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  1. #121
    barbell junkie thejosef's Avatar
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    7.26.16 - Week 19 - Volume Day
    Tues. 8:30pm
    Color Code: PR = green, Failed Set = red; All weight listed is in Lbs.

    BW:
    151-ish lbs.

    _____________________________________

    Warmup:
    Hip Circle squats

    SQUAT:
    45 x 5
    95 x 5
    135 x 3
    185 x 2
    242.5 x 5
    242.5 x 5
    242.5 x 5
    242.5 x 5
    242.5 x 5
    @ 8.0
    (5-6 min. rest b/w sets)

    PRESS:
    45 x 5
    60 x 5
    75 x 3
    95 x 2
    115 x 5
    115 x 5
    115 x 5
    115 x 5
    115 x 5
    @ 8.5
    (2 minute rest b/w sets)
    -Awesome to finally get to my yellow 35s for volume day. And i'll finally be doing 45s for intensity day

    Accessories:
    Weighted crunches (5lb plate behind head) 15
    Pull-ups 10, 5, 10, 33, 7 (did these throughout the day)
    -challenged my buddy to 33 pull-ups for time for his 33rd birthday.. Ha. My time was 1:24. Not sure what his is yet..

    _____________________________________

    Comments:
    Squat felt surprisingly solid. Been killing it on pull-ups lately with a pull-up bar at work.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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  2. #122
    barbell junkie thejosef's Avatar
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    7.28.16 - Week 19 - Recovery Day
    Thurs. evening
    Color Code: PR = green, Failed Set = red; All weight listed in Lbs.

    BW:
    151.6 lbs.

    _____________________________________

    SQUAT:
    45 x 5
    85 x 5
    120 x 3
    160 x 2
    205x 5
    205 x 5
    205 x 5
    @ 7.0

    BENCH PRESS:
    45 x 5
    80 x 5
    115 x 3
    150 x 2
    167.5 x 5
    167.5 x 5
    167.5 x 5
    @ 7.0


    POWER CLEAN:
    65 x 5
    85 x 5
    100 x 3
    115 x 2
    125 x 3
    125 x 3
    125 x 3
    @ 7.0

    _____________________________________

    Comments:
    Nice to finally get some power cleans in..
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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  3. #123
    barbell junkie thejosef's Avatar
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    7.30.16 - Week 19 - Intensity Day
    Sat. 8:30pm
    Color Code: PR = green, Failed Set = red; All weight listed in Lbs.

    BW:
    151.8 lbs.

    _____________________________________

    Warmup:
    2:00 row

    SQUAT:
    45 x 5
    115x 5
    170 x 3
    225 x 2
    285 x 3
    285 x 3 *PR (3RM)
    @ 9.0
    -- 3 weeks ago I got 0 reps and 2 reps on 285. This week: 3 & 3. Form felt a lot better too. PROGRESS!!

    PRESS:
    45 x 5
    70 x 5
    90 x 3
    110 x 2
    135 x 5 *PR (5RM) @ 9.0
    -- Blue 45s for reps!! Finally. This was pretty tough. Another rep would've been ugly.

    DEADLIFT:
    115 x 5
    170 x 3
    240 x 2
    285 x 4 *PR @ 9.0
    -- Eh, I'll take 4 reps. Never done a set (of anything) for 4 before. Lol. Also, 285 is the most weight I've ever done on deadlift.

    VIDEO:

    -I was lazy.. all three lifts in one video. Lol.

    _____________________________________

    Comments:
    More PRs yo!!

    Also, I was pretty stoked to hit my goal of 150 pull-ups this week. I ended up doing 170. I'll shoot for 175 next week.


    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
    Last edited by thejosef; 08-01-2016 at 08:01 PM.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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  4. #124
    Can't break what's broken Synthetickiller's Avatar
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    Creeping up on 300 in two lifts. NICELY DONE!
    How many more weeks of lifting are in this cycle?

    Also, you're up to almost 152. You're becoming a mass monster! All things aside, an extra lb or two when you're lighter can make a big difference. Speaking of which, how's running going btw?
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  5. #125
    barbell junkie thejosef's Avatar
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    Originally Posted by Synthetickiller View Post
    Creeping up on 300 in two lifts. NICELY DONE!
    How many more weeks of lifting are in this cycle?

