Write-Up on The Texas Method

[Andalite]

Hey Andalite,

I remember that you dropped deads at some point (I think). What did you replace them with? RDL's? If so, still 1 set? I just hit what felt like my last week of conventional deads. Back was just about crying throughout the reps and traps were aching to the point that I thought they might tear. Definitely want to step back from them before I hurt myself.

I'm thinking of doing 1 set of RDL's (worked up to) and 1 set of power shrugs. This is under the assumption that RDL's won't be as strenuous on my body as a whole, but I've never done them before/

it depends on u and ur body. yes, i did drop deads on week 12. i replaced them with DB Rows for 3x5. i am no longer going to be doing deads for another 4-6 months.

my first impulse was to throw in RDLs but then i realized that if i did that i would most likely **** it up and end up having sore hams and a bad friday workout. the goal which u must keep in mind is the friday and monday both must be good workouts with greater emphasis on monday. having said that, the thought of doing just 1 set of RDLs didnt hit me. im sure if u feel ur body can be at 100% on friday's workout then doing RDLs is totally cool. go for it if u feel u can recover

Edit: Oh, and what exactly is "motor pathway damage"

it just means that ive exhausted my deadlifts for the time being and i need to back off them for quite some time. when u train to failure for very long periods of time, ur body tries to resist. mine did that. but i pushed it for 14 weeks. i dont mean i cant walk or anything or i am decapitated lol. i just mean that my nerves are messed up and need some time to heal so instead i will do variations of the deadlift like RDLs

best of luck dude

Andalite

[vicjg]

Hey,

I have a question. On volume day, I'm currently doing bench press 5 sets across @232 lbs. For a a warmup, I'm using the same percentages Madcow uses for his "ramping". I'll do a set of 5 with the bar a set of 5 at 145, a set of five at 175, and a set of 5 at 205, and then do my 5 work sets.

I know this is kinda subjective but does anyone have an opinion on whether or not this is too much, too little, etc. Sometimes I feel like doing that last warmup set takes a little energy away from the work sets, but without, that first work set feels real f***ing heavy.

Rippetoe's books have been like the bible to me but he doesn't really get specific on warmups schemes in either book.

Any help, suggestions, ideas, or examples of what you guys are doing would be great.

[mjw8204]

Hey,

I have a question. On volume day, I'm currently doing bench press 5 sets across @232 lbs. For a a warmup, I'm using the same percentages Madcow uses for his "ramping". I'll do a set of 5 with the bar a set of 5 at 145, a set of five at 175, and a set of 5 at 205, and then do my 5 work sets.

I know this is kinda subjective but does anyone have an opinion on whether or not this is too much, too little, etc. Sometimes I feel like doing that last warmup set takes a little energy away from the work sets, but without, that first work set feels real f***ing heavy.

Rippetoe's books have been like the bible to me but he doesn't really get specific on warmups schemes in either book.

Any help, suggestions, ideas, or examples of what you guys are doing would be great.

Your current warmup is probably overkill. Instead of making each warmup set five reps, start with five reps and pyramid down until you get to your workset.

[Andalite]

ill give u my warm-up for squats:
free-hand - 25 straight
bar x 5
135 x 5
185 x 1
and then the work sets

Hey,

I have a question. On volume day, I'm currently doing bench press 5 sets across @232 lbs. For a a warmup, I'm using the same percentages Madcow uses for his "ramping". I'll do a set of 5 with the bar a set of 5 at 145, a set of five at 175, and a set of 5 at 205, and then do my 5 work sets.

I know this is kinda subjective but does anyone have an opinion on whether or not this is too much, too little, etc. Sometimes I feel like doing that last warmup set takes a little energy away from the work sets, but without, that first work set feels real f***ing heavy.

Rippetoe's books have been like the bible to me but he doesn't really get specific on warmups schemes in either book.

Any help, suggestions, ideas, or examples of what you guys are doing would be great.

[Dave76]

ill give u my warm-up for squats:
free-hand - 25 straight
bar x 5
135 x 5
185 x 1
and then the work sets

Probably really good if you're 18! I'm a little older and do something like this:

5XBar
5X95
5X135
2X185
1X200
Work sets

My 5X5 work sets are around 205 to 210. The last warm up set at 200 is to help my CNS get ready for the work set.

[VikingMan]

Probably really good if you're 18! I'm a little older and do something like this:

5XBar
5X95
5X135
2X185
1X200
Work sets

My 5X5 work sets are around 205 to 210. The last warm up set at 200 is to help my CNS get ready for the work set.

