Archangel Texas Method Training Log

[Archangel]

I'm going through the most of the Texas Method programs listed in PP3 over the next year or so. And yes I added upper body pulls, I'm a fan..... I'm starting relatively light to smash through previous PR's. I also do some light Linear/Lateral Acceleration and Sprint Mechanic drills a few times a week.

Day 1
Power Clean 5x3
Squat 5x5
Bench Press/Press 5x5
Pendlay Rows/Chins 3x5
Weighted Planks

Day 2
Power Snatch 4x2
Front Squat 3x3
Press/Bench Press 3x5@80% Volume
Pullups/Rows 2x5
Anti Rotation

Day 3
Squat 1x5
Bench/Press 1x5
Deadlift 1x5
Wtd. Inverted Rows/Chins 2-3 sets
Bi'/Tri's

Bio: Four shoulder surgeries make Low Bar squats hurt my shoulders, but I do them anyway. Presses kinda hurt too, so I do some Press 2.0 and some 1.0. Snatches feel awesome though.

Final LP numbers
Squat 3x5 370
Bench 3x5 225
Press 3x5 142.5
Strict Chinups 19
Power Clean x3 105 (kilo's)
Power Snatch x1 85 (kilo's)
Deadlift 1x5 180 (kilo's)
Bodyweight: 215

[Archangel]

Week One Day One
Power Clean 5x3 80kg
Back Squat 5x5 315 lbs
Bench Press 5x5 195 lbs
Pendlay Row 3x5 80 kg
Plank 3x:30 20 kgs

Notes: I started out pretty light for myself to get into the groove of the program. My hip flexors both hurt like hell, so easing back into this. I'm shooting for 7.5 lb jumps to my Volume Squat each week and 5 lbs for intensity at least for the first weeks. Power Cleans were light as all get out, I'll be going up to 85 kg's next week. Bench was manageable, still getting into the groove with that.

[Archangel]

Week One Day Two Light Day

Posting this from yesterday

Power Snatch 4x2 60 kg
Front Squat 3x3 245 lbs
Press 3x5 115 lbs
Pullups 2x5
Anti Rotation 3x:25

Notes: I sky rocketed through this workout, I didn't know how heavy I wanted to go for Front Squat or Press but both seem like nice starting points for this day. Pullups I will progress with one rep each set per week.

[Archangel]

Week One Intensity Day

Squat 1x5 375
Deadlift 1x5 170 kg=374 lbs
Bench 1x5 235 lbs
Weighted TRX Rows 30 lbs 3 sets
Bi's, Tri's

Notes: I just started deadlifting and I'm using an overhand grip. I'm having an awkward time lowering the bar down to the platform. Squat was fatiguing but didn't feel too heavy. Bench felt very light.

[Archangel]

Week Two Volume Day

Power Clean 5x3 85 kgs
Squat 5x5 322.5 lbs
Press 2.0 5x5 130 lbs
Wt. Chins, 3x5 + 25 lbs
Wt. Plank 3x:35
Then I still had some energy (aka, there's going to be some growth in this program), so I did a number of sprint mechanic drills/short sprints

Notes: Working with an SS coach on my Squat stance, narrowed it quite a bit and found much less hip pain and honestly the squats felt fairly light, lots of room for improvement. Power Cleans still felt light, going to go up another 5 kg's for next week.

[Archangel]

Week Two Light Day

Power Snatch 4x2 62.5 kg
Front Squat 3x3 250 lbs
Bench Press 3x5 185 lbs
DB Row 3x10 90 lbs-Strict
Back Ext. 2x10

Notes: 80% of my 5x5RM from last week is ridiculously light for Bench. Granted my 5x5 is pretty light already so going to keep developing that.

[Seth_H]

Notes: Working with an SS coach on my Squat stance, narrowed it quite a bit and found much less hip pain and honestly the squats felt fairly light, lots of room for improvement.

This was my experience as well, though I think I just accidentally stumbled upon the solution. I had pain in both hip flexors until I narrowed my stance just inside shoulder width. Feels much more natural now, and pain free.

[Archangel]

This was my experience as well, though I think I just accidentally stumbled upon the solution. I had pain in both hip flexors until I narrowed my stance just inside shoulder width. Feels much more natural now, and pain free.

Thanks! I will try this.

Intensity Day Week 3
Squat 1x5 380 -Last rep I felt was a little high
Press 1x5 147.5
Deadlift 1x5 175 kg
Chins 3 sets- 21 total, I was beat up.
Wt Dips, DB Curls

[Archangel]

^That should say Week 2 not Week 3^

Week 3 Volume Day
Power Clean 5x3 90 kg
Squat 5x5 330 lbs -felt good
Bench 5x5 207.5 lbs -felt light, went up 12.5 lbs volume
Wt. TRX Row 30 lbs 3 sets
Wt. Plank 3x :20 25 kg

Notes: I'm getting a cold, but still had a good lifting session. Squats I'm going to keep going up 7.5 lbs on Volume for at least a few more weeks. Bench probably 220 next time. Power Clean 95 kg boom. I wish I could microload the Inverted Row..... Underrated lift, biggest problem is how easy it is to cheat.

[Archangel]

Week 3 Light Day

I had to go Tuesday/Thursday/Friday this week due to work meetings during my normal workout time. I'm a little sore right now, so kind of nervous about my weights tomorrow. But I always find a way to hit my numbers.

Power Snatch 4x2 65 kg
F. Squat 3x3 255 lbs
Press 3x5 120 lbs
Pullups 3x6
Anti Rotation 3x:20 cable machine.

Notes: I still feel weird doing light day Benches and Presses, it's just so light! 80% of my 5x5 is pretty light. Once I get to 70 kg on my Power Snatch, I may start doing 1.25 kg jumps