Dgcoats' Texasish Method

[dgcoats]

C6 W2 4/21-4/29

Press 135x5 160x5 180x6 135x7x3
Chin Ups 10x5 10x6x4
Close Grip Bench 215x9x5

Squat 295x5 340x5 385x5 Pause Squat 295x5x3
DB Split Squat 50x9x4
Reverse Hyper BWx10x4

Bench 200x5 230x5 260x5 200x12x2 200x14
Rows 205x10x5
Dips 45x9 45x8x4

Deadlift 350x5 405x5 460x1 350x5
Front Squat 230x6x3 230x7
Pull Through 100x10x4

Poor sleep for weeks culminated in pretty bad lifting sessions. Deadlift was due to grip, which I took as a sign that I needed to take an extra few days to focus on recovery. Should be fine for next week.

[dgcoats]

C6 W3 4/30-5/6

Press 160x5 180x3 200x2 160x5x3
Chin Ups 10x7x2 10x6x3
Close Grip Bench 215x10x4 215x9

Squat 340x5 385x3 430x3 Pause Squat 340x3x3
DB Split Squat 50x10x4
Reverse Hyper BWx12x4

Bench 230x5 260x3 290x2 230x8x3
Rows 205x12x4
Dips 45x8 50x6x3

Deadlift 405x5 460x3 515x3
Front Squat 245x5x4
Pull Through 100x10x4

[dgcoats]

Deload 5/7-5/12

Going forward want to do three full body light lifting sessions during my deload. Was only able to lift one light lower and one light upper body day this week.

[dgcoats]

C7 W1 5/13-5/19

Press 150x3 170x3 195x3 150x6x3
Chin Ups 10x7x5
Close Grip Bench 225x7x4 225x5

Squat 320x3 370x3 415x4 Pause Squat 320x3x3
Step Up 35x8x4
Reverse Hyper BWx15x4

Bench 215x3 250x3 280x3 215x11x3
Rows 225x6x5
DB Press 60x6 50x9,8,8,9

Deadlift 385x3 440x3 495x7 385x3
Anderson Front Squat 225x5x2 245x5x2
Pull Through 110x10x4

[dgcoats]

C7 W2 5/20-5/26

Press 140x5 160x5 185x5 140x8x3
Pull Ups BWx5x5
DB Incline Bench 75x10 75x8x3 75x9

Squat 300x5 345x5 390x7 300x8x3
DB Step Up 35x10x4
Reverse Hyper 7.5x10x2 12.5x10x2

Bench 200x5 235x5 235x12 235x5 200x13 200x10x2
Rows 225x7x4 205x12
DB Press 55x8x5

Deadlift 360x5 415x5 470x10 360x5
Anderson Front Squat 245x5,3 225x5x2
Pull Through 110x11x4

I stopped taking creatine around the same time I began my stim break (back on stims). Even though my progress has been somewhat poor as of late I chalk that up to poor sleep, not consistently eating enough protein, and not doing any active recovery (stretching, foam rolling, etc). Super goofed on bench. Sometimes when I'm going for my amrap set the weight feels pretty light and the bar speed is good so me being the idiot I am didn't realize I had 235 on the bar and not 265. Oh well.

[dgcoats]

C7 W3

Press 160x5 185x3 205x1 160x6x3
Pull Ups BWx6x5
DB Incline Bench 75x10x4 75x11

Squat 345x5 390x3 435x3 345x6x3
DB Step Up 35x12x2 40x6,7
Reverse Hyper 12.5x11x2 12.5x12x2

Bench 235x5 265x3 295x1 235x8
Rows 225x8x5
DB Press 55x10x4 60x10

Deadlift 415x5 470x3 525x3 415x5
Anderson Front Squat 235x5x3 275x1 295x1 315x1
Pull Through 110x12x4

