Texas Method

[RyouBakua]

225 x 10 squats is always solid work

[Sinaku5]

225 x 10 squats is always solid work

Thanks RB. I should have clarified. It was 225 for ten sets of 2 done as fast as possible .

[RyouBakua]

Thanks RB. I should have clarified. It was 225 for ten sets of 2 done as fast as possible .

yeah, that would be a little harder

[fittofattofit]

Legs DE and hypertrophy

DE Squat
225x10x2

Front Squats
135x3x8

Hack Squats
3PPSx3x8

Cable Pull-through
50x3x8

Lying Leg Curls
70x3x8

Leg Extension
70x2x8

Nice session - Front squats felt a bit easier. Glad to be able to use the Hack squat machine again. Much better than the BB Hack squats. Isolates the quads well.

Nice leg sesh ---- good start with the dynamic squatting = that's hard work at 225 going for speed and depth. The rebound/stretch reflex from the hole is awesome when you go fast but it's taxing and speed work always leaves me gasping for breath
A good way to finish off the legs with all the hyper work on the fronts and the hacks and it's nice to see those pull-throughs in there to help with the hip drive
You get my exercise choice seal of approval!

[pyaarawala]

Legs DE and hypertrophy

DE Squat
225x10x2

Front Squats
135x3x8

Hack Squats
3PPSx3x8

Cable Pull-through
50x3x8

Lying Leg Curls
70x3x8

Leg Extension
70x2x8

Nice session - Front squats felt a bit easier. Glad to be able to use the Hack squat machine again. Much better than the BB Hack squats. Isolates the quads well.

Holy leg work! What's DE btw?

Jelly of your immense squat strength yet you still say you need to work on form, haha.

[Sinaku5]

yeah, that would be a little harder

Nice leg sesh ---- good start with the dynamic squatting = that's hard work at 225 going for speed and depth. The rebound/stretch reflex from the hole is awesome when you go fast but it's taxing and speed work always leaves me gasping for breath
A good way to finish off the legs with all the hyper work on the fronts and the hacks and it's nice to see those pull-throughs in there to help with the hip drive
You get my exercise choice seal of approval!

Lol awesome. You can be critical so that makes your seal of approval that much better to receive lol.

Yeah I love hack squats. They're one of the few machines I like. Pull-throughs felt great. I think they'll help with the hip drive too in DLs.

I got some nice DOMS today

Holy leg work! What's DE btw?

Jelly of your immense squat strength yet you still say you need to work on form, haha.

Lol yeah it was a lot of work, not enough for me though. DE = Dynamic effort. Essentially completing the reps as quick as possible with lower rest periods.

Lol yeah...I still need to work on form. I'm not happy with it yet. Thank you tho man. I appreciate that!

[Sinaku5]

Simple session today

Chest DE and hypertrophy and arms
Bench
165x10x5

Incline Bench
155x3x8
The Incline Bench felt great. Challenging but like I can still use more weight for this rep range.

Decline Hammer Strength
2PPSx1x12
2PPSx2x10

Cable Flys
45x1x15
45x1x12

DB Curl
40x3x6
The DB curls felt challenging but like I could have done more...8 reps next time.

Note: That whole collar bone thing is still irritating me . When I go fast on the bench press it bothers me. It's not 100 percent healed yet, but I'll baby it and next time I take a deload really ice it. Overall I'm please with the session.

I'm supposed to go to a body pump class Tomorrow...last time I went to this class it was extremely tough ...worked muscles I never knew I had but theres a 60 year old woman going with me, and if she can do it I can too.

[RyouBakua]

dont rush it if its not 100%

its not worth another injury



body pump can be tough. i always tell people its one big cardio circuit

last time i did all i used was the 15lb DBs

[Sinaku5]

dont rush it if its not 100%

its not worth another injury



body pump can be tough. i always tell people its one big cardio circuit

last time i did all i used was the 15lb DBs

Yeah thank you RB.

Body pump is tough...last time the instructor forced me to use heavier weights against my better judgement lol...I'm going to just act weaker than I am and go with the 15s .

