Texas Method/Starting Strength Hybrid Log

[NeverLifted]

Thought I'd start a new log since I'm making some changes in my training and the old ones full of **** now.

Starting strength got my lifts from

(3x5 except dead)
Squat - 30kg > 135kg

Bench - Less than 20kg > 75kg

Dead - 45kg > 150kg

Press - Less than 20kg > 55kg

Had to pretty much start all over after being in hospital and having time off training earlier this year. Squat has stalled completely but I still have some linear progressing to do with my pressing and deads as you can see lol. Training will look like this




Week 1

Monday

Squat 5x5 @ 20-30% less than 5rm

Bench Press 3x5

Chins 3xfailure

BB Curls 3x5



Wednesday

Squat 2x5 70% of 5x5 Weight

Press 2x5 Last weeks weight


Friday

Squat 1x5 2.5kg PR

Bench Press 3x5

Deadlift 1x3




Week 2

Monday

Squat 5x5 @ 20-30% less than 5rm

Press 3x5

Pullups 3xfailure

BB Curls 3x5



Wednesday

Squat 2x5 70% of 5x5 Weight

Bench Press 2x5 70% of last working sets


Friday

Squat 1x5 2.5kg PR

Press 3x5

Deadlift 1x3

[NeverLifted]

23.05.11

First day of squatting 5x5 today, for the first session i'll be doing ramping sets instead of sets across

Squat

Bar x 5
40kg x 5
60kg x 3
80kg x 2
100kg x 1
110kg x 5
112.5kg x 5
115kg x 5
117.5kg x 5
120kg x 5

Wasnt too bad, the extra volume is something im gonna need to get used to though. knees feelin aggravated

Bench

Bar x 5
40kg x 5
50kg x 3
60kg x 1
65kg x 1
71kg x 5
71kg x 5
71kg x 5

No complaints really.



was messing about with my pulling afterwards since I keep missing a lot lately, ended up failing 140kg as part of my warmup. left it there.

friends were messing around on the bench afterwards seeing how much they could push for a single, I joined in and benched 90kg for a single, weird since the most i ever benched before was 80kg for one. those two friends both bench 10kg more than me for sets of 5 and one of them missed 90

[NeverLifted]

Yesterday I squatted 90kg for a couple of sets and overhead pressed 45kg for 2 sets, lower intensity than usual since I benched that heavy single on Monday. Not alot to mention about recovery day.

I'll be adding in an extra training day on Tuesday for power cleans and chin ups/pull ups. I'll do good mornings on Monday and curls on Wednesday.

[NeverLifted]

27.05.11



Squat

Bar x 5
40kg x 5
60kg x 4
80kg x 2
105kg x 1
120kg x 1
130kg x 1
137.5 x 5

Feels good man.

Bench

Bar x 5
40kg x 5
50kg x 3
60kg x 1
72.5kg x 3
72.5kg x 3

Was all over the place, meant to get 3 sets of 5 easily but ****ing around with heavy singles on volume and recovery day has taught me a lesson this week. Wont be doing that again.

Deadlift

Finally deciding to fix my deadlift form and start progressing on it properly again cos its just terrible.

60kg x 5
100kg x 3
120kg x 1
135kg x 3

Got a squat higher than my deadlift now like an spf lifter! lol.


Not a bad first week on texas method really, would have been perfect if I didn't mess around with my bench.

[NeverLifted]

30.05.11

Squat

Bar x 5
40kg x 5
60kg x 3
80kg x 2
105kg x 1
110kg x 1
117.5kg x 5
117.5kg x 5
117.5kg x 5
117.5kg x 5
117.5kg x 5

was tough, looking forward to friday though.

Press

Bar x 5
30kg x 5
40kg x 3
46kg x 1
53.5kg x 5
53.5kg x 4
53.5kg x 5

Missed the last rep on the second set but got them all on the third.

Chins

bw x 6
bw x 6
bw x 6
bw x 3
bw x 2


Pretty good training overall, just a bit disheartened about my progress(or lack of)

[NeverLifted]

03.06.11

squat

bar x 5
40kg x 5
60kg x 3
80kg x 2
110kg x 1
130kg x 1
140kg x 5

Press

bar x 5
30kg x 5
40kg x 3
50kg x 1
54.5kg x 5
54.5kg x 5
54.5kg x 5

Deathlift

60kg x 5
100kg x 1
120kg x 1
140kg x 3

training went great

[NeverLifted]

06.06.11

Squat

bar x 5
40kg x 5
60kg x 3
80kg x 2
105kg x 1
120kg x 5
120kg x 5
120kg x 5
120kg x 5
120kg x 5

Bench

Bar x 5
40kg x 5
50kg x 3
60kg x 1
65kg x 1
72.5kg x 5
72.5kg x 5
72.5kg x 4
72.5kg x 2

Missed the last rep of the last set, racked it and did a double.

