Dgcoats' Texasish Method

[dgcoats]

Mostly using this so I have a back-up in case my workout journal gets lost/dies.

My main goal is to get stronger and lean up a bit. 250 is the heaviest I've ever been and I'd like to get down to about 225. Training has been crazy inconsistent for years and I'm coming back from a mini training sabbatical. Train in the morning before working evenings (usually 1-10, sometimes later). Three full body workouts MWF, conditioning once or twice a week on Tu or Sat. I eat on an intermittent fasting schedule of 18 hours no food, 6 hours food. Eat stuff from 7 PM to 1 AM. I don't do IF for fat loss, it's just easier for me. I'll post some basic stats and then my first eight workouts.

Age: 27
Height: 5'11"
Weight: 250

1RM (all time, not current)

Squat: 455
Bench: 300
Deadlift: 550
Press: 215

[dgcoats]

2/16 Volume

WeightxRepsxSets

Squat 365x5x5
Bench 250x5x5 (Two second pause for first rep of each set)
Romanian Deadlift 195x10x2
Chin Ups Bodyweightx8x2, BWx7x1
Dips 25x10x2
Ab stuff

After trying low bar squat for a few months I've switched back to high bar full squat. Feels more comfortable. Starting today also slightly widened my bench stance.

[dgcoats]

2/18 Recovery

Squat 295x5x2
Press 135x5x3
Pendlay Rows v Wade 225x5x3
Back Extensions 50x12x1, 50x15x1
Face Pulls 52.5x15x2
Grip stuff

After looking at my older journals I've noticed that on recovery days my pressing intensity was too low. After this session my recovery day press weight will be 90% of my volume day press weight.

[dgcoats]

2/20 Intensity

Squat 405x5
Bench 275x4
Deadlift 480x5
Pull Ups 10x7
Grip stuff
Abs stuff

Felt weak for all my lifts. Bench was disappointing especially considering this was my first week for this Texas Method run but I reckon I'll be fine.

[dgcoats]

2/22 Volume

Squat 370x5x5
Press 175x5x5
Romanian Deadlift 225x8x2
Chin Ups Bodyweightx8x3
Dumbbell Bench 100x8x2
Ab Stuff

The prior week I lifted Tu-Th-Sat, so to get back to my regular MWF I took only one day off between intensity and volume day. Probably would have been a better idea to just take a week off but oh well. Bigger jump in RDLs because last weeks weight felt way too light.

[dgcoats]

2/23 Conditioning

Jump Rope 5 minutes
Battle Rope 5 minutes
Exercise Bike 5 minutes

All HIIT style. My conditioning is terrible. This is the first cardio I've done in close to a year, and even a year ago my conditioning workouts were sporadic. Basically for a month or two I'll just do random stuff and then I'll have more structured conditioning sessions.

[dgcoats]

2/24 Recovery

Squat 295x5x2
Bench 215x5x3 (two second pause first rep each set)
Rows 225x6x3
Back Extensions 50x15x2
Face Pulls 52.5x15x2
Grip stuff

[dgcoats]

2/26 Intensity

Squat 410x5
Press 195x5
Deadlift 485x5
Pull Ups 20x5
Ab stuff

Deadlift reps went up much faster than last week.

[dgcoats]

2/29 Volume

BW=bodyweight

Squat 375x5x5
Bench 250x5x5 (two second pause first rep each set)
Romanian Deadlift 225x10x2
Chin Ups BWx9x2, BWx8
Dips 25x12x2
Ab stuff

Kept bench weight the same; reps felt much easier than last time.

[dgcoats]

3/2 Recovery

Squat 300x5x2
Press 155x5x3
Rows 230x6x3
Straight Arm Pulldown 85x12x2
Back Extension 50x15, 75x10
Grip stuff

[dgcoats]

3/4 Intensity

Squat 415x5
Bench 280x4
Deadlift 495x5
Pull Ups 20x6
Ab stuff

Super bummed about bench. Fifth rep barely came off my chest. I'll chalk that up to a poor set up and not enough warm up sets. Fifth rep on squat was a grinder but still went up pretty smooth. Deadlift was very easy, I could have got six or seven reps if I wanted to. This was an intensity day I've been looking forward to for some time, as squat tied a pr, bench (if I had got all five reps) would have been a pr, and deadlift was 5 lbs away from a pr. The last time I was running similar numbers I stalled pretty hard so I'm hoping to avoid those same pitfalls going forward.