Going to be making a few changes going for the next cycle, and depending on how it goes I may implement for cycles 9 & 10. Sort of bastardizing the Strength Challenge Wendler has in the book. I will be doing push press instead of press for my main sets, and then a three second pause press for down sets/FSL/whatever. Pausing at the bottom for pause sets has worked for me in the past but only when I've been honest with myself and really paused for three or more seconds. Looking back at my journal I can see a lot of "pause" bench sets where I didn't really pause enough. Rather than doing three sets of FSL for press and bench I will do four sets. On press day after my main sets I will do rows rather than pull/chin ups, and vice versa on bench day. For my 3 and 531 weeks I will progress the main lifts as usual, but now I'll add some joker sets for singles. Regular amrap on 5 week with no joker sets. Have rarely used joker sets even on days when I've felt great so want to make it a point to incorporate them. After deadlift main sets I will do 4-5 sets of regular squats rather than front squats. Really like front squats but I want to dial in my squat form to help me break prs. Keeping weights the same for bench and press but progressing squat and deadlift by 10 as usual. At some point I'd like to try some of the challenges from the Beyond book but for now I'll see how I handle these changes.

[dgcoats]

C8 W1 6/3-6/9

Push Press 150x3 170x3 195x5 205x1 Pause 150x5x4
Rows 225x9x5
DB Incline Bench 80x10x3 80x8x2

Squat 330x3 375x3 425x3 445x1 330x8x3
DB Walking Lunges (per leg) 55x8x4
Back Extensions 50x15x4

Bench 215x3 250x3 280x3 295x1 215x10x2 215x8x2
Pull Ups 35 reps in 15 minutes
DB Press 60x10 60x8x4

Deadlift 390x3 450x3 505x6 530x1 390x3
Squat 280x10x4
Pull Through 120x11x4


I've never done push press before so I'm trying to nail down the form. Practice practice. On deadlift day I'm keeping my feet a bit closer and bar a bit higher than I normally do for squat reps.

[dgcoats]

C8 W2 6/10-6/16

Push Press 140x5 160x5 185x5 Pause 140x7x4
Seated Rows 160x12x3 160x10x2
DB Incline Bench 80x10x4 80x11

Squat 305x5 355x5 400x5 305x10x3
DB Walking Lunges 55x9x4
Back Extensions 60x10x4

Bench 200x5 235x5 265x5 200x12x3 200x14
(superset) Pull Ups 39 reps in 15 minutes
(superset) Push Ups 75 reps in 15 minutes

Deadlift 365x5 420x5 475x5 Overhand grip 365x5
Squat 285x5x8 (1 minute breaks between sets)
Pull Through 120x12x4


Unlike previous weeks where five reps was all I could manage this week I still had energy left in the tank. I like the idea of getting in the work but not going for broke on fives week. Pull ups have been in a rut so I've decided rather than go for X sets of X reps just knock out as many as I can in 15 minutes and progress from there. Supersetting in push ups because I've wanted to program them in for a while but never got around to it. With push ups I plan on changing variations (feet elevated, weight vest, etc) when the mood strikes.

[dgcoats]

C8 W3 6/17-6/23

Push Press 160x5 185x3 205x3 215x1 225x1 Pause 160x4x4
Seated Rows 180x8x5
Incline Bench 175x8x4 175x10

Squat 355x5 405x3 445x1 470x0 355x6x3
DB Walking Lunges 55x10x4
Back Extension 60x12x4

Bench 235x5 265x3 295x2 310x1 235x6x4
(superset) Pull Ups 41 reps in 20 minutes
(superset) Push Ups 79 reps in 20 minutes

I know I had at least two reps in the tank on squat day but the dude spotting me did a **** job. Backing the weight out I stepped on his foot and had to regain my balance with 445 on my back, then on the way up on the first rep he was like pulling on my armpits. I lift by myself so I'l usually just grab a random dude for the occasional spot, and I always tell them the same ****; don't spot unless I call for it. Idk what this dude was doing. Went for 470 and got buried right at parallel. I feel like if I had got the two reps on 445 I would have got 470. Oh well. Looking at my journal about a year ago I was getting 445X4 so regardless of the **** spot I should be getting these numbers easy. Was feeling like **** so I skipped deadlift day. Looking back to the previous week I don't think I was keeping track of time correctly during my pull up/push up superset because my pace and reps between the two weeks were pretty similar.

