This is going to by my Texas Method Journal.
I have a lot of interest in hypertrophy as well so you will see a lot of hypertrophy work included in this bulk journal
I was going to start Texas Method before (in my previous journal) but I Instead tried 5/3/1 and realized that my body did not react so well to that for my current level.
My previous journal is here http://forum.bodybuilding.com/showth...#post897135671
In that journal you can see photos of essentially what my body looks like right now.
During my last journal I got a groin pull which I'm still currently recovering from, but I'm going to work through it.
I'll my post my workouts as I perform them. Workout days will be Sunday, Tuesday, and Thursday. I plan to update this journal the day of workouts or the day after depending on time constraints.
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Thread: Texas Method
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08-31-2012, 06:00 PM #1
Texas Method
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08-31-2012, 06:15 PM #2
I plan to have my workouts laid out as follows;
Starting weights will be as follows
Squats volume day will be 230 lbs. Intensity will be 250 x 5
Bench volume day will be 215 lbs. Intensity will be 235 x 5
OHP volume day will be 125 lbs. Intensity will be 135 x 5.
DL will be starting at 285 x 5.
Workouts will be;
VOLUME DAY
Squats
5x5
Bench/OHP
5x5
DL
1x5
Hack squats
3x12
Leg Extension
3x12
Dips
2x8
Incline Press
3x12
Recovery Day
Squats
2x5 (80 percent of Monday's weight)
Press/Bench
3x5 (90 percent of Last Press/Bench sessions weight)
BB Rows
3x8
Pull - ups
3x 10
DB OHP
3 x 12
Rear delt flies
3 x 15
Seated Rows
3x12
Close grip Pull Downs
3x12
Back extensions
5x10
Intensity Day
Squat
1 x 5
Bench/OHP
1 x 5
Power Clean
5 x 3
SLDL
3x12
Lying Hamstring Curl
3x12
BB Curl
3x 10
DB Curl
3 x 12
CGBP
3x 10
Lying extensions
3x10
...The madness begins in one day
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09-01-2012, 12:20 AM #3
- Join Date: Feb 2012
- Location: Brighton, East Sussex, United Kingdom (Great Britain)
- Age: 39
- Posts: 4,673
- Rep Power: 11139
In! My first thought was holy volume day. Then I saw all your other days and thought 'fu**' LOL. Hope you can handle this. Volume day looks particularly brutal. Did you know DL is usually done on intensity day?
If your overhead pressing on vd and id will you still do DB OHP on recovery day? That's a shi* ton of shoulder work man. Still, can't wait to see how it goes!Powerlifter 160/100/195/455kg @ 91.55
137.5/97.5/195/430kg @ 82.7
Boxer 5-1
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09-01-2012, 05:16 AM #4
yeah i know its a **** ton of volume. im going to start today.
in practical programming on of rippetoes clients examples are outlined for the Texas method and it puts dl on volume day so it can fo either way.
my assistance lifts for shoulders and chest will correlate with the rotation of bench/ohp. so if i press on volume day ill put the db ohp there too and vice versa.
thanks for subbing ill let UK how it goes
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09-01-2012, 09:46 AM #5
WOW.
Well its safe to say that I love the way Texas Method's volume day feels. The 5x5 is just brutal and when you throw in the extra hypertrophy assistance that I threw in its beyond brutal.
Todays workout:
VOLUME DAY
Squats
235x5
Bench
220x5x5
DL
295x1x5
Hack squats
180x3x12
Leg Extension
45x3x12
Incline Press
115x3x12
For some reason my gym didn't have the belt with the chains that lets you attach weight onto your dips/pull-ups (even tho its usually out) so I skipped dips for today. I'm planning on buying a Dip belt soon tho cuz of that bull****.
Next day... Recovery
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09-03-2012, 12:15 PM #6
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09-03-2012, 12:17 PM #7
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09-04-2012, 05:58 PM #8
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09-05-2012, 12:30 AM #9
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09-05-2012, 07:01 AM #10
]
Every week I'm upping the weights by 5lbs on volume and intensity days on the compound lifts.
Today was interesting...some bros at the gym totally failed while hitting on a girl lol, she came and talked to me afterwards...felt alpha
Workout wasn't as good as I expected...I felt a little out of it, like I may not have been warmed up enough...regardless my workout consisted of the following.
Intensity
Squats
250x2x3 - I accidentally loaded the bar up with 255 and began squating that which I think threw me off...I'm going to try for 255x1x5 next intensity session.
Bench
235x2x3 - I'm going to go for 240 x 1 x 5 next intensity session. If I continue to have trouble getting the 5 rep maxes, then I'll just stick with two sets of 3 for my intensity sessions.
PC
145x5x3
RDL
145x3x10
Lying hamstring curl
25x2x12
35x1x12
Straight bar curl
70x3x10
DB curl
25x3x8
Lying tricep extension
75x3x10
CGBP
125x3x12
Not the best session for me. Too many bros walking around distracting me and getting in my way with their BS.
