My Texas Method Log

[tmiddled]

I've finally decided to start a log to help keep myself motivated, and hopefully receive some feedback on my training (all criticisms welcomed)!

History

I have been 'training' for about 15 months or so. The first 3 months were just my own stupid program, then I went onto ICF 5x5 at the end of May last year.

That was going well for 6 weeks, but I then suffered a snowboarding knee injury, and could not squat or deadlift for a couple of months (took me until end of August, but was still progressing with upper body lifts).

I then was able to fully get back on the program for 1 month (until end of September) and then got golfers elbow real bad. Everything from squats to bench aggravated it so I stopped lifting altogether for 2-3 months. This took me to mid-December in which I slowly started to do machines for a few weeks.

So early January I was able to start Starting Strength (subbing Cleans for Rows and using straps for all pulling exercises, due to elbow). I know it wasn't proper starting strength because of this, and I wasn't super strict, but usually went 3 times a week, sometimes 2. I progressed steadily until about a month ago. (total of about 5 months) which was my second proper stall. I had a couple of weeks off holiday in between.

So I have gained about 5-6 kg (10-13 lbs) in the ~5 months of starting strength. I now weigh 81kg @ 5'8. I may have milked more out of LP, but I wanted a change so decided to move on.

Current Program

~4 weeks ago I started the Texas Method. My starting 5RM were:

S: 120kg (265lbs)
B: 90kg (198lbs)
D: 140kg (309lbs)
P: 56kg (124lbs)

I have a shoulder issue at the moment, so am always benching VD & ID and just low weight pressing on Recovery day. Will hopefully get it checked out by physio soon and can start alternating OHP and Bench accordingly. My program is:

VD:
5x5 Squats (~83% 5RM to start)
5X5 OHP/Bench (~ 86-87% 5RM to start)
1X5 DL
Accessories (anywhere from 0-4 exercises preformed usually at 3 X8-12 supersetted) : abs, bicep, triceps, rear delt fly)

RD
2x5 Squats (80-85% of VD)
3X5 OHP/Bench (90% of previous 5X5)
3X AMRAP chinups (usually supersets with Bench/Press)
5X10 Weighted Hyperextensions
Accessories - tris, rear delt fly (if skipped Monday).

VD
1X5 Squats max
1X5 B/P max
5X3 Power Cleans (still working on form, I suck)
1 x 60 sec weighted plank
1 X 90 sec weighted bridge
Thinking of adding grip work here or recovery day too

I don't do much conditioning but I I surf (which is pretty good cardio) 2-5 times a week and try and run once a week (unless I've surfed a tonne).

My goal is to get as strong as possible whilst maintaining low body fat. I don't want to get too big maybe max out at 85kg. My short term goals are:

140kg (3 plate) 5 rep squat
160kg (3.5 plate) 5 rep DL (no straps)
100kg (2 plate) bench (almost there :-)

I'll prob start cutting dialing back the calories within 6 weeks or so (hopefully I've hit these goals). I'll prob try and check in weekly progress.

On a side note, my training isn't overly consistent, as I prioritise surfing when the waves are good. Saying that, I usually do go 3 times a week, occasionally only 2 (in which I will skip recovery day probably).

The next 4 posts will be the weeks I've already done.

[tmiddled]

Week Ending 24/05/2014

VD:
S: 97.5kg 5x5
B: 77.5kg 5x5
D: 125kg 1x5
Accessories: biceps & triceps

I dropped deadlifts back as I stalled after starting strength

ID (Missed Recovery Day this week):
S: 122.5kg 1x5
B: 92.5kg 1x5
PC: 5x3 (horrible form, re-read chapter in SS)
1min weighted plank
1.5 min weighted bridge

[tmiddled]

Week Ending 31/05/2014

VD:
S: 100kg 5x5
P: 45kg 5x5
D: 130kg 1x5
Accessories: nil

RD:
S: 80kg 2x5
B:70kg 3x4
Chin/pulls: 13,10,10
Back Extensions 5x10 with 5kg

Chins were quite hard, not sure if I should be exerting myself on RD, but will keep going until I have issues progressig (unless anyone has any opinions??)

ID:
S: 125kg 1x5
P: 57.5kg 1x4
PC: 5x3 @ 62.5 (tried to improve form, but still not good)
1min weighted plank
1.5 min weighted bridge

A shoulder issue that has been troubling me for a few months flared up on the 4th rep of the press. Decided to just bench on VD & ID from here on out, until I see someone.