[NeverLifted]

Friday 12th june

squat

bar x 5
40kg x 5
60kg x 3
85kg x 2
110kg x 1
120kg x 1
142.5kg x 4
142.5kg x 1

Got 4 reps, 4th was one a grinder so i racked it and did a single. Thinking of switching to a 3rm on intensity day. never done a heavy set with less than 5 reps so it might be a good idea if im looking to compete this year.

bench

Changed my whole setup, making the most out of my t rex arms and flexibility.

bar x 5
bar x 5
bar x 5
40kg x 5
40kg x 5
50kg x 3
60kg x 2
70kg x 1
73.5kg x 5
73.5kg x 5
73.5kg x 5

weight flew up, felt comfortable and solid. did a lot more warmup reps too making sure my setup was the same on all of them instead of just doing whatever cos its light weight.

Deadlift

60kg x 5
80kg x 2
100kg x 2
120kg x 1
145kg x 3

fast set of 3, taking a good look at my form and resetting it a little has paid off.


trainings still going good, making solid progress since I changed my programming. looking forward to the next 4 months

[NeverLifted]

13.06.11

Squat

Trying triples this week

Bar x 5
40kg x 5
60kg x 4
80kg x 2
105kg x 1
122.5kg x 3
122.5kg x 3
122.5kg x 3
122.5kg x 3
122.5kg x 3
122.5kg x 3
122.5kg x 3
122.5kg x 3

quite liked it, i'll see how i get on for the rest of the week though.

Press

Bar x 5
Bar x 5
30kg x 5
40kg x 4
50kg x 1
55.5kg x 3
55.5kg x 4
55.5kg x 5

bit weird that happened, looks like it should be the other way round, hopefully i'll get it on friday but i dont think i have much more to gain out of my press before switching it to texas method with my squat and bench. Also noticed the high volume squats are affecting my low back when i have to press pretty heavy for 3 sets too, doesnt work very well.

[NeverLifted]

17.06.11

Squat

Bar x 5
40kg x 5
60kg x 3
85kg x 2
107kg x 1 (bar was loaded with uneven plates by accident lol)
130kg x 1
150kg x 3 (PR!!!!)

Massive PR, took a daring jump from last week but made it, thats a 25kg PR on my squat in 4 weeks

Press

Bar x 5
30kg x 5
40kg x 3
50kg x 1
55.5kg x 4
40kg x 8
30 seconds
40kg x 5
Didn't expect much else, just need to start a proper texas method week for it, caught a little pump with 40kg and left it at that.

Deadlift

60kg x 5
100kg x 3
130kg x 1
150kg x 3

More easy deads and near perfect training, looking forward to next friday

[NeverLifted]

20.06.11

Hardly ate or slept before this training day and was feeling it


Bench

Bar x 5
Bar x 5
40kg x 5
50kg x 3
57.5kg x 5
60kg x 5
62.5kg x 5
65kg x 5
67.5kg x 5

Easy first volume day, unracked a couple of heavy weights and held them, then benched 80kg for 1 just to get confident for friday.

Squat

bar x 5
40kg x 5
60kg x 3
80kg x 2
105kg x 1
125kg x 3
125kg x 3
125kg x 3
left it at that, should have got atleast 6 triples but im gonna go ahead and attempt a PR friday and remember to rest and eat properly next weekend.

Chins

6
5
4

[NeverLifted]

24.06.11

Gettin a bit reckless again

Squat

Bar x 5
40kg x 5
60kg x 4
85kg x 2
105kg x 1
120kg x 1
140kg x 1
160kg x 2(and a half lol) (PR)

So close to getting the last rep, not worried though i'll get it for a triple next friday.)

Bench

Bar x 5
Bar x 5
40kg x 5
40kg x 5
50kg x 4
60kg x 3
70kg x 1
80kg x 3 (PR)

Was hoping for 5 but its still a PR and i've missed the 4th rep of 75kg before. I'll get it for 5 next bench week. quite like benching with plenty of volume.

Deadlift

started off infront of the rack on a torn up 'platform' the gym owner made out of some old mat

60kg x 5
100kg x 3
120kg x 1
140kg x 1
155kg x 1
155kg x 2
First rep was slow as fuk and i couldn't break the rest off the ground, felt weird trying to set up in a different place so i rolled the bar to where i usually pull and got the next 2 reps no problem lol.

3 PRs, pretty good week. my bench and overhead press is still terrible though

[NeverLifted]

Forgot to update this last night, just written out my application form for the BDFPA and should be competing in Dudley in November. Wanna total around 520kg at 90kg, 205/105/210 would be nice and the squat would be a British record. I'll see how my training goes in the next 5 months though.


