Texas Method

[fittofattofit]

That looks better now! (although I'd drop the lying triceps extensions/skull crushers and keep up with the dips )

And good to see the GHRs in there --- I do them on the seated row bench with my heels under the knee rest

[Sinaku5]

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.

Yeah, ty. I think you're still thinking of Wednesday as a recovery day lol but I may need to reduce the fronts and incline presses to 3x5, we'll see how it feels as time goes on.

I was thinking of alternating cleans to OHP with INcline but I think since theyre both such light weight I should be able to handle them.

TY for the feedback I really appreciate it. I'll take it all into consideration!

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.

TY Pyaarawala! I appreciate the feedback. TMK skullcrushers are a less effective form of lying tricep extensions; I remember Rip saying that and other strength oriented programs that I look at usually include lying tricep extensions if they include tricep work, whereas skullcrushers seem to be implemented in bb oriented routines.

That looks better now! (although I'd drop the lying triceps extensions/skull crushers and keep up with the dips )

And good to see the GHRs in there --- I do them on the seated row bench with my heels under the knee rest

TY andrew! Yeah I want to drop the lying tricep extensions in place of dips but they irritated my shoulder/collar bone area before so I want to ease back into them, I'm just not sure when lol. I do agree tho dips > lying tricep extensions.

TY on the tip on the GHRs before I couldn't even do them like that but now that I've got more strength in that area I may finally be able to do a GHR off of the seated row bench.

I appreciate allo the feedback guys! I'm off to try this routine right now

[GinjaNinja85]

Tear it up!

[moshvr]

Whats up big guy?? Still killin it I see ... good stuff!

[Sinaku5]

Tear it up!

I did exactly that

Whats up big guy?? Still killin it I see ... good stuff!

TY Michael! Yeah still killing it just like you . Thanks for dropping by. Happy new year! Stay safe!

[RyouBakua]

have you ever taken a bar and set up a deadlifting station behind that guy?




ive done it once

[Sinaku5]

Squats
280x5x5

Note: These are on a reset. I tried something different this time - I looked forward instead of down. I flip flop with form but I may continue doing it his way for now.
Its funny to think that this was once my intensity squat weight for 1x5 . Form looks pretty good to me. One rep looked just a BIT parallel in the vid below, if not at parallel. Also, the vid is of my 5th set. For being my 5th set it really doesn't look too bad.




Bench
232.5x5x5
Note: These are on a reset too. Felt good tho. Not that difficult.

Rows
205x5x5
Note: I made a 10lb jump here and everything still looks pretty good .



Chin-ups
BW+45lbsx3x6

Note: I went a bit higher than normal on these. Reps went down a bit, but I used a larger ROM

BB Curls
90lbsx1x7
90lbsx2x6
Note: Reps went down on these, but after the chins and additional sets on Rows it makes sense.

Lying tricep extensions
80x2x8
80x1x6
Note: Same weight and reps as before, but not bad considering the extra bench work I did.

Overall I'm pretty happy with this program so far. Still got 2 more days left, and I think I'll add some DB SLDLs, but other than that it looks about done. Happy New Years everyone!

[Sinaku5]

have you ever taken a bar and set up a deadlifting station behind that guy?




ive done it once

Lol. A few times. Great minds think alike

[RyouBakua]

squat form looked good

took a while but thats better than rushing through

strong lifts all around

Lol. A few times. Great minds think alike

lol and then just stare the guy down

[Sinaku5]

squat form looked good

took a while but thats better than rushing through

strong lifts all around

Thanks RB. Yeah I'm working on going quicker. Its a big problem with my squats and I can imagine that having 280lbs on my back for an extended period of time isn't really helping my ability to squat it too much; probably making me tired if anything.

[GinjaNinja85]

strong lifts all round

This. No weak points at all. You move some good weight with Tri Ext. too. Just started those and I only do about 60lbsx10.

[Sinaku5]

This. No weak points at all. You move some good weight with Tri Ext. too. Just started those and I only do about 60lbsx10.

Thanks Ginja I appreciate that.

[Sinaku5]

and side note - who do I contact to change my log name?

Its clearly not TM anymore lol.

[fittofattofit]

Nice job on the squats and rows. Nothing wrong with the form on either of those!
The squats looked strong and all of those reps were parallel or below and apart from the last rep I didn't really see any wobble in your back/spine position.
The Pendlays looked really solid
Strong chins as well
Great session!