[dgcoats]

Deload 6/24-6/29

Got in two relatively light full body workouts. Been itching to go back to the Texas Method after this next cycle, but when I do I plan to utilize 1) the actual ****ing book this time since I've owned it for like two years but haven't really read it 2) a four day split rather than three, as I don't miss the 2 1/2 hour volume day workouts 3) modulating volume and intensity more intelligently to squeeze out gains rather than just resetting all the time. 531 is fine and I'm sure there are things I could tweak in the future to get the most out of it but I got the best strength gains of my life on Texas Method. So basically for my last 531 cycle I may run six weeks and test maxes on sixth week, or may just run three weeks and test maxes on third week. The latter probably isn't optimal for getting a true max but whatever.

[dgcoats]

C9 W1 6/30-7/6

Push Press 155x3 175x3 200x4 210x1 Pause 155x5x4
Seated Rows 180x9x5
Incline Press 175x10x3 175x8x2

Squat 335x3 380x3 430x3 450x1 335x6x4
Walking Lunges 55x11x4
Back Extension BWx15x4

Bench 220x3 250x3 285x3 300x1 220x7x4
(superset) Pull Ups 37
(superset) Push Ups 74

Deadlift 400x3 455x3 515x5 540x1 400x3
Squat 290x5x8
Pull Through 120x12x4

[dgcoats]

Texas Method Week 1 7/14-7/20

Bench 225x5x5 (three second pause last rep each set)
Pendlay Rows 205x8x3
Press 135x8x3
(superset) Overhead Tricep Extension 60x10x3
(superset) DB Supinated Curls 35x12x3

Squat 315x5x5
RDL 205x12x3
Walking Lunges 40x10x3 (reps per leg)
Abs

Bench 260x5 205x10
Press 120x8x3
(superset) Chin Ups BWx8x2 BWx6
(superset) Decline Push Ups BWx20 BWx15x2

Squat 375x5
Deadlift 475x5
Snatch Grip Deficit Deadlift 225x3x3
Abs

Decided to cut 531 short because my heart wasn't into it. Read through the whole intermediate chapter in PP 3rd edition and have a general idea of what I plan on doing for the next 12-16 weeks. Started with fairly conservative 5x5 and 5RM weights as I feel that is what has tripped me up the most when running TM in the past. Looking at my journal there were times when I was utilizing a 5x5 weight that just crushed me and hindered progress on intensity days; for instance, 60 lbs is the biggest difference I used between volume squat and intensity squat. In about three-four weeks I plan on having a 70 lbs difference. Tentatively I plan on pushing fives for six to ten weeks, then switch to two sets of triples for three weeks, then three weeks of five sets of singles. If fives are progressing well after ten weeks then I'll just keep going. For upper volume I plan on adding direct arm work, something I haven't done in years. I looked like a ****ing moron trying to figure out what type of curl or tricep extension to do, it's been so long. Next week and going forward I'll switch out overhead extensions with skull crushers.

[dgcoats]

Texas Method Week 2 7/21-7/27

Press 150x5x5
Pendlay Rows 205x8x3
Bench 205x8x3
(superset) DB Skull Crushers 30x11x3
(superset) DB Supinated Curls 30x12x3

Squat 325x5x5
RDL 210x12x3
Walking Lunges 40x10x3
Abs

Press 175x5 135x9
Bench 205x8x3
(superset) Chin Ups BWx8x2 BWx7
(superset) Dips BWx10x2 BWx8

Squat 385x5
Deadlift 485x5
Snatch Grip Deficit Deadlift 230x3x3
Abs

Unlike the last time I ran TM bar speed for squat has been really good on both volume and intensity day. Once the bar speed significantly slows I'll stop making 10 lbs jumps on intensity day. As of right now I plan on switching out press and bench every week. My press was really good about a year ago so I'd rather not leave it as only an accessory lift by having volume bench every week. PPST mentions eventually having volume bench and volume press in the same week but I'm still quite a ways away from trying that. Also forgot to mention, as I did during 531 I will be adding in some face pulls, band pull aparts, light row variation, or other pulling exercise during my pressing movements. Now I do some light pulling in between sets on lower volume/intensity day as well.

