Scrawn78 on the Texas Medicine

[Scrawn78]

My Starting Strength log:
http://startingstrength.com/resource...ad.php?t=35962

SEX: Male
AGE: 35
HEIGHT: 168cm
WEIGHT: 71kg
BEST LIFTS: Squat 97kg x 5; Bench Press 73kg x 5; Deadlift 138kg x 5; Press 55kg x 5

[Scrawn78]

I've not picked up a weight in just over a week due to a major project at work and very late nights. I'm starting the Texas Method halfway through a diet. I've decided to take three months to lose a bit of fat. My daily calories at the moment are working out at about 2300. I've found in the past that making progress requires me getting in 3000kCals. The scales tell me I've not lost much weight at all over the past month, but I've definitely got less of a belly on me. I'm awaiting a response from Andy regarding splitting volume day into two. Other than that, I'm going to try and stay faithful to TM as described in Rip's book. Except I'm not doing power-cleans, and I haven't the facility for glute-ham raises.

SQUAT
20kg x 5
40kg x 5
60kg x 3
70kg x 2
80kg x 1
86kg x 1
88kg x 5 x 5
http://www.youtube.com/watch?v=I-mP0_vFHUU

DEADLIFT
70kg x 3
90kg x 2
110kg x 1
130kg x 1
135kg x 4
http://www.youtube.com/watch?v=Ddhf_aQvqK0

...In the evening...
HIIT
Joggging with approx 8 x accelerations (accelerating to all-out sprint then holding pace [and breath] for approx 5 secs).

[Scrawn78]

Following Andy's advice, I'll be following this basic plan:

SATURDAY
Bench Press 5RM
Press 5 x 5
Chins

SUNDAY
Squat 5 x 5

TUESDAY
Press 5RM
Bench Press 5 x 5

WEDNESDAY
Squat 5RM
Deadlift 5RM

[Scrawn78]

PRESS 3RM
20kg x 5
30kg x 3
40kg x 2
50kg x 1
56kg x 3
http://www.youtube.com/watch?v=OMvUsD-uYzU

BENCH PRESS VOLUME
40kg x 3
50kg x 2
60kg x 1
68kg x 5 x 5
http://www.youtube.com/watch?v=Fl5itxD9vTI

BARBELL ROW
20kg x 5
40kg x 3
50kg x 2
60kg x 1
68kg x 6; 64kg x 7; 60kg x 8
http://www.youtube.com/watch?v=B8tzlzAqXrM

[Scrawn78]

SQUAT 5RM
20kg x 5
40kg x 3
60kg x 2
70kg x 1
80kg x 1
90kg x 1
95kg x 2
http://www.youtube.com/watch?v=oxjiSi_-czM
I think I was expecting this to be easier than it was. So after two reps I thought 'Nope. Too heavy' and racked it. Looking back at the video, I've certainly put more effort in in the past.

RDL
70kg x 3
90kg x 2
110kg x 1
118kg x 8 x 2
http://www.youtube.com/watch?v=kAo3LfZfW_Q

CALF RAISE (single-leg w/dumbell)
BW+12kg x 8 x 2

[Scrawn78]

HIIT
10-12 very short all-out sprints, with jogging/walking in between.
I pulled a hip-flexor on about the third sprint.

[Scrawn78]

BENCH 3RM
20kg x 5
40kg x 3
60kg x 2
66kg x 1
70kg x 1
76kg x 3
http://www.youtube.com/watch?v=xZ-F2sfshec

PRESS VOLUME
20kg x 5
40kg x 2
48kg x 1
50kg x 5 x 5
http://www.youtube.com/watch?v=PzVwxVaLvaE

PULL-UP
BW x 12
http://www.youtube.com/watch?v=aV5IIFnaTMQ

CHIN
BW+20kg x 5,4
http://www.youtube.com/watch?v=yRdgEdqZ1PE

I've decided to drop barbell rows in favour of pull-ups. And also to use the volume/intensity idea with chins & pull-ups. Intensity means max reps with bodyweight. So I'll do intensity pull-ups followed by volume chins on a Saturday, and intensity chins followed by volume pull-ups on a Tuesday. I didn't feel up to doing more than two chinning sets today.

[Scrawn78]

SQUAT VOLUME
20kg x 5
40kg x 3
60kg x 2
70kg x 1
80kg x 1
86kg x 1
89kg x 5; 80kg x 5 x 4
http://www.youtube.com/watch?v=0Kvy3Nbm2yQ
I feel I really need a bigger run-up for this Texas Method. Hence me dropping the weight down to 80kg. It wasn't especially easy even with the 17kg drop from my PB. But I know that I was definitely getting the proper depth on all reps.

DEADLIFT
70kg x 2
90kg x 1
110kg x 1
130kg x 1
135kg x 2
http://www.youtube.com/watch?v=iA42iXo3TNE
Looks like I'll need to reduce the weight for these also. I suppose the calorie deficit is really starting to take effect on my strength.

[Scrawn78]

CARDIO
Cycling: Marsh Lane Hill x 1

CALF RAISE (single-leg)
BW+9kg x 5 x 3

[Scrawn78]

PRESS 3RM
20kg x 5
30kg x 3
40kg x 2
50kg x 1
54kg x 1
57kg x 3
http://www.youtube.com/watch?v=EvG0oPBUJcw

BENCH PRESS VOLUME
40kg x 3
60kg x 2
66kg x 1
69kg x 5 x 5
http://www.youtube.com/watch?v=pL0bFun_S7I

CHIN MAX REPS
BW x 13
http://www.youtube.com/watch?v=HKpLbyc6qTo

PULL-UP VOLUME
BW+10kg x 5 x 3
http://www.youtube.com/watch?v=Mlntef6LAe0