NGOlsen's Powerlifting Journey Part 2 - Texas Method

[ngolsen]

History

I started lifting properly when I bought a Half Rack/Smith with high/low pulley (pic below). I was 35+% Bodyfat and decided after due diligence that recomping would achieve the goals that I wanted the most. I've tried many of the chemist diets over the years with the keto ones working for a period of time. I didnt enjoy it so eventually one cheat meal turned into several and I put the weight back on. At one period I lost 10kg in 2 weeks (with a combination of a lot of tennis fixture matches).

I have been running SS properly since Jan 1 2011 til the end of May 2011. In the middle of march my appendix burst which had me out for 5 weeks. When I started back I started with very low due to recovery from surgery.

My final lifts as of 29 May 2011 are:

Squat - 3x5 @ 335.5
Bench - 3x5 @ 231
Deadlift - 1x5 @ 397
Press - 3x5 @ 165
Clean - 5x3 @ 159.5

Previous SS Log - http://forum.bodybuilding.com/showth...hp?t=131199573

My Goals

I want to start entering some Raw PowerLifting competitions. When I first starting lifting I didnt want to compete, but I feel like I have some natural ability here and it will give me something to focus my training towards. I enjoy the Power Clean and Front Squat, and want to teach myself the Power Snatch. Flexibility has always been an issue, and my squat depth has come a very long way. The oly type lifts will take me a long time to master. But lifting isnt going anywhere from my life. It will be a part of my garage and part of me for the rest of my life. I will pass it onto my kids and the knowledge of nutrition and the function it plays in our life.

I really appreciate any help/support that people offer. And I really appreciate each and every subscriber. Please feel free to leave constructive criticism, not matter how harsh. My most harsh critic for SS, Kirra, is one of my better eBro's nowadays

Looking forward to my first workout!

[PowderMonkey]

1st and in

[DominationStation]

2st

[randyyle]

3rd.

[PeterGibbons316]

1th

[ngolsen]

I will be following the TM Version found in Practical Programming

Monday A (Volume)

Squat 5X5
Bench 5X5
Deadlift 1x5

Wednesday A (Recovery)

Front Squat 3x3
Press 3X5
Back Extension/GHR 5x10
Chin ups 3x To Failure

Friday A (Intensity)

Squat 5RM
Bench 5RM
Clean 5x3

Monday B (Volume)

Squat 5X5
Press 5X5
Deadlift 1x5

Wednesday B (Recovery)

Front Squat 3x3
Bench 3X5
Back Extension/GHR 5x10
Chin ups 3x To Failure

Friday B (Intensity)

Squat 5RM
Press 5RM
Clean 5x3

[randyyle]

Wednesday seems like a boring day..

[ngolsen]

Wednesday seems like a boring day..

You learn to appreciate it when you do serious volume on the monday Right now in my pained state, I cant wait for it

[Ironlife]

In, good luck my pants ripping friend

[ngolsen]

In, good luck my pants ripping friend

justboughtnewpantsatkmartfor$8/10

[randyyle]

You learn to appreciate it when you do serious volume on the monday Right now in my pained state, I cant wait for it

i kinda know what you mean, its like first impression of SS, "only 3 exercises!?, so less", then when it gets harder, you will be begging for the rest time and crap between those sets.

[robreynolds]

I will be following this TM Version

Monday A (Volume)

Squat 5X5
Bench 5X5
Deadlift 1x5

Wednesday A (Recovery)

Front Squat 2x5 (80% Squat 5RM)
Press 3X5
Back Extension/GHR 5x10
Chin ups 3x To Failure

Friday A (Intensity)

Squat 5RM
Bench 5RM
Clean 5x3

Monday B (Volume)

Squat 5X5
Press 5X5
Deadlift 1x5

Wednesday B (Recovery)

Front Squat 2x5 (80% Squat 5RM)
Bench 3X5
Back Extension/GHR 5x10
Chin ups 3x To Failure

Friday B (Intensity)

Squat 5RM
Press 5RM
Clean 5x3

ok, time to post.

[Farley1324]

FYI: I believe front squats are normally done 3x3 for Wed and the 2x5 at 80% is for back squats, should you choose to do them instead.