    Also, you're up to almost 152. You're becoming a mass monster! All things aside, an extra lb or two when you're lighter can make a big difference. Speaking of which, how's running going btw?
    Thanks!!

    So Texas Method doesn't really have cycles, necessarily. When a lift basically stops happening at 5 reps in Intensity Day, you move to 2 sets of 3, and so on. Basically, I will squat another Intensity week at 3x2, then 2x2, 1x5, 1x5, 1x3, 1x3, then maybe a 1RM in about 7 weeks.. Then you reset a little and start back at a 5x1 set on Intensity Day. This will be my fourth "6-week cycle", but that really doesn't mean anything except I can fit 6 weeks on my dry-erase board. LOL. Basically, I've done 19 weeks straight (3 workouts a week) and haven't missed a workout. I'm pretty stoked by that. Definitely the most consistent I've been.. Ever.

    Yeah, I need to work on eating a little more. More is not hard.. QUALITY food is hard. I think a BW of 155 would be nice for me. Slow but steady.. Running is going piss-poor. Between the weather (rain everyday) and the heat, I only got one run in last week. I just can't seem to find a place to fit them in.. and I SUCK at waking up early to run before work. So yeah, not good on the running.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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  6. #126
    barbell junkie thejosef's Avatar
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    8.2.16 - Week 20 - Volume Day (a)
    Tues. 9:15pm
    Color Code: PR = green, Failed Set = red; All weight listed is in Lbs.

    BW:
    ??? lbs.

    _____________________________________

    Warmup:
    Hip Circle squats

    SQUAT:
    45 x 5
    95 x 5
    145 x 3
    195 x 2
    247.5 x 5
    247.5 x 5
    247.5 x 5
    247.5 x 5
    247.5 x 5
    @ 8.5
    (5-7 min. rest b/w sets)
    -This got a little heavy at the end..

    Pull-Ups:
    10, 10, 10

    _____________________________________

    Comments:
    Pushed for time tonight Gotta finish up Volume day on Wednesday. Lame.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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  7. #127
    barbell junkie thejosef's Avatar
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    8.3.16 - Week 20 - Volume Day (b)
    Wed. evening
    Color Code: PR = green, Failed Set = red; All weight listed is in Lbs.

    BW:
    151.4 lbs.

    _____________________________________

    Warmup:
    1:30 Row

    BENCH PRESS:
    45 x 5
    85 x 5
    125 x 3
    155 x 2
    175 x 5
    175 x 5
    175 x 5
    175 x 5
    175 x 5
    @ 8.0
    (4-5 min. rest b/w sets)

    _____________________________________

    Comments:
    Busy, busy..
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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  8. #128
    barbell junkie thejosef's Avatar
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    8.5.16 - Week 20 - Recovery Day
    Fri. evening
    Color Code: PR = green, Failed Set = red; All weight listed is in Lbs.

    BW:
    151-ish lbs.

    _____________________________________

    Warmup:
    none..

    SQUAT:
    45 x 5
    80 x 5
    125 x 3
    165 x 2
    210 x 5
    210 x 5
    210 x 5
    @ 7.0

    PRESS:
    45 x 5
    55 x 5
    75 x 3
    90 x 2
    110 x 5
    110 x 5
    110 x 5
    @ 7.0

    _____________________________________

    Comments:
    Worked out at my bro-in-law's. He didn't have 1 lb. weights so upped my Press to 110 and it felt fine.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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  9. #129
    barbell junkie thejosef's Avatar
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    8.6.16 - Week 20 - Intensity Day
    Sat. 8:30pm
    Color Code: PR = green, Failed Set = red; All weight listed in Lbs.

    BW:
    151.6 lbs.

    _____________________________________

    Warmup:
    1:30 Row

    SQUAT:
    45 x 5
    115 x 5
    170 x 3
    230 x 2
    290 x 3 *PR (3RM) @ 9.5 - third rep was a grinder
    (7 minute rest)
    290 x 2 @ 9.5 (this is red b/c I was scheduled to hit 3 reps.. only got 2)
    -- Hit 3 reps and then 2 reps. I'm pretty happy with that. 2 x 2 scheduled for next week at 295.

    BENCH PRESS:
    45 x 5
    100 x 5
    140 x 3
    180 x 2
    200 x 5 *PR (5RM) @ 8.0 - Not bad.
    232 x 0 @ 10.0 - Fail. Lol.
    -- I really need to try harder on these max attempts. I failed about 3 inches off the chest.. didn't really push through before accepting defeat..