You could even go a set higher... something like this.

5XBar
5X95
5X135
2X185
1X200
1X225
Work sets @ 205-210

The heavy single will really get the CNS fired up. But it's not really a 1RM attempt and so isn't going to totally fry your CNS. When you unrack 210, it'll feel lighter.

[Dave76]

You could even go a set higher... something like this.

5XBar
5X95
5X135
2X185
1X200
1X225
Work sets @ 205-210

The heavy single will really get the CNS fired up. But it's not really a 1RM attempt and so isn't going to totally fry your CNS. When you unrack 210, it'll feel lighter.

I keep forgetting about that!! I've been meaning to try it. I remember when I was doing the SF 5X5, the back off set felt really easy after the work set. The same weight felt much heavier on the way up.

[VikingMan]

the back off set felt really easy after the work set. The same weight felt much heavier on the way up.

Bingo. I've started using it, especially for my pressing (as I'm not squatting **** right now ).

Though I wonder how it would work for rows... hmmm. Gonna do some rows tomorrow. I'll have to find out.

[vicjg]

Thanks the suggestions, they really help

BTW Vikingman, Your Youtube Pendlay Rows, were really helpful when I started doing them. I'm up to 185 across

Thanks!

[ReformingBB]

Dave,

This one is SS book related. What are your thoughts about the 15 degree foot angle and pushing the knees out? I gave it a go for a long time and have come to a conclusion: I hate it! I feel the my knees are at a more disadvantageous angle, and feel a sheering pressure in them throughout, as well as more pressure in my groins. Also, very rececetly my right knee has begun to make a weird popping noise when I extend my leg from that angle (usually three consecutive pops and a feeling of tightness until I pass a certain position on the way up.

I point toes pretty much forward and my knees feel more stable and I don't get this pop.

What do you think?

Edit: Damn, I thought I was in the other thread! Oh well, cross posts I guess

[Andalite]

Dave,

This one is SS book related. What are your thoughts about the 15 degree foot angle and pushing the knees out? I gave it a go for a long time and have come to a conclusion: I hate it! I feel the my knees are at a more disadvantageous angle, and feel a sheering pressure in them throughout, as well as more pressure in my groins. Also, very rececetly my right knee has begun to make a weird popping noise when I extend my leg from that angle (usually three consecutive pops and a feeling of tightness until I pass a certain position on the way up.

I point toes pretty much forward and my knees feel more stable and I don't get this pop.

What do you think?

Edit: Damn, I thought I was in the other thread! Oh well, cross posts I guess

i dunno.....i pretty much taught myself the squat form and im pretty happy

[r_graz]

The heavy single will really get the CNS fired up. But it's not really a 1RM attempt and so isn't going to totally fry your CNS. When you unrack 210, it'll feel lighter.

Huh...why didn't I think of that? Do a single 10 - 15 lbs heavier than my workset - makes sense. Since I find my first workset feels the worst, it might help to have it come right after a heavier single.

Thanks VM.

You must spread some reputation around before giving to to VikingMan again. Crap.

[Andalite]

i dunno about u VM, but i would not be able to do that kind of a warm-up scheme. ive tried that. it doesnt agree with me. but i guess it works for some. i just know im not one of them.

[vicjg]

Dave,

This one is SS book related. What are your thoughts about the 15 degree foot angle and pushing the knees out? I gave it a go for a long time and have come to a conclusion: I hate it! I feel the my knees are at a more disadvantageous angle, and feel a sheering pressure in them throughout, as well as more pressure in my groins. Also, very rececetly my right knee has begun to make a weird popping noise when I extend my leg from that angle (usually three consecutive pops and a feeling of tightness until I pass a certain position on the way up.

I point toes pretty much forward and my knees feel more stable and I don't get this pop.

What do you think?

Edit: Damn, I thought I was in the other thread! Oh well, cross posts I guess

I'm suprised. My knees were starting to bother me from squatting four days a week so I really concentrated on the foot angle & forcing the knees out and the bottom. I thought the squats were harder, but it also took alot of pressure of my knees.

[VikingMan]

i dunno about u VM, but i would not be able to do that kind of a warm-up scheme. ive tried that. it doesnt agree with me. but i guess it works for some. i just know im not one of them.

I AM using it, in my current training.

Why doesn't it agree with you?

[Andalite]

I AM using it, in my current training.

