So This is Reforming?

[ReformingBB]

First, a very brief history. I've been working out since I was 16. I started with a full body workout, but joined a gym and switched to a push/pull. After a while I switched to a BP Split. I then went back to a push pull. I stayed plateaued for some time. I began "reforming" last August when I decided to give a 5x5 a shot. Going in, I had become demotivated since I wasn't progressing, stopped trying to eat, and my weight dropped from 185-177. 5x5 went well and I got back up to 185. I then moved on to VM's WS writeup, but I had an crappy layover time between semesters, where I moved 3 times and missed 3 weeks of the gym. I resumed the WS program for a while. I mostly progressed in the motions that were new to me, and on the DB work.

I deloaded and began the Texas Method, which I have been doing for several weeks now. Since January 20th I've put on about 10 pounds of muscle and set several PR's.

I took a pic today to mark progress. I'll try to take more:


I am about to move again soon, and will switch programs after a week off. For the summer I'd like to work on my aesthetic a bit , while still increasing in strength as I feel I'm at the point where I have enough to work with.

[ReformingBB]

Just to get caught up a little, this is the Intensity Day. I normally do it on Friday but couldn't get to the gym, so I did it saturday

Bench Press
Clap Pushups 10
45x15
135x5
165x1
185x1
205x1
230x3
205x3 Paused
205x3 Paused

First 2 were surprisingly easy. Third one slowed but no doubt that it was going up. The two sets of paused bench felt really good. I do them to focuse on my weak point on the motion, which is traditionally a few inches off the chest. It seems to be working because I am slowing higher up now.

Chinups- Ladders
1,2,3,4,1,2,3,1,2,3,1,2

I used to always do Pullups instead of chins, but Dave convinced me to switch. He says Chins have a carryover to bench.

Squats
95x12
95x12
95x12

I know I haven't been doing them right, so I am back with a really light weight to try and perfect form. My lower back rounds at the bottom, so I'm working on flexibility by stretching every day. I wanted to do high reps for my knees, which have been bothering. But this probably wasn't the best idea cause form degraded as the reps went on.

Cable French Curls
60x12
60x12
60x10

I wanted to throw in an tri exercise that wasn't skull crushers, and would be less taxing on the rest of the body. This felt good.

Face Pulls
70x12
70x12
Got these from VM's WS routine, and brought them over to target my rhomboids, which I noticed are small proportionally.

Hypers
45x10
45x10
45x10

Swiss Ball Crunches
3 sets of 12

NOTE: Face Pulls and French Curls were only added a week or 2 ago.

Overall, a great workout that felt awesome. I was happy as hell to break the 2 plate barrier a week ago, and couldn't believe I put up more weight again.

[ReformingBB]

Bench Press
Clap Pushups x10
45x15
135x5
175x1
205x1
200x5
200x5
200x5

This was hard as sheeet, but I came in feeling tired and weak for some reason

DB Paused BP
55x8
55x8

Squats
95x6
95x6
95x6

Still struggling to get my form down, but today was probably the best I've done with it. Can I get a form check?

http://www.youtube.com/watch?v=0mvvg2fabAw

Pendlay Rows
135x5
175x5
175x5
175x5
175x5
175x5

This were also hard. Checkit http://www.youtube.com/watch?v=DYxChGjt7J8

Machine Preacher
70x12
70x12
70x12

Months without arm work and my bis lack peak. So I threw in some of these bad boys about 2 weeks ago. I'm focusing on a strong contraction for 1 second at the top

Hypers
45x10
45x10


I pinched something 3rd set. I tried to do some hanging knee raises but my back was bothering me so I hightailed it outta there.

[ReformingBB]

For completeness, I'll include my PWO meal. I have this homemade gainer every day, after WO's when I lift.

1/2 Cup Oat
12 Oz. 1% Milk
TBSP Flax
2 Scoops ON Whey

Calories: 680
Protein: 64g
Carbs: 46g

[ReformingBB]

No workout today, but I have decided to make greater flexibility a high priority, so I'm stretching every day now.

Here's what I just went through.

Salutations to the Sun
Hurdler's Stretch
Toe Touches
Butterflies
Supermans
Back Bridges
"Iron Cross"

I am so stiff that my wrists were screaming on the back bridges. I was able to touch my toes with legs straight. I was in agony holding the position, but hey.

Any suggestions on stretching would be greatly appreciated, I don't really know much about it

[ReformingBB]

Bah, when I don't have a daily work schedule i develop some bad habits. Friends at work today, so can't play tennis. It's an off day at the gym, and I finished reading The Road.

I ran out of milk so I popped open one of these.


Oh well, I guess I'll soak up the sun. Good thing I start working again in <2 weeks

[ReformingBB]

First time I woke up being over 200 lbs since senior year of highschool, which was during a dirty bulk. I don't dirty bulk anymore. I checked the BF% and I'm still sitting at 9-9.5%. Hell yeah! I'm psyched for the gym today. Best believe 135 is going OH for 3 sets of 5.