    DEADLIFT:
    115 x 5
    170 x 3
    240 x 2
    290 x 3 *PR @ 9.0
    -- This is the first time my grip felt weak on deadlifts.

    _____________________________________

    Comments:
    Pretty good day, but Texas Method is DRAINING. Not so much the workout day, but 1-2 days after Intensity day and Volume day, I feel like a zombie. I often take a nap on Sunday now just to help recover. It's ridiculous.
    I also cut grass the morning of Intensity day (2 hours of push mowing & weed eatin in the heat), so was happy to have some decent lifts.


    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
    Last edited by thejosef; 08-09-2016 at 11:54 AM.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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  10. #130
    barbell junkie thejosef's Avatar
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    8.8.16 - Week 21 - Run
    Mon. evening
    Color Code: PR = green, Failed Set = red; All weight listed is in Lbs.

    BW:
    151.4 lbs.

    _____________________________________

    RUN:
    2.4 Mile Run with the wife & kiddo. Did a up-tempo half-mile in the middle and stayed under 7:55/mile pace, so that was good.

    _____________________________________

    Comments:
    So hot outside.. Brutal. Just brutal.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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  11. #131
    barbell junkie thejosef's Avatar
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    8.10.16 - Week 21 - Volume Day
    Wed. 8:30pm
    Color Code: PR = green, Failed Set = red; All weight listed is in Lbs.

    BW:
    151-ish lbs.. holding pretty steady.

    _____________________________________

    Warmup:
    15 Kettlebell swings @ 35 lbs.

    SQUAT:
    45 x 5
    100 x 5
    150 x 3
    205 x 2
    250 x 5
    250 x 5
    250 x 5
    250 x 5
    250 x 5
    @ 8.5
    (6-7 min. rest b/w sets)
    -Sooo I guess Volume day won't be "easy" ever again Lol.

    PRESS:
    45 x 5
    60 x 5
    80 x 3
    95 x 2
    117.5 x 5
    117.5 x 5
    117.5 x 5
    117.5 x 5
    117.5 x 5
    @ 8.5
    (2-3 min. rest b/w sets)
    -Ehh, challenging, but not terrible.

    Pull-Ups:
    10, 10, 10, 10, 10

    _____________________________________

    Comments:
    Pretty cool.. my 5x5 Volume Squat day is almost up to where my 1RM Squat was when I started Texas Method. 257 was my 1RM.. Crazy stuff.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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  12. #132
    barbell junkie thejosef's Avatar
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    Sadly, my training is in a temporary hiatus. We were hit by the "Great" Flood of 2016 in Baton Rouge, LA on Sunday, 8/14/2016. We got 9" of floodwater in our home. While I have not able to squat, deadlift, press, and bench press, I have been working 12+ hour days at my home cutting and hauling sheetrock, moving and piling up furniture & items that were in the water, pulling up wood floors, etc. so I have been working harder these past few days than ever before in my life. I will say my strength training has paid off big time as it took over 8 hours to really feel fatigue on those first two days. Maybe it was the adrenaline. Though I'm starting to slow down a little now.

    Anyways, I'm not sure when life will get back to normal and I'll resume training, but it will happen. I'll be back..
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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  13. #133
    barbell junkie thejosef's Avatar
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    9.12.16 - Back in the saddle..
    Mon. 6:30am
    Color Code: PR = green, Failed Set = red; All weight listed is in Lbs.

    BW:
    145 lbs. when I checked last week.. I'll be working on getting this back up. I usually lose when I don't lift.. not too mention gutting our home over the last 3 weeks was pretty taxing..

    _____________________________________

    Warmup:
    Row 2:00

    SQUAT:
    45 x 5
    85 x 5
    115 x 5
    135 x 5
    175 x 5
    205 x 5
    225 x 3
    225 x 3
    @ 8.0
    -Just trying to ease back into things. 225 felt a tad heavy. Boooo

    PRESS:
    45 x 5
    65 x 5
    75 x 3
    95 x 2
    115 x 5
    115 x 5
    115 x 5
    @ 7.5
    (2-3 min. rest b/w sets)
    -Felt better/easier than I expected

    __________

    Tues. 9.13.16, 6:45am

    BENCH PRESS:
    45 x 5
    75 x 5
    95 x 5
    115 x 5
    135 x 5
    155 x 5
    175 x 5
    175 x 5
    175 x 5
    @ 7.5
    -Not too shabby

    _____________________________________

    Comments:
    Just trying to see where I'm at on my lifts this week after 4 weeks away from lifting. I'll be getting back into Texas Method next week. I will also be resetting my lifts a tad after seeing how this week feels.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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  14. #134
    barbell junkie thejosef's Avatar
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    9.23.16 - Week 21 - Intensity Day
    Fri. 6:45am
    Color Code: PR = green, Failed Set = red; All weight listed in Lbs.

