thejosef's Texas Method journal

[thejosef]

6.20.16 - Week 14 - Volume Day Squat
Mon. evening
Color Code: PR = green, Failed Set = red; All weight listed is in Lbs.

BW:
151.4 lbs.

_____________________________________

Warmup:
Row 2:00

Squat:
45 x 5
95 x 5
140 x 3
185 x 2
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5 @ 8.0 (5x5 *PR)
(rests: 6, 5, 4, & 4 minutes)



Pull-ups (thick-grip)
10 reps x 5 sets

_____________________________________

Comments:
It's GREAT to be back on TM after taking a deload week. Squat weight (235) felt much better/lighter tonight than on Saturday (205). Maybe it was the belt & knee sleeves combo. I've noticed if I think "knees out!", my form generally does well. Sets 1,3,& 5 shown in vid. Set 2 was really great (I remembered to think "knees out").. my son was crying two rooms over on sets 3 through 5 (wife was helping him get to sleep), so I was pretty distracted. Just glad I made it through all 5 sets. I did pull-ups between the sets and they didn't seem to affect my squatting, so I'll try to keep that up.

Note: New American Barbell Stainless Super Power Bar coming in today. I'll get to use it for bench press tonight.

[thejosef]

6.21.16 - Week 14 - Volume Day Bench Press
Tues. evening
Color Code: PR = green, Failed Set = red; All weight listed in Lbs.

BW:
?? lbs.

_____________________________________

Squats (Warmup):
45 x 5
95 x 5
135 x 5

BENCH PRESS:
45 x 5
85 x 5
115 x 3
1150 x 2
170 x 5
170 x 5
170 x 5
170 x 5
170 x 5 @ 8.0
(4-5 minutes b/w sets)

Pull-ups (thick-grip)
10 reps
15 reps

_____________________________________

Comments:
Had some friends come visit so had a quick (late) session. New American Barbell stainless Super Power bar is LEGIT! Really cool bar.. Look forward to trying it out on Saturday for intensity day squats.

[thejosef]

6.23.16 - Week 14 - Recovery Day
Thurs. evening
Color Code: PR = green, Failed Set = red; All weight listed in Lbs.

BW:
151-ish lbs.

_____________________________________

Squats:
45 x 5
90 x 5
120 x 3
160 x 2
200 x 5
200 x 5
200 x 5 @ 7.0



PRESS:
45 x 5
55 x 5
70 x 3
85 x 2
102.5 x 5
102.5 x 5
102.5 x 5 @ 7.0

POWER CLEAN:
75 x 5
100 x 3
120 x 2
145 x 3
145 x 2
145 x 1
145 x 3
145 x 2 @ 9.0

Pull-ups (thick-grip)
5 reps (3")
10 reps (2")
10 reps (2")

_____________________________________

Comments:
Well, power cleans sucked. Man, if your technique breaks down, it's just heavy. I've gotta record these and get my form nailed down.
(I was catching up power cleans from Volume day, but then I didn't have time to do my Recovery day power snatches )

[thejosef]

6.25.16 - Week 14 - Intensity Day
Sat. 8:20-9:35pm
Color Code: PR = green, Failed Set = red; All weight listed in Lbs.

BW:
151.0 lbs.

_____________________________________

SQUAT:
45 x 5
115 x 5
165 x 3
220 x 2 --This looked good..
275 x 5 *PR (5RM) @ 9.5 --LOL. This did not.



BENCH PRESS:
45 x 5
95 x 5
135 x 3
170 x 2
192.5 x 5 *PR (5RM) @ 8.0 --Not bad



DEADLIFT:
100 x 5
150 x 3
215 x 2
255 x 5 *PR (5RM) @ 7.5 --Used a belt for the first time on DL. This felt easy, finally.



POWER SNATCH:
65 x 4
85 x 2
85 x 2
85 x 2
85 x 2 @ 7.0 --May move to full (squat) snatch soon.



