Dgcoats' Texasish Method

[dgcoats]

10/11-10/17

BW 280

Squat 510 1 425 4-4-4-4
DB Bench 100 10-8-8
Unilateral KB RDL 50 9-9
Chin Up BW EMOM 7x3
Reverse Hyper BW 12-12
Dips 22.5 Chain 6-6
DB Alternating Curls 45 8-8
2:08-4:26

Hill Runs
Hanging Knee Raise
6:07-7:03

Bench 320 1 275 4-4-4-4
Good Mornings 185 10-10
Inverted Row BW 11-11-11
BB Walking Lunges 80 10-10
DB Overhead Extension 80 9-12
TRX Curls BW 10-11
Lateral Step Up BW 12-12
3:35-5:40

Deadlift 585 1 485 4-4-4-4
Press 165 8-8-8
Leg Press 410 9-8-8
Neutral Grip Pulldown 180 10-10-10
Hip Thrust BW 15-15
Close Grip Bench 205 8-11
Plate Pinch Curl 50 15-15
3:35-6:09

[dgcoats]

10/18-10/24

BW 280

Squat 535 1 445 3-3-3-3
DB Bench 100 11 Neutral 8-9
KB Swings 50 15-15
Chin Up BW 6-6-5-4
Reverse Hyper BW 12-12
Dips 22.5 Chain 8-8
DB Alternating Curls 50 7-7
5:46-8:14


Bench 325 1 285 3-3-3-3
Good Mornings 185 12-12
Inverted Row BW 10-10-10
BB Walking Lunges 100 8-8
DB Overhead Extension 100 8-9
TRX Curls BW 12-12
Lateral Step Up BW 5-5
5:12-7:20

Injured myself during last set of warm ups on deadlift day so skipped that workout. Felt a pop or strain in my rear delt area, was kind of painful to raise my arm or pull any kind of weight. Luckily I have a deload scheduled for this week so I hope to be healed enough to start lifting soon.

[dgcoats]

11/15-11/21

BW 280

Squat 500 1
Tempo Squat 315 (410) 4-4-4-4 (040) 4
RDL 225 11-11-11
KB Cossack Squat 20 7-7
Glute Bridge 20 20-20
Deadbug Hold
Assault Bike 10 mins 3.2 miles
5:30pm-7:43pm

Bench 335 0
Incline Bench 185 8-8-8-8-8
DB Row 70 12-12-12
Standing Cable Press 80 12-12
Iso Lateral Pulldown 140 15-15-12
Push Ups BW 12
TRX Curls BW 13
Bench Y Raise 10 10-10
Walk Jog 1000m
8:09pm-10:12pm

Deadlift 500 1
Sumo Deadlift 315 4-4-4-4-4
Squat Variations
DB Walking Lunges 20 10 25 10
Uni Hip Thrust BW 5-5
Roman Chair Leg Raise
Assault Bike 10 mins 3.4 miles
7:33pm-9:50pm

Press 205 1
DB Press 50 12-12-12-12
Seated Row 140 15-15-13
Tempo Bench 225 (410) 5-3 230 4
NG Pulldown 140 15-11-13
DB Skullcrusher 30 20
DB Hammer Curls 30 15
Bench Y Raise 7.5 13
5:07pm-7:00pm

Spent a few weeks doing rehab type workouts, this was my first week actually lifting

[dgcoats]

11/22-11/28

BW 279

Squat 500 1
Hack Squat 230 10 280 10 300 10-10
RDL 225 12-12-12
KB Cossack Squat 20 7-7
Glute Bridge 50 15-15
Deadbug Hold
Sandbag Carry
8:05pm-10:20pm

Bench 315 1
Incline Bench 205 8-7-6-4 160 10
DB Row 70 15-15-11
Standing Cable Press 80 12-12
NG Kneeling Pulldown 160 12-10-9
Push Ups BW 13
TRX Curls BW 13
Bench Y Raise 10
4:13pm-6:00pm

Deadlift 550 1
Sumo Deadlift 365 6-6-6-6
Tempo Squat 275 3-3-3-3
DB Walking Lunges 30 8-8
Uni Hip Thrust BW 20-20
Roman Chair Leg Raise
4:48pm-7:00pm


Press 205 1
DB Press 65 9-9-9-9
Seated Row 160 11-11-11
Tempo Bench 235 (410) 3-3-3-3
Iso Lateral Pulldown 110 20-20-20
5:26pm-7:00pm

[dgcoats]

11/29-10/5

BW 277

Squat 500 1
Hack Squat 320 10-10-10-10
RDL 245 12-12-12
KB Cossack Squat 25 5 30
Glute Bridge 50 20-20
5:21pm-7:00pm

Bench 315 1
Wide Grip Feet Up Bench 205 5 185 10 Reg Grip 12-12-7
DB Row 70 15-15-15
Standing Cable Press 80 10 60 10-5
NG Kneeling Pulldown 160 12-12-12
Push Ups BW 15
TRX Curls BW 15
Bench Y Raise 7.5 12
5:06pm-7:00pm

Deadlift 585 1
Sumo Deadlift 365 8-8-8-8
Pin Squat 315 3-3-3-3
DB Walking Lunges 30 9-9
Uni Hip Thrust BW 20-20
Sandbag Carry
4:51pm-7:00pm

Press 205 1
Seated DB Press 55 15-11-11-12
Pendlay Row 225 5-5-6
Tempo Bench 240 (410) 3-3-3-3
Iso Lateral Pulldown 140 12-12-12
5:30pm-7:00pm

Bench 185 7-7-7
TRX Face Pull BW 12-12-12-12
Standing Calf Machine 200 10-10-9-9
Suitcase Carry
4:59pm-6:00pm

[dgcoats]

12/6-12/12

BW 277

Squat 475 1
Hack Squat 320 11-11-11-11
Deficit RDL 185 8 Reg 12-15
KB Cossack Squat 35 5-5
Glute Bridge 60 20-20
Jump Rope 10 minutes
4:50pm-6:48pm

Bench 300 1
Feet Up Bench 205 8-10-10-10
DB Row 75 15-15-15
Standing Cable Press 80 15-12
NG Kneeling Pulldown 160 15-14-13
Push Ups BW 16
TRX Curls BW 17
Y Raise 7.5 20
Weighted Carry
5:08pm-7:00pm

Deadlift 545 1
Sumo Deadlift 370 10-10-15
Pin Squat 275 1-4-4-4
DB Walking Lunges 40 8-8
Uni Hip Thrust BW 6-6
Weighted Carry
5:01pm-7:00pm

Press 195 1
Seated DB Press 60 12-12-12-12
Pendlay Row 225 8-10-10
Tempo Bench 250 (410) 3-3-3-3
Iso Lateral Pulldown 140 15-15-15
5:06pm-7:00pm

Bench 185 7-7-7
Straight Arm Pulldown 70 13-13-13
Standing Calf Machine 180 12-12-12
Weighted Carry
5:04pm-6:00pm