I ordered an MP3 player the other day and when I get that in the mail (sometime soon I expect) then I'll stop using my phone as my MP3 player and as a video camera to record form, etc.
I also may buy a belt for my intensity day. Doesn't sound like a bad idea to me...
Next session is volume in a few days.
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09-08-2012, 03:52 PM #11
Volume Day
Squats
240x5x5
OHP
125x5x5 - The very last rep of the last set I missed...so I racked it and did one more rep. I'm going to attribute the missed rep to stress or something; If I got 24 I could have gotten 25. I'm still going to up the OHP on the next session still.
DL
300x5 <----I struggled with these for some reason. The bar kept falling out of my hand...as soon as I put some paper towels between the bar and my hands we were good to go again; I'm going to stay here for the next session and upload a video of it next session.
Hack squat
190x3x12
Leg extension
55x3x12
DB OHP
45x3x12 - I also missed the last rep of the last set on these... My goal for next time? Destroy the BB OHP and DB OHP for all reps.
Shrugs
55x3x15
Lying Leg Curls
35x1x12
40x2x12
----------------------------------
On intensity day I burned ~3100 calories...on my off days I burn about 2500.
I'm going to cycle my calories while maintaining a constant bulk.
I.e. On Volume Day I will have ~3700 calories, on Intensity Day I'll have ~3600 calories, I need to find out how many calories I burn on Recovery days, but more than likely I will have ~3400 calories. On off days I'll have ~2800 calories.Last edited by Sinaku5; 09-09-2012 at 12:44 PM.
My log
http://forum.bodybuilding.com/showthread.php?t=147800823&p=941910683#post941910683
PSN ID: I_M-th3-b3ast
Playing Skyrim
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09-11-2012, 08:09 AM #12
Recovery Day
Squats
195x2x5
Bench
200x3x5
Pendaly Rows
135x3x8
DB Rows
25x3x15
Seated Cable Rows
100x2x12
120x1x10
Back Extension
25x4x10
Incline BB Press
120x3x12
Pull-ups
2x10 <----these felt especially good. Felt easy...I'll do 3 sets next time.
Shrugs
55x3x15
Then I messed around with some face pulls. Nothing serious in weight, just for rehabing of my shoulder...
On the recovery day I burned ~3000 calories, and had 3500.
Intensity is next...My log
http://forum.bodybuilding.com/showthread.php?t=147800823&p=941910683#post941910683
PSN ID: I_M-th3-b3ast
Playing Skyrim
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09-12-2012, 04:03 PM #13
Intensity
Squat
255x1x5
OHP
This just sucked. all I could do was 125x2x4...I really think the squats took it all out of me.
I'm going to up the weight to 130x5x5 on the next volume session and push for the 140x1x5 for the next session...if that still stalls then I'll lower the weight by a few on my volume days to allow for progression on my intensity days. I really think it was just a fluke. I may also do my OHP first...not sure tho yet.
PC
140x5x3
BB Curl
70x3x10
DB Curl
25x3x8
Lying Curl
75x3x8
CGBP
125x1x12
130x2x12
My log
http://forum.bodybuilding.com/showthread.php?t=147800823&p=941910683#post941910683
PSN ID: I_M-th3-b3ast
Playing Skyrim
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09-14-2012, 06:33 PM #14
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09-16-2012, 10:45 AM #15
VOLUME DAY
EVERY LIFT TODAY FELT ESPECIALLY TOUGH...but i still set PRS Hell yeah!
Squats
245x5x5
Bench Press
225x5x5 <----this was not perfect. On the 5th rep of the 3,4, and 5th sets I had to rack the weight and do one more lift. I will stay here next time.
DL
300x1x5 <----this felt OK. I'm going to up it by 5lbs.
Hack Squats
200x3x12
Dips
55x2x7
Lying Leg curls
45x3x12
Everything felt tough which leads me to believe that I was just off this day. I went to the gym after meals; which I normally don't, and at a completely different time.
I STILL SET PRs tho
We'll see what happens next time.My log
http://forum.bodybuilding.com/showthread.php?t=147800823&p=941910683#post941910683
PSN ID: I_M-th3-b3ast
Playing Skyrim
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09-16-2012, 12:52 PM #16
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09-20-2012, 02:12 PM #17
Recovery day was...recovery day.
I'm uploading this from class so I don't have my workout journal on my lifts, but I can throw in a few notes.
Intensity Day
Squats
260x1x5
Bench
240x3
240x2
BB Curl
80x3x8
DB curl
253x8
Lying extension
75x3x10
CGBP
135x3x10
Notes...bench needs work. I tried setting up my bench with tips from Dave Tate's 6 week cure to bench press vid on youtube, but it needs work. My bodys not tense enough. This will be my primary item of work...my bench
For now, here's my videos; by next week I want to see progress on my bench form so I'll upload my videos on my bench consistently.
