Dgcoats' Texasish Method

[dgcoats]

11/2 Recovery

Squat 275x5x2
Press 165x5x3
Pull Throughs 80x10x2
Rows 245x5x3
Abs

[dgcoats]

11/4 Intensity

Squat 405x5
Bench 280x5
Deadlift 495x5
Chin Ups 40x5

[dgcoats]

11/7 Volume

Squat 355x5x5
Pause Bench 250x5x5
RDL 225x10x2
Chin Ups 25x5x3
Abs

[dgcoats]

11/9 Recovery

Squat 280x5x2
Press 165x5x3
Pull Throughs 90x10x2
Rows 250x5x3
Abs

[dgcoats]

11/11 Intensity

Squat 415x3
Bench 285x3
Deadlift 505x3
Pull Ups Bodyweightx10
Abs

[dgcoats]

11/14 Volume

Squat 360x5x5
Pause Bench 250x5x5
RDL 225x12x2
Chin Ups 25x5x3
Abs

[dgcoats]

11/16 Recovery

Squat 285x5x2
Press 140x7x3
Pull Throughs 90x10x2
Rows 225x7x3
Abs

[dgcoats]

11/18 Intensity

Squat 425x3
Bench 290x3 145x15
Deadlift 515x3
Pull Ups BWx11
Abs

[dgcoats]

11/18 Volume

Squat 365x3x8
Bench 255x3x8
Pull Throughs 100x10x2
Rows 225x8x3
Dips 20x12x3
Abs

Starting to incorporate more upper body volume.

[dgcoats]

12/5 Volume

Squat 358x3x8
Pause Bench 255x3x8
Pull Throughs 100x10x2
Rows 225x8x3
Dips 15x12x3
Abs

Had to take another extended break.

[dgcoats]

12/8 Recovery

Squat 245x5x2
Press 105x8x3
Seated Rows 160x10x3
Back Extensions 50x6x3
Abs

Was feeling really sore on Wednesday, so pushed my recovery workout to Thursday. Bad idea as I should have just toughed it out the day before to allow for at least a day between workouts.

[dgcoats]

12/9 Intensity

Squat 435x1
Bench 295x1
Deadlift 525x1
Pull Ups BWx8

Maybe could have got two reps on each exercise but I kind of just wanted to get through the workout. Next week I'll keep total volume and weights the same.

[dgcoats]

Ended up taking off from the 11th through the 17th. Aside from a minor slip up my reset was going okay but I reached a point where I just needed a bigger change in programming, if for nothing other than mental health. Texas Method for around two years and some form of full body training for about eight. Decided to give 531 a try. Will be using Triumvirate accessory work for at least the first 3-4 cycles. No joker sets for first cycle. Training maxes are Press - 185, Deadlift - 490, Bench - 275, Squat - 405.

[dgcoats]

C1 W1 12/18-12/24

Press 120x5 140x5 155x8 120x11
Chin Ups BWx8,8,7,7
DB Bench 70x10,10,10,8

Deadlift 320x5 370x5 415x8 320x5
Front Squat 185x3,5,5
Good Mornings 135x8,8,8

Pause Bench 180x5 205x5 235x8 TNG 180x18
DB Rows 70x13,13,13,15
Dips BWx12,12,12,12

Squat 265x5 305x5 345x6 265x5
Lunges 40x8,8,10
Back Extensions 25x12,12,13

During press and bench sets I do some light face pulls, rear delt flys, or other pulling accessory lift. For this cycle I just wanted to get acclimated to a new training schedule so went somewhat conservative on rep prs. Also because I had not lifted in two of the last five weeks so I wasn't feeling so hot. Next cycle I will be incorporating one extra back off set, joker sets when appropriate, and ab work.