[GinjaNinja85]

and side note - who do I contact to change my log name?

Its clearly not TM anymore lol.

I PMd Dominik.

http://bodyspace.bodybuilding.com/Dominik/

[Sinaku5]

Nice job on the squats and rows. Nothing wrong with the form on either of those!
The squats looked strong and all of those reps were parallel or below and apart from the last rep I didn't really see any wobble in your back/spine position.
The Pendlays looked really solid
Strong chins as well
Great session!

Thanks Andrew I appreciate that! Felt pretty good too...in a twisted sense because it really felt like hundreds of lbs...which it was, but it felt good

I PMd Dominik.

http://bodyspace.bodybuilding.com/Dominik/

TY Ginja...now I just need a title for my new log...ideas?

[SuicideGripMe]

Happy New Year brah. Got any goals for 2013?

[viennafat]

Great session, man.
Squats look good and all other lifts are strong, too. Very nice work.
Strong background grunt at 0:20 of the squat vid.


Happy new year!
I hope 2013 brings lots of health and happiness.

[Sinaku5]

Happy New Year brah. Got any goals for 2013?

TY brother! Happy new year to you too!

I defintely got goals for 2013! I'm shooting for a 405x5x5 squat, 315x5x5 bench, 185x5x5 press, and 450x1x5 DL... . Definitely attainable.

Great session, man.
Squats look good and all other lifts are strong, too. Very nice work.
Strong background grunt at 0:20 of the squat vid.


Happy new year!
I hope 2013 brings lots of health and happiness.

TY Tom! Yeah I heard that grunt too...lol awkward.

Happy new year to you too!

[Sinaku5]

Day 2 of Program



Front Squats
175x5x5

Note: I messed with these to find the appropriate weight for me to use.
I settled at 175 and did 5x5 of them. This is a relatively new exercise for me, so any tips/comments on my form would be much appreciated.



Incline BB Bench Press
185x5x5



DL
315x1x5

Note: These felt great. MUCH better form than before. I still need to get more leg drive tho.



DB SLDL
50x4x8

Note: I did some cable lateral raises and face pulls as well for a few sets at higher reps. Forgot the weight, but good rehab work for me.

[pyaarawala]

Strong workout dude! Why don't you bring your hips lower on the DL to try to get more leg drive? Also lovin' the music in your DL video and the guys singing along.

[RyouBakua]

i agree with the leg drive. looks like your pulling mostly with your back.

maybe drop down a little lower and combine the two in one pull

315 looked strong but like squats you got a ton of middle time in there whereas bench not so much

have you tried speeding up your sets?

[fittofattofit]

You are plenty strong enough for those front squats and the depth was good but you you need to go slower so that you keep your upper body stable. You are leaning forwards and collapsing your chest, and then 'good morning' the bar back up which is making you shift your COG. Concentrate on keeping your head up and your chest out. With the deads if you can get lower you'll get more hip drive. The other thing is to lock out without hyperextending (that's how you'll injure your back) The first two reps you hyoerextended, but the lockout in the other reps was good. Once again, you've got plenty of strength so when you get the form working you'll be repping in the mid 300s!

[HunterMC6]

I know nothing about front squats but I can agree with everything said about the back angle since it is the same problem I have with back squats. I also agree with getting your hips a little lower on DL I know that Ripptoe doesn't like to see the hips drop at all but just like with the squat there are a lot of variations to try with DL and I know Rip himself has said that everyone's setup is different on DL because of the varying body types there are.

This video is pretty solid but I am no expert by any means

[nads786]

Andrew gave great front squat advice up there ^^ I couldn't add anything more really. Are you having any trouble sitting in between your legs at all? I really open up my stance a bit to keep myself upright for the Fsquats.

Your Incline bench form is fuking legit. My shoulder flexibility won't allow me to hit that kinda depth even with 135!

[moshvr]

Good work man. Session was pretty solid. I see I need to step up my incline pressing work ... you're right there with me

[Sinaku5]

Strong workout dude! Why don't you bring your hips lower on the DL to try to get more leg drive? Also lovin' the music in your DL video and the guys singing along.

Thank you Pyaarawala!

I do need to bring my hips lower, I'm thinking by sitting back and squeezing my chest up.