Holy fu** dude those squats looked like the hardest squats ever. I can't believe you made them all. Brilliant effort. Good job hitting PRs and good job all round.
Squats:
Bench
My log
http://forum.bodybuilding.com/showthread.php?t=147800823&p=941910683#post941910683
PSN ID: I_M-th3-b3ast
Playing Skyrim
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09-21-2012, 01:22 AM #18
- Join Date: Feb 2012
- Location: Brighton, East Sussex, United Kingdom (Great Britain)
- Age: 39
- Posts: 4,673
- Rep Power: 11139
Great intensity on the squats! You have a very strong core, I can't stand there with the weight on me for that long, I start folding up
Are you trying to arch your back while you bench? You could cut the ROM down a good bit if you get a good arch.Powerlifter 160/100/195/455kg @ 91.55
137.5/97.5/195/430kg @ 82.7
Boxer 5-1
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09-21-2012, 03:36 AM #19
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09-21-2012, 04:55 AM #20
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09-21-2012, 03:54 PM #21
Thanks bro!
I saw that video. I just currently only have a regular foam roller, not the smaller one he recommends starting off with in the video.
I might have to buy something that I could use as a smaller one tho. I appreciate the tip!
On a different note; I did find this image on someone elses log and liked it so I'm throwing it in here;
Tomorrow is six flags...so I'm going to skip the gym and resume on Sunday .My log
http://forum.bodybuilding.com/showthread.php?t=147800823&p=941910683#post941910683
PSN ID: I_M-th3-b3ast
Playing Skyrim
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09-23-2012, 11:44 AM #22
PAIN IN THE GYM...I love it
Volume
Squats
250x5x5
OHP
130x5x5
DL
305x1x5
Hack squat
210x3x12
Leg Extension
75x3x15
DB OHP
45x2x12
45x1x10
Shrugs
60x3x15
Lying Leg Curls
45x3x12
Deadlifts need work...too much back, not enough hammies. I may start over at 280 and work up from there.
Next session recovery.My log
http://forum.bodybuilding.com/showthread.php?t=147800823&p=941910683#post941910683
PSN ID: I_M-th3-b3ast
Playing Skyrim
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09-23-2012, 03:12 PM #23
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09-23-2012, 05:47 PM #24
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09-24-2012, 12:02 AM #25
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09-24-2012, 06:30 AM #26
I'd missed your new log!
Great job on those squats - good depth, great back position and you've got good strength driving that weight back up! I assume that groin pull has settled fully now?
You've got great core strength as well - looking rock solid stability wise
That bench was strong even if you haven't locked on your core and arch the same way you did for the squatting. If you get that right you'll be able to add 20lbs to your bench. All the numbers and the progression so far are looking good.
What is your weight at the moment and how is the 'bulk' going?"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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09-24-2012, 02:56 PM #27
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09-24-2012, 03:03 PM #28
Thanks for checking in doc!
Groin pulls settling, still not 100 percent, but its getting there.
Thanks on the core strength and squats comments.
I want to able to not only lift more on my bench, but also be stronger with the muscles that are utilized within the bench press.
Do you have any tips or know of any great videos for fixing the problems you see in my bench?
Current weight is about 190, and the bulk is going (can never complain about extra calories). My abs are slowly disappearing, but they are still visible a bit .
Thanks for checking in!My log
http://forum.bodybuilding.com/showthread.php?t=147800823&p=941910683#post941910683
PSN ID: I_M-th3-b3ast
Playing Skyrim
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09-25-2012, 09:52 AM #29
Recovery Day
I did my recovery day at my school's gym instead of the typical gym I go to. The bars felt lighter; probably 5-10 lbs lighter.
On the bright side tho...the school had A GHR MACHINE! Hell yes! I used the GHR machine and LOVED the feeling. Also...I might come to my school's gym more often because they have a GHR MACHINE! And it was an awesome feeling to use one.
Squats
200x2x5
Bench Press
225x3x5 <--- A little higher than where my recovery day for this is supposed to be, but what the hell; I FELT LIKE IT
Rows
135x3x5
DB Rows - these are going up next session, they were too easy.
30x3x20
Seated Cable Rows
120x3x8
Incline BB Press
135x12
135x10
135x7
Pec Dec
110x3x15 <--- I experimented with this and liked the feeling
Pull-ups
BW
3x8
And FINALLY...
GHR
BWx3x6 <-----I LOVED THIS. What a gem of a machine.
Intensity day here I come.
My log
http://forum.bodybuilding.com/showthread.php?t=147800823&p=941910683#post941910683
PSN ID: I_M-th3-b3ast
Playing Skyrim
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09-25-2012, 09:58 AM #30
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