[dgcoats]

C1 W2 12/25-12/31

Press 130x3 150x3 165x5 130x12
Chin Ups BWx8,8,8,8
DB Bench 60x12,12,12,14

Deadlift 345x3 390x3 440x3 345x3
Front Squat 185x5,5,8
Good Mornings 135x8,8,10

Pause Bench 195x3 220x3 250x5 TNG 195x13
DB Rows 75x20,15,15,15
Dips BWx13,13,13,13

Squat 285x3 325x3 365x3 285x3
Lunges 40x10,10,10
Back Extensions 25x13,13,13

[dgcoats]

C1 W3 1/1-1/7

Press 140x5 155x3 175x3 140x8
Chin Ups BWx10,9,8,6
DB Bench 60x15,15,10,15

Deadlift 370x5 415x3 465x7 370x5
Front Squat 185x8,8,8
Good Mornings 135x10,10,12

Pause Bench 205x5 235x3 260x4 TNG 205x13
DB Rows 75x12,12,12,12
Dips BWx15,15,15,15

Squat 305x5 345x3 385x3 305x8
Lunges 40x12,12,12
Back Extensions 25x15,15,15

[dgcoats]

C2 W1 1/8-1/14

Press 125x5 145x5 160x8 145x5 125x11
Chin Ups BWx10,10,7,7
DB Bench 75x10,10,10,10

Deadlift 325x5 375x5 425x5 375x5 325x5
Front Squat 195x8,8,8,8
Good Mornings 140x8,8,8,8

Pause Bench 180x5 210x5 240x8 210x5 TNG 180x18
DB Rows 80x10,10,10,12
Dips 5x12,12,12,12

Squat 270x5 310x5 355x5 310x5 270x12
DB Walking Lunges 45x8,8,8
Back Extensions 30x11,11,12

[dgcoats]

C2 W2 1/15-1/21

Press 135x3 150x3 170x6 150x3 135x10
Chin Ups BWx10,10,10,8
DB Bench 75x12,12,12,12

Deadlift 350x3 400x3 450x8 400x3 350x3
Front Squat 195x10,10,10
Good Mornings 140x10,10,10

Pause Bench 195x3 225x3 250x6 265x3 225x3 TNG 195x17
DB Rows 80x12,12,12,14
Dips 5x13,13,14,14

Squat 290x3 330x3 375x7 330x3 290x14
DB Walking Lunges 45x10,10,10
Back Extensions 35x10,10,10

[dgcoats]

C2 W3 1/22-1/28

Press 145x5 160x3 180x5 160x3 145x9
Chin Ups 10x5,5,5,5 BWx5
DB Bench 75x15,15,10,11

Deadlift 375x5 425x3 475x7 500x1 525x1 425x3 375x5
Front Squat 195x12,12,6,6
Good Mornings 140x12,12,12

Pause Bench 210x5 240x3 265x5 240x3 210x15
DB Rows 80x14,14,14,15
Dips 8x15,15,14,10

Squat 310x5 355x3 395x4 355x3 310x10
DB Walking Lunges 45x12,12,6,6
Back Extensions 45x10,10,10

[dgcoats]

C3 W1 1/29-2/4

Press 125x5 145x5 165x9 175x5 145x5 125x12
Chin Ups 10x6,6,6,6 BWx6
DB Bench 80x11,11,11,11

Deadlift 330x5 380x5 435x11 380x5 330x5
Front Squat 210x6,6,7
Good Mornings 150x8,8,8

Pause Bench 185x5 215x5 240x11 215x5 185x20
DB Rows 85x11,11,11,12
Dips 10x12,12,12,12

Squat 275x5 320x5 360x8 320x5 275x15
DB Walking Lunges 50x8,8,8
Back Extensions 45x11,11,11

[dgcoats]

C3 W2 2/5-2/11

Press 135x3 155x3 175x7 185x3 155x3 135x11
Chin Ups 10x7,7,7,7 BWx5
DB Bench 80x12,12,12,12

Deadlift 355x3 410x3 460x10 410x3 355x3
Front Squat 210x7,7,9
Good Mornings 150x10,10,10

Bench 200x3 230x3 255x7 230x3 200x15
DB Rows 85x12,12,12,13
Dips 10x13,13,14,14

Squat 300x3 340x3 385x3 340x3 300x3

Forgot to mention but starting with C3 W1 I've gone back to touch and go bench. Also towards the middle of this week I came down with the flu, which is why I skipped assistance on squat day. Decided to start my deload one week early because of illness. After the 1+ week I'll be switching squat and deadlift day, as well as tweaking assistance work.