27.06.11


Squat

Bar x 10
40kg x 5
60kg x 5
80kg x 3
105kg x 3
120kg x 1
125kg x 3
125kg x 3
125kg x 3
125kg x 3
125kg x 3
125kg x 3

pretty tough, knees were givin me some trouble. seems like I have no trouble squatting one heavy set but im not a fan of volume squats.

Press

Bar x 10
30kg x 5
40kg x 5
42.5kg x 5
45kg x 5
47.5kg x 5
50kg x 5

Ramping the sets cos its my first time using 5x5 for the press, not decided if im gonna use a 3rm like my squat, dead and bench for friday yet.

Forgot to do chins and went home

[NeverLifted]

Havent been able to update in a while, computer was disconnected.



08.07.11

Intensity Day

Squat

Bar x 5
40kg x 5
60kg x 3
80kg x 2
105kg x 1
120kg x 1
140kg x 1
165kg x 1

Left a lot in the tank, was an easy PR single, 170 next week hopefully.

Bench

Bar x 10
40kg x 5
50kg x 6
60kg x 3
72.5kg x 1
82.5kg x 4

thats a 2.5kg increase and one extra rep than last time, is this real life

Had to leave the gym for an hour then came back so wasn't warm anymore

Deadlift

60kg x 5
80kg x 3
100kg x 2
120kg x 1
140kg x 1
160kg x 3
Pretty big gap between the 2nd and 3rd rep so i guess it could be
160kg x 2
160kg x 1
Reps were really tough but still making decent progress

everything felt on point today especially happy with the bench.

did face pulls 2x25

[NeverLifted]

11.07.11

Gonna change my squat to ascending triples next monday


Press

bar x 10
30kg x 5
40kg x 3
47.5kg x 5
47.5kg x 5
47.5kg x 5
47.5kg x 5
47.5kg x 5


Power shrugs

60kg x 5
80kg x 5
100kg x 5
100kg x 5
100kg x 5

first time doing em, felt good man

[NeverLifted]

15.07.11


Squat

Bar x 5
40kg x 5
60kg x 3
80kg x 2
105kg x 1
120kg x 1
140kg x 1
170kg x 0
170kg x 0

Went for a single with 170 and missed it, not sure if i hadnt warmed up enough or it was just too heavy on the day. tried it twice anyway, tweaked my back a little when i missed, first rep was so close.

Press

Bar x 10
30kg x 5
40kg x 3
50kg x 1
56kg x 5

Pretty easy.

Deadlift

60kg x 5
100kg x 3
120kg x 1

My back still hurt a little, my setup sucked and my form wasnt great so i decided to leave it there, ive looked in other logs and conversations and decided the best thing for progress is to keep injury free. i'd rather not deadlift this friday than not lift atall for a month if i injured myself.

Chins

7
6
4

chins felt real good today.

i'll be doing triples again next friday so it'll be 165x3 for both deadlift and squat.

[lwild]

[NeverLifted]

18.07.11


Volume day on my own today

Squat

Bar x 5
40kg x 5
60kg x 3
80kg x 2
105kg x 1
125kg x 3
127.5kg x 1

my backs still killing from friday so i left it there for now.

Bench

Bar x 10
40kg x 5
40kg x 5
50kg x 3
60kg x 2
70kg x 5
70kg x 5
70kg x 5
70kg x 5
70kg x 5
85kg x 1

No spotter today so i wasn't as confident under the bar but was still pretty easy. Back to squats now im feelin pretty good.

Squat

60kg x 1
80kg x 2
105kg x 1
120kg x 1
127.5kg x 3
130kg x 3
132.5kg x 3
would have done 135 for a triple but didnt wanna push it cos my back wasnt feeling good. a lot of my knees coming forwards and caving when im doing a bunch of triples too.


Chin ups

7,5,3

[NeverLifted]

did power shrugs and facepulls today, nothing heavy just 102.5kg for 3 sets of 5

[NeverLifted]

seems to always be the case where my lifts fly up for 5 weeks then i come crashing down for a month.

took it easy today

squatted 140 for 1
benched 80 for 4
pulled 150 for 3 singles

[NeverLifted]

easing back into it, feeling good.

squatted some triples, 125, 127.5, 130, 132.5, pretty easy
benched 73.5 for 5x5
power shrugged 110kg 3x5, traps are still sore
chins 7,6,5

will be training in an hour

[NeverLifted]

feeling thick, solid, tight. it isnt letting me create a new line though. squatted 150 for 1 last friday, benched 85 for 3 which is a pr and pulled 155 twice and 160 once pretty easily. unsure what to squat on friday but i'll get a bench PR 87.5kg for a triple or double hopefully and atleast pull 165, kinda funny i've squatted 165 before but never pulled 165. First time i trained on a tuesday cos i cant fit everything i want to do in on 3 days. did good mornings and barbell rows just light today with 70kg, did tricep pushdowns afterwards 3x8 and hung a 2.5 plate on the stack, dunno how much it weighs

