Dgcoats' Texasish Method

[dgcoats]

9/6-9/12

C3W2

Medicine Ball Slams
Bench 195x5 225x5 255x5 195x5x5
Chin Ups BWx6x5
Incline 175x9x3
DB Row 70x9x3
Overhead Extension 65x14
DB Curls 30x14

Box Jumps
Squat 315x5 355x5 405x5 315x5x5
Hack Squat 320x9x2
Pull Through 57.5x12x3
Walking Lunges 45x8x3
Abs

Overhead Throw
Press 135x5 155x5 175x5 135x5x5
Pull Ups BWx5x5
Pause Bench 205x6x3
Seated Row 180x12x3
Dips BWx10 BWx9x2
BB Curl 80x10 80x9x2

Long Jumps
Deadlift 355x5 410x5 465x5 355x5x5
High Bar Pin Squat 285x5 315x5
Unilateral Leg Press 210x10 220x10x2
Hip Thrust 315x8x3
Abs

[dgcoats]

9/13-9/19

C3W3

Medicine Ball Slams
Bench 225x5 255x3 285x4 300x1 225x5x5
Chin Ups BWx6x5
Incline 175x9x3
DB Row 70x8x3
Overhead Extension 70x8x3
DB Hammer Curls 35x8x3

Box Jumps
Squat 355x5 405x3 450x6 475x1 355x5x5
Hack Squat 360x5x3
Pull Through 65x12x3
Walking Lunges 45x8x2
Abs

Overhead Throw
Press 155x5 175x3 195x6 205x1 155x5x5
Pull Ups BWx5x5
Pause Bench 205x7x3
Seated Row 180x13x3
Dips BWx10x3
BB Curl 70x12x3

Long Jumps
Deadlift 410x5 465x3 520x8 545x1 410x5x4
High Bar Pin Squat 285x5 315x5
Unilateral Leg Press 210x10 220x10x2
Hip Thrust 315x8x3
Abs

Bench disappointed but everything else was pretty good

[dgcoats]

9/20-9/26

Deload

Only workout I got in this week was one light conditioning day

[dgcoats]

9/27-10/3

C4W1

Medicine Ball Slams
Bench 200x3 230x3 260x3 305x1 200x5x10
Chin Ups BWx5x8
DB Incline 85x6x3
Overhead Extension 70x12x2
DB Hammer Curls 35x12x2

Box Jumps
Squat 315x3 365x3 410x3 485x1 315x5x5
Leg Press 350x10x2
Pull Through 65x12x2
Reverse Lunge 50x5x2
Abs

Overhead Throw
Press 135x3 160x3 180x3 210x1 135x10x5
Inverted Row BWx8x5
Dips BWx8x3
BB Curl 70x12x2
Unilateral Tricep Pushdown 30x10x2

Depth Jumps
Deadlift 360x3 415x3 470x3 555x1
High Bar Pin Squat 315x5x2
DB Split Squat 85x5x2
Hip Thrust 405x8x2
Abs

Going to run Leviathan for two leaders and one anchor

[dgcoats]

10/4-10/10

C4W2

Medicine Ball Slams
Bench 215x2 245x2 275x2 305x1 215x5x10
Chin Ups BWx5x8
DB Incline 85x7x3
Overhead Extension 70x12x2
DB Hammer Curls 35x12x2

Box Jumps
Squat 340x2 390x2 435x2 485x1 340x5x5
Leg Press 350x10x2
Pull Through 65x12x2
Reverse Lunge 50x6x2
Abs

Overhead Throw
Press 145x2 170x2 190x2 210x1 135x10x5
Inverted Row BWx8x5
Dips BWx10x3
BB Curl 60x15x2
Unilateral Tricep Pushdown 30x15x2

Depth Jumps
Deadlift 390x2 445x2 500x2 555x1 390x5x4
High Bar Pin Squat 315x6x2
DB Split Squat 75x6x2
Hip Thrust 495x7x2
Abs

[dgcoats]