Pull-ups (2" thick grip):
10 reps
10 reps

Barbell Rows:
85 lbs. x 10 x 2 sets

_____________________________________

Comments:
Overall, pretty decent day. Work set of squats was the only real disappointment. I was not confident, and my form was poo. I will have to re-watch the video (painful) and decide what to do for next week.. may go up and move to 3 reps, or stick to same weight and repeat for 5 reps.... Oh well, at least bench and deadlift felt great.

[JustBulk]

congrats on the deadlift PR!

[Synthetickiller]

So many PRs!
If you have any extra ones floating around, hook me up!

[thejosef]

congrats on the deadlift PR!

So many PRs!
If you have any extra ones floating around, hook me up!

Thanks guys. My motto for 2016: Patience + Persistence = Progress.

[thejosef]

Pretty happy I hit my pull-up goal for the week. I put 100 on the board as a goal and hit 120 with ease. Will put 125 on the board this week and keep trying to increase every week til I hit 300 or 400 per week. Something about seeing it written down every day motivates me to do them.

[Synthetickiller]

Pretty happy I hit my pull-up goal for the week. I put 100 on the board as a goal and hit 120 with ease. Will put 125 on the board this week and keep trying to increase every week til I hit 300 or 400 per week. Something about seeing it written down every day motivates me to do them.

I will do this with you. My progress will be a lot slower, but that's a great idea for GPP & upper back strength.

[thejosef]

I will do this with you. My progress will be a lot slower, but that's a great idea for GPP & upper back strength.

Nice! I did it for two months last year and made it to 200 per week. I wanna try to keep it up longer this year. I put each day (M, T, W, etc) on a dry erase board and just write my reps any day I do them (10,10,8, etc.). It definitely makes you do them throughout the week so they don't all pile up on you those last few days.

[thejosef]

6.28.16 - Week 15 - Volume Day Squat
Tues. evening
Color Code: PR = green, Failed Set = red; All weight listed is in Lbs.

BW:
151-ish lbs.

_____________________________________

Warmup:
Row 2:00
Hip Circle squats & side steps

Squat:
45 x 5
95 x 5
140 x 3
190 x 2
237.5 x 5
237.5 x 5
237.5 x 5
237.5 x 5
237.5 x 5 @ 9.0 (5x5 *PR)
(5 min. rest b/w sets)



Pull-ups (thick-grip)
10 reps x 3 sets

_____________________________________

Comments:
Squats felt real heavy tonight.

[thejosef]

6.29.16 - Week 15 - Volume Day Press
Wed. evening
Color Code: PR = green, Failed Set = red; All weight listed is in Lbs.

BW:
151-ish lbs.

_____________________________________

Warmup:
Row 1:00

Press:
45 x 5
60 x 5
75 x 3
90 x 2
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5 @ 8.0
(2-3 min. rest b/w sets)



Pull-ups (thick-grip)
5 reps (3")
12 reps (2")

_____________________________________

Comments:
Easy stuff. My workout buddy & his wife had their first baby tonight (10 lb. 7 oz. boy!) and my dad is getting a heart stent tomorrow morning.. Just glad I got in the gym and got something accomplished.

Edit: Dad's heart stent went great. 90% blockage all taken care of. Thank goodness for technology.

[thejosef]

7.2.16 - Week 15 - Recovery Day
Sat. evening
Color Code: PR = green, Failed Set = red; All weight listed is in Lbs.

BW:
151.0 lbs.

_____________________________________

Warmup:
Row 2:00

SQUAT:
45 x 5
80 x 5
120 x 3
160 x 2
202.5 x 5
202.5 x 5
202.5 x 5 @ 7.0



BENCH PRESS:
45 x 5
80 x 5
110 x 3
145 x 2
162.5x 5
162.5 x 5
162.5 x 5 @ 7.0

Pull-ups (2" thick-grip)
5, 10, 10, 10, 10, 5

_____________________________________

Comments:
skipped power snatch.. too busy this week..

[thejosef]

7.3.16 - Week 15 - Intensity Day
Sun. evening
Color Code: PR = green, Failed Set = red; All weight listed in Lbs.

BW:
151.4 lbs.
_____________________________________

SQUAT:
45 x 5
115 x 5
165 x 3
220 x 2
280 x 3 *PR (3RM) @ 9.0
280 x 3 *PR (3RM) @ 9.0
-Max weight ever lifted is 285 x 1, so 280 x 3 x 2 is a nice PR.