[dgcoats]

3/7 Volume

Squat 380x5x5
Press 180x5x5
RDL 245x8x2
Chin Ups BWx10x2, BWx9
Pause Bench 235x6x2
Ab stuff

Decided to replace db bench with two sets of pause bench at a weight that's about 93-95% of previous bench volume day. Might replace the dips I had planned to do on bench volume day with either db bench or just more pause bench.

NOTE: For my previous intensity day, I meant to say that my deadlift was 5 lbs away from tying a pr, not 5 lbs away from being a pr.

[dgcoats]

3/10 Recovery

Squat 305x5x2
Bench 215x5x3 (two second pause first rep each set)
Rows 235x6x3
Face Pulls 52.5x16x2
Back Extensions 75x10x2
Grip stuff

Couldn't get to the gym Wednesday so had to move my workout to Thursday. Had planned on doing my intensity workout earlier today but my gym closed early than expected. All in all a serious goof week. Next week should be better.

[dgcoats]

3/15 Volume

Squat 385x3x8
Bench 255x5x5 (two second pause first rep each set)
RDL 245x10x2
Chin Ups BWx8x3
DB Bench 110x6x2
Ab stuff

Gym was closed on Monday, so I've taken this as a sign that the universe wants me to lift TuThSat. I think I could have grinded out 2-3 sets of 5 on squat but I knew I wouldn't be able to hit all 5 sets so I just went for 8 sets of 3 reps. My chin ups volume went slightly down only because I'm focusing on full ROM and better form, less body english specifically.

[dgcoats]

3/17 Recovery

Squat 305x5x2
Press 160x5x2
Rows 240x5x3
Face Pulls 57.5x10x2
Back Extensions 75x12x2
Grip stuff

Weights were moving pretty slow, which was due mostly to poor sleep.

[dgcoats]

3/19 Intensity

Squat 425x4
Bench 280x5
Deadlift 500x5
Pull Ups 25x5
Ab stuff

Missed fifth rep on squat but I feel that was only because I had a week of bad sleep. I'm thinking if I try 430 next time I'll get it. Bench was a pr and I felt a genuine sense of accomplishment getting the last rep. My bench numbers have always been weak - even 280 for 5 is nothing to write home about - but considering I've stalled at around this weight for almost a year I'm temporarily satisfied.

[dgcoats]

3/22 Volume

Squat 385x5x5
Press 185x5x3, 185x3x3
RDL 255x8x2
Chin Ups BWx8x3
Pause Bench 240x5x2

Squat was easier than last week, so if everything goes according to plan I should be repping 405 for sets across soon. One of the mini goals I have. Press was poor. Hoping I can get 205 on Saturday though.

[dgcoats]

3/24 Recovery

Squat 315x3x3
Bench 225x5x3
Rows 245x5x3
Straight Arm Pulldown 100x8x2
Back Extensions 80x10x2
Grip stuff

I've noticed that I've been writing "Rows" on recovery day but to clarify I'm performing Pendlay Rows. It's the only row variation I've performed for quite sometime so my journal usually just says "rows." Slightly modified squat volume to accommodate for the 10 lb jump when I should have only went up 5 lbs. 310 just looks goofy.

[dgcoats]

3/26 Intensity

Squat 430x5
Press 205x1
Deadlift 505x5
Pull Ups 25x7
Ab stuff

My squat form was bad, too much lumbar flexion at the bottom for each rep. The next two weeks I'll stay at 390 and focus on technique. Might incorporate pause reps. Press was disappointing but somewhat expected. I've been kind of cheating on press for the last few weeks so I plan on using 185 for at least the next two volume pressing sessions until my form is adequate. Deadlift was solid though.

For about six years all of my lifts have floated around the same weight. 290ish bench, 400ish squat, 500ish deadlift. Sometimes a little more sometimes a little less. Now that I've dialed in my training I've come to the point where every workout I am breaking prs. This is good because progress is good, but at the same time I need to really come with the right mindset every time I get under the bar. Spending years lifting the same weights meant I was never really out of my comfort zone. If I squatted 405, took time off from lifting, then dropped to a 350 squat, working back up to 405 didn't require me to dig deeper. I've already done it. Getting back to baseline is a lower stakes scenario than creating a new baseline. Hopefully my body will give out before my brain does.