[tmiddled]

Week Ending 7/06/2014

VD:
S: 102.5kg 5x5
B: 80kg 5x5
D: 135kg 1x5
Accessories: tris, bis rear fly and abs

RD:
S: 82.5kg 2x5
P: 40.5kg 3x4
Chin/pulls: 3 X AMRAP
Back Extensions 4x10 with 6kg

Shoulder bloody flared up again even pressing light weight, trying to improve form with help in this thread

Didn't do the 5th set of back extensions as the 4th set was really hurting my lower back (I have lower back issues).

ID:
S: 127.5kg 1x5
B: 95kg 1x4 (couldn't push out the last rep)
PC: 5x3 @ 62.5 (tried to improve form, but still not good)
1min weighted plank
1.5 min weighted bridge

[tmiddled]

Week Ending 14/06/2014

VD:
S: 102.5kg 5x5
B: 82.5kg 5x5
D: 135kg 1x5 (meant to do 137.5 but calculated wrong)
Accessories: nil

RD:
S: 82.5kg 2x5
P: 40.5kg 3x4
Chin/pulls: 3 X AMRAP
Back Extensions 5x10 with 6kg
accessories: tris

Shoulder bloody flared up again even pressing light weight. Decided to do db presses the following recovery day to see how I go

ID:

I decided to repeat squat weight, as wasn't happy with my depth. See 3rd post here

Failed for second week in a row on bench. Will repeat weight next time.
S: 127.5kg 1x5
B: 96kg 1x3 (couldn't push out the last 2 reps)
PC: 5x3 @ 62.5 (tried to improve form, but still not good)
1min weighted plank
1.5 min weighted bridge

[tmiddled]

Week Ending 21/06/2014

OK, last post and I will be up to date...

Week Ending 7/06/2014

VD:
S: 105kg 5x5
B: 82.5kg 5x5
D: 137.5kg 1x6
Accessories: tris, bis

RD:
S: 85kg 2x5
P: 20kg 3X8 (dumbells, no pain in shoulder)
Chin/pulls: 3 X AMRAP
Back Extensions 5x10 with 7kg
Grip work - DL is feeling hard, with grip being the weak link (I have small hands). I don't want to rely on straps.

Significant lower back pain during last set of back extensions. Will not do last set when back is feeling fatigued.

ID:
S: 130kg 1x5
B: 96kg 1x5
PC: 5x3 @ 62.5 (tried to improve form, but still not good)
1min weighted plank
1.5 min weighted bridge

Woo hoo, smashed squat and bench. They didn't even feel that hard, hopefully I went to depth on squats. Was too lazy to take footage, will do it next week.

[tmiddled]

Week Ending 28th June 2014

VD:
S: 107.5kg 5x5
B: 83.5kg 5x5
D: 140kg 1x6
Accessories: bis rear delt

RD:
S: 85kg 2x5
P: 40kg 2x5
Chin/pulls: 3 X AMRAP
Back Extensions 4x10 with 7kg
Grip work. 47.5 kg dumbell holds

ID:
S: 132.5kg 1x3 (tried for 5 reps)
B: 97.5kg 1x3 (tried for 5 reps)
PC: 5x3 @ 60 (tried to improve form, but still not good)

Failed on both squat and bench this week. Not really sure what to do, as I'm pretty sure my VD is ok. It was the same percentages as last week which I quite easily made my sets.

Maybe I didn't eat enough during the week. I think I'll just retry (same VD & ID) this week and see how I go.

[tmiddled]

It's a long time since I posted, but I'll try and get back on track.

I was sick for a little while so took around a week off.

[tmiddled]

OK, so I have changed it up a bit now. Firstly I changed from Tue (VD) Thur (RD) Sat(ID) to Thr (VD) Sat (RD) Mon (ID).

Most importantly I cut calories as I'm not happy with the pudgy gut I have formed. I will closely monitor how I go with TM on a cut as I have read bad stories. I will probably frequently skip Recovery Day, and I suspect I will drop back weight/sets and or reps on VD depending on how I feel. I have also moved Deadlifts to ID to reduce the load on VD. I may skip PC's on VD depending on how I feel.

I suspect I won't increase weights much, but I will keep trying. Below is for ID on 21st July

VD:
S: 107.5kg 2x5, 100kg X 3x5
P: 50kg ramped with 1 set on 50kg x5
PC: 60kg 5x3
Accessories: bis rear delt

RD:
S: 82.5kg 2x5
B: 70kg 3x5
Chin/pulls: 3 X AMRAP
Back Extensions 4x10 with 7kg

ID:
S: 132.5kg 1x3 (tried for 5 reps)
P: 55kg 1x3 (tried for 5 reps)
DL: 140kg x 1x5