[wannaBmoy]

Originally Posted by ReformingBB

First time I woke up being over 200 lbs since senior year of highschool, which was during a dirty bulk. I don't dirty bulk anymore. I checked the BF% and I'm still sitting at 9-9.5%. Hell yeah! I'm psyched for the gym today. Best believe 135 is going OH for 3 sets of 5.

Good luck man! Nice results as well. Keep at it

[ReformingBB]

Originally Posted by wannaBmoy

Good luck man! Nice results as well. Keep at it

Thanks man, and thanks for stopping in! Don't be a stranger.

Just got back from the gym. Putting a vid up of the OH Presses and will get right on the write up

[wannaBmoy]

Originally Posted by ReformingBB

Thanks man, and thanks for stopping in! Don't be a stranger.

Just got back from the gym. Putting a vid up of the OH Presses and will get right on the write up

sweet more fapping material ... I mean ...

[ReformingBB]

Originally Posted by wannaBmoy

sweet more fapping material ... I mean ...

ROFL

Damn I knew I shouldn't have put my face up

[wannaBmoy]

Originally Posted by ReformingBB

ROFL

Damn I knew I shouldn't have put my face up

too late. You'd better deliver or else.

[ReformingBB]

OH Press
45x15
95x3
135x5
135x5
135x5


2nd Set
http://www.youtube.com/watch?v=xk02ihM3X0A
These were definitely tough. But happy to get the blue

Squat
105x6
105x6
105x6

I'm taking a SS approach to squats because A) I still suck at them, and B) I want to work light and get my form down pat. Seemed like I did them with good form again. I'll throw no another 10 lbs Saturday.

Pull Throughs
57.5x10
57.5x10
57.5x10

Power Shrugs
235x10
235 x8
235x8

I was going heavier, but I misplaced my straps

Hammer Strength Incline
60's x 12
60's x 12

Light work to get some lactic acid going, work on my lagging BP, and keep my chest swolen This is only the 3rd week I've been doing this, but since it hasn't interfered with PR's I don't think it's hurting

Swiss Ball Crunches
20
18
15

Plate Pinches
2 10lb plates
30s
30s
30s

This wasn't that difficult but it was bothering my thumbs.

All in all, not a bad workout. I sometmies add hypers in, but my lower back was shot.

[dblbassted]

Alright, bitches... here I am.

[ReformingBB]

Originally Posted by dblbassted

here I am.

Rock you like a hurricane?

[Andrew.Cook]

Yeah yeah, I'm here, quit yer whining. I can't take any more sensitive bodybuilders today! I "insulted" someone's crawfish and I think I made him cry.

[ReformingBB]

Originally Posted by Andrew.Cook

I "insulted" someone's crawfish and I think I made him cry.

Just saw the post, LMAO. I think I take ribbing like WB, as signs of affection

[ReformingBB]

Originally Posted by Andrew.Cook

Yeah yeah, I'm here, quit yer whining. I can't take any more sensitive bodybuilders today!

Yeah word, they are almost as gay as sensitive powerlifters:

Originally Posted by Andrew.Cook

Sorry to hear this. It is my experience that by the time you KNOW something is wrong, it is too late to fix it.
...
It is a national day of mourning, WB. No breakup is a good thing, ever... Even when it is "right" and for all the most logical reasons, it still hurts (at least for a wee bit... remember how you are jaded because of your last GF? )

Want a tissue

[Pillager]

Originally Posted by ReformingBB

Yeah word, they are almost as gay as sensitive powerlifters:



Want a tissue

I'm in, if I were some kind of "real" powerlifter, I'd have to pull a wannab and e-pout.

[Andrew.Cook]

Originally Posted by ReformingBB

Just saw the post, LMAO. I think I take ribbing like WB, as signs of affection

Really I was just trying to say that the only thing that would make me want to go to LA was CajunChick I would hop a plane tomorrow just to have her pat me on the head... or maybe spank me? I'm open to suggestions, lol

Originally Posted by Pillager

I'm in, if I were some kind of "real" powerlifter, I'd have to pull a wannab and e-pout.

Good thing you are not

Speaking of real power lifters, CC's boy...ex, was a national collegiate champ in powerlifting. I'm torn up over the breakup. BB.com comrade, PL comrade? Dude, I was cheering for all sides in that one.

[wannaBmoy]

Originally Posted by Andrew.Cook

Yeah yeah, I'm here, quit yer whining. I can't take any more sensitive bodybuilders today! I "insulted" someone's crawfish and I think I made him cry.

There are a few things in life a man should never do:

1) strike a fellow man in the testicles

2) share an umbrella with another man

3) watch women's sporting events (except for sexual purposes)

4) mess with another man's crawfish.

