Probably Premature Intermediate Program: 4-day Split Texas Method

[Bar-barian]

I decided to mix up my program a bit with a major de-load, reprogram and reset. I realized that I was high-bar squatting and wanted to transition to low-bar, also I felt my legs were outpacing my upper body and finally I wanted to explore the world of Olympic lifting. So, I crafted a program that focused on a different power-lift a day for PR and a complementary one for volume (no DL volume of course).

Workout 1 is Press Max plus Bench volume with some bi/tri assists. Workout 2 is Squat Max plus DL assists and Olympic lifts. After a rest day, workout 3 is Bench Max plus Press Volume. Workout 4 is DL max plus squat volume, including overhead squat and front squats. Workout 5 is a conditioning workout of running, biking and swimming. Then another rest day. I stay motivated since I PR every single workout and each workout is a manageable 90 minutes. Also, since it is an upper/lower split I get adequate recovery time, even with the conditioning.

[Bar-barian]

Workout 1: August 3, 2013
Standing Barbell Shoulder Press (OHP):
45 lb x 10 reps (+58 pts)
95 lb x 5 reps (+69 pts)
135 lb x 5 reps (+90 pts)
Barbell Bench Press:
45 lb x 10 reps (+43 pts)
135 lb x 5 reps (+67 pts)
175 lb x 5 reps (+88 pts)
175 lb x 5 reps (+88 pts)
175 lb x 5 reps (+88 pts)
Cable Crossover:
36 lb x 10 reps (+10 pts)
Increase
Barbell Curl:
45 lb x 10 reps (+15 pts)
65 lb x 5 reps (+15 pts)
85 lb x 3 reps (+14 pts)
100 lb x 5 reps (+19 pts)
100 lb x 4 reps (+17 pts)
Lower weight
Chin-Up:
5 reps || assisted || 100 lb (+17 pts)
5 reps || assisted || 90 lb (+20 pts)
5 reps || assisted || 90 lb (+20 pts)
Machine Chest Fly (Pec Deck):
45 lb x 10 reps (+10 pts)
105 lb x 10 reps (+15 pts)
105 lb x 12 reps (+16 pts)

[Bar-barian]

Barbell Squat:
45 lb x 10 reps (+42 pts)
135 lb x 5 reps (+66 pts)
225 lb x 3 reps (+97 pts)
315 lb x 5 reps (+222 pts)
Power Clean:
135 lb x 3 reps (+55 pts)
155 lb x 3 reps (+63 pts)
155 lb x 3 reps (+63 pts)
155 lb x 3 reps (+63 pts)
155 lb x 3 reps (+63 pts)
155 lb x 3 reps (+63 pts)
Pendlay Row:
135 lb x 5 reps (+49 pts)
135 lb x 5 reps (+49 pts)
135 lb x 5 reps (+49 pts)
Farmer's Walk:
40' 0" || 90 lb (+22 pts)
40' 0" || 90 lb (+22 pts)
40' 0" || 90 lb (+22 pts)
Weighted Hyperextension:
25 lb x 10 reps (+9 pts)
25 lb x 10 reps (+9 pts)
25 lb x 10 reps (+9 pts)

[Bar-barian]

August 6: 2013
Barbell Squat:
275 lb x 5 reps (+169 pts)
Front Barbell Squat:
45 lb x 6 reps (+40 pts)
135 lb x 5 reps (+69 pts)
135 lb x 5 reps (+69 pts)
185 lb x 3 reps (+78 pts)
205 lb x 2 reps (+75 pts)
Overhead Dumbbell Squat:
1 lb x 1 reps (+11 pts)
45 lb x 5 reps (+29 pts)
95 lb x 2 reps (+27 pts)
Barbell Deadlift:
135 lb x 5 reps (+66 pts)
225 lb x 3 reps (+97 pts)

I was pressed for time so this was shorter and I lost my straps, so couldn't lift heavy.