10/11-10/17

C4W3

Medicine Ball Slams
Bench 230x1 260x1 290x1 305x1 230x5x10
Chin Ups BWx5x8
Dips 25x6x3
Overhead Extension 65x15x2
DB Hammer Curls 30x15x2

Box Jumps
Squat 365x1 410x1 460x1 485x1 365x5x5
Leg Press 350x11x2
Pull Through 65x12x2
Reverse Lunge 50x7x2
Abs

Overhead Throw
Press 160x1 180x1 200x1 210x1 135x10x5
Inverted Row BWx9x5
DB Incline 75x11 75x10x2
Unilateral Tricep Pushdown 30x15x2
BB Curl 70x12x2

Depth Jumps
Deadlift 415x1 470x1 525x1 555x1 415x5x4
High Bar Pin Squat 315x6x2
DB Split Squat 75x7x2
Hip Thrust 405x10x2
Abs

[dgcoats]

10/18-10/24

C5W1

Medicine Ball Slams
Bench 205x3 235x3 270x3 315x1 205x5x10
Chin Ups BWx5x8
Dips 25x6x3
BB Skullcrusher 60x15x2
Cable Rope Curl 35x20x2

Box Jumps
Squat 320x3 370x3 420x3 495x1 320x5x5
Leg Press 370x8x2
Pull Through 65x13x2
Reverse Lunge 50x7x2
Abs

Overhead Throw
Press 140x3 160x3 185x3 215x1 140x10x5
Inverted Row BWx9x5
DB Incline 75x11x3
Unilateral Tricep Pushdown 40x9 40x10
BB Curl 60x18x2

Depth Jumps
Deadlift 370x3 425x3 480x3 565x1 370x5x4
Pause Squat 335x4 335x5
DB Split Squat 75x8x2
Hip Thrust 405x10x2
Abs

[dgcoats]

10/27-11/2

Front Squat 315x2x4 295x2 275x2 225x6
RDL 265x8x4
DB Incline 85x8x4
Pull Ups 10x4x3 BWx6
Reverse Lunge 50x7x4
Unilateral Tricep Pushdown 42.5x10x3
BB Curl 80x8x3

Floor Press 225x8x4
Trap Bar Deadlift 315x13x2
Kroc Row 80x15x2
Hack Squat 270x14x2
Hip Thrust 315x13x2
TRX Row BWx10x2
Push Ups BWx12 BWx15

Sumo Deadlift 405x5x4
Pin Press 155x6 150x6 150x7
Unilateral Leg Press 210x10x3
Supinated Pulldown 160x11 160x12x2
Good Mornings 225x10x3
Cable Curls 42.5x20x2
Dips 10x11 10x12

Changed to a full body routine, something I was planning on doing after running out 531 Leviathan. Everything was going fine for the most part but I guess I lost interest. I've noticed that aside from the occasional pause rep, I've mostly stuck to standard form for my SBD. Going to really push front squat, floor press, and sumo deadlift for the near future.

[dgcoats]

11/3-11/9

Deload

[dgcoats]

11/10-11/16

Front Squat 245x8x2 245x5x2 245x2 185x2
RDL 225x15x2
DB Incline 75x13x2
Pull Ups BWx6x2 BWx3
Reverse Lunge Elevated 40x10x2
Unilateral Tricep Pushdown 30x20x2
BB Curl 70x15x2

Floor Press 245x5x5
Trap Bar Deadlift 365x9 365x5x4
Kroc Row 85x11x3
Hack Squat 320x9x2 320x5x2
Hip Thrust 365x8x2 365x10
TRX Row BWx10x2 BWx9
Push Ups BWx15x2 BWx12

Sumo Deadlift 455x1 Deficit Deadlift 455x1x4
Pin Press 165x5x4
Leg Press 250x35x2
Supinated Pulldown 180x8x4
Good Mornings 225x5x3 205x8
Cable Curls 57.5x8 50x11x2
Dips BWx8x2 BWx13

[dgcoats]

11/17-11/23

Front Squat 275x4x5 Pause 275x3
DB Incline 80x10x3
Pull Ups BWx6x3 BWx4
RDL 245x10x3
Elevated Reverse Lunge 55x5x2 55x6
Unilateral Tricep Pushdown 40x11x2 40x10
BB Curl 80x10x3