    BW:
    146.2 lbs. - Working on getting this back up.. the struggle is real.

    _____________________________________

    Warmup:
    Squats with bar..

    SQUAT:
    45 x 5
    100 x 5
    150 x 3
    200 x 2
    255 x 4 @ 8.5
    --Eh. Felt ok. First week back, so I totally wussed out on doing rep 5. And 4 looked naaasty. Lol.



    BENCH PRESS:
    45 x 5
    95x 5
    135 x 3
    175 x 2
    195 x 4 @ 8.5.
    --Got a little heavy. Stopped at 4.



    DEADLIFT:
    105 x 5
    160 x 3
    2225 x 2
    270 x 5 @ 8.5
    --Hit 5 reps on something, at least.



    _____________________________________

    Comments:
    Not terrible, but 4 weeks off and losing 5 lbs (bodyweight) really has sapped my strength. Lots of hard work to come...

    Ps. Volume day and Recovery day happened as planned.. just too busy planning a total home reno to post those workouts.

    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
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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    9.26.16 - Week 22 - Volume Day (a)
    Wed. 8:30pm
    Color Code: PR = green, Failed Set = red; All weight listed is in Lbs.

    BW:
    145.8 lbs. - boooo

    _____________________________________

    Warmup:
    Row: 1'30"

    SQUAT:
    45 x 5
    85 x 5
    135 x 3
    175 x 2
    220 x 5
    220 x 5
    220 x 5
    220 x 5
    220 x 5
    @ 7.5
    (4-6 min. rest b/w sets)
    -Felt lighter than last week's 215 (@ 8.0), so that's cool.


    Sit-ups:
    15

    _____________________________________

    Comments:
    Kinda didn't get enough done today. Sister came lift so was helping her out. Glad to see her getting interested in being strong. Will be putting her on starting strength or 5/3/1 soon.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
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    9.27.16 - Week 22 - Volume Day (b)
    Tues. 6:35am
    Color Code: PR = green, Failed Set = red; All weight listed is in Lbs.

    BW:
    146.0 lbs.

    _____________________________________

    Warmup:
    Jump Rope 100 single-unders

    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
    @ 9.5
    (2-4 min. rest b/w sets)
    -Yuck. That was unpleasant.

    Power Snatch:
    45 x 5
    55 x 5
    65 x 5
    75 x 2
    75 x 2
    75 x 2
    75 x 2
    @ 7.5
    -Lol. Feel like a child using this weight.. Such an easy one to hurt your shoulders, so gonna start back pretty light.

    _____________________________________

    Comments:
    Definitely lost strength over the 4-5 week "layoff." Gonna man up and keep working hard to get back where I was...
    Last edited by thejosef; 09-28-2016 at 10:05 AM.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
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    9.28.16 - Week 22 - Recovery Day (a)
    Wed. 6:45am
    Color Code: PR = green, Failed Set = red; All weight listed in Lbs.

    BW:
    146.2 lbs.

    _____________________________________

    Warmup:
    Row 2 minutes

    SQUAT:
    45 x 5
    75 x 5
    110 x 3
    150 x 2
    187.5 x 5
    187.5 x 5
    187.5 x 5
    @ 7.0

    _____________________________________

    Comments:
    Got to gym late.. Still adjusting to my new schedule and longer commute..
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
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    9.29.16 - Week 22 - Recovery Day (b)
    Thurs. 6:35am
    Color Code: PR = green, Failed Set = red; All weight listed in Lbs.

    BW:
    146-ish lbs.

    _____________________________________

    Warmup:
    Jump rump- 100 single-unders

    BENCH PRESS:
    45 x 5
    80x 5
    115 x 3
    145 x 2
    165 x 5 @ 8.0
    165 x 5 @ 7.5
    165 x 5 @ 7.0
    -Definitely got easier as I went through the sets.