[Bar-barian]

Barbell Bench Press:
45 lb x 10 reps (+43 pts)
135 lb x 5 reps (+67 pts)
205 lb x 5 reps (+108 pts)
Standing Barbell Shoulder Press (OHP):
45 lb x 10 reps (+58 pts)
95 lb x 3 reps (+55 pts)
115 lb x 5 reps (+79 pts)
115 lb x 5 reps (+79 pts)
115 lb x 5 reps (+79 pts)
Dumbbell Raise:
20 lb x 10 reps (+17 pts)
20 lb x 10 reps (+17 pts)
Front Dumbbell Raise:
15 lb x 10 reps (+17 pts)
20 lb x 10 reps (+17 pts)
Dumbbell Shrug:
60 lb x 10 reps (+23 pts)

[Bar-barian]

Workout 5: August 12

Standing Barbell Shoulder Press (OHP):
45 lb x 10 reps (+58 pts)
95 lb x 5 reps (+69 pts)
115 lb x 3 reps (+63 pts)
140 lb x 5 reps (+94 pts) PR +5
Barbell Bench Press:
45 lb x 10 reps (+43 pts)
135 lb x 5 reps (+67 pts)
155 lb x 3 reps (+62 pts)
180 lb x 5 reps (+91 pts)
180 lb x 5 reps (+91 pts)
180 lb x 5 reps (+91 pts)
Machine Chest Fly (Pec Deck):
45 lb x 11 reps (+10 pts)
120 lb x 10 reps (+17 pts)
120 lb x 10 reps (+17 pts)
Chin-Up:
6 reps || assisted || 90 lb (+23 pts)
6 reps || assisted || 90 lb (+23 pts)
6 reps || assisted || 90 lb (+23 pts)
Barbell Curl:
45 lb x 10 reps (+15 pts)
80 lb x 5 reps (+17 pts)
80 lb x 5 reps (+17 pts)
Standing Overhead Barbell Triceps Extension:
45 lb x 5 reps (+9 pts)
65 lb x 10 reps (+12 pts)
Dumbbell Bench Press:
25 lb x 10 reps (+45 pts)
55 lb x 10 reps (+67 pts)

[Bar-barian]

Barbell Squat:
45 lb x 10 reps (+42 pts)
135 lb x 5 reps (+66 pts)
225 lb x 3 reps (+97 pts)
325 lb x 5 reps (+237 pts) +10 PR for Lowbar squat, still 20 lbs below HB PR
Power Snatch:
45 lb x 2 reps (+30 pts)
95 lb x 2 reps (+42 pts)
115 lb x 2 reps (+48 pts)
115 lb x 2 reps (+48 pts)
115 lb x 2 reps (+48 pts)
115 lb x 2 reps (+48 pts)
115 lb x 2 reps (+48 pts)
115 lb x 2 reps (+48 pts)
First time, Snatching is fun!
Pendlay Row:
45 lb x 10 reps (+31 pts)
95 lb x 5 reps (+37 pts)
155 lb x 5 reps (+56 pts)

Weighted Hyperextension:
35 lb x 10 reps (+9 pts)
35 lb x 10 reps (+9 pts)
35 lb x 10 reps (+9 pts)
Plank:
30 sec (+10 pts)
45 sec (+15 pts)
60 sec (+21 pts)
Romanian Deadlift:
45 lb x 10 reps (+33 pts)
135 lb x 5 reps (+52 pts)
225 lb x 5 reps (+95 pts)
225 lb x 5 reps (+95 pts)
225 lb x 5 reps (+95 pts)
First time for this. I like. Good grip work.

[Bar-barian]

