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  1. #1
    barbell junkie thejosef's Avatar
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    thejosef's Texas Method journal

    Quick info on me & my current state of lifting..

    So I ve been mindlessly running 5/3/1 for about 3 years, thinking I was making decent progress. Last year, I heard a podcast on Barbell Shrugged with Cory Gregory and got inspired a bit. I started Squat Everyday in June and added about 35lbs to my Squat in one month and actually gained body weight for the first time in a long time.. I gained about 10 lbs. BW. (Its not easy for me to gain weight, nor do I make a huge effort to gain.) I then bounced back and forth between a few programs.. 5/3/1, CrossFit (Im not a hater), Squat Everyday, Starting Strength, etc.

    So, Squatting everyday basically made me recognize that I am capable of more, even with my slim build. 5/3/1 is just too slow of a program for me at this point. I do not desire to gain a ton of bodyweight, but I will definitely welcome a few pounds. I would love to be around 150-155 BW. My wife is tiny.. I just have no desire to be 200+lbs.

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

    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..)

    Aight, enough of all that.. Any questions, feel free to ask.

    I've never done Texas Method, but I hope to run it for at least 6 months (maybe all of 2016) and see where I end up. I honestly have no clue how this will go. lol.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
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    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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  2. #2
    barbell junkie thejosef's Avatar
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    Heres my TM Routine with starting numbers:

    Volume (Monday)
    - Squat 5x5 (84% Intensity day) 180
    - Bench Press 5x5 150 / Press 5x5 97 (85% Intensity day)
    - Power Clean 5x3 120/ Power Snatch 6x2 65 (gotta relearn this one)

    Recovery (Wed.)
    - Frt Squat 3x3 145
    - Press 3x5 90 / Bench 3x5 (95% Volume) 142
    - Power Snatch 4x2 60 / Power Clean 3x3 (95% Volume) 115

    Intensity (Fri.)
    - Squat 1x5 215
    - Bench Press 1x5 177
    - Deadlift 1x5 200 (tweaked my hammy DLing two weeks ago, so starting low-ish)

    Im not sure where Ill fit in accessory stuff yet (pull-ups, dips, db rows, etc.) I modified a TM excel spreadsheet and wanna see how my percentages feel these first few weeks.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
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    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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  3. #3
    barbell junkie thejosef's Avatar
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    I completed week 1 before I decided to do a log, so I'll post my week 1 in the following couple posts:

    3.21.16 - Week 1 - Volume Day

    Squat:
    180 x 5
    180 x 5
    180 x 5
    180 x 5
    180 x 5

    Bench Press:

    150 x 5
    150 x 5
    150 x 5
    150 x 5
    150 x 5

    Power Clean:

    120 x 3
    120 x 3
    120 x 3
    120 x 3
    120 x 3

    Comments:
    Starting volume weights felt fine. Form got a little sloppy on set 3 of PCs. Cleaned it up on sets 4 & 5.

    Current BW:
    143 lbs.
    Last edited by thejosef; 03-28-2016 at 10:23 AM.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
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  4. #4
    barbell junkie thejosef's Avatar
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    3.23.16 - Week 1 - Recovery Day

    Frt Squat:
    145 x 3
    145 x 3
    145 x 3

    Press:
    90 x 5
    90 x 5
    90 x 5

    Power Snatch:
    60 x 2
    60 x 2
    60 x 2
    60 x 2

    Comments:
    Haven't done heavy front squats in a while so started light.. Felt fine. I'll be doing front squats instead of "recovery light back squats" since I enjoy olympic lifts, so hopefully that'll have some carry-over. Haven't attempted a power snatch in over 6 months so started basically at nothing. Fun move.. can't wait to start adding weight to that one.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
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    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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  5. #5
    barbell junkie thejosef's Avatar
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    3.25.16 - Week 1 - Intensity Day

    Squat:
    215 x 5

    Bench Press:
    177 x 5

    Deadlift:
    200 x 5

    Comments:
    Ehh.. Squat felt a little heavier than it's should've. Sleep has been rough with my 20 month old boy teething. Also, my focus was lacking as I just thought the weight would be super light. I'll have a better mindset come next intensity day..
    Bench felt fine.. weight is starting to slow a bit.
    No hammy issues on deadlift. I will up the weight 10lbs every week until things start to get challenging.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
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  6. #6
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    3.28.16 - Week 2 - Volume Day

    Squat:
    185 x 5
    185 x 5
    185 x 5
    185 x 5
    185 x 5

    Press:
    97 x 5
    97 x 5
    97 x 5
    97 x 5
    97 x 5

    Power Snatch:
    65 x 2
    65 x 2
    65 x 2
    65 x 2
    65 x 2
    65 x 2

    Comments:

    Squat felt great.
    5 sets of light-ish press gets pretty boring... Man, I can't wait to press 45s again.
    I'm going up 5 lbs. per week on Squat, 10 on Deadlift, and 2.5 on Press & Bench, though you rotate every Intensity week on press and BP.. so 2.5 seems slow. I'll run it this way a few weeks and adjust if needed.
    I need to start finding something to do in between squat sets. I usually rest at least 3 minutes b/w sets, but as much as 5 minutes. Maybe I'll starting adding in dips or pull-ups.. I just don't want it to negatively effect my work sets..