[RyouBakua]

everyone looks at me when im in a body pump class

(only natural when theres a big guy in a chicks class)



so i use the 15s and go real strict on the form

(since half the people in there dont know what theyre doing)

[fittofattofit]

Lol awesome. You can be critical so that makes your seal of approval that much better to receive lol.

Yeah I love hack squats. They're one of the few machines I like. Pull-throughs felt great. I think they'll help with the hip drive too in DLs.

I got some nice DOMS today

It's easy to be a critic .......if only I could perfect my own lifting
The pull-throughs are a great accessory exercise for deads --- not so much that they strengthen the glutes (although they do) but because they give you the 'feel' of using the hip drive. Kettle bell swings are the same --- when you get the hip drive right the lifts become easier

And you got well-deserved DOMS

Simple session today

Chest DE and hypertrophy and arms
Bench
165x10x5

Incline Bench
155x3x8
The Incline Bench felt great. Challenging but like I can still use more weight for this rep range.

Decline Hammer Strength
2PPSx1x12
2PPSx2x10

Cable Flys
45x1x15
45x1x12

DB Curl
40x3x6
The DB curls felt challenging but like I could have done more...8 reps next time.

Note: That whole collar bone thing is still irritating me . When I go fast on the bench press it bothers me. It's not 100 percent healed yet, but I'll baby it and next time I take a deload really ice it. Overall I'm please with the session.

I'm supposed to go to a body pump class Tomorrow...last time I went to this class it was extremely tough ...worked muscles I never knew I had but theres a 60 year old woman going with me, and if she can do it I can too.

Bummer about the collar bone but that was a nice session: strong DE work on the benching. Just be wary of that shoulder if you go for any heavy benching on your power day
And all those classes are a good challenge for us guys --- on the pump we always pick up too heavy a weight the first time, and on the cycle classes we always start off with the resistance too high too early on

[nads786]

You're getting collarbone pain from bench as well? Thats sorta odd.. Def keep a watch on that, do you have a bump on your shoulders at all?

[GinjaNinja85]

Nice session Sinaku! I've been thinking that I might progress the incline bench on Texas Method when I get my OHP right back to where it was. I need to make my bench catch up to my other lifts. How do you find the carry over form incline to flat?

It's easy to be a critic .......if only I could perfect my own lifting
The pull-throughs are a great accessory exercise for deads --- not so much that they strengthen the glutes (although they do) but because they give you the 'feel' of using the hip drive. Kettle bell swings are the same --- when you get the hip drive right the lifts become easier

That's interesting. I always looked at these as a back builder that built MMC. Never thought of hip drive but it makes sense. Do you think back extensions on a roman chair with a plate behind the head do the same thing? That's my favourite lower back variant.

[fittofattofit]

That's interesting. I always looked at these as a back builder that built MMC. Never thought of hip drive but it makes sense. Do you think back extensions on a roman chair with a plate behind the head do the same thing? That's my favourite lower back variant.

No.....I like back extensions on a roman chair but because the hips are fixed, the focus of the lift is on the erector spinae muscles. It's a great exercise for building strength in the lower back and that will help your deadlifting as well
If you want another exercise for strengthening the hip drive, then you can do weighted hip thrusts (I prefer pull-throughs and kettle bell swings though because they are more dynamic)

[GinjaNinja85]

No.....I like back extensions on a roman chair but because the hips are fixed, the focus of the lift is on the erector spinae muscles. It's a great exercise for building strength in the lower back and that will help your deadlifting as well
If you want another exercise for strengthening the hip drive, then you can do weighted hip thrusts (I prefer pull-throughs and kettle bell swings though because they are more dynamic)

I see. Would power cleans serve a similar purpose?

[viennafat]

Nice hypertrophy sessions, man.
Leg session was very impressive with lots of volume.
Chest and arms nice too, aside from the collarbone bothering you. That's strange. Where exactly is the pain again? (closer to the shoulder, right in the middle?)

Nice work.