    POWER CLEAN:
    65 x 5
    85 x 5
    105 x 3
    105 x 3
    105 x 3
    @ 6.0
    -Super light

    Core:
    Abmat Sit-ups- 3 sets x 15

    _____________________________________

    Comments:
    Nice easy day. I'm very curious to see what happens on Intensity Day squat tomorrow..
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
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    9.30.16 - Week 22 - Intensity Day
    Fri. 6:35am
    Color Code: PR = green, Failed Set = red; All weight listed in Lbs.

    BW:
    146-ish lbs. - Man, BW just isn't moving up. Gonna start upping my whole milk intake to 3x per day..

    _____________________________________

    Warmup:
    Row 2:00

    SQUAT:
    45 x 5
    100 x 5
    155 x 3
    205 x 2
    260 x 5 @ 9.0
    -Warmups looked/felt ok. Work set looked not great. I think my descent is too fast, and it looks like I'm doing a hybrid between hi bar and low bar.. like I'm not sitting back enough. I prefer low bar, but I also front squat occasionally, so I think they're blending together too much. Gotta focus on low bar form more..



    PRESS:
    45 x 5
    70 x 5
    90 x 3
    110 x 2
    132.5 x 4 @ 9.5
    -Got a little heavy. Stopped at 4. My j-hooks were set too low as my sis was just squatting right there..



    DEADLIFT:
    110 x 5
    165 x 3
    230 x 2
    275 x 3 @ 9.0
    -Running late so rushed these a bit. Slept like garbage so didn't push these.



    _____________________________________

    Comments:
    Gonna work on eating more and drinking more milk. Hopefully this coming week will be strong as we're taking a vacation to Florida in a week and I can't imagine I will get to do any lifting. But the vacay is much needed.

    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
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
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    10.3.16 - Week 23 - Volume Day (a)
    Mon. 6:30am
    Color Code: PR = green, Failed Set = red; All weight listed is in Lbs.

    BW:
    146.2 lbs.

    _____________________________________

    Warmup:
    Jump rope

    SQUAT:
    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
    @ 7.5
    (4-5 min. rest b/w sets)
    -Form felt better than Friday. Getting back into the groove..



    Accessory:
    Sit-ups 15
    Pull-ups 10

    _____________________________________

    Comments:
    Lights went out during accessory work. Lol. Literally, I was in pitch black darkness.. a breaker tripped. SO Glad I wasn't in the middle of a squat.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
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    10.4.16 - Week 23 - Volume Day (b)
    Tues. 6:35am
    Color Code: PR = green, Failed Set = red; All weight listed is in Lbs.

    BW:
    146.0 lbs.

    _____________________________________

    Warmup:
    ....

    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
    @ 8.0
    (4-5 min. rest b/w sets)
    -Form got better as I went.

    POWER CLEAN:
    65 x 5
    80 x 5
    100 x 5
    120 x 3
    120 x 3
    120 x 3
    120 x 3
    120 x 3
    @ 7.5
    -Can't wait to get this weight up.. sooon..



    Core:
    Sit-ups 20

    _____________________________________

    Comments:
    Looking forward to see how bench press goes on intensity day friday..
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
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    10.5.16 - Week 23 - Recovery Day (a)
    Wed. 6:35am
    Color Code: PR = green, Failed Set = red; All weight listed in Lbs.

    BW:
    146.2 lbs.

    _____________________________________

    Warmup:
    Jump rope single unders

    SQUAT:
    45 x 5
    75 x 5
    115 x 3
    150 x 2
    192.5 x 5
    192.5 x 5
    192.5 x 5
    @ 7.5

    _____________________________________

    Comments:
    Legs were VERY sore from Monday's volume session.. guess we got some growth going on..
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
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    10.6.16 - Week 23 - Recovery Day (b)
    Thurs. 6:35am
    Color Code: PR = green, Failed Set = red; All weight listed in Lbs.

    BW:
    146.2 lbs.

    _____________________________________

    Warmup:
    Push-ups

    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
    @ 8.0
    -Definitely got easier as I went through the sets.