Workout 7: August 15
Dumbbell Shrug:
65 lb x 5 reps (+20 pts)
65 lb x 8 reps (+23 pts)
Barbell Bench Press:
45 lb x 11 reps (+44 pts)
135 lb x 5 reps (+67 pts)
185 lb x 3 reps (+76 pts)
210 lb x 5 reps (+112 pts)
Standing Barbell Shoulder Press (OHP):
45 lb x 10 reps (+58 pts)
85 lb x 5 reps (+64 pts)
105 lb x 3 reps (+59 pts)
120 lb x 5 reps (+82 pts)
120 lb x 5 reps (+82 pts)
120 lb x 5 reps (+82 pts)
Front Dumbbell Raise:
20 lb x 13 reps (+18 pts)
20 lb x 20 reps (+20 pts)
Go to 25
Dumbbell Side Lateral Raise:
20 lb x 12 reps (+36 pts)
20 lb x 12 reps (+36 pts)
Barbell Squat:
135 lb x 10 reps (+77 pts)
Dumbbell Bicep Curl:
20 lb x 6 reps (+24 pts)
20 lb x 6 reps (+24 pts)
Standing Dumbbell Shoulder Press:
45 lb x 5 reps (+54 pts)
50 lb x 5 reps (+58 pts)
Lat Pulldown:
108 lb x 10 reps (+24 pts)
132 lb x 10 reps (+28 pts)
144 lb x 6 reps (+27 pts)

[Bar-barian]

Trying out some new exercises.

Pendlay Row:
135 lb x 5 reps (+49 pts)
Romanian Deadlift:
135 lb x 5 reps (+52 pts)
Sumo Deadlift:
225 lb x 5 reps (+121 pts)
Barbell Deadlift:
350 lb x 5 reps (+281 pts)
Barbell Squat:
285 lb x 5 reps (+181 pts)
285 lb x 5 reps (+181 pts)
285 lb x 5 reps (+181 pts)
Overhead Barbell Squat:
45 lb x 5 reps (+36 pts)
45 lb x 3 reps (+28 pts)
85 lb x 5 reps (+47 pts)
Front Barbell Squat:
135 lb x 5 reps (+69 pts)
185 lb x 3 reps (+78 pts)
205 lb x 5 reps (+111 pts)
Goblet Squat (kettlebell):
44 lb x 5 reps (+31 pts)
44 lb x 5 reps (+31 pts)
Goblet Squat (dumbbell):
30 lb x 10 reps (+33 pts)
Dumbbell Squat:
50 lb x 5 reps (+52 pts)
65 lb x 5 reps (+63 pts)
Other Weightlifting:
405 lb x 1 reps (+66 pts)
Ab Wheel (kneeling):
5 reps (+9 pts)
5 reps (+9 pts)
5 reps (+9 pts)
Shoulder Dislocation:
10 reps (+5 pts)
10 reps (+5 pts)
Squat Stretch:
1 sec (+5 pts)
Stretching:
0:05:00 (+2 pts)
Toe Touches:
10 reps (+1 pts)

[Bar-barian]

Workout 9: August 19

Dumbbell Bench Press:
0.5 lb x 1 reps (+15 pts)
25 lb x 10 reps (+45 pts)
60 lb x 7 reps (+67 pts)
60 lb x 6 reps (+65 pts)
Barbell Bench Press:
0.5 lb x 1 reps (+15 pts)
45 lb x 10 reps (+43 pts)
135 lb x 5 reps (+67 pts)
155 lb x 3 reps (+62 pts)
181 lb x 5 reps (+92 pts)
181 lb x 5 reps (+92 pts)
181 lb x 5 reps (+92 pts)
Standing Barbell Shoulder Press (OHP):
45 lb x 10 reps (+58 pts)
95 lb x 5 reps (+69 pts)
115 lb x 3 reps (+63 pts)
142.5 lb x 5 reps (+95 pts)
Machine Chest Fly (Pec Deck):
45 lb x 10 reps (+10 pts)
120 lb x 12 reps (+18 pts)
120 lb x 12 reps (+18 pts)
Chin-Up:
5 reps || assisted || 90 lb (+21 pts)
5 reps || assisted || 90 lb (+21 pts)
4 reps || assisted || 90 lb (+18 pts)
Stopped due to pain in sides.
Barbell Curl:
65 lb x 5 reps (+15 pts)
80 lb x 8 reps (+19 pts)
80 lb x 8 reps (+19 pts)
Standing Overhead Barbell Triceps Extension:
1 reps (+5 pts)
65 lb x 12 reps (+12 pts)
65 lb x 10 reps (+12 pts)
Barbell Squat:
135 lb x 10 reps (+77 pts)