Floor Press 275x2x6 225x5
Trap Bar Deadlift 405x4x4
Kroc Row 90x9x3 90x10
Hack Squat 360x7x4
Hip Thrust (didn't count reps)
TRX Row BWx10x3
Push Ups BWx15x2 BWx12

Deficit Deadlift 315x7x4
Pin Press 135x9x3
Supinated Pulldown 140x15x2
Leg Press 360x15 450x20
Good Mornings 185x15x2
Dips BWx14x2
Cable Curls 50x16x2

[dgcoats]

1/5-1/11

Squat 495x1 355x4x8
Incline Bench 185x6x2 160x12
Pull Ups BWx5x4
Pull Through 50x15x3
Walking Lunges 45x8x3
DB Skullcrusher 30x20x2
DB Hammer Curls 30x20x2

Bench 295x1 225x8x4
Front Squat 265x3x3 200x5
Pendlay Row 225x8x2 225x10
Hip Thrust 315x8x3
Tricep Pushdown 50x16x2
Cable Curls 50x16x2
Back Extension 25x12x2

Deadlift 565x1 405x4x6
DB Press 70x8x3
Pulldown 160x10x3
DB Split Squat 55x5 55x6x2
Unilateral Hip Thrust BWx9x2
Dips BWx7 BWx8
DB Curls 30x15x2

Missed multiple weeks of training but have been trying to get back into the swing of things.

[dgcoats]

1/12-1/18

Bench 295x1 250x5x5
Front Squat 265x3x3 225x6
Pendlay Row 250x5x4
Hip Thrust 315x9x3
Tricep Pushdown 60x12x2
Cable Curls 57.5x12x2
Back Extension 25x12x2

Deadlift 565x1 450x5x4
DB Press 70x8x3
Pulldown 160x10x2 160x11
DB Split Squat 55x6x3
Unilateral Hip Thrust BWx10x2
Dips BWx9x2
DB Curls 30x15x2

Missed squat day

[dgcoats]

1/19-1/25

Squat 495x1 435x3x6
Incline Bench 185x8x3
Chin Ups BWx6x4
Pull Through 57.5x12x3
Walking Lunges 45x10x3
DB Skullcrusher 30x20x2
DB Hammer Curls 30x20x2

Bench 305x1 275x3x6
Front Squat 265x3x3 245x5
Pendlay Row 275x3x4
Hip Thrust 315x9x3
Tricep Pushdown 60x12x2
Cable Curls 42.5x25x2
Back Extension 25x12x2

Deadlift 565x1 495x3x5
DB Press 70x9x3
Pulldown 160x12x3
DB Split Squat 55x7x3
Unilateral Hip Thrust BWx10x2
Dips BWx9 BWx10
DB Curls 27.5x12x2

[dgcoats]

1/26-2/1

Squat 495x1 475x1x8
Incline Bench 185x8x3
Chin Ups BWx6x4
Pull Through 65x10x3
Walking Lunges 45x10x3
DB Skullcrusher 30x20x2
DB Hammer Curls 30x20x2

Bench 305x1 295x1x8
Front Squat 265x4x4
Pendlay Row 275x4x4
Hip Thrust 315x10x3
Tricep Pushdown 42.5x25x2
Cable Curls 42.5x25x2
Back Extension 25x15x2

Deadlift 565x1 540x1x7
DB Press 70x10x3
Pulldown 160x12 180x9x2
DB Split Squat 55x7x3
Unilateral Hip Thrust BWx10x2
Dips BWx10x2
DB Curls 40x8x2

[dgcoats]

2/2-2/8

Deload

[dgcoats]

2/9-2/15

Squat 505 1x1 365 4x8
Incline Bench 195 3x8
Chin Ups BW 4x6
Pull Through 100 3x10
Walking Lunges 50 3x8
DB Skullcrusher 40 2x12
DB Hammer Curls 40 2x12