    POWER SNATCH:
    45 x 5
    65 x 5
    85 x 2
    85 x 2
    85 x 2
    85 x 2
    @ 8.0

    Accessory/Core:
    Abmat Sit-ups x 15
    Ab Roll-outs x 15
    Bicep curl superset burnout (with barbell): 75 lbs., 70, 60, 55, 45

    _____________________________________

    Comments:
    Good day overall. Press definitely is the lift where I lost the most strength after the 5 week layoff. Even recovery days feels heavy
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
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    10.7.16 - Week 23 - Intensity Day
    Fri. 6:25am
    Color Code: PR = green, Failed Set = red; All weight listed in Lbs.

    BW:
    146.4 lbs.

    _____________________________________

    Warmup:
    Row 2:00

    SQUAT:
    45 x 5
    105 x 5
    155 x 3
    210 x 2
    265 x 5 @ 9.0
    Bonus:
    295 x 1 *PR (1RM) @ 9.5
    -Boom.. & LOL. Going on vacation next week so decided to roll 295 and go for an all-time PR for 1 Rep Max. It wasn't graceful or pretty, but I'll take it. PRs can really help the psyche and it sure has me motivated now.



    BENCH PRESS:
    45 x 5
    95 x 5
    135 x 3
    175 x 2
    197.5 x 4 @ 9.5
    -Eh. Got some work to do on BP



    DEADLIFT:
    110 x 5
    165 x 3
    235 x 2
    275 x 4 @ 9.0
    -Not too bad. Upper back rounding is wack. Will work on strengthening my upper back with pull-ups (I've been lazy with these lately) and DB Rows



    Accessories:
    One arm DB Rows- 12 reps 50lbs., 12 reps 55lbs.
    DB Bench Press- 12 reps 50s, 8 reps 55s

    _____________________________________

    Comments:
    GREAT Day today going into my week off next week. Can't wait for a relaxing week with the family. MUCH Needed after all this flood nonsense.

    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
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
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    10.17.16 - Week 24 - Volume Day (a)
    Mon. 6:25am
    Color Code: PR = green, Failed Set = red; All weight listed is in Lbs.

    BW:
    146.6 lbs.

    _____________________________________

    Warmup:
    Row 2 mins.

    PRESS:
    45 x 5
    60 x 5
    80 x 3
    95 x 2
    115 x 5
    115 x 5
    115 x 5
    115 x 5
    115 x 5
    @ 8.0
    (4-5 min. rest b/w sets)

    BENCH PRESS:
    45 x 5
    80 x 5
    115 x 3
    150 x 8
    150 x 8
    150 x 8
    @ 7.0

    LTE:
    45 x 10
    45 x 10
    45 x 10

    _____________________________________

    Comments:
    Switched up to a 4 day routine (M, T, Th, F), outlined in the Practical Programming book. It basically eliminates the Recovery Squat day. I'm not sure it was needed as I was usually pretty sore from Volume day during Recovery day squats.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
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    10.18.16 - Week 24 - Volume Day (b)
    Tues. 6:30am
    Color Code: PR = green, Failed Set = red; All weight listed is in Lbs.

    BW:
    146-ish lbs.

    _____________________________________

    Warmup:
    Hip circle squats

    SQUAT:
    45 x 5
    95 x 5
    135 x 3
    185 x 2
    230 x 5
    230 x 5
    230 x 5
    230 x 5
    230 x 5
    @ 8.5
    (4-5 min. rest b/w sets)

    POWER SNATCH:
    65 x 5
    65 x 4
    85 x 2
    85 x 2
    85 x 2
    @ 8.0

    Chin-ups:
    3 x 10

    _____________________________________

    Comments:
    Eh.. Light snatches were heavy-ish.. just haven't been doing them enough. Squats were more mentally than physically taxing..
    Last edited by thejosef; 10-19-2016 at 09:10 AM.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
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    10.21.16 - Week 24 - Intensity Day
    Fri. 6:35am
    Color Code: PR = green, Failed Set = red; All weight listed in Lbs.

    BW:
    146-ish lbs... forgot to weigh

    _____________________________________

    Warmup:
    jogging & a few box jumps onto 18" bench

    SQUAT:
    45 x 5
    105 x 5
    160 x 3
    215 x 2
    270 x 3 @ 9.0
    270 x 2 @ 9.0
    -wasn't feelin it today. One set of 5 became a 3 & a 2. Lame.