[dgcoats]

C3 W3 2/19-2/25

Press 145x5 165x3 185x4 165x3 145x9
Chin Ups 5x6,6,6,6,6
DB Bench 80x13,13,13,10

Deadlift 385x5 435x3 485x1 435x3 385x5
Front Squat 3 second pause 205x4,4,4,4
Good Mornings 150x10,12,12

Bench 215x5 240x3 270x4 240x3 215x10
DB Rows 85x14,13,13,13
Dips 10x15,15,12,11

Squat 320x5 360x3 405x3 360x3 320x5
Lunges 50x10,10,10
Back Extensions 45x12,12,12

Since I was sick I completely missed the gym during my deload. Had a pretty bad week, as evidenced by only getting one rep on deadlift at 485. In addition to switching squat day with deadlift day going forward (want to be fresher when I squat) I'll be using a 351 schedule rather than 531. I'm aiming for at least six reps for each lift once 1+ week rolls around.

[dgcoats]

C4 W1 2/26-3/4

Press 140x3 160x3 180x6 160x3 140x10
Pull Ups BWx5,5,5,5,6
Close Grip Bench 205x6,8,8,8,10

Squat 305x3 350x3 390x5 350x3 Pause Squat 305x3
DB Split Squat 40x6,7,7,7
Back Extensions 50x10,10,10,10

Bench 205x3 235x3 265x5 235x3 205x14
Pendlay Row 225x8,8,8,8,8
Dips 25x8,8,8,8,7

Deadlift 365x3 415x3 470x7 415x3 365x3
Front Squat 225x5,6,6,6
Good Mornings 155x8,8,8,8

Goofed when calculating my bench; added 10 lbs to my training max when I should have only added 5. Depending on how 1+ week goes I may just redo my bench weight for next cycle. Conversely, outside of one or two good sessions my squat has felt pretty weak since starting 531. Unless I absolutely crush 1+ week I will only go up 5 lbs rather than 10 next cycle.

[dgcoats]

C4 W2 3/5-3/11

Press 130x5 150x5 170x8 150x5 130x13
Pull Ups BWx6,6,6,6,6
Close Grip Bench 205x10,10,10,8,8

Squat 285x5 325x5 370x7 325x5 Pause Squat 285x6
DB Split Squat 40x8,8,8,8
Back Extensions 50x11,11,12,12

Bench 190x5 220x5 250x8 220x5 190x18
Pendlay Rows 225x9,9,9,9,9
Dips 25x9,9,9,10,10

Deadlift 340x5 390x5 440x10 390x5 340x5
Front Squat 225x7,7,7,7
Good Mornings 155x10,10,10,10

[dgcoats]

C4 W3 3/12-3/18

Press 150x5 170x3 190x3 170x3 150x8
Pull Ups BWx8,8,8,8,8
Close Grip Bench 205x10,10,10,11,11

Squat 325x5 370x3 415x4 370x3 Pause Squat 325x4
DB Split Squat 40x9,9,9,10
Back Extensions 50x13,13,13,13

Bench 220x5 250x3 280x4 250x3 220x10
Pendlay Rows 225x10,10,10,10,10
Dips 25x10,10,10,10,10

Deadlift 390x5 440x3 495x7 440x3 390x5
Front Squat 225x8,8,8,8
Good Mornings 155x11,11,12,12

Aiming for 6+ reps on each of my tops sets was optimistic lol. With press and bench I'm approaching legit pr territory so for the next 2-3 cycles I'll obviously aim for amrap but will be mostly content with getting at least 1 rep over. Working up to 415 on squat I thought I would be crushed because all previous reps moved pretty slow, but aside from the last rep all 4 went up pretty smoothly. I usually do good on deadlift but 7 reps felt especially good as that is the most I have ever done with that weight. About a year ago at this time I did 520 for 5, so my goal for deadlift right now is to beat 5 reps once that weight comes around during the 5th or 6th cycle. Like I said, starting to approach pr territory so next few cycles are important. Yet again making another change with upcoming cycle (after so long running same thing on Texas Method it's fun to experiment); rather than each week taking 7 days, I'll only use 6. Lift lift rest, lift lift rest, repeat. Right now I'm not doing any conditioning training but I was thinking of doing something light like cycling on 1 off day and just yoga/stretching on the other. Also for my assistance I'm inverting sets and reps, so instead of 5 sets of 10 I'll do 10 sets of 5.