PRESS:
45 x 5
70 x 5
95 x 3
110 x 2
130 x 5 *PR (5RM) @ 8.5
-pressing 135 x 5 will feel pretty sweet.. sooooon.

DEADLIFT:
100 x 5
155 x 3
220 x 2
260 x 5 *PR (5RM) @ 7.5
-FINALLY making some progress on DL. Wearing a belt on this has made everything feel magical.

Pull-ups (2" thick grip):
5 x 7 sets
-Hit my goal of 125 pull-ups this week. Will move to 140 next week.

Video:


_____________________________________

Comments:
took videos.. just so busy this week, so probably won't get to post (Woohoo! Just added them!) Pretty decent week for being so busy (dad had surgery, workout buddy had a baby boy). I skipped power cleans & power snatch for the first time in 15 weeks. That sucks.. but I'll get back to them this week.
Squat form on intensity day workset is still not great. All warmup sets look fine. Gonna keep on working on improving..
Press & deadlift feel really good.

[Synthetickiller]

How was the recovery between the top sets of 280? If you're "only" increasing by 5 lb a week & you're recovering properly, there's no reason that you won't continually be able to complete the prescribed reps.
You've been in beast mode for so long, it's impressive. Keep on pumping out the PRs!

Magic you say?

[thejosef]

7.5.16 - Week 16 - Volume Day (a)
Tues. evening
Color Code: PR = green, Failed Set = red; All weight listed is in Lbs.

BW:
151-ish lbs.

_____________________________________

Warmup:
meditate on upcoming squat.

SQUAT:
45 x 5
95 x 5
145 x 3
190 x 2
242.5 x 5
242.5 x 5
242.5 x 5
242.5 x 5
242.5 x 5 *PR (5x5) @ 8.0
(5 minutes rest b/w sets)
-Happy that these felt much easier than last week, even after increasing 5 lbs. Some reps had some hip sway towards the end (booooooo). Tried a new camera angle on sets 2-5, just to add a little spice to life. I think the slightly off center angle may be weird. I might try straight on next time..



Pull-ups (2" thick-grip)
10, 10, 10

_____________________________________

Comments:
Spent about an hour cutting up a rack of beef filets when I got home from work (they were a random gift from mom). Got 12 nice sized filet mignons out of them! Can't wait to grill tomorrow.

How was the recovery between the top sets of 280? If you're "only" increasing by 5 lb a week & you're recovering properly, there's no reason that you won't continually be able to complete the prescribed reps.
You've been in beast mode for so long, it's impressive. Keep on pumping out the PRs!

Magic you say?

I waited 5 minutes b/w the 2 sets. It was a LOT easier than 5 reps. I really hope I can hit 300 x 3.. even for one set. That's my goal for this 6 week cycle now (4 weeks left). Thanks bud!!

[thejosef]

7.6.16 - Week 16 - Volume Day (b)
Wed. morning
Color Code: PR = green, Failed Set = red; All weight listed is in Lbs.

BW:
??? lbs.

_____________________________________

Warmup:
Row 1:00
-I'm getting lazy here.. need to spend more time getting warm

BENCH PRESS:
45 x 5
85 x 5
120 x 3
155 x 2
172.5 x 5
172.5 x 5
172.5 x 5
172.5 x 5
172.5 x 5 @ 7.0
(5 minutes rest b/w sets.. only b/c I was editing videos.. Could've managed 2-3 minutes rest probably.)
-Pretty much all my 5x5 and 1x5 sets are PRs now. I won't mark it *PR unless it's significant. (IMO, my 5x5 Bench & Press PRs aren't anything particularity special, at these weights.)

_____________________________________

Comments:
Woke up early.. kinda late getting in the gym though.. Bench was flying up! Easy stuff.

[thejosef]

7.7.16 - Week 16 - Recovery Day
Thurs. evening
Color Code: PR = green, Failed Set = red; All weight listed is in Lbs.

BW:
151 lbs.