    PRESS:
    45 x 5
    70 x 5
    90 x 3
    110 x 2
    135 x 1 @ 9.5
    135 x 1 @ 9.5
    -Gross. The bad day continues. Was scheduled to hit 5 reps. 1 was HEAVY. Lol. Will be resetting this lift a little to get back on track. I also need to EAT MORE and get my BW back up to 150. My BW really seems to effect Press the most.

    DEADLIFT:
    115 x 5
    170 x 3
    240 x 2
    285 x 0 @ ??
    -WTH? Sliiiightly strained my L hammy during squats, so my confidence was in the toilet before this garbage attempt.

    _____________________________________

    Comments:
    Worst intensity day in a while. It was after a week off being on vacation at the beach, but still.. Gonna really bring the intensity next week and re-focus. I may back down some numbers a bit to get back going.

    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
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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  28. #148
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    10.28-11.11 - Weeks 25, 26, & 27
    ---
    Color Code: PR = green, Failed Set = red; All weight listed in Lbs.

    BW:
    147.5 lbs.

    _____________________________________

    continued Texas Method..

    _____________________________________

    Comments:
    No real progress over these past three weeks, unfortunately. My sleep has been atrocious. Getting barely 5 hours, whereas I was getting at least 7 before our house flooded. Living with the in-laws (commute to work is a little longer now) and having to do research for the house reno are the main culprits... and having a 2 year old boy. The good news is our house renovation is actually starting tomorrow (Wed., 11/16).. A full three months after our house flooded.

    The only thing that I really accomplished was PRs on my Power Clean. Hit 155 x 2, then last week hit 160 x 2. I plan to get my mind right on week 28 and finish out the year strong.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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  29. #149
    barbell junkie thejosef's Avatar
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    11.14.16 - Week 28 - Volume Day
    Mon. 6:25am
    Color Code: PR = green, Failed Set = red; All weight listed is in Lbs.

    BW:
    147-ish lbs..

    _____________________________________

    Warmup:
    Squats with bar
    Moved boxes of house stuff

    SQUAT:
    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
    @ 8.0
    (4-5 min. rest b/w sets)
    -Focused a lot on form. Weight felt good.

    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
    107.5 x 5
    107.5 x 5
    @ 8.5
    -Man, press just seems so heavy after losing 7 lbs. I'd like to get my BW back up to 150 and see how these are affected.

    POWER SNATCH:
    45 x 5
    65 x 5
    75 x 4
    85 x 2
    85 x 2
    85 x 2
    85 x 2
    @ 8.0
    -Haven't done these in a while. Felt better the more I did them..

    _____________________________________

    Comments:
    Going back to a traditional M,W,F routine. I made the most progress on that schedule, so I'm going back to it. Gonna try to work a little more on weight gain as well. Would like to get around 150-152 for BW.
    Last edited by thejosef; 11-15-2016 at 03:24 PM.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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  30. #150
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    11.15.16 - REVISITING 2016 GOALS

    Color Code: PR = green, Failed Set = red; All weight listed is in Lbs.

    Originally Posted by thejosef View Post
    (originally posted 3/28/2016)

    Career PRs.. all in 2015. These were all at ~146lb. BW; Added Current 2016 PRs in Green
    -Back Squat: 257 x 1, 240 x 6; 295 x 1 @ 146 BW (2x BW)
    -Front Squat: 215 x 1; 220 x 1
    -Press: 142 x 1; 152.5 x 1
    -Bench Press: 210 x 2 (feels like my best lift); 227.5 x 1
    -Deadlift: 275 x 1 (DL has always been my weakest lift); 290 x 3
    -Power Clean: 155 x 1, 135 x 5 (some exposure to power cleans, but not a ton); 160 x 2
    -Power Snatch: 105 (I havent done this much at all); n/a

    2016 Goals:
    -Back Squat: 300 (2x BW)
    -Front Squat: 250
    -Press: 155 (I really want to easily press my BW)
    -Bench Press: 225 (1.5x BW)
    -Deadlift: 315
    -Power Clean: 200
    -Power Snatch: 135 (?? Not much experience on this.. no clue what to shoot for..)
    Pretty happy that I PR'd most of my lifts this year, but I only hit one of my goals (Bench Press), so far. My training was excellent for 20 straight weeks. We were hit by the great flood of 2016 and we've been in rebuilding mode ever since. I want to close out 2016 strong and have a nice base to start 2017.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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