[dgcoats]

Texas Method Week 3 7/28-8/3

Bench 230x5x5 (three second pause last rep each set)
Pendlay Rows 210x8x3
Press 135x8x3
(superset) DB Skull Crushers 30x12x3
(superset) DB Supinated Curls 30x12x3

Squat 335x5x5
RDL 215x12x3
Walking Lunges 40x11x3
Abs

Bench 265x5 210x10
Press 135x8x3
(superset) Chin Ups BWx8x3
(superset) Dips BWx10x3

Squat 395x5
Deadlift 495x5
Snatch Grip Deficit Deadlift 235x3x3
Abs

[dgcoats]

Texas Method Week 4 8/4-8/10

Press 155x5x5
Pendlay Rows 210x8x3
Bench 210x8x3
(superset) DB Skull Crushers 30x13x3
(superset) DB Supinated Curls 30x13x3

Squat 340x5x5
RDL 220x12x3
Front Squat Walking Lunge 80x8x3
Abs

Press 180x5 140x10
Bench 210x8x3
(superset) Chin Ups BWx9 BWx8x2
(superset) Dips BWx11 BWx10x2

Squat 405x5
Deadlift 505x5
Snatch Grip Deadlift 240x3x3
Abs

Increased the difference between volume squat from 60 to 65 lbs, bar speed on intensity day was still good. After next week I'll bump it up to 70 lbs and plan on keeping it there for a while. The quality of my press reps have definitely improved since running TM last time; before I used to start the first rep not with leg drive but by starting the bar just below my chin, bringing it down to my chest, and using momentum to complete my first rep. Subsequent reps would vary in how far down I brought the bar and I would reduce range of motion as reps got difficult. Now I start each set from my chest with no momentum at all, and each rep touches the top of my chest. I'm hoping that improving rep quality will help with progression, as press has burned out rather quickly for me in the past.

[dgcoats]

Texas Method Week 5 8/18-8/24

Bench 235x5x5 (three second pause last rep each set)
Pendlay Rows 215x8x3
Press 140x8x3
(superset) DB Pronated Skull Crushers 35x10x3
(superset) DB Supinated Curls 35x10x3

Squat 345x5x5
RDL 225x12x3
Front Squat Walking Lunge 80x9x3
Abs

Bench 270x5 Pause Reps 215x5
Press 140x8x3
(superset) Chin Ups BWx5x6
(superset) Dips BWx6x6
Jump Rope 5 Minutes

Squat 415x5
Deadlift 510x5
Snatch Grip Deadlift 245x3x3
Abs

Gym was closed for a couple days so I decided to just take a deload between 8/11-8/17. Intensity bench was a real grinder, which sucks because I know I'm capable of more, but on the plus side squat and deadlift both flew up. Next week's deadlift would tie a PR, so I'm excited for that. Added 5 minutes of jump rope on upper intensity day and I'd like to do between 5-10 minutes of jump rope conditioning on upper days.

[dgcoats]

Texas Method Week 6 8/25-8/31

Press 160x5x5
Pendlay Rows 215x8x3
Bench 215x8x3
(superset) DB Pronated Skull Crushers 35x10x3
(superset) DB Supinated Curls 35x10x3
Jump Rope 6 Minutes

Squat 355x5x5
RDL 230x12x3
Front Squat Walking Lunge 80x10x3
Abs

Press 185x5 140x8
Bench 215x8x3
(superset) Chin Ups BWx5x6
(superset) Dips BWx6x6

Oh geez y'all. On Saturday around 11 PM I came down with a bit of a headache, and since then I've had daily headaches, general fatigue, a fever, and night sweats. It was bad enough that I had to skip my lower intensity day. I've been putting off going to the doctor because I'm an idiot but after Advil and some generic NYQuil I had (it has the main ingredient in Tylenol) not having much of an effect I think I may have to. Would rather not miss any more workouts, especially at this point in my program.

