TM is the way to go. I've heard if your over 35 5/3/1 is a good option but the younger folk should grind away on weekly progression for as long as possible.
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Thread: Oklahoman does it Texas style
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11-22-2012, 04:03 PM #31trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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11-22-2012, 07:14 PM #32
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11-23-2012, 08:23 AM #33
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3946
It's that time again, Friday heavy day.
7th Friday
Squat: 170/210/250/295
337 1x3 | 250 1x8 Felt great doing it. I think my left hip is a little tweaked form OHP on Wednesday, I'll have to be careful with it. Didn't affect my squats though and I'll have plenty of rest before Monday, and Deadlift on Wednesday.
Bench: 105/130/160/185
215 1x3(2) | 160 1x8 Rocked it. Did my 3 reps, put the bar back for 1 breath, said Eff it and pulled back out and did 2 more. New 5RM?
Pendlay Row: 80/100/120/140
165 1x3 | 120 1x8 Nailed it. Hips and shoulders were rock solid, elbows were shot into the sky, weights moved up in down. Very happy with results.
Overall a fantastic workout, really feeling it in my rhomboids and lower traps. My legs feel destroyed, which I love, and my knees feel great. How were your workouts today?My log http://forum.bodybuilding.com/showthread.php?t=149523363
Best
415/295/455x2 1165
Goal
448/339/515 1302
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11-23-2012, 08:33 AM #34
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11-23-2012, 08:50 AM #35
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3946
Thanks, I'm working on it. I hate your body... 4 inches shorter, 10 pounds heavier? Teach me this.
No, I haven't been video'ing since I like to have my spotter behind me to give me a bump in case I get stuck. It doesn't happen much, but I really don't like sitting down on the stops when I fail on a rep. I'll get a video of Monday or Wednesday. Mondays and Fridays I just break parallel, Wednesday light days I've been experimenting with ATG back squats, and front squats.My log http://forum.bodybuilding.com/showthread.php?t=149523363
Best
415/295/455x2 1165
Goal
448/339/515 1302
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11-23-2012, 08:55 AM #36
I'm trying to gain weight lol. I ran SS and GOMAD when I was a novice and got up to 189lbs or so. Gained about 12lbs a month. Now I'm gaining couple lbs a month, probably because of my job. Just do GOMAD and eat a loaf of bagels a day plus3 meals.
trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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11-23-2012, 08:56 AM #37
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3946
I've been eating 4-6 meals a day and gomad since August... lost 2 pounds. Oh well, I'm still making strength gains.
Now that I'm back on track, almost through this squat stall, I think I may just keep going with Madcow and see what happens. I'd feel guilty quitting the program half way anyway.Last edited by HoneyBadger300; 11-23-2012 at 10:43 AM.
My log http://forum.bodybuilding.com/showthread.php?t=149523363
Best
415/295/455x2 1165
Goal
448/339/515 1302
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11-23-2012, 03:03 PM #38
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11-24-2012, 12:41 AM #39
- Join Date: May 2009
- Location: California, United States
- Posts: 1,780
- Rep Power: 12751
Eating when you're full is a lot harder to do than eating less and being hungry.
Chocolate Milk might help you get a few extra calories in since you're doing GOMAD
Your numbers are advanced for your weight and I've been meaning to ask why you chose madcow over 5/3/1 but if you're still making weekly gains, you obviously know what you're doing.
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11-24-2012, 12:54 AM #40
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3946
To be honest I chose Madcow because I didn't know I was considered advanced, and it was the next step after deloading 3 times on SL 5x5. I'm still pretty consistent in my gains, had to slow down on squats for the week, but I think that's a result of the off time. We'll see what happens on Monday. Should I be doing 5/3/1 or TM or something more advanced like that?
My log http://forum.bodybuilding.com/showthread.php?t=149523363
Best
415/295/455x2 1165
Goal
448/339/515 1302
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11-24-2012, 01:13 AM #41
- Join Date: May 2009
- Location: California, United States
- Posts: 1,780
- Rep Power: 12751
TM is a weekly progression routine similar to Madcow. I personally prefer Madcow because of Wednesday's light squats followed by heavy deadlifts. TM has you doing squats 5x5 @ 90% of 5RM and DL 1x5 @ 90% of 5RM on the same day.
Look into 5/3/1 (monthly prog) when you've squeezed out all your gains on Madcow/Texas Method. Pretty much when you've had to deload 3 times.
http://www.strstd.com/ for reference
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11-24-2012, 11:02 AM #42
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11-24-2012, 12:17 PM #43
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11-24-2012, 12:27 PM #44
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3946
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11-26-2012, 07:04 AM #45
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11-28-2012, 02:31 PM #46
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3946
I didn't get to take any videos because I forgot my phone at home. I promise... eventually.
8th Wednesday
F-Squat: 45/95/135/185
Back Squat: 225
255 2x5
OHP: 95/115/135
155 1x5 OHP was really easy this week. Pretty excited to bump it up to 160 since my 5RM from back in Afghanistan was 165, and that was without the ramped up sets.