Why doesn't it agree with you?

i am not doubting its effectiveness at all. or even claiming it doesnt work.

i think i would be able to do it but im too much of a pussy to try it out because im afraid that if it doesnt work then i will be jeapordizing my program for that day.

to be honest, i have been thinking about what u wrote. and it makes sense to me. i will try it out sometime. not right now. i wont try it on my monday workout. but i will experiement with it in reference to the bench press. not for squats.

i hope it works. i always thought warming up was a very individualistic thing and if i was doing 5x5 sets across heavy, i would have done this kind of warm-up on monday.

[milk mustache]

Have yet to go through entire journal and I will in time but two quick questions.

Did you pull deads out of recovery day?
and
When you are doing light worksets for the "active recovery", are you supposed to feel like you are digging into the muscles some or are you just going thru the motions with light weight?

cliff notes - yes i am moving deads from recovery day
I did deads on the recovery day last week and had trouble moving any weight on squats on the ME/Intensity day. This week I have dropped deads for Recovery day (tomorrow) and will move chins to recovery day (I will still be going heavy on them). Deads will be my Intensity day PR for this week (instead of squats).

cliff notes: recovery day light worksets-definately want to work the muscles a little

80% of monday's weight is still enough to get the dig going. the recovery day helped with my soreness more than anything. the weight I used on active recovery day turned out to be 65% of my current 5RM. you'll know you're lifting so it should be something more than going through the motion.

[Andalite]

cliff notes - yes i am moving deads from recovery day
I did deads on the recovery day last week and had trouble moving any weight on squats on the ME/Intensity day. This week I have dropped deads for Recovery day (tomorrow) and will move chins to recovery day (I will still be going heavy on them). Deads will be my Intensity day PR for this week (instead of squats).

yeah good call. if u want u can remove deads for the texas method and do DB Rows for 3x5 on wednesday. i find that to be more effective. setting squat, bench and deadlift PRs for many weeks on the same day is too difficult for me.

cliff notes: recovery day light worksets-definately want to work the muscles a little

u still have to lift heavy for the military presses

80% of monday's weight is still enough to get the dig going. the recovery day helped with my soreness more than anything. the weight I used on active recovery day turned out to be 65% of my current 5RM. you'll know you're lifting so it should be something more than going through the motion.

if i were u i would do 75% of monday and if u reach week 10+ u might want to simply keep the weight at that for the rest of the weeks. for example, my squat on monday has gone from 185 to 245 but i have kept my wednesday squat workout to 2 sets of 5 with 175 for the last 8 weeks and i am on week 15 right now. just giving u some ideas.

[ReformingBB]

I decided to take a deload, whenever I get close to PR territory my joints get all pissed at me

[Andalite]

I decided to take a deload, whenever I get close to PR territory my joints get all pissed at me

didnt u start off with around 25 lbs lighter than ur 5x5 max? remember: ur 5x5 max is different from ur 5RM.

[VikingMan]

I decided to take a deload, whenever I get close to PR territory my joints get all pissed at me

What joints? Have you ever tried Cissus RX? How much water do you drink? Adequate hydration is absolutely HUGE in good joint health. ESPECIALLY when your joints take the beating of regular heavy weight training.

[ReformingBB]

What joints? Have you ever tried Cissus RX? How much water do you drink? Adequate hydration is absolutely HUGE in good joint health. ESPECIALLY when your joints take the beating of regular heavy weight training.

My wrists feel like they are going to give on bench (well, not completely, but they hurt and feel weak enough to detract from the movement on my 4th set on in the heavy chest day), which usually never happens. My right elbow has also been sore recently. I have straight up pain in my right knee now, but that could be attributed to a knee injury I had a very long time ago. I checked my form on the squats with Dave and he said it looks good. Also, my right knee now clicks when I squat, with out without weight, and this has only happened since about a week ago.

I've been consciously trying up my water intake these past 2 weeks. I don't know exactly how much, but my pee is clear throughout the day. I drink water to the point where I feel gross.

Edit for spelling

Edit# 2 incase you want to check the form VM: http://www.megaupload.com/?d=16Q5LHY5

[ReformingBB]

didnt u start off with around 25 lbs lighter than ur 5x5 max? remember: ur 5x5 max is different from ur 5RM.

On everything but bench, but do you remember our conversation?

I said I'll only have a very limited amount of time (~6 weeks) of uninterupted workout time before I'm moving back to the US from Ireland, and a short time thereafter until I move to Michigan for the summer. I asked about your thoughts of slightly shortening the the "work up weeks," so that I'd only have around 3 instead of 4 before I reach PR's, since I had been coming off of a deload anyway.