[dgcoats]

Texas Method Week 7 9/1-9/7

Bench 240x5x5 (three second pause last rep each set)
Pendlay Row 225x6x3
Press 145x7x3
(superset) DB Pronated Skull Crushers 35x10x3
(superset) DB Supinated Curls 35x10x3
Jump Rope 5 Minutes

Squat 360x5x5
RDL 235x10x3
Front Squat Walking Lunge 80x10x3
Abs

Bench 275x1x6
Press 145x7x3
(superset) Chin Ups BWx6x3 BWx5x3
(superset) Dips BWx7x3 BWx6x3
Jump Rope 5 Minutes

Squat 430x5
Deadlift 520x5
Snatch Dead 245x3x3
Abs

[dgcoats]

Texas Method Week 8 9/8-9/14

Press 165x5x5
Pendlay Rows 225x7x3
Bench 225x7x3
(superset) DB Pronated Skull Crushers 35x11x3
(superset) DB Supinated Curls 35x11x3
Jump Rope 6 Minutes

Squat 365x5x5
RDL 240x8x3
Front Squat Walking Lunge 90x7x3
Abs

Press 190x3x2 145x8
Bench 225x7x2 225x8
(superset) Chin Ups BWx6x3 BWx5x3
(superset) Dips BWx7x6
Jump Rope 6 Minutes

Squat 435x3x2
Deadlift 525x3x2
Assault Bike 6 Minutes
Back Extensions BWx15x3

Decided to make the switch to two sets of triples on intensity day. For press I definitely needed to but I feel like I could have maybe eked out one more week of fives for squat and deadlift. Either way bar speed was good on all my lifts. As the press weight gets heavier I may have to go back to using a bit of momentum (not leg drive) to start my reps on intensity days. Right now I'm still starting my sets from a dead stop. I'm also going to start adding 5-10 minutes of assault/cardio bike at the end of lower body days. Over time I've been missing more and more of my dedicated conditioning days so I figure I'll just add some jump rope/bike/whatever at the end of my training sessions. Decided to cut out the snatch grip deadlift in favor of just back extensions.

[dgcoats]

Texas Method Week 9/15-9/21

Bench 245x5x5
Pendlay Rows 225x8x3
Press 145x8x3
(superset) DB Pronated Skull Crushers 35x11x3
(superset) DB Supinated Curls 35x11x3
Jump Rope 5 minutes

Squat 365x5x5
RDL 245x10x3
Front Squat Walking Lunge 90x8x3
Abs

Bench 280x2x3
Press 175x3x3
Chin Ups BWx9x3
Dips BWx15x3
Jump Rope 7 Minutes

Squat 440x3x2
Deadlift 530x3x2
Assault Bike 8 Minutes
Abs
Back Extensions BWx18x3

To help both bench and press I've decided on intensity day instead of getting in three sets of eight for accessory bench/press I'll do three sets of three with a heavier weight. Fits more with the goal of intensity day and should help my stagnating upper body numbers. After really smooth triples during the previous lower intensity day both deadlift and squat were real grinders. Might only be able to get one more week of triples before going to doubles.

[dgcoats]

Texas Method Week 10 9/22-9/28

Press 170x5x5
Pendlay Row 230x8x3
Bench 230x4x6
Overhead DB Extension 60x12 70x8x2
BB Curl 80x10 80x8 80x7
Jump Rope 5 minutes

Squat 370x5x5
(superset) RDL 250x5x6
(superset) Elevated DB Split Squat 40x4 45x4 50x4x2 55x4 60x4
Abs
Assault Bike 5 minutes

Press 195x2
Bench 265x3x3
Chin Ups 10x7x3
Dips 25x6x2 25x8
Jump Rope 8 minutes

Squat 445x3x2
Deadlift 535x3x2
Abs
Back Extensions 25x12x3
Assault Bike 8 minutes

I'm taking classes part time while working full time, one of those classes being yoga on Monday and Wednesday. Monday is upper intensity day and I've been lifting after yoga just because I wanted to sleep in a bit and I didn't think beginner's yoga would interfere with my lifts. Although my pressing numbers have never really been good I think I have enough data to say 45-60 minutes of yoga before lifting probably isn't helping. I felt great but was only able to get two reps at 195, and after a 5-6 minute break couldn't get another rep. Conversely, on lower intensity day I felt like crap but was able to hit all my numbers. Also on lower volume day I switched out walking lunges with DB split squat with my front foot on a 2-3 inch box. Here's a video of my second set of intensity squat.

