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LRB's Log
A little about myself: Age 25, student at OU Nursing school in Duncan OK. Played sports all through high school and played college baseball for four years but only serious weight training since Summer 2011.
5'10"
195 Body-weight
SQ 415.......... 7/24/12: 423...........1/7/13: 450
DL 425........................................
BP 275.......... 10/01/12: 280.........
PR 160.......... 10/01/12: 165.........
PC 255........................................ 1/9/13: 275
Snatch 185........................................ 1/9/13: 195
Goals by April 2013: SQ 480, DL 465, BP 295, PR 180, Squat Clean 295, Power Snatch 205
Today picked from where I started on the Texas Method
SQ 1*5 @ 365
Press 1*3 @ 150
PC 3*5 185, 195, 205, 210, 215
Felt good on all lifts. Will move up next week
Last edited by LRB; 03-06-2013 at 09:12 AM.
Reason: New PRs and Goals
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Volume day
SQ 5*5 315
BP 5*5 230
DL 1*5 365
Great day in the garage. DL went very well on all lifts with no fails and squatting volume is becoming easier. Did less warm up sets for squat which gave me more juice at the end.
Last edited by LRB; 07-04-2012 at 08:13 PM.
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Recovery Day
Was out of the house with no wight room so did some sprints and body weight stuff
8 60 yard sprints (trying to beat my dog to his Frisbee; Strike: 8 Landin: 0)
2*10 one legged pistol squats
4*5 hand stand push-ups
2 minute max push-ups: 105 reps
a little ab work for S's&G's
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Intensity Day
Started training at 9:00 PM tonight due to class and tests all day today. Did well on my tests and waited for it too cool down a little. Decided to go up on SQ today because my last warm up set @ 355 felt very good. Wrapped knees today as well. Tough day but new SQ PR. Too late at night for me to train but didn't want to skip a day bc of consistent gains.
Squat 1*5 @ 379 (PR)
BP 1*3 @ 250 (failed on 3rd rep) tried twice. Still fine tuning grip width.
PC 5*3 135, 185, 205, 215, 225 will move up next week
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Volume Day
Well I find myself training late today again. toughest day in a long time. Failed on DL @ 378 for 5 reps so did 315 for 5 and then 2 more reps. Warm up consisted of a light jog. Plyos and then a couple sprints. SQ warm up: 45#10reps,135#5reps, 185#3reps, 225#4reps. 275#1rep
SQ 5*5 @ 315 Stayed at 315 for volume this week.
PR 5*5 @ 135
DL 1*5 @ 315
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Recovery day
Warmed up with 800m jog, light stretching. Sq warm up 45#, 135#, 185#, 225#. Right elbow tendinitis started flaring up today. Kept me from performing chins.
SQ 2*5 @ 280
BP 3*5 @ 205
Ring Dips 2*10 body-weight
Overhead SQ 2*3 @ 155
light snatch 2*3 @ 155
Really focusing on putting on more body weight with GOMAD and more food consumption. See if I can hit body weight of 190-195 by October. Been weighing in around 183 consistently.
Last edited by LRB; 07-15-2012 at 12:01 PM.
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Intensity Day
Right elbow tendinitis, back strain and a failed 384 for 5 set the tone for my training today. Probably a hint to tone it down for a week and recover so that is what I will do. I've been doing good with GOMAD just need to heal a little then proceed in a week or two. I did manage to get a little work in today. (Really I'm just saying that to help myself feel better.... It feels like I didn't do shit.)
SQ 1*5(fail, 3reps) @ 384
PR 1*3 @ 145
PC not happening
did do some chins and shrugs... damn
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Recovery Day/ Heavy Bench
Well I'm back from a couple days off. Did some sprints to warm up and stretching.
6-60yd sprints
BP 135*5 185*3 205*1 225*1 245*1 265*1 270*1 275*1 (Tied PR)
Snatch 95*5 105*5 115*5 135*5
Went on to do some accessory work with chest and back flys, shrugs, and band shoulder exercises.
It was good to get back in the garage even in the 105 degree Oklahoma weather. Here come Tuesday I plan on maxing out on SQ, DL, and maybe PC. Pick back with volume day with TM starting Thursday or so.
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SQ and DL Max out
Maxed out at SQ and DL. Squat went well with a PR of 423 failed DL at 423 so that frustrating.
SQ 423(PR), 434 fail
http://www.youtube.com/watch?v=0i3T1...&feature=g-upl[/video]
here is the failed attempt
http://www.youtube.com/watch?v=laboo...&feature=g-upl
DL @ 401, 423 fail
DL was weak. I feel like my DL should be about what my squat is or even a little higher. I don't know if I should add more assistance DL work in or paractice sets. I'll add more lighter DL sets I believe in with program to practice form and of course keep eating and GOMAD. Any input and or advice would be much appreciated.
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Volume Day
Felt good with all lifts. Obviously I needed that week off to rest. I added more sets to my DL to help with mechanics. DL's were sets of 5 that worked up to work set. DL sets of 5: 135, 225, 315, 360. Reset on DL and Press. Continuing to move forward on SQ.
SQ 5*5 @ 320
PR 5*5 @ 122
DL 1*5 @ 360
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