Bench 305 1x1 230 4x8
Front Squat 275 4x3
Pendlay Row 230 3x8
Unilateral Hip Thrust BW 3x12
EZ Bar Tricep Pushdown 65 1x20 95 1x9
EZ Bar Cable Curls 95 2x5 65 1x11
Back Extension 25 2x15

Deadlift 575 1x1 415 3x8 1x4
DB Press 75 3x7
Pulldown 180 3x9
DB Split Squat 70 3x5
Reverse Hyper BW 2x12
Dips BW 2x10
DB Curls 40 2x8

Push Ups
Face Pulls
KB Overhead Unilateral Carries
Breathing Pause Squat

Changing up how I record my workouts. Since reading Starting Strength way back I have always gone by weightXrepsXsets, but after realizing I'm one of the few people who does this I've decided to just do weight setsxreps. Also added an accessory day at the end of the week.

[dgcoats]

2/16-22

Squat 505 1x1 405 5x5
Incline Bench 205 3x8
Chin Ups BW 2x6 2x7
Pull Through 100 3x10
Walking Lunges 50 3x10
DB Skullcrusher 40 2x12
DB Hammer Curls 40 2x12

Bench 315 1x1 255 5x5
Front Squat 275 4x3
Pendlay Row 255 4x5
Banded Hip Thrust BW 3x20
EZ Bar Tricep Pushdown 85 2x12
EZ Bar Cable Curls 80 2x9
Back Extension 30 2x15

Deadlift 575 1x1 460 4x5 1x2
DB Press 75 3x8
Pulldown 180 3x10
DB Split Squat 75 2x5 1x3
Reverse Hyper BW 2x12
Dips BW 2x11
DB Curls 40 2x8

Missed my accessory day. Also last week I meant to write my top bench single as 315, not 305.

[dgcoats]

2/23-2/29

Squat 505 1 445 3-3-3-3-3-3
Pause Incline 225 4-4-4-4
Chin Ups 7-7-7-7
Pull Through 110 10-10-10
Walking Lunges 50 10-10-10
DB Pronated Skullcrusher 40 12-12
DB Suppinated Curls 40 12-12

Bench 315 1 280 3-3-3-3-3-3
Front Squat 275 4-4-4-4
Pendlay Row 280 3-3-3-3
Band Hip Thrust BW 20-20-20 blue
Uni DB Press 40 13-13
EZ Bar Preacher Curls 70 10-8
Back Extension 35 12-12

Deadlift 575 1 505 3-3-3-3-3-1
Press 155 8 160 8-8
Uni Pulldown 70 12-12-12
DB Split Squat 75 5-5-5
Reverse Hyper BW 12-12
Dips BW 8-8-8
DB Hammer Curls 40 6-6-6

[dgcoats]

3/1-3/7

Squat 505 1 485 1-1-1-1-1-1-1-1
Pause Incline 225 4-4-4-4
Chin Ups 7-7-7-7
Pull Through 80 8-8-8
Walking Lunges 50 10-10-10
DB Pronated Skullcrusher 40 12-12
DB Suppinated Curls 40 12-12

Bench 315 1 305 1-1-1-1-1-1-1-1
Front Squat 275 4-4-4-4
Pendlay Row 315 3-3 285 4-4
Band Hip Thrust BW 20 40 20 100 20
Uni DB Press 40 15-15
EZ Bar Curls 70 10-10
KB Swings 50 15-15

Deadlift 585 1 550 1-1-1-1 495 1 455 1 405 1 365 1
Press 160 8-8-9
Uni Pulldown 70 12-12-12
Uni Leg Press 260 5-5 385 7
Reverse Hyper BW 12-15-15
Dips 50 6 BW 13-5
Rope Cable Curls 65 10-10-10

[dgcoats]

3/8-3/14

Squat 520 1 375 8-8-8-8
Pause Incline 230 3-3-3 190 tng 9
Chin Ups 4-4-4-4-4-4-3-3
Pull Through 80 10-10-10
Walking Lunges 65 6-6-6
DB Pronated Skullcrusher 45 8-8
DB Suppinated Curls 45 4-4-4-4

Bench 325 0 235 8-8 240 8-8
Front Squat 295 3-3-3-3
Pendlay Row 245 8-8-8
Hip Thrust 295 15 385 15
DB Bench 90 11 100 6-5
Rope Cable Curls 50 20-20
Back Extension 40 12-12

This was my last workout before gyms closed. I was fired from my job in February and have been unemployed and depressed since. Just got back into the gym a few weeks ago and I plan on being consistent and trying to better myself.