Deadlift: 225/270/315
360 1x pulled it 2 inches off the ground, felt like a megaton, didn't want to round out my back so I set it down. I took a few seconds and tried a second time but was able to lift even less. Backed it down to 350 to try and just do 1x5 of 350 like 2 weeks ago, but I was too dang spent. It makes sense though since I missed my squat day on Monday from feeling sick. I'll be squatting 337 1x3 again on Friday.
I hope everyone else had a great workout today.My log http://forum.bodybuilding.com/showthread.php?t=149523363
Best
415/295/455x2 1165
Goal
448/339/515 1302
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11-29-2012, 09:23 AM #47
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11-29-2012, 09:41 AM #48
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11-30-2012, 09:06 AM #49
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3946
Well, I promised and here it is, critique me. I'll start off by saying, Depth is about an inch shallow, and 2nd rep was sloppy, my shoulders fell forward a bit. Looks like I could push my butt out a little bit more, kept my knees out pretty strong though, they don't move at all.
My log http://forum.bodybuilding.com/showthread.php?t=149523363
Best
415/295/455x2 1165
Goal
448/339/515 1302
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11-30-2012, 09:26 AM #50
You need to go deeper, and try not to lean so far forward. Your hips need to open up. Your ass needs to go between your legs. You need to exaggerate your hips going back away from your body, and opening up your hips and knees.
cliffs: Hips need to drive
Pratice by doing this:
See how is ass is kind of "between his legs":
I am currently prepping for a Bodybuilding show, follow my journey :
http://forum.bodybuilding.com/showthread.php?t=163848201
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11-30-2012, 09:52 AM #51
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3946
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11-30-2012, 10:53 AM #52
everything burlyman said.
Also, you may find it helpful to wear a hoodie while squatting, at least I do... It really helps me keep the bar in place on my back. Can't imagine squatting in a tank top, I'd at least need a t-shirt.Training with Osteolysis and a gigantic ganglion cyst... One day I will surgery, but not today...
AsianBBCGenetics
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11-30-2012, 10:58 AM #53
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3946
Sounds like you need some low traps and rhomboids, or your hand grip is too wide. When you have a fairly narrow grip and you squeeze your back, your lower traps make a nice little shelf just below the spine of your scapula for the bar to rest on. I've never had a problem with the bar moving during low bar squats, and I don't do high bar, 335 lbs on my neck? No thanks, haha!
But thanks for pointing me to burlyman's advice.My log http://forum.bodybuilding.com/showthread.php?t=149523363
Best
415/295/455x2 1165
Goal
448/339/515 1302
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11-30-2012, 10:59 AM #54
In!
Most people in the powerlifting world don't like Mark Rippetoe's methods on hip drive or how he says to hold the bar. They both lead to chest falling down and good morning the weight up. You definitely do need to squat lower. I wonder if Symmetry has like a 1 day or 7 day free pass for you to try out. Me or someone else there could probably get you squatting better in a day because there isn't all that much to fix.1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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11-30-2012, 11:06 AM #55
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3946
That would be awesome and I'd definitely be down for that. I'll make a vid of my light day on Wednesday. I feel like my form is usually a lot better than that, like I said I was probably just being a little bish and not wanting to go down all the way since it's one of the heaviest sets I've ever done. Gotta get that discipline down and go for broke, didn't help that my spotter (dad, ha!) was videoing instead of standing behind me. I like the added assurance, or being able to have a bump if I get stuck at the bottom but know I don't need to sit on the stops.
Thanks for everyone's advice.My log http://forum.bodybuilding.com/showthread.php?t=149523363
Best
415/295/455x2 1165
Goal
448/339/515 1302
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11-30-2012, 11:09 AM #56
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11-30-2012, 11:16 AM #57
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11-30-2012, 11:38 AM #58
- Join Date: May 2009
- Location: California, United States
- Posts: 1,780
- Rep Power: 12751
You are following Rip's lowbar squat technique, right?
Besides what the others have said, 2 things stand out when I watch the vid:
-Your wrists bent under the bar (not a problem if there's no pain, just a Rippetoe gripe)
-Your feet (left foot in vid) look like they could be angled slightly more outwards.
PM sent about the foot positioning.
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11-30-2012, 11:48 AM #59
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3946
Holy crap those toes are pointing all kinds of wide! I keep mine much less than that about 10% per foot, so a 20% angle is made if a line was drawn through my feet.
And wrists feel fine, no strain on them, I actually use my hands like hooks and pull the bar down and forward into myself; 1, to keep it from moving, and 2, it helps if squeeze the sh*t out of my entire body.
Well here's the rest of my workout
8th Friday
Squat: 170/210/250/315
335 1x3 | 250 1x8 Video posted.
Bench: 105/130/170(supposed to be 160, messed up my math, ha!)/185
215 1x3 | 160 1x10 Was feeling drained from squats so I didn't do 5 reps like I did last week.
Pendlay Row: 80/100/120/140
165 1x3 | 120 1x8 No problem, should have upped it to 170, but I was sticking to the program.Last edited by HoneyBadger300; 11-30-2012 at 12:44 PM.
My log http://forum.bodybuilding.com/showthread.php?t=149523363
Best
415/295/455x2 1165
Goal
448/339/515 1302
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11-30-2012, 12:43 PM #60
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