You said something like "IDK, could give it a shot. That means you'd probably have to deload quicker, but it means you'll be hitting real PR's all the more quicker when you start up again at home."

I think part of the problem is I can't afford a very high caloric excess (euro at all time high vs. dollar ), and although I've gained weight I think I'm about at maitenence now for my new BW.

Only 1 more week though before it's back to the good ole US of A.

[bango skank]

My joints have all improved since I started taking 8g fish oil everyday. Nothing fishy about that. :/

[ReformingBB]

My joints have all improved since I started taking 8g fish oil everyday. Nothing fishy about that. :/

Flax/fish oil is on my supp list for when I get back to the States, along with Whey, Creatine and a Multi.

[VikingMan]

My wrists feel like they are going to give on bench (well, not completely, but they hurt and feel weak enough to detract from the movement on my 4th set on in the heavy chest day), which usually never happens. My right elbow has also been sore recently. I have straight up pain in my right knee now, but that could be attributed to a knee injury I had a very long time ago. I checked my form on the squats with Dave and he said it looks good. Also, my right knee now clicks when I squat, with out without weight, and this has only happened since about a week ago.

I've been consciously trying up my water intake these past 2 weeks. I don't know exactly how much, but my pee is clear throughout the day. I drink water to the point where I feel gross.

Edit for spelling

Edit# 2 incase you want to check the form VM: http://www.megaupload.com/?d=16Q5LHY5

Think about giving Cissus a try. Shoulders and elbows almost never hurt during heavy benching, and really never hurt when I'm done. It's also working well for a tweaky right wrist at the moment. I've been having wrist problems as well.

[ReformingBB]

Think about giving Cissus a try. Shoulders and elbows almost never hurt during heavy benching, and really never hurt when I'm done. It's also working well for a tweaky right wrist at the moment. I've been having wrist problems as well.

Will definitely look into it. I've never had wrist and elbow pains till I started training with such high intensity numbers, but you always hear how it's more taxing on your body so no surprises there.

Oh, and since I've grabbed your attention, you seem like the perfect person to ask since no one else seems to know: What's the difference between RDL's and Dimel Deads? http://forum.bodybuilding.com/showthread.php?t=2478231

I've given up on Conventional Deads for a while, as my back has the same tightness as yours and I have a long torso and short limbs. Looking to do accessory stuff for a while

[VikingMan]

Will definitely look into it. I've never had wrist and elbow pains till I started training with such high intensity numbers, but you always hear how it's more taxing on your body so no surprises there.

Oh, and since I've grabbed your attention, you seem like the perfect person to ask since no one else seems to know: What's the difference between RDL's and Dimel Deads? http://forum.bodybuilding.com/showthread.php?t=2478231

I've given up on Conventional Deads for a while, as my back has the same tightness as yours and I have a long torso and short limbs. Looking to do accessory stuff for a while

I don't honestly know the difference between a dimel deadlift and a RDL. From what little I've read, they appear to be nearly the same movement.

If you've got a long torso and short limbs, it's likely that you have to nearly stiff leg the weight up, right? If that's the case, then most of the stress of the lift is being born by the ligaments and fascia in your spine, instead of the majority of the weight being born simply by your skeletal structure and muscle. Not a good scenario, and what actually caused me to round on that 510LB pull.

Sumo is the answer here. They require a MUCH stronger PC, especially the hams, but they're relieve the preasure from your back. Give your back a rest for the time being, till the tightness goes away, then start with some light sumo deads.

[mattforu]

My wrists feel like they are going to give on bench (well, not completely, but they hurt and feel weak enough to detract from the movement on my 4th set on in the heavy chest day), which usually never happens. My right elbow has also been sore recently. I have straight up pain in my right knee now, but that could be attributed to a knee injury I had a very long time ago. I checked my form on the squats with Dave and he said it looks good. Also, my right knee now clicks when I squat, with out without weight, and this has only happened since about a week ago.

I've been consciously trying up my water intake these past 2 weeks. I don't know exactly how much, but my pee is clear throughout the day. I drink water to the point where I feel gross.

Edit for spelling

Edit# 2 incase you want to check the form VM: http://www.megaupload.com/?d=16Q5LHY5

Just a thought but check your wrist position. If you are letting your knuckles drift back toward your forehead and not keeping them straight, this could casue the wrist soreness and eventually hurt other joints as your wight goes up.

[Ravish]

Q. Have I got this right, on Monday you lift the same weight for 5 sets and 5 reps?

Q. How much should you increase the weight from Monday's workout to Friday?