_____________________________________

SQUAT:
45 x 5
85 x 5
120 x 3
160 x 2
205 x 5
205 x 5
205 x 5 @ 7.5


PRESS:
45 x 5
55 x 5
70 x 3
85 x 2
105 x 5
105 x 5
105 x 5 @ 7.0

Accessory/Core:
Pull-ups (3" sphere): 5, 5
Weighted Crunches (5 lb): 15, 15, 15, 15

_____________________________________

Comments:
Another rushed session .. Gonna have to reset power cleans & snatches a little and get them back going..

[thejosef]

7.9.16 - Week 16 - Intensity Day
Sat. evening
Color Code: PR = green, Failed Rx set = red; All weight listed in Lbs.

BW:
151-ish lbs.
_____________________________________

SQUAT:
45 x 5
115 x 5
170 x 3
225 x 2
285 x 0 @ 9.5 -well, that was heavy.
285 x 2 *PR (2RM) @ 9.5 -well, that was ugly.

-Only posting this for for the sake of improving. I give my form a "C-" on those 2 reps A reset is in order. See comments..


BENCH PRESS:
45 x 5
95 x 5
135 x 3
175 x 2
195 x 5 *PR (5RM) @ 8.5



DEADLIFT:
105 x 5
155 x 3
225 x 2 -cool to have my last warmup at 2 plates, finally
265 x 5 *PR (5RM) @ 8.5



Pull-ups (2" thick grip):
10, 5, 5, 5, 5, 5
-Behind on my 140 PU goal this week.. gonna have to smash out 60 today

One-arm DB Rows:
50 lbs - 5, 5, 8, 8
-Just playing around with my new Ironmaster DBs (you can see them in the DL video ). They are sweet.

_____________________________________

Comments:
So lifting AFTER working in the yard all day in 95+ degree temp was a poor choice. Regardless, three PRs, but everything felt heavier than usual today.
-Squat: a reset is in order. Form falls apart on Intensity (heavy) day. Who cares what I can lift if it looks like garbage? I'll probably go back to to something b/w 250-265 for 5 reps (from 285) and see if I can make big improvements on my hip sway issue. It is getting better, but it's a slow process and it's not carrying over to my heavy days yet, like I was hoping. Luckily, I feel great and have no injuries right now, so I've gotta focus on improving squat form before the weights get big.
-BP & DL are feeling pretty good, though both were heavy today.

[thejosef]

7.12.16 - Week 17 - Volume Day
Tues. evening
Color Code: PR = green, Failed Set = red; All weight listed is in Lbs.

BW:
151 lbs.

_____________________________________

Warmup:
20 KB one-arm swings (with a 20lb db.. lol)

SQUAT: **Moved down 20lbs. this week to focus on form**
45 x 5
95 x 5
135 x 3
185 x 2
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5 @ 8.5 -Yuck.
(5 min. rest b/w sets)

PRESS:
45 x 5
60 x 5
75 x 3
95 x 2
112.5 x 5
112.5 x 5
112.5 x 5
112.5 x 5
112.5 x 5 @ 7.5 -Easy stuff.
(4 minutes rest b/w sets)

Accessories:
Weighted crunches (5lb plate behind head) 15, 15, 15
Pull-ups 10
DB Bicep curls 30 lbs x 8, 35 lbs x 6

_____________________________________

Comments:
Just not feeling motivated. Seriously thinking about giving back squat a rest. I'm thinking about transitioning to front squat for a little while. Back squat has just been really hard on my left elbow (after workout) and my lower back (during & after workout) lately. A belt helps tremendously on squat for my back, but I just don't like that being a crutch. And I've been so worried about messing up my squat that I've been avoiding running so my legs would be fresh. I'm just burnt out on Texas Method. I want to keep up my other three lifts for a little bit, as they are progressing very well.. I'm really tempted to just try my 1RM on all 4 lifts to see where I'm at and then move on.... I definitely feel like I need a change soon...

[thejosef]

7.14.16 - Week 17 - Recovery Day
Thurs. evening & Fri. morning
Color Code: PR = green, Failed Set = red; All weight listed in Lbs.

BW:
151.4 lbs.