[dgcoats]

3/29 Volume

Squat 390x5x5
Bench 255x5, 265x3x5, 265x4
RDL 265x6x2
Chin Ups BWx9x3
DB Bench 110x7
Ab stuff

Got to the gym a bit late so for a couple of sets I was taking shorter breaks than I would have preferred. I think next time for bench I'll try sets of heavy triples. Kind of worried about bench stalling out again so I'm trying to be proactive.

[dgcoats]

3/31 Recovery

Squat 315x3x3
Pause Press 155x5x3
Rows 250x5x3
Face Pulls 65x8x2
Back Extensions 80x11x2
Grip stuff

Plan on utilizing a two second pause on every rep of press for at least a few workouts. Hopefully this change will help both my press and bench.

[dgcoats]

4/2 Intensity

Squat 435x5
Bench 285x3
Deadlift 510x5
Pull Ups 25x8

Squat and deadlift are both progressing nicely but tickle my pickle fudged up on bench. The third rep went up without incident - definitely felt like I had at least one more in the tank - but fourth rep wouldn't leave my chest. I'm going to be working with heavy triples on volume day and intensity day to see if that remedies the situation.

[dgcoats]

4/5 Volume

Squat 390x5x5
Pause Press 185x3x4, 175x3x4
RDL 265x7x2
Chin Ups BWx9x3
Pause Bench 245x5, 245x6
Abs

Should have been able to get 185 for sets of 3 across but dropped down to 175 because I was taking slightly shorter breaks than usual.

[dgcoats]

4/7 Recovery

Squat 315x5x2
Bench 225x5x3 (two second pause first rep each set)
Rows 255x4x3
Straight Arm Pulldown 85x15, 100x12
Back Extensions 85x10x2
Grip stuff

[dgcoats]

4/9 Intensity

Squat 440x5
Pause Press 205x2
Deadlift 520x5
Pull Ups 25x8

I know that I probably should adjust my pressing weight to get either 3 or 5 reps on intensity day, but getting two solid pause reps compared to one rep where I sort of bounced the weight up last intensity pressing session feels like good progress. Confident I'll get three pause reps next time. Here's a video of my 520x5 deadlift.



Not sure if the thoracic rounding is bad or not.

[dgcoats]

4/12 Volume

Squat 395x5x5
Bench 275x3x8
RDL 275x5, 275x6
Pull Ups BWx6x3
DB Bench 110x7
Ab stuff

Bench felt good, but next time I'll pause the first rep of each set as these sets were all touch and go. Bumped up to 275 on Romanian deadlift because the gym was really crowded and I was working in with a dude. Going to do pull ups on volume day and chin ups on intensity day for a few weeks because reasons.

To clarify, I'm still doing conditioning work but kind of sporadically. One of my friends gave me a list of short HIIT workouts to do so I just do those on either Wednesday, Sunday, or both days.

[dgcoats]

4/14 Recovery

Squat 320x5x2
Pause Press 155x5x3
Rows 255x5x3
Face Pulls 72.5x8x2
Back Extensions 85x12x2
Grip stuff

[dgcoats]

4/16 Intensity

Squat 455x3
Bench 300x2
Deadlift 535x2
Chin Ups 25x8

Worst workout of the year. Blame it mostly on the poor sleep I got during the week and especially the poor sleep the night before. I was tempted to just redo the week but instead decided to continue with my planned volume day.

[dgcoats]

4/19 Volume

Squat 405x3x8
Pause Press 185x3x8
RDL 275x7x2
Pull Ups BWx7x3
Pause Bench 250x5x2
Ab stuff

I don't think I'll be doing 8 sets of 3 on both squat and bench/press again because that took way too long. Good workout though. Depending on how intensity goes I may just do 6 sets of 4 next volume day and 5 sets of 5 the week after. This is the most I've ever squatted for reps so I'd rather have slow progress than stalling because I'm jumping up too fast. We'll see.

[dgcoats]

5/2 Whatever

Squat 405x2x2, 415x1, 425x1, 435x1, (two second pause) 365x1x3
Pause Bench 275x1x5, 285x1, 295x1x3
RDL 275x6x2
Pull Ups BWx6x3
DB Bench 110x8

Took a two week break when I only meant to rest for one week. Got fairly busy, stuff happens. Strength is slightly down because of poor sleep, nutrition, and not stretching at all during my break. Whenever I take time off I let myself go pretty quickly so I try not to completely avoid the gym. Better to just deload. On the plus side I was able to switch back to MWF. Normally coming back from a break I'll go low intensity high volume stuff, decided to switch it around a bit with low volume high intensity. Very unorganized as I rarely do singles.