Texas Method

[RyouBakua]

230 bench is pretty good


but hurting back to the point you have to leave?

sucks....

[pyaarawala]

Solid upper body workout! Keep it up

[Opeth09]

Congrats on the bench PR! We both had strong bench sessions today on flat and incline!

Sucks about your bud hurting his back

[nads786]

Good solid PR! Why did all you guys leave?

[fittofattofit]

"Try and fail is the manner of losers; try and learn is the way of the strong." - Unknown

Chest/Arms

Today was short. I went to the gym with some buddies. One tweaked his back and we had to leave early, but it was a great session.

BB Bench
230x3x5

Incline BB Bench
185x2x5
185x1x4

These felt great. Great to hit 185 on the incline. New PR!

Cable Flys
40lbsx3x15

DB Curls
40lbsx2x8

Quick session, but very happy with the Incline PR.

Nice work on the benching --- congrats on the incline bench PR. Feeling great = with a bit of focus on that you'll be repping 2pps on the incline in no time!

[GinjaNinja85]

Sick benching as always fella!

[HunterMC6]

Nice bench work fella! Keep up the good progress.

[hcoyle545]

Nice benching bro, definitely your best lift!

[Sinaku5]

230 bench is pretty good


but hurting back to the point you have to leave?

sucks....

TY man. Yeah...long time for him squatting and he went pretty heavy.

Solid upper body workout! Keep it up

TY! Felt GREAT after it.

Congrats on the bench PR! We both had strong bench sessions today on flat and incline!

Sucks about your bud hurting his back

Hell yeah! I'll be happy when I can throw up your kind of lifts. You throw mine around like childs play

Good solid PR! Why did all you guys leave?

TY Nadeem! I just didn't want to make him stay there when he was in pain and couldn't do much and we all drove together.

Nice work on the benching --- congrats on the incline bench PR. Feeling great = with a bit of focus on that you'll be repping 2pps on the incline in no time!

Yeah TY! 2PPS will be EPIC! I'd LOVE that.

Sick benching as always fella!

TY Ginja! Felt great!

Nice bench work fella! Keep up the good progress.

Ty Hunter! Keep lifting hard too!

Nice benching bro, definitely your best lift!

Yeah TY Harry. Still want more!

[Sinaku5]

Note: Yesterday my shoulder subluxed bad when I was sleeping...hasn't done that in a while. I'm going to do a deload week this week cuz of that and other things.

Also - cuts going well. Pleased with results so far. Abs are coming in. 10 more lbs by February 1st and I should be around 12 percent by then. I'm planning a 3 day a week recomp at that time. I might witch to a 3day /week routine pretty soon here too.

[RyouBakua]

.long time for him squatting and he went pretty heavy.

no bueno

Also - cuts going well. Pleased with results so far. Abs are coming in. 10 more lbs by February 1st and I should be around 12 percent by then. I'm planning a 3 day a week recomp at that time. I might witch to a 3day /week routine pretty soon here too.

lol u suck

ectos always cut up fast

[Sinaku5]

lol u suck

ectos always cut up fast

.

I'd trade my ectoness for your wheels

[HunterMC6]

Note: Yesterday my shoulder subluxed bad when I was sleeping...hasn't done that in a while. I'm going to do a deload week this week cuz of that and other things.

Also - cuts going well. Pleased with results so far. Abs are coming in. 10 more lbs by February 1st and I should be around 12 percent by then. I'm planning a 3 day a week recomp at that time. I might witch to a 3day /week routine pretty soon here too.

Is there a version of PHAT that is 3days/wk or are you going to go a different route? I think PHAT has worked really well for you.

[Sinaku5]

Is there a version of PHAT that is 3days/wk or are you going to go a different route? I think PHAT has worked really well for you.

Yeah thanks man. PHAT is a great program...I just want something 3 days a week lol.

I'm going to try something like this (still fine tuning it)

Monday
Squat
5x5
Bench
5x5
Rows
5x5
Chin-ups
3x8
BB Curls
3x10
Lying tricep extensions
3x10
Face Pulls
3x15

Wednesday
Front Squats
5x5
Incline Press
5x5
DL
1x5
GHRs
3x10
Cable Lateral Raises
3x15

Friday
DE Squats
10x2
Clean to OHP
5x3
DE Bench
10x3
DB Rows
3x15
Pull-ups
3x8
Back extensions
5x10

Feel free to comment

[Opeth09]

Routine looks good, although I don't see any dead lifts. I see DE DL, but no actual DL? I might just be missing it. I love deads, but routine looks solid anyway even without them

[Sinaku5]

Routine looks good, although I don't see any dead lifts. I see DE DL, but no actual DL? I might just be missing it. I love deads, but routine looks solid anyway even without them

Agree DLs are awesome.

They're in there tho. On Wednesday 1x5 (I just changed it again; so you don't think you're going crazy and seeing things).

TY for the feedback man. I appreciate it.

[Opeth09]

Agree DLs are awesome.

They're in there tho. On Wednesday 1x5 (I just changed it again; so you don't think you're going crazy and seeing things).

TY for the feedback man. I appreciate it.