_____________________________________

---THURSDAY PM Session---

Warmup:
1000m Row- 4:12.6 @ RPE 8.5

FRT SQUAT:
45 x 5
85 x 5
115 x 3
155 x 2
185 x 2 @ 7.0
225 x 0 @ 9.0?? Lol. This would've been a 5# PR. I haven't done FS in a month or two, so I didn't really push this. Pretty sure I can hit this next time..


BACK SQUAT w/ Pause:
155 x 5
155 x 5
155 x 5 @ 6.5

-First time recording front squats (225 FS fail not shown, it basically just went down to the straps.. lol). Video'd one set of paused back squats also.


---FRIDAY AM Session---

BENCH PRESS:
45 x 5
85 x 5
115 x 3
145 x 2
165 x 5
165 x 5
165 x 5 @ 7.0

POWER SNATCH:
65 x 2
85 x 2
85 x 2
85 x 2
85 x 2
85 x 2
85 x 2 @ 7.5

DB Bench Press:
50s - 15 reps
60s - 12 reps
65s - 10 reps
-feels great to do these again.. it's been a couple years since I've had heavy dumbbells.


_____________________________________

Comments:
A legit warmup really made me feel ready to attack squats. Just did some random squat stuff today for a change of pace.

Also.. Got a much needed pep talk about lifting from my bud, SK. Gonna keep on lifting on Texas Method, and take the bad weeks with the good. I've made solid progress.. no reason to quit now at the first sign of adversity. Time to man up!!

[thejosef]

7.17.16 - Week 17 - Intensity Day
Sunday 10pm
Color Code: PR = green, Failed Set = red; All weight listed in Lbs.

BW:
150.8 lbs.

_____________________________________

Warmup:
2:00 Row

SQUAT:
45 x 5
115 x 5
165 x 3
220 x 2
275 x 5 *PR (Tied- 5RM) @ 9.5 --Reps 1-3 were decent.. Rep 5 was a real grinder.. and pretty funny looking. Ha



PRESS:
45 x 5
70 x 5
90 x 3
110 x 2
132.5 x 5 *PR (5RM) @ 9.5
(7 minute rest)
152.5 x 1 *PR @ 9.5 --HUGE. 7.5# PR. Pressed my bodyweight. FINALLY



DEADLIFT:
110 x 5
165 x 3
230 x 2
275 x 5 *PR (5RM) @ 8.0 --Mis-loaded (was supposed to be 270), so this was a 10# PR (for a 5 Rep set). 275 was my 1 rep max on Deadlift before starting Texas Method. Did it for 5 reps today. Boom.



Accessories/Cooldown:
50lb DBs one arm- row: 10 reps each arm
5 pull-ups
-Done. Burnt out.


_____________________________________

Comments:
Latest workout ever.. started at 10pm. This was after a crazy weekend of prepping and throwing a birthday party for my awesome little boy, who turned 2 years old. I am stunned that this workout went so well. Pressing my bodyweight (weighed in at 150.8 lbs.) was a massive accomplishment for me. I'm stoked.

Happy 2nd Birthday Isaac!

[thejosef]

7.19.16 - Week 18 - Volume Day
Tues. evening
Color Code: PR = green, Failed Set = red; All weight listed is in Lbs.

BW:
151-ish lbs.

_____________________________________

Warmup:
2:00 Row

SQUAT:
45 x 5
95 x 5
140 x 3
190 x 2
237.5 x 5
237.5 x 5
237.5 x 5
237.5 x 5
237.5 x 5 @ 8.0 -Nice.
(5 min. rest b/w sets)



BENCH PRESS:
45 x 5
85 x 5
120 x 3
155 x 2
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5 @ 7.5
(2 minute rest b/w sets)

Accessories:
Pull-ups: 10, 5, 5

_____________________________________

Comments:
Big improvement over last week. Lifted 12.5 lbs more for squat and it was an easier RPE. Bench was also flying up. Good day. Time constraints have been killing my power clean & power snatch routines.. Bummed, but I'll try to squeeze them in when I can. After all, they are not the main attraction..