I think A.C is guilty of all of the above . Except it's more patting than striking in the case of #1.


Hoooolllldddd the train 1 second there. Is everyone picking on me now? Jeez this just is not good.

[Andrew.Cook]

Originally Posted by wannaBmoy

There are a few things in life a man should never do:

1) strike a fellow man in the testicles

2) share an umbrella with another man

3) watch women's sporting events (except for sexual purposes)

4) mess with another man's crawfish.

I think A.C is guilty of all of the above . Except it's more patting than striking in the case of #1.


Hoooolllldddd the train 1 second there. Is everyone picking on me now? Jeez this just is not good.

1) I have both striken, and been struck in the figs. It makes me giggle every time. I have serious issues that testicular pain (myself and others) is entertainment par none to me

2) I don't use an umbrella. That is like wearing a purse

3) I have seen a couple WNBA games in person There is no possibility of this ever being a sexual action [no Imus]

4) Guilty

[ReformingBB]

Seeing as how I only have another week before I move, I'm starting to think about what I want to do with my workouts. It has now been 2 months on the Texas Method and it's been great. A large part of whether or not I try to grind out a few more weeks on the program will be if I successfully complete 235x3 on the bench tomorrow. Both Intensity and Volume days are becoming ridiculously hard. I'm down to 3 work sets on volume days because I couldn't increase the weight at the 5x5, so I might have reached a sticking p oint on the program, and I'm dying to try the below.

Originally Posted by kbdub

the bench program was great. that was the program that got me repping 275. it was basically a russian program.
you bench 3x per week. i trained chest once per week along with this. i did incline db and probably flyes.
start with your 10rm
do 5,4,3,2,1 reps resting only 1 minute between sets. you add 5lbs to the bar each workout and suptract 5 lbs the following week so you go up 10lbs per week, but then next monday you start using the previous wednesdays weight...it's like a weekly mini deload. this is going to be really light the first few weeks (like SS is). the kid i had doing this felt like he wasn't progressing becasue it wasn't hard enough. i told him to just trust me. he did and he repped his old max in 2 months time.
when the weight starts to get heavy, like in 5 weeks, you may find that you will want to rest longer between the first sets...feel free to do so. there is no right or wrong way to do this.
ex-for 225 10RM
M 225
W 230
F 235
M 230
W 235
F 240
M 235
W 240
F 245

This would also allow me to focus on Incline and Dips for a change-in the beginning at least. Thoughts?

[Andrew.Cook]

Interesting protocol. I don't remember reading this one in my browsing of Russian training literature (lore). Looks very similar to ladders. Essentially using sub max weights for low reps.

[ReformingBB]

Originally Posted by Andrew.Cook

Interesting protocol. I don't remember reading this one in my browsing of Russian training literature (lore) . Looks very similar to ladders. Essentially using sub max weights for low reps.

Not a fan of the Ruskies? I can't tell, cause I know you're doing ladders. I like the thought of using these because I can focus on other chest movements for a change without the fear that I will lose the bench strength I gained.

[Andrew.Cook]

Nah, I like Russian training techniques, but they have taken on an almost mythical quality. People always talk about what the Russians did like it was powerlifting handed down from the gods themselves I think it is amusing how people get this air of confidence and superiority about using Russian methods. Something I've seen, and I find it entertaining.

[ReformingBB]

Well, I suppose they are a sort of myth in that all of the earlier "scientific" studies are lost to the Western world, with a necessity of scientific research being that it is replicable and whatnot.

Things like staggered (sp?) loading and wave loading are still greek to me.

[Andrew.Cook]

Originally Posted by ReformingBB

Well, I suppose they are a sort of myth in that all of the earlier "scientific" studies are lost to the Western world, with a necessity of scientific research being that it is replicable and whatnot.

Things like staggered (sp?) loading and wave loading are still greek to me.

I think that we also have to note that while the world was screwing up and the Russians "had the secret" we were also looking at the days of PRE-drug screening and what have you. I think the Russians played with some interesting stuff, but I don't know how accurate the info is that we can see today. Does it work? Sure, but lots of things do, don't they? If you look now, things are much more evened out on the world strength field.

[kbdub]

myth or not it got my friend repping his old max in 2 mos. could other programs have worked? yes, but this setup was something new for him that he would stick with. it's super simple and the pregression is constant which is a nice feature. i include that it was russian because i read it from tsatsouline and he said it was. i don't care if it was from france...it works

[ReformingBB]

Originally Posted by kbdub

myth or not it got my friend repping his old max in 2 mos. could other programs have worked? yes, but this setup was something new for him that he would stick with. it's super simple and the pregression is constant which is a nice feature. i include that it was russian because i read it from tsatsouline and he said it was. i don't care if it was from france...it works

Welcome bro! Not knocking it at all, I take your word. I'm looking forward to giving it a go!