[dgcoats]

Texas Method Week 11 9/29-10/5

Bench 250x5x5
Pendlay Row 230x8x3
Press 150x4x6
BB Curls 80x10x2 80x8
DB Overhead Extension 70x10x2 10x9
Jump Rope 8 Minutes

Squat 370x5x5
(superset) RDL 255x6x4
(superset) DB Bulgarian Split Squat 60x5x4
Abs

Bench 285x2x3 225x5
Press 180x3x3
(superset) Chin Ups 10x5 25x3x2 BWx8
(superset) Dips 25x4x2 25x5 BWx11

Squat 450x2x2
Deadlift 540x2x2
(superset) Abs
(superset) Back Extensions 25x14x3

A little busy this week and poor time management resulted in me having to sort of rush my accessory/assistance work and cut out conditioning on every day except upper volume. It was only one week but I felt much better lifting before yoga rather than vice versa. Also I have been writing "split squat" in my journal for years when I meant "Bulgarian split squat." I had googled split squat recently and I've never done that version, I've always had my back foot elevated. Here's the second set of deadlift on lower intensity day.

[dgcoats]

Texas Method 12 10/6-10/12

Press 175x3x8
Rows 235x6x4
Bench 235x6x4
Curls 80x5x2 80x4x3
CGBP 205x5 205x6x4

Squat 375x5x5
RDL 260x8x4
DB Bulgarian Split Squat 60x6x4
Abs
Assault Bike 8 Minutes

Press 200x0 185x1x3 135x10
Bench 270x2 275x1x3
Chin Ups 20x5x3 BWx8
CGIBP 155x10 160x8x2

Feeling kind of sick and ended up skipping my lower intensity day. Press was a mulligan, plan on keeping the weight low for some time.

[dgcoats]

Texas Method Week 13 10/13 - 10/19

Bench 255x5x5
Rows 235x8x3
Press 135x10 135x8x2
Curls 80x10x3
CGBP 205x7 205x5 185x7
Jump Rope 8 Minutes

Squat 375x5x5
RDL 265x6x4
Bulgarian Split Squat 60x7x3
Abs
Assault Bike 8 Minutes

Bench 290x1 295x1 225x5
Press 175x1x3
Chin Ups 20x4x3 BWx8
Dips 20x6x3 BWx9

Squat 455x2 455x1
Deadlift 545x1
Back Extensions 25x15x3
Abs Assault Bike 8 Minutes

Very bad week of training. Haven't missed a squat or deadlift rep in ages. First set of squat moved okay, and the first rep of second set went up without issue but for the second rep I got crushed just above parallel. Huge bummer, and mentally took me out of deadlift. Missed my first attempt but knew I could get the weight so I rested a few minutes, got 545 relatively easy, and called it a day for the most part. On the plus side my grip was very solid. My grip has been a good indicator of when I've overreached through training and so far it's good. However, last two-three weeks my sleep has been pretty bad and about four-five weeks ago I started smoking again after having quit a little over a year ago. I dunno, just felt like smoking again, but finished last pack yesterday and am committing to staying off them. They've really ****ed with my training at a crucial point. Going to start singles next week for four-five weeks, then light week, then test maxes.

