deadlift: 170kg x 1 x 3, 153.5kg x 1 x 5 (90% AMRAP)
12-11-2021, 01:27 PM
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11/12/2021 - Volume
Squat: 145kg x 5 x 5 (87.5% offset) (last set here - descent on the last rep was too fast and depth was too deep but it was the last rep of the last set so no big deal - my stance was also a bit wider than usual) Press: 58.5kg x 5 x 5 (90% offset) Deadlift: 142.5kg x 3 x 5 (82.5% offset)
12-13-2021, 10:28 AM
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13/12/2021 - Recovery
Squat: 116kg x 2 x 5 Bench: 65kg x 3 x 5 Chinups: 3 x AMRAP
12-15-2021, 11:22 AM
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15/12/2021 - Intensity
Squat: 165kg x 2 x 3 Press: 65kg x 1 x 4, 65kg x 1 x 5 - dizzy again on the first set so I only managed 4 reps, but I wouldn't accept that so after 7 minutes I did it again and it was a relative breeze. Still managing fives. Deadlift: 172.5kg x 1 x 3, 155kg x 1 x 5 (90% AMRAP) - too easy all of a sudden?
12-18-2021, 11:32 AM
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18/12/2021 - Volume
Was considerably under the weather today but still managed to do all the work.
Squat: 146kg x 5 x 5 Bench: 75kg x 5 x 5 Deadlift: 145kg x 3 x 5
12-20-2021, 10:16 AM
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20/12/2021 - Recovery
Squat: 116kg x 2 x 5 Press: 55kg x 2 x 5 (95% offset compared to volume here as 90% always feels too light) Chinups: 3 x AMRAP
12-22-2021, 11:54 AM
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22/12/2021 - Intensity
Squat: 167.5kg x 2 x 3 - (second set video, low quality because of WhatsApp's dogshit compression) - not much harder than 165kg, however I will be making a jump to doubles next intensity session (so 170kg x 3 x 2) Bench: 82.5kg x 1 x 5, 85kg x 1 x 3 - the first set was as per the program, but I did 85kg just to get a feel for it as well Deadlift: 175kg x 1 x 3, 157.5kg x 1 x 5 (90% AMRAP)
12-25-2021, 11:36 AM
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25/12/2021 - "Volume"
Kinda botched this one. Will increase weight on this week's intensity (to 170kg x 3 x 2) despite not doing the volume. Volume day's percentage offset is also down to 85% from 87.5% as I went onto doubles on intensity.
Squat: / Press: 60kg x 5 x 5 Deadlift: 180kg x 1 x 1
12-27-2021, 11:07 AM
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27/12/2021 - Recovery
Squat: 116kg x 2 x 5 Bench: 67.5kg x 3 x 5 Chinups: 3 x AMRAP (11/7/6)
12-29-2021, 01:16 PM
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29/12/2021 - Intensity
Squat: 170kg x 3 x 2 - Videos: (Set 1, Set 2, Set 3 - the last recording cut off after the first rep however I did do the second one there) Press: 67.5kg x 2 x 3 - made a 2.5kg instead of a 1kg jump on the press (waiting 2 weeks for a 1kg increase isn't fun...), along with the jump to triples. Was relatively easy, volume day offset down to 87.5% as well Deadlift: 177.5kg x 1 x 2, 160kg x 1 x 5 - don't know what happened on the top set, was relatively fatigued and couldn't get the 3rd rep past the knees. I'll cope by saying that it was due to the missed volume this week, so I'll redo 177.5kg next week as well.
This was the last session of 2021. Goals for 2022 (1RMs):
190kg squat
100kg bench
210kg deadlift
75kg press
I am fairly confident that I'll be able to achieve these next year.