[dgcoats]

8/10-8/16

Squat 315 8-8-8-8
DB Incline 65 12-10-8
Pull Through 100 12-12-8
Pulldown 140 15-11-10
Reverse Hyper BW 16
DB Skullcrusher 30 12-12
DB Curls 30 12-12

Bench 205 8-8-8-8
Goblet Squat 85 12-12-12
Pendlay Row 205 8-8-8
KB Swings 50 10-10-10
Uni DB Press 50 7-7
BB Reverse Curls 60 6-6

Deadlift 365 8-8-8-8
Press 140 7-7-7
Leg Press 310 12-15
Incline Row 65 11-11-13
Reverse Hyper BW 16
DB Floor Press 70 10-10
EZ Bar Cable Curls 42.5 13-15

[dgcoats]

8/16-8/22

Squat 355 4-4-4-4-4-4
DB Incline 65 12-12-12
Pull Through 100 13-14-15
Pulldown 140 15 160 10-10
Reverse Hyper BW 15
DB Skullcrusher 30 13-13
DB Curls 30 13-13

Bench 230 4-4-4-4-4-4
Good Mornings 175 6-7-7
Pendlay Row 205 9-9-10
Goblet Squat 90 12-12-12
Dips 6-6
BB Reverse Curls 60 9-8
Back Extension BW 15

Deadlift 410 4-4-4-4-4-4
Press 140 9-9-9
Leg Press 350 10-10-10
Incline Row 70 10-11-11
Reverse Hyper BW 15
DB Floor Press 70 12-15
Machine Preacher Curls 100 12-13

Single Arm Face Pull 40 10-10-10-11
Calves LP 180 20 240 20 280 20 300 18
Overhead KB Carry 35
Push Ups 5-5-5-5
SkiErg

[dgcoats]

8/23-8/29

Squat 405 2-2-2-2-2-2-2-2
DB Incline 70 12-12-12
Pull Through 100 15 110 15 120 13
Pulldown 160 12-12 140 15
Reverse Hyper BW 15
DB Skullcrusher 30 15-15
DB Curls 30 15-15
8:21-10:22

Assault Bike 10 mins (4321)
Walk Jog 4 mins
Ab Wheel 7-7-7
Dead Hang
9:22-10:09

Bench 265 2-2-2-2-2-2-2-2
Good Mornings 175 9-9-9
BB Row 205 8-8-9
Leg Press 350 11-11-12
Dips BW 8-8
BB Reverse Curls 50 13-15
Back Extension BW 15
8:03-9:56

Deadlift 465 2-2-2-2-2-2-2-2
Press 140 11-10-10
Goblet Squat 95 8-8-12
Incline Row 70 12-12-12
Reverse Hyper BW 15
DB Floor Press 75 13-12
Machine Preacher Curls 120 11-11
1:23-3:39

TRX Face Pull 10-10-10-12
Calves LP 300 18-20-20-20
Uni Farmer's Walk 50
Dead Hang
Deadbugs
Push Ups 12
5:06-6:14

[dgcoats]

8/30-9/5

Deload

[dgcoats]

9/6-9/12

BW 285

Squat 365 8-8-8-8
DB Incline 85 6-6-6
Pull Through 120 12-15
Pull Up BW 3-3-4-4
Reverse Hyper BW 10-10
DB Skullcrusher 40 8-8
DB Alternating Curls 40 8-8
12:25-2:31

Assault Bike 15 mins (54321) 5.5 miles
Standing Calf Machine 260 5 220 7-8
Hanging Leg Raise 3-4-4-3
3:18-4:16