[dgcoats]

Texas Method Week 14 10/20-10/26

Press 175x4x6
Rows 240x6x4
Bench 225x8x3
CGBP 195x7 185x6x3
BB Curls 80x8 80x7 80x6x2

Squat 380x5x5
RDL 265x8x3
DB Bulgarian Split Squat 60x7x3

Press 195x1x5
(superset) Chin Ups 20x8 20x5 20x4
(superset) CGBIP 155x12 155x8 155x7

Squat 465x1x3 315x3
Deadlift 555x1 405x3
Abs
Back Extensions 25x16x3
Assault Bike 5 Minutes

Skipped a lot of conditioning this week. Press was meh. About a year ago I pressed 195 for five, but it was with less than stellar form. Although I'd like to be pressing more now on the plus side my form for each rep has improved. Intensity squat flew up. Not a true 1RM but 465 is a PR. Tentatively aiming for 490-495 when I max in a few weeks. 555 on deadlift went up much slower than I though it would. I was aiming for three singles but I may just do one single and a set or two with backoff weights going forward.

[dgcoats]

Texas Method Week 15 10/27-11/2

Random stuff

Feeling off on most of my lifts. Kinda did random workouts with the intention of just keeping myself fresh enough to max out on the 6th.

[dgcoats]

Texas Method Week 16 11/3-11/9

Squat 470x1 485x1 500x1
Bench 295x1 305x1
Deadlift 565x1

Going in I wanted to hit 490/315/600 respectively, so the only lift that disappointed was deadlift. Think I may just have run out of gas. 600 was definitely too optimistic but I think I could have got 585 if I had timed rest between sets better. Bench was meh; even though I've hit 315 in the past, my training lately hasn't been all that hot. Squat was great though. 500 isn't really heavy for someone my age (29) or my weight (243) but it's a milestone I've wanted for years. Hitting 500 has given me the confidence that I'm moving in the right direction. From 11/10-11/16 I'll be deloading, and after that I'll do a minor reset on my volume day weights while rotating my intensity day reps on a 5/3/1 schedule. Considering doing something different for press and bench but not sure what right now.

[dgcoats]

Texas Method Week 18 11/10-11/16

Bench 245x5x5
Press 160x5x5
Rows 245x5x5
Jump Rope 6 minutes

Squat 355x5x5
(giant set) Deficit Deadlift 315x3x3
(giant set) DB Bulgarian Split Squat 50x5x3
(giant set) Abs
Assault Bike

Bench 275x1x2 260x3x2 (pause reps) 225x5
Press 185x1 135x8x3
(superset) Chin Ups BWx5
(superset) Dips BWx10
BB Curls 60x15

Squat 435x5
Deadlift 525x5
Abs
Back Extension 25x12x3

As I was going over my log I noticed that I took a deload week few months back but didn't count it as a week, so this week should be 18, not 17. Squat went great on both volume and intensity day. For deadlift on volume day I'm keeping the reps low and using a double overhand grip. Intensity deadlift was okay; 525 for 5 is a pr but if the lift took one second longer I would have lost my grip. Grip has been pretty solid so far so I won't read too much into that unless the problem repeats another week or two. For my upper body lifts I was kind of throwing **** seeing what sticks. For now what I plan on doing is to basically have two volume days, one heavier one lighter. First day 5x5 for bench, press, rows, then some curls. Second day work up to heavy single for bench and press, then 3x8 for both, chin ups and dips afterwards. 5x5 weight will stay constant for two weeks, second week last set is AMRAP. Singles will go up every week (for now). 3x8 stay constant for two weeks.

[dgcoats]

Texas Method Week 19 11/24-11/30

Bench 245x5x4 245x6
Press 160x5x4 160x6
Pendlay Row 245x5x5
DB Curls 35x8x4
Jump Rope 8 Minutes

Squat 360x5x5
(giant set) Deficit Deadlift 320x3x3
(giant set) DB Bulgarian Split Squat 50x6x3
(giant set) Abs
Assault Bike 6 Minutes

Bench 280x1 215x8x3
Press 190x1 135x8x3
Chin Ups BWx8
Dips BWx11
Jump Rope 8 Minutes

Squat 450x3
Deadlift 540x3
Abs
Back Extension 25x15x3
Assault Bike 7 Minutes

Goofed again. Last week was performed from 11/17-11/23, not from 11/10-11/16. Also forgot to write down that I'll be going back to pausing for the first rep of each bench set for three seconds; this includes the heavy singles. Next week I'll do two-three sets of chin ups and dips rather than the one I've been doing.

[dgcoats]