20x10
60x5
100x5
140x5
160x1x10 singles. On the minute every minute.
Ezy curl:
20x10
30x5
34x8
34x8
34x8
34x8
Squats were fucking hard. On film they were fine...LOL. So i just kept going and they just kept coming. Left knee wasnt crazy about the 5th set. See how we go, easy to drop back to 4 if i need to. Is only once a week the 5x5 in any case.
Bench was tiring! Making a greater effort with the technique after studying some more. Literally couldnt get any tighter today, scaps as close to each other as possible, feet back and under. So tight during the warmups i had trouble getting the bar to touch my chest...which is what im aiming for.
Deads felt good. All double overhand. Today signalled the beginning of the first cycle of The Texas method. Modified slightly with the deadlifts on volume day instead of an accessory or cleans. And there will be no snatching...
Good day really. Light day on Wednesday, before a heavy set of 5 on Friday with 140kg, 97.5 on bench, and 180 on deads. Should be fun.
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07-17-2019, 03:25 AM
Timeah
Light day today.
Paused squats:
20x5
60x5
80x5
100x5
100x5
Press:
20x8
40x5
43x5
43x5
43x5
43x5
43x5
Bent Row:
40x8
60x5
80x5@rpe 6
80x5@rpe 6
80x5@rpe 7
EZY curls:
20x10
32.5x5
41x5@7
41x5@7
41x5@7
41x5@8
Good session. Mostly a light day. But everything felt pretty good. Ive added bent row now (still cant chin....), didnt know where to start, 80kg felt like a good spot.
Paused squats were good. I like these for really engraining good positioning. 2x5 keeping them low stress.
Press was also light. Curls keep increasing...rpe 7 max on any set. Maybe rpe 8 on the last, felt slightly harder. SRA working super well with the 8's and the 5's. Being a small (thats what she said) muscle group, recovery is nothing. Still cant do a fucken chinup without pain in my right tricep. Tried to losen it all up, including lats, to see if it would help - did nothing. Rows dont hurt, so in they go in lieu of a 3rd deadlift.
07-19-2019, 05:40 AM
Timeah
Squats:
20x8
60x5
80x5
100x5
120x3
132.5x2
140x5
Bench:
20x8
50x5
70x5
85x5
95x5
Deadlift:
20x8
60x5
100x5
140x5
160x3
180x5
Ezy curl:
20x10
30x5
34.5x8
34.5x8
34.5x8
34.5x8
Pretty good. Bench felt CRAZY light today.
Rpe 5 or 6. Ive been implementing some technique changes/improvement regarding positioning and bracing. Made it feel incredibly easy and powerful. I REALLY want a bench PR in the coming months!
Deadlifts felt hard...squats were ok.
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07-22-2019, 03:38 AM
Timeah
Good day!
Week 2 day 1.
Squats:
20x8
60x5
80x5
100x5
120x3
127x5
127x5
127x5
127x5
127x5
Overhead Press:
20x8
40x5
49x5
49x5
49x5
49x5
49x5
Deadlift:
20x8
60x5
100x5
140x5
162.5x1x10 singles.
Ezy curls:
20x10
33.5x5
42x5
42x5
42x5
42x9 big pb. All very strict. Rpe 9.5
Squats felt really good. Much better this week than last week. Last week had me questioning whether using 5x5 straight out of the blocks on this block was intelligent.
Was pretty comfortable today, as it should be really. For the last 3 or 4 squat sessions ive been using a thumbless grip...and just like that, my bar path is now totally vertical LOL. The trouble with self coaching.
Press was equally simple.
Deadlifts were fun. First 7 singles were completed using normal double overhand grip, the last 3 were completed using hook grip. Hurt a little, not much.
Curls were a big PR. Maintaining full strictness! My heaviest ever set all time is 50x1, and 40x8. Not anymore. This should transfer to a more stable bench press in time.