[Sinaku5]

everyone looks at me when im in a body pump class

(only natural when theres a big guy in a chicks class)



so i use the 15s and go real strict on the form

(since half the people in there dont know what theyre doing)

Lol No bodypump for me today. Traffic was too bad. Didn't get there in time. I'll keep this tip in mind next time I go!

Just sounds weird using 15s, but I'm sure I won't regret it.

It's easy to be a critic .......if only I could perfect my own lifting
The pull-throughs are a great accessory exercise for deads --- not so much that they strengthen the glutes (although they do) but because they give you the 'feel' of using the hip drive. Kettle bell swings are the same --- when you get the hip drive right the lifts become easier

And you got well-deserved DOMS



Bummer about the collar bone but that was a nice session: strong DE work on the benching. Just be wary of that shoulder if you go for any heavy benching on your power day
And all those classes are a good challenge for us guys --- on the pump we always pick up too heavy a weight the first time, and on the cycle classes we always start off with the resistance too high too early on

Yeah I definitely get what you're saying with the hip drive and getting the "feel" for it for lockout on deads.

Lol yeah I hear ya on the classes too.

You're getting collarbone pain from bench as well? Thats sorta odd.. Def keep a watch on that, do you have a bump on your shoulders at all?

Yeah I'm getting the pain during bench too. It's in the same place as where it would come with the dips. It doesn't feel like anything serious. It only happens when I do a motion that brings my collarbone forward quick. I'll baby it for now.

No bump on my shoulder - is that good or bad?! lol.

Nice session Sinaku! I've been thinking that I might progress the incline bench on Texas Method when I get my OHP right back to where it was. I need to make my bench catch up to my other lifts. How do you find the carry over form incline to flat?



That's interesting. I always looked at these as a back builder that built MMC. Never thought of hip drive but it makes sense. Do you think back extensions on a roman chair with a plate behind the head do the same thing? That's my favourite lower back variant.

TY Ginja! I don't think theres much of a carryover from Incline to Flat bench to be honest. I can bench 240x3x5 but last time I tried I couldn't even properly incline 185. I could see it having caryover to OHP more than bench TBH. When you look at Mosh's log you can see that he throws up some pretty impressive weight for Incline BB and his Flat BB is about the same as mine, so it doesn't seem like it has much caryover really, but that it's strength stands by its own. It is however great for developing the upper chest, and it seems like it would have a good amount of caryover to OHP IMO.

And IK the question about back extensions wasn't directed towards me but they are great. But if you can find a proper machine to do GHRs try it...I like back extensions, but GHRs feel even better to me than back extensions.

No.....I like back extensions on a roman chair but because the hips are fixed, the focus of the lift is on the erector spinae muscles. It's a great exercise for building strength in the lower back and that will help your deadlifting as well
If you want another exercise for strengthening the hip drive, then you can do weighted hip thrusts (I prefer pull-throughs and kettle bell swings though because they are more dynamic)

Hip thrusts are good tough stuff - kind of like a "forgotten exercise."

I see. Would power cleans serve a similar purpose?

Again -IK not directed at me personally, but my .02 - Personally I can't see the hip drive aspect of power cleans having enough of an effect to really strengthen hip drive. They're great for power, but I've never heard of much hip drive strengthening coming from them. Just my .02 again.

Nice hypertrophy sessions, man.
Leg session was very impressive with lots of volume.
Chest and arms nice too, aside from the collarbone bothering you. That's strange. Where exactly is the pain again? (closer to the shoulder, right in the middle?)

Nice work.

Thank you Tom!

I was excited to hit 40lb curls with such strict form!

The pain is more towards my neck ON my collar bone, not so much by my shoulder. Just feels like stress on the bone to me to be honest. I'm going to baby it for the next few days here.

[HunterMC6]

Collar bone pain that is not an area I am familiar with, but I got just about everything else covered. Get the GF to give you a nice shoulder massage just tell her to go easy!

[Sinaku5]

Collar bone pain that is not an area I am familiar with, but I got just about everything else covered. Get the GF to give you a nice shoulder massage just tell her to go easy!

Lol. I'll make sure she reads this!