And lol I just watched the vid again and heard that guy singing...priceless.

i agree with the leg drive. looks like your pulling mostly with your back.

maybe drop down a little lower and combine the two in one pull

315 looked strong but like squats you got a ton of middle time in there whereas bench not so much

have you tried speeding up your sets?

Yeah squats and DLs I need to cut down my "middle time" I'm working on that with my squats while theyre on areset. For DLs I was trying to take a deep breath before every pull from the top.

Thanks RB I'll work on bringing my hips lower and chest up to get some more leg drive.

You are plenty strong enough for those front squats and the depth was good but you you need to go slower so that you keep your upper body stable. You are leaning forwards and collapsing your chest, and then 'good morning' the bar back up which is making you shift your COG. Concentrate on keeping your head up and your chest out. With the deads if you can get lower you'll get more hip drive. The other thing is to lock out without hyperextending (that's how you'll injure your back) The first two reps you hyoerextended, but the lockout in the other reps was good. Once again, you've got plenty of strength so when you get the form working you'll be repping in the mid 300s!

Thank you Andrew! I appreciate the advice. Just starting on the front squats. I'll probably lower them to 135 and slowly work up to the higher weights and focus on keeping chest out and head up. I noticed the GM issue now that I look at the vid again.

And TY on the DL tip. I'm going to work on sitting back more and pushing my chest up on the DL to get more hip drive and I never noticed the hyperextension. I gotta watch for that. TY again Andrew.

I know nothing about front squats but I can agree with everything said about the back angle since it is the same problem I have with back squats. I also agree with getting your hips a little lower on DL I know that Ripptoe doesn't like to see the hips drop at all but just like with the squat there are a lot of variations to try with DL and I know Rip himself has said that everyone's setup is different on DL because of the varying body types there are.

This video is pretty solid but I am no expert by any means

Yeah thank you HUnter. I think I'm taking Rip's don't drop the hips thing too literal, given the general concensus that my hips should be lower to get more leg drive. I appreciate that video! I'll definitely watch it before DL day next time.

And yeah I remember seeing a set of photos in SS where Rip had different examples of proper DL positions depending on the individuals limb lengths and I always thought my body just created a more horizontal torso, but looking at the vid again I can see how I don't even make an attempt to drop my hips and raise my chest. I'll focus on that for the next pull. I appreciate the tip and vid again!

Andrew gave great front squat advice up there ^^ I couldn't add anything more really. Are you having any trouble sitting in between your legs at all? I really open up my stance a bit to keep myself upright for the Fsquats.

Your Incline bench form is fuking legit. My shoulder flexibility won't allow me to hit that kinda depth even with 135!

Just the man I wanted to see in here...I figured you could give great advice with your monster front squat!

I don't seem to have trouble sitting between my legs, just keeping my back straight and chest out after watching that vid again. I'll try it again at 135.

And thanks on the Incline comment! Shoulder problems suck Gotta find ways to work around injuries though.

Good work man. Session was pretty solid. I see I need to step up my incline pressing work ... you're right there with me

Thanks Tom! Now I just need to get to your strength with my DL ...I'm trying to work my way up there

[Opeth09]

Good workout man! Everyone else gave you tips so I won't say anything to confuse you or anything, they all gave good advice. Form on deads looks good though, but if you do what they say your weights will go up for sure. And good to see whole ROM on the inclines. Pisses me off when people only do half ROM on those

[Sinaku5]

Good workout man! Everyone else gave you tips so I won't say anything to confuse you or anything, they all gave good advice. Form on deads looks good though, but if you do what they say your weights will go up for sure. And good to see whole ROM on the inclines. Pisses me off when people only do half ROM on those

Lol. Thank you. I appreciate all the tips and critique is always more than welcomed.

and yeah, I hear ya on the half ROM things, assuming injury preventing full ROM.

[Sinaku5]

Day 3 of the program

"Being defeated is often a temporary condition. Giving up is what makes it permanent." - Marilyn vos Savant, Columnist

DE Squats
230x10x2

DE Bench
155x10x3

PC to OHP
I had no power output on these, so I switched the routine to OHP 5x5...and I may just continue to do this instead until I can learn the PC appropriately.

OHP
137.5x5x5

DB Rows
85x2x15

Pull-ups
BWx3x8

Overall a pretty quick session. I dropped a set of DB rows because I was in a hurry. Squats were not as fast as I'd like. I'll need to stay at the weight I have for the next few weeks and develop better speed. Pull-ups felt great tho. Easy.