Also tested chinups again...i can now get half way before the searing pain takes over. LOL. Progress is progress.
07-24-2019, 04:34 AM
Timeah
Light day today.
Paused squats:
20x5
60x5
80x5
102.5x5
102.5x5
Bench:
20x8
40x5
60x5
80x5
80x5
80x5
80x5
80x5
Bent row:
20x10
60x5
80x6
87.5x5
87.5x5
Ezy curls:
20x10
30x5
35x8
35x8
35x8
35x8
Great little session. Everything felt good. Hopefully a good thing leading into the heavy day this friday.
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07-27-2019, 03:00 AM
Timeah
Had a big tooth pulled on Thursday, so trained today (saturday) instead of friday as i was still getting a little bleeding.
Squats:
20x5
60x5
80x5
100x5
120x4
132.5x2
142.5x5@8 very good.
Press:
20x8
40x5
50x5
54x5@7
Deadlift:
60x5
100x5
140x5
162.5x3 Hookgrip PB...never actually done a rep set before. Ha. Ouch...but not as bad as i expected.
185x5@7. Was easy as. Used straps in lieu of hookgrip...not using mixed grip currently. Feels fucked.
Ezy Curl:
20x10
30x5
37.5x2
43x5
43x5
43x5
43x5
Great session.
07-27-2019, 04:23 AM
Timeah
A clip from tonight.
Still a work in progress my technique, but we are working through it. ;)
I'm wondering if this Log should be in the intermediate section?
Happy to leave it here....just a thought.
8 strong weeks in now. 6 weeks of NLP. It started getting real hard, or i should say, deadlifting was starting to get real hard every session.
So i moved in Texas Method. Running the template very close to standard bar a couple small thought out changes.
The layout, if you havnt picked up on it yet:
Week 1
Day 1:
Squats: 5x5 ~ 90% of day 3.
Press/Bench: 5x5 ~ 90% of day 3.
Deadlifts: 10x1. yep 10 singles with ~ 90% of day 3. give or take. I complete these on the minute, every minute. Its more about practicing the setup 10X. Have found good success with these in the yers previous.
Day 2:
Paused Squats: 2x5 ~ 80% of day 1.
Bench: 5x5 ~ 80% of previous volume day.
Strict bent row: 3x5
Day 3:
Squats: 1x5
Press/Bench: 1x5
Deadlift: 1x5
I like the setup so far and will push it for as long as i can, then i'll rest and do it again with a small adjustment if i feel it neccesary. From the start, for me, it looks like it will be too light on in terms of volume for the pressing movements (i already made the light day 5x5), so i might add ONE set to the heavy day, either a set accross or a back down. Hesitant to change much more than ONE thing at a time.
Loving following along on other lifters logs of all strength levels also, great site we have here.
Peace.
Tim.
07-29-2019, 05:15 AM
Timeah
Week 3.
Squats:
20x8
60x5
80x5
100x5
120x4
130x5
130x5
130x5
130x5
130x5
Bench:
20x8
50x5
70x5
85x5
92.5x5
92.5x5
92.5x5
92.5x5
92.5x5
Deadlift:
60x5
100x5
140x5
165x1x10 singles.
First 7 double overhand. Last 3 hookgrip. Same as last week, but heavier. EMOM as usual.
Ezy curls:
20x10
30x5
35.5x8
35.5x8
35.5x8
35.5x8
Another good session. Have some momentum now i feel. Squats felt great, rpe 8 on the hardest set...right where it should be to be productive.
Deadlifts are getting difficult with the double overhand grip. Good. My best is 180kg for 1 with this grip. And that was only one set, so 165 for 7 singles, on the minute...is very good.
Have to back up tomorrow night as i have work commitments on Wednesday night. Lucky its the light day. Ha.
07-30-2019, 03:17 AM
Timeah
Bodyweight currently sitting at 105kg everyday for the past 8 days now. Bodyfat worst case likely to be 21%.