Bench 230 8-8-8-8
Good Mornings 175 11-12
Inverted Row BW 9-7-9
Leg Press 360 15-15
Dips BW 9-9
BB Reverse Curls 60 10-10
Back Extension BW 12-12
2:43-4:33

Deadlift 415 8-8-8-8
Press 165 5 170 5 175 5 Hold 135 30 seconds
Goblet Squat 100 8-8-8
Incline Row 75 8-9-9
Reverse Hyper BW 10-10
DB Floor Press 85 9-10
Machine Preacher Curls 120 13-13
3:32-5:40

TRX Face Pull 12-12-12-12
Standing Calf Machine 160 13 140 13-13-13
Overhead KB Carry 35
Dead Hang
Ab Wheel 8-8
Push Ups 17
4:28-5:31

[dgcoats]

9/13-9/19

BW 283

Squat 405 4-4-4-4-4-4
DB Incline 85 8-8-8
Unilateral RDL 30 6-6
Pull Up BW 4-4-4-5
Reverse Hyper BW 12-12
Standing DB Skullcrusher 40 8-10
DB Alternating Curls 40 9-9
3:03-5:18

Assault Bike 18 mins (5562) 6 miles
Standing Calf Machine 220 8 240 6-6
Hanging Leg Raise 6-7-7
4:27-5:20

Bench 265 4-4-4-4-4-4
Good Mornings 185 8-8
Inverted Row BW 10-10-9
Leg Press 380 12-12
Dips BW 10-10
BB Reverse Curls 50 15-16
Lateral Step Up BW 10-12
3:30-5:34

Deadlift 465 4-4-4-4-4-4
Press 185 4-5-5 135 Hold 40 seconds
KB Front Squat 50 8-8-10
Incline Row 75 10-10-10
Reverse Hyper BW 12-12
DB Floor Press 85 12-12
Machine Preacher Curls 120 14-14
2:10-4:39

Missed accessory day

[dgcoats]

9/20-9/26

BW 281

Squat 455 2-2-2-2-2-2-2-2
DB Incline 100 7-8-7
Unilateral KB RDL 50 7-7
Chin Up BW 5-5-5-5
Reverse Hyper BW 12-12
Machine Tricep Extension 100 12-13
DB Alternating Curls 40 9-9
3:42-6:02

Assault Bike 20 mins (1055) 7 miles
LP Calves 400 15-15-15
Hanging Knee Raise BW 8-8-8
5:01-5:57

Bench 295 2-2-2-2-2-2-2-2
Good Mornings 185 9-9
Inverted Row BW 11-10-10
Leg Press 410 10-10
Dips BW 11-11
BB Reverse Curls 60 11-11
Lateral Step Up BW 10-10
3:43-5:50

Deadlift 515 2-2-2-2-2-2-2-2
Press 185 5-5-5 Hold 30 seconds
DB Goblet Squat 100 9-9-9
Incline Row 85 7-7-7
Hip Thrust BW 12-12
Floor Press 225 8-8
TRX Curls BW 12-12
2:28-4:59

[dgcoats]

9/27-10/3

Deload

[dgcoats]

10/4-10/10

BW 282

Squat 495 1 405 5-5-5-5
DB Incline 100 8-5-5
Unilateral KB RDL 50 8-8
Chin Up BW 5-5-5-5
Reverse Hyper BW 13-13
Machine Tri Extension 90 20 100 15
DB Alternating Curls 40 10-10
4:13-6:24

Walk 94 mins
5:00-6:34

Bench 315 1 265 5-5-5-5
Good Mornings 185 10-10
Inverted Row BW 11-11-11
Leg Press 400 12-12
Dips BW 12-12
BB Reverse Curls 50 16-16
Lateral Step Up BW 10-10
3:05-5:11

Deadlift 565 1 465 5-5-5-5
Press 175 7 165 6-5 Hold 35 seconds
BB Walking Lunges 50 10-10
Neutral Grip Pulldown 180 9-9-9
Hip Thrust BW 12-12
Floor Press 205 10-11
Plate Pinch Curl 90 6-6
11:50-2:28