[ngolsen]

FYI: I believe front squats are normally done 3x3 for Wed and the 2x5 at 80% is for back squats, should you choose to do them instead.

Still 80% of back squat 5RM or is it at a different weight altogether?

[Farley1324]

Still 80% of back squat 5RM or is it at a different weight altogether?

A different weight altogether. It will be closer to your maximum ability than the back squats would be, though, since the movement is lighter to begin with. Say instead of doing 80% (granted, fewer sets) for the back squats go for about 90% with the front squats. Or something like that.

I think it is worth noting that on a Bill Starr routine using heavy, light, medium, he writes that you can do front squats on light day and go all out but still count it as light due to the lower total weight. I don't think I'd go all out on TM with them since you have an all out intensity Friday where Starr has a medium Friday, but it gives you another perspective on using front squats for a light day.

[ngolsen]

A different weight altogether. It will be closer to your maximum ability than the back squats would be, though, since the movement is lighter to begin with. Say instead of doing 80% (granted, fewer sets) for the back squats go for about 90% with the front squats. Or something like that.

I think it is worth noting that on a Bill Starr routine using heavy, light, medium, he writes that you can do front squats on light day and go all out but still count it as light due to the lower total weight. I don't think I'd go all out on TM with them since you have an all out intensity Friday where Starr has a medium Friday, but it gives you another perspective on using front squats for a light day.

Considering the only time I've done front squats is the odd one on a power clean warmup, I don't know what my 3RM would be. What starting weight would you suggest?

[Farley1324]

Considering the only time I've done front squats is the odd one on a power clean warmup, I don't know what my 3RM would be. What starting weight would you suggest?

Start light. That is the general rule plus this exercise is just a recovery day thing anyway.

I'd consider starting at like 135 pounds. You can always add more as the weeks go by

[Kirra]

In on this.

[ngolsen]

Start light. That is the general rule plus this exercise is just a recovery day thing anyway.

I'd consider starting at like 135 pounds. You can always add more as the weeks go by

This look ok? Starting on first Wednesday (light) session tonight. Still bad lower back DOMS, but I'll live.

[Farley1324]

How much do you plan to increase volume squats by each week?

[ngolsen]

How much do you plan to increase volume squats by each week?

Sorry, I work in a KG excel doc that converts it to LB in another tab. I had 11lb increments in the previous pics, but they were meant to be 5.5lb increments on both volume and 5RM. See previous post with new pics.

[DominationStation]

But it's Tuesday...

[ngolsen]

But it's Tuesday...

We are +10 GMT here So its 12:15pm Wednesday 31 May 2011

[Farley1324]

That is looking better. Those ~11 pound jumps were making me wonder

[ngolsen]

That is looking better. Those ~11 pound jumps were making me wonder

Does the squat volume vs intensity look about right? Or should I up the 5RM increments?

[DominationStation]

We are +10 GMT here So its 12:15pm Wednesday 31 May 2011

I feel like there is a problem here. We are currently at Monday, May 30. Impossible that you guys could be at Wednesday, May 31, considering a) May 31 falls on a Tuesday and b) I don't believe you can be more than 24 hours ahead.

Google says its 12:22 PM on Tuesday, May 31 in Aussie-land...

[ngolsen]

I feel like there is a problem here. We are currently at Monday, May 30. Impossible that you guys could be at Wednesday, May 31, considering a) May 31 falls on a Tuesday and b) I don't believe you can be more than 24 hours ahead.

Google says its 12:22 PM on Tuesday, May 31 in Aussie-land...

Stop confusing me. Its Tuesday! :P I'm doing Tues/Thurs/Sat workouts and I'm starting on Light Day

*goes and changes pics AGAIN*

[Farley1324]

Does the squat volume vs intensity look about right? Or should I up the 5RM increments?

You progress on Volume and Intensity days separetely 5.5 lbs each per week. Just start right

[DominationStation]

Stop confusing me. Its Tuesday! :P I'm doing Tues/Thurs/Sat workouts and I'm starting on Light Day

*goes and changes pics AGAIN*

Lol as long as we're clear that DS is always right .

[ngolsen]

Lol as long as we're clear that DS is always right .

At the ripe of 18, how can you ever be wrong?