[Synthetickiller]

I'm glad you didn't quit! Sometimes, you simply get burnt out & have to turn the volume down a little. Your body knows better than you when to back off.
SOOOO many PRs!


How's 245x1 on bench looking? Think that'll be a cake walk within the next 5 months?

[thejosef]

I'm glad you didn't quit! Sometimes, you simply get burnt out & have to turn the volume down a little. Your body knows better than you when to back off.
SOOOO many PRs!

How's 245x1 on bench looking? Think that'll be a cake walk within the next 5 months?

Yeah me too. It was definitely just a bad week (and stressful). Lifts felt great last night & on Sunday. Thanks for talking me off the ledge. Ha. I'm definitely still learning..

I'll probably go for a Bench PR on Saturday. I plan to attempt 230 and see how it goes. I think, by year's end, 245 is still possible.. maybe.. Lol.

[thejosef]

7.21.16 - Week 18 - Recovery Day
Thurs. evening
Color Code: PR = green, Failed Set = red; All weight listed in Lbs.

BW:
??? lbs.

_____________________________________

SQUAT:
45 x 5
85 x 5
120 x 3
160 x 2
202.5 x 5
202.5 x 5
202.5 x 5 @ 8.0

PRESS:
45 x 5
55 x 5
75 x 3
90 x 2
107.5 x 5
107.5 x 5
107.5 x 5 @ 7.5

Pull-ups:
10, 5, 5, 5, 10

_____________________________________

Comments:
Nice, easy day. My son was up late, so he got to watch me and my bro lift for a bit. My boy did quite a few air squats.

[thejosef]

7.23.16 - Week 18 - Intensity Day
Sat. 8:45pm
Color Code: PR = green, Failed Set = red; All weight listed in Lbs.

BW:
151-ish lbs.

_____________________________________

Warmup:
2:00 Row

SQUAT:
45 x 5
110 x 5
165 x 3
220 x 2
280 x 5 *PR (5RM) @ 9.5 --Reps 1-3 were decent.. Rep 4 was ehh, & 5 was, well, pretty grindy. I'll take the 5RM PR though.



BENCH PRESS:
45 x 5
95 x 5
135 x 3
175 x 2
197.5 x 5 *PR (5RM) @ 8.5
(6 minute rest)
227.5 x 1 *PR @ 9.0 -- 2.5# PR. Ha. Felt easier than 225 six weeks ago, so that's cool.



DEADLIFT:
115 x 5
165 x 3
235 x 2
280 x 5 *PR (5RM) @ 8.0 -- Reps 1-3 were pretty easy. I took too much time to get to rep 4, so I lost my mojo. Overall, not bad though.



_____________________________________

Comments:
Pretty good day. I going to attempt to start running (seriously) again. I've been doing a casual 2.5 mile run about twice a month, but now I'm planning to run 3x a week starting Monday. We'll see how or if it will affect my lifts. I'll take it somewhat slow the first week as I get back up to speed.. literally.


New RPE scale I started using a few weeks ago.. Just easier to remember and makes more sense to me..

RPE Scale:
10 = 0 left in tank.. max attempt
9.5 = maybe 1 rep left
9.0 = 1 rep left
8.5 = ~1-2 reps left
8.0 = 2 reps left
7.5 = ~2-3 reps left
7.0 = 3+ reps left

[Synthetickiller]

Nice job on the PRs!
You looked good for 230 on bench, easily.

[thejosef]

Nice job on the PRs!
You looked good for 230 on bench, easily.

Thanks! Yeah, I was kinda mad I didn't just go for 230. I think 232 is probably an accurate 1RM for me right now. Got a ways to go before 245 happens. Your bench press is looking awesome! Our competition is shaping up for a nice December 31st PR finale, I think.

[thejosef]

7.25.16 - Week 19 - Run
Mon. 6pm
Color Code: PR = green, Failed Set = red; All weight listed in Lbs.

BW:
151.4 lbs.

_____________________________________

Run:
2.4 mile casual run with the wife & kiddo.

Pull-ups:
10, 10, 10, 5, 5, 5

_____________________________________

Comments:
Mounted a door-frame pull-up bar at work! Game changer!!