TY Hunter!

[Opeth09]

IN dude! By the looks of you're running PHAT currently?

[Sinaku5]

IN dude! By the looks of you're running PHAT currently?

TY for the sub! Yeah I'm running PHAT right now. Phenomenal program. Good to see your log for the progress. Great stuff.

I've shortened the Power days down to one with class and other life restrictions.


So...I tried Power day on Sunday and I was feeling really off. I had a total of 2 protein shakes the day before and some crackers which I think really affected my power day, in addition to that I had almost zero sleep. And on top of all that I tried out a new squatting method...didn't like it. I normally keep my thumbs above the bar; I tried it with thumbs around the bar and I'm going to stick with thumbs over for now at least.

I did one set of 305 on squats and I could tell that my form was off, so I racked it and called it a day on squats. Everything else felt extra heavy so I just really played around with the weights and left early.

No problem tho - I'll hit the 305x3x5 on squats next power session...

Did some cycling today at the gym today. Fun stuff - great way to burn off some extra calories.

Tommorow is leg hypertrophy day.

[RyouBakua]

holiday season keep everyone busy

gotta get that sleep too



the 15s were perfect for a bodypump class

form stayed great and made for a great rolemodel

[Opeth09]

I know that feel of getting a crappy lift due to lack of sleep and not enough food. Finals week killed me.

Don't worry dude, you will be back on track in no time. Excited for hyper legs day

[fittofattofit]

I want to see that 305 x 3 x 5 next Power sesh
In the meantime get a good sleep (says I ), get some food and kill the hyper day tomorrow!

[HunterMC6]

That thumb around the bar is weird, I am not sure if it is even helping me much either but I am getting use to it. Keeping everything tight throughout the motion is more of a mental thing for me, I get to the hole and I just have to push through it without thinking much because when my mind starts to go my back goes out and I lose my drive so it's not really the setup for me thats the problem. I think you were doing just fine before with squats so I would stay with what ever you were doing.

[Sinaku5]

holiday season keep everyone busy

gotta get that sleep too

I know that feel of getting a crappy lift due to lack of sleep and not enough food. Finals week killed me.

Don't worry dude, you will be back on track in no time. Excited for hyper legs day

Yeah. I still got one more final. That should allow me some more time to sleep and relieve some of the stress lol.

I want to see that 305 x 3 x 5 next Power sesh

That makes two of us! lol. 305x3x5 next time it is.

That thumb around the bar is weird, I am not sure if it is even helping me much either but I am getting use to it. Keeping everything tight throughout the motion is more of a mental thing for me, I get to the hole and I just have to push through it without thinking much because when my mind starts to go my back goes out and I lose my drive so it's not really the setup for me thats the problem. I think you were doing just fine before with squats so I would stay with what ever you were doing.

Yeah thumbs around the bar really threw me off...I blame you for my failed 305x3x5 squats...lol JK.

Yeah I'm going to keep the setup the way I had it before for now at least.

[Sinaku5]

"Tough times don't last. Tough people do."

Leg Day DE and Hypertrophy

Back Squats DE
225x10x2
225x1x8
Notes: These felt great, so I decided to finish off the DE set with a set of 8 for 225

Hack Squats
3PPSx3x10

Leg extension
90x3x12

Cable pull throughs
There was no weight listed on the plates for this machine...just numbered lol. So i did the 7th weight down by 3 x 12. Felt good.

Back extensions
25x3x6

Lying hamstring curls
70x3x8

Overall a decent session. I'm probably going to throw in some DE DLs next leg DE hypertrophy session too.

[viennafat]

Nice "comeback" session.

Strong squats and lots of overall volume.
I'm always mirin the squat strength.

DE is dynamic effort, right?

[Sinaku5]

Nice "comeback" session.

Strong squats and lots of overall volume.
I'm always mirin the squat strength.

DE is dynamic effort, right?

Thanks man!

Good Doms today.

DE is dynamic effort yeah.

[hcoyle545]

Nice work man. I bet your heavy squat days are gonna improve with this DE work you're putting in.