[NeverLifted]

will get back to updating this properly soon, 2 PRs today, benched 90kg for a single, missed 100kg then got 92.5kg pretty easy. pulled 165,160 then 155, didnt squat

[NeverLifted]

still not updating it properly. missed 160 squat again, need to forget about lifting heavy and more on my volume with medium-heavy weights.
was meant to be squatting triples from 132.5kg to 140kg but my belt was too loose and felt like i wasnt wearing one atall, felt **** and threw me off completely, gonna squat again on wednesday after i drill even more holes in it. benched 77.5kg for 5x5 without too much trouble, bench is progressing easily. gym was shutting at 4 so i warmed up quickly and pulled 150 for 1 and 170 for 1, didnt have time to do my other singles. will have a 4 plate dead in 2 weeks, 2 plate bench around the same time too, just need that final push from squatting in the 160s to 180

[NeverLifted]

ok, proper log today, not much to write

Bench

Bar x 10
40kg x 5
40kg x 5
60kg x 4
70kg x 2
80kg x 1
85kg x 1
95kg x 1 (PR)
97.5kg x 0
100kg x 0

was happy with the PR but went for more for fun.

Drag curls

20kg x 10
25kg x 10
30kg x 8
25kg x 10

thats about it today. realised my squat volume should be around 117.5 not up to 140, no wonder ive been ****in up

[NeverLifted]

meh

12.09.11

squat

bar x 5
40kg x 5
60kg x 5
80kg x 3
100kg x 1
117.5kg x 3
117.5kg x 3
117.5kg x 3
117.5kg x 1

sets are so easy im squatting two reps on one breath but by the fifth set my backs killing me, i dont know if my form sucked cos it felt pretty good or if im hurt from previous weeks volume that was way too high with form breaking down. still hurts now.

Bench

bar x 5
40kg x 5
60kg x 5
70kg x 3
80kg x 5
80kg x 4

knew i would have missed the last rep, looking back at what i've written i didnt do nearly enough warmup reps and i was just rushing today cos i had no training partners and wanted to be finished quick.

[NeverLifted]

havent trained in a gym for a couple of weeks, trained at home yesterday with what equipment i had

Press (cleaning it before every set)

Bar x 10
30kg x 5
40kg x 4
45kg x 1
47.5kg x 5
47.5kg x 5
47.5kg x 5
47.5kg x 5
47.5kg x 5
58.5kg x 1

Hang power clean with all the weight i have atm

50kg x 3
58.5kg x 3
58.5kg x 3
58.5kg x 3
58.5kg x 3
58.5kg x 3

BB curls
bar x 15
30kg x 10
30kg x 10
30kg x 10

[NeverLifted]

pressed 57.5 for 3 then for 1 on friday, almost blacked out for some reason and had a bad headache the rest of the day, probably the heat.
curled 40 for 3 sets of 5 and 30 for a few sets of 10


pressed 50kg 5x5 today pretty easy but my form is feeling really strange, maybe cos im cleaning it first and not getting tight but my low back is hyperextending, i keep coming onto my toes and the bar keeps getting away from my face, im having trouble locking it out too. probably just cos i havent pressed in a while, i have no mirror and cos im not using a rack yet. rest of my plates and my rack should be here before friday

[NeverLifted]

wednesday 12th october

First time training properly in exactly a month

squat

bar x 10
40kg x 5
60kg x 5
80kg x 3
100kg x 5
100kg x 5
100kg x 5
120kg x 1

felt a lot harder than i wanted it to..

Bench

bar x 5
40kg x 5
40kg x 5
60kg x 5
60kg x 5
60kg x 5
80kg x 1

Easy enough

Deadlift

60kg x 5
100kg x 5
120kg x 1
140kg x 1
160kg x 0
150kg x 0

not looking good lol.


Friday 14th october

Still sore today

Squat

bar x 5
40kg x 5
60kg x 5
80kg x 3
100kg x 1
110kg x 1
120kg x 1
140kg x 0

pretty dissapointed i couldn't even squat 140 for 1

bench

bar x 5
40kg x 10
40kg x 5
60kg x 3
70kg x 1
80kg x 3

dont know what the best way is to get back to where i was, my plans at the moment are to run starting strength for a week till i squat 120+ for 3 sets of 5 then start back using volume and intensity the next week. my deadlift usually climbs at the same rate as my squat even if i dont train it a lot my deadlift is always around 5kg away

[NeverLifted]

cant squat 105 without form breaking down horribly, all i got out of todays 'training' was a bad back and knees
dont know where to start lol. last month i was a few kg away from a 1000lb total now it looks like its 750 or something