I see them now haha. Looks good man! DO it up

[hcoyle545]

Man that would bury me on a cut. I'd drop all 5x5s to 3x5 while you're in a deficit so you can have a better chance of progression & keep your strength.


but then again you might be a genetic freak with godlike recovery

[Sinaku5]

Man that would bury me on a cut. I'd drop all 5x5s to 3x5 while you're in a deficit so you can have a better chance of progression & keep your strength.


but then again you might be a genetic freak with godlike recovery

Thanks Dan/Harry? lol (which one do you prefer).

Lol I'm definitely not the bolded part.

Whats killing me now is the volume of the hypertrophy days of PHAT.

The 3x5 is a bit easier to maintain on a cut however my cut should be over at the end of January. I'd like to kind of get myself in the groove of things with 5x5 and I figure that since most of my lifts are on a reset right now anyway, now would be a good time to implement 5x5 with less weight than what I normally lift. I figure that I can maintain that for at least 4 more weeks till the cut ends.

[fittofattofit]

Wednesday looks a bit thin --- I'd actually do more deads and try to make it 3 x 5 or 5 x 5. I'd also be inclined to put some specific hammie work in there like GHRs/RDLs or SLDLs, maybe moving your arm stuff into Wednesday and putting the GHRs/RDLs/SLDLs in on Friday

[HunterMC6]

Wednesday looks a bit thin --- I'd actually do more deads and try to make it 3 x 5 or 5 x 5. I'd also be inclined to put some specific hammie work in there like GHRs/RDLs or SLDLs, maybe moving your arm stuff into Wednesday and putting the GHRs/RDLs/SLDLs in on Friday

I agree with this, not saying Wednesday isn't solid (I am not tuned into programming fully) but I think throwing SLDL's in there would be a huge benefit.

[Sinaku5]

Wednesday looks a bit thin --- I'd actually do more deads and try to make it 3 x 5 or 5 x 5. I'd also be inclined to put some specific hammie work in there like GHRs/RDLs or SLDLs, maybe moving your arm stuff into Wednesday and putting the GHRs/RDLs/SLDLs in on Friday

TY Andrew! Noted. I'd do the GHRs but the gym I'm going to now doesn't have the machine .

I'm not used to the extra sets on DLs, but I'll try 3 and see where that takes me.

I changed it - hows it look now to you?

[nads786]

Solid split, looks like the Texas method again right?

[hcoyle545]

Thanks Dan/Harry? lol (which one do you prefer).

Lol I'm definitely not the bolded part.

Whats killing me now is the volume of the hypertrophy days of PHAT.

The 3x5 is a bit easier to maintain on a cut however my cut should be over at the end of January. I'd like to kind of get myself in the groove of things with 5x5 and I figure that since most of my lifts are on a reset right now anyway, now would be a good time to implement 5x5 with less weight than what I normally lift. I figure that I can maintain that for at least 4 more weeks till the cut ends.

lol there was a thread made about peoples' middle names, mines is daniel and I think dan is a better name than harry, but it's a bit late for that at this stage

[Sinaku5]

Solid split, looks like the Texas method again right?

Thanks Nadeem. It has similar principles to TM, its a bit different tho.

lol there was a thread made about peoples' middle names, mines is daniel and I think dan is a better name than harry, but it's a bit late for that at this stage

Lol...Ok Dan it is

[Opeth09]

Hey man,

I do my Glute Ham Raises without a specific GHR machine.

What I do is:

Stick my legs underneath the lat pulldown machine keeping my knees on the seat, and I put a bench or something out in front of me to give a slight pushoff to to help assist me on the way back up. I just go as slow as possible on the way down with my bodyweight. Apparently from what I've read, the GHR machines make the movement a lot easier than doing it the way I described. Anyway, give it a try sometime if you want. I like it.

[Sinaku5]

Routine changed again. I think its finalized now.

This made me laugh

[Sinaku5]

Hey man,

I do my Glute Ham Raises without a specific GHR machine.

What I do is:

Stick my legs underneath the lat pulldown machine keeping my knees on the seat, and I put a bench or something out in front of me to give a slight pushoff to to help assist me on the way back up. I just go as slow as possible on the way down with my bodyweight. Apparently from what I've read, the GHR machines make the movement a lot easier than doing it the way I described. Anyway, give it a try sometime if you want. I like it.

Thanks Opeth. I tried that before and yeah - the GHR machine is MUCH easier. Before when I tried it I wasn't strong enough to do more than a couple that way, but then again thats when I wasn't able to do more than 5 GHRs.

I'll try it that way again and see how it feels. TY I appreciate the tip.

[GinjaNinja85]

New program looks tough! Personally I'd reduce fronts and incline press to 3x5 and eliminate further lower back work after deads on Wednesday but that's just me. Not sure I could handle all that pressing but you know your body better than anyone. Maybe it's just me looking at Wednesday as recovery day. Stuck in TM mode lol. Liking the shoulder pre hab and overall balance though. Exercise selection is really good.

[pyaarawala]

Routine looks good, but why not do skullcrushers instead of lying tricep extensions? The one that Rippetoe talks about where you bring the bar behind your head, rotating your shoulders and pressing it back above your chest.