[dgcoats]

C5 W1 3/19-3/25

Press 145x3 165x3 185x6 165x3 145x11
Pull Ups BWx4x7 BWx5x3
Close Grip Bench 215x4x10

Squat 310x3 350x3 395x3 350x3 Pause Squat 310x6
DB Split Squat 45x4x8
Back Extensions 55x5x8

Bench 210x3 240x3 270x3 240x3 210x13
Pendlay Rows 230x4x10
Dips 35x5x10

Deadlift 370x3 425x3 475x8 425x3 370x3
Front Squat 235x4x8
Good Mornings 165x5x8

Meant to keep this week at 6 days rather than 7 but got pretty busy at work. Happens. Still aiming for 6 day weeks from here on out (or at least for the near future).

[dgcoats]

Deload 3/26-4/1

Had a press workout on Sunday 3/26 that I ended up cutting short. I've had very minor pain on the inside of my left elbow for about a week prior but during warm up it felt weird, and then doing some chin ups it felt pretty painful. Tried to just get the pressing done - which I did - without adding in light pulling between sets like I normally do but chins hurt my left elbow/bicep area so bad that I just called it quits. Took two days off, then one day of light squats, one day of light bench (elbow still hurt) then another two days off. I WebMDed myself and think I have/had golfer's elbow. Stretched, iced, and massaged the area as much as possible. Still feels uncomfortable but no pain.

[dgcoats]

C5 W2 4/2-4/7

Press 135x5 155x5 175x7 135x6x3
Neutral Grip Chin Ups BWx5 5x5 10x4x8
Close Grip Bench 225x4x10

Squat 285x5 330x5 375x8 Pause Squat 285x5x3
DB Split Squat 45x5x5
Back Extensions 60x5x8

Bench 195x5 225x5 255x8 195x10x3
Pendlay Rows 230x4x5 230x5x5
Dips 45x5x10

Deadlift 345x5 400x5 450x10
Front Squat worked up to 335x1

[dgcoats]

C5 W3 4/8-4/13

Press 155x5 175x3 195x3 155x5x3
Neutral Grip Chin Ups 10x5x4 10x4x6
Close Grip Bench 225x5x5 225x4x5

Squat 330x5 375x3 420x3 Pause Squat 330x3x3
DB Split Squat 45x5x8
Back Extensions 55x6x8

Bench 225x5 255x3 285x3 225x8x3
Pendlay Rows 230x5x10
Dips 45x6x7 45x5x3

Deadlift 395x5 450x3 505x5
Front Squat 165x8x4 165x11
Good Morning 165x5x6

[dgcoats]

C6 W1 4/14-4/20

Press 145x3 170x3 190x5 145x5x3
Pull Ups 10x5x5
Close Grip Bench 215x9,9,8,7,7

Squat 315x3 360x3 405x4 Pause Squat 315x3x3
DB Split Squat 50x8x4
Back Extension 60x10x4

Bench 215x3 245x3 275x5 215x10x3
Rows 225x7 205x8x4
Dips 45x7x5

Deadlift 380x3 430x3 485x3 380x3x3
Front Squat 230x1x6
Pull Through 90x10x3

Started a stim break on bench day the 18th and plan to keep that going until early/mid May. Back when I was on Texas Method I would only take 200mg twice a week, since starting 531 I've doubled that to 200mg four times a week. After doing Pendlay rows for some time I've switched to regular standing rows. They really kicked my ass so I had to drop the weight. I underestimated how not being able to rest at the bottom alters the difficulty of the lift.