    I'll try to take some videos soon, but my room is so small, it's tough to back up far enough to get wide enough on my iphone. I may have to break my dslr out..
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
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  7. #7
    barbell junkie thejosef's Avatar
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    3.29.16 - Week 2

    Ran 2.5 miles today.. Just a casual run (10:00/mile pace) in the neighborhood with the wife and my little boy. Our son is 20 months old so we push him in a jogging stroller. He absolutely loves it.
    I usually run about twice a week. I'm trying to keep my runs pretty easy paced so they don't affect my lifting. I will slowly up the pace once I get the hang of TM and see if I can continue to run fast (8:00/mile pace) and do TM.. not sure if that's possible, yet.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
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    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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  8. #8
    barbell junkie thejosef's Avatar
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    3.30.16 - Week 2 - Accessory Morning Session

    My buddy wants to lift tonight, so I'm pushing my normal "Recovery" AM workout to the evening. Just woke up at my normal time (5:15am) and did some accessory stuff..

    3 x 10 pull-ups (+10lbs)
    3 x 15 dips (+10lbs)
    3 x 15 ab roll outs
    3 x 10 barbell curls @ 55lbs
    3 x 10 skull crushers @ 55lbs
    3 x 15 back extenstions (supermans)
    3 x 8 toes to bar

    Comments:
    I really like having a consistent Monday-Friday routine, where I wake up at the same time. I may try to do my main 3 TM days on M,W,F and do some accessory work on Tues. & Thurs. I have a home gym, so it's pretty convenient being able to fall out of bed and be in my gym in 30 seconds.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
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  9. #9
    barbell junkie thejosef's Avatar
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    3.30.16 - Week 2 - Recovery Day

    Frt Squat:
    150 x 3
    150 x 3
    150 x 3

    Bench Press:
    142 x 5
    142 x 5
    142 x 5

    Power Clean:

    115 x 3
    115 x 3
    115 x 3

    Comments:

    Tried to focus on good setup/good form tonight. That bench weight feels super light (doing 95% of volume day), but I guess that's how "recovery" day is supposed to feel. Feeling fresh and ready for Intensity day.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
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  10. #10
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    4.1.16 - Week 2 - Intensity Day

    Squat:
    220 x 5

    Press:
    115 x 5

    Deadlift:
    210 x 5

    Comments:
    -Well crap. My squat form needs some rehab. Video'd today and realized that my hips are swaying to the left on the ascent of my squat. Lame. It's not happening on front squats and on lighter back squats. It's really only when I start lifting above 185.. It's like I'm favoring one side more on the ascent. I'll watch some videos and do some reading this weekend on how to correct. I may keep the weight the same for next week.. not sure yet. The shifting is not causing me any pain at all. Squat feels great, but I know it may cause issues once the weights get heavy, so I might as well fix it now.
    -First 4 reps of Press were easy.. rep 5 went a little slower.. gonna keep moving that one up 2.5 lbs.
    -Deadlift felt great.. gonna move up 10 lbs on that for a couple more weeks. Currently using an 28mm Eleiko sport training bar (#humblebrag) with sharp knurl and I'm not a fan of it for DLs. Will try a different bar next week.

    0:50
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  11. #11
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    4.2.16 (Sat.) - Week 2 - Push Press

    Frt Squat:
    155 x 3
    155 x 3
    155 x 3

    Push Press:
    115 x 5
    125 x 3 PR
    135 x 3 PR
    145 x 1 PR


    Comments:
    Just felt like getting a workout in.. Did next week's front squat weight, so I might just do a light back squat on Wednesday's Recovery day. Also, felt like getting heavy weight above head so did some push press in hopes that it will carry over to strict press. I haven't done push press in a looong time, which is why the PRs happened. Looking forward to Monday's Volume workout.. (I doubt I'll be saying that too much longer)

    0:30
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  12. #12
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    4.4.16 (Mon.) - Week 3 - Volume Day

    Squat:
    192 x 5
    192 x 5
    192 x 5
    192 x 5
    192 x 5

    I quit facing a large mirror when squatting and I think that helped fix my hip sway issue I had last week. Weight felt good.. "medium" effort

    Bench Press:
    152 x 5
    152 x 5
    152 x 5
    152 x 5
    152 x 5

    "Easy" effort.. Will continue increasing weight..

    Power Clean:
    125 x 3
    125 x 3
    125 x 3
    125 x 3
    125 x 3

    First three sets felt like I was in slow motion. I video'd my second set and watched it before my last 2 sets. I wasn't "exploding" once the weight reached my thigh.. I corrected on the 4th and 5th sets and the weight flew up. If you don't have the form right on these, it makes the weight feel HEAVY. Wish I would've recorded one of the last two sets..

    Video:
    Squat is my last set of five, bench is my second set, PC is my second (sloppy) set


    Comments:
    This is my first time attempting videos.. and I'm self taught from "Starting Strength" so feel free to send suggestions my way on anything crazy you see. I cannot back up any further for the video since my home gym is tiny. lol. Only other squat angle I can get is rear 1/4.. took side angle above just to check depth.

    1:20. Volume days take forever..

    BW:
    143 lbs
    Last edited by thejosef; 04-04-2016 at 09:39 AM.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
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  13. #13
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    4.6.16 (Wed.) - Week 3 - Recovery Day

    Frt Squat:
    160 x 3
    160 x 3
    160 x 3

    Starting to get a tad heavy..
    Note: using a bar with a legit center knurl is not a great idea.

    Press:
    95 x 5
    95 x 5
    95 x 5

    Easy peezy..

    Power Snatch:
    65 x 2
    65 x 2
    65 x 2
    65 x 2

    Too light.. Video'd just to see how it looked.. It's not terrible, I guess, but hard to tell with such light weight.

    Video:
    (sorry for the tiny video.. tried my dslr tonight.. still working on determining the easiest/quickest/best way to edit and upload video)


    Comments:
    Power Snatch felt super easy.. as it should being that I'm lifting baby weight. Frt Squat isn't getting easier.. I might start doing a Frt Squat w/ Pause on Saturday nights just to get a little more work in on that lift.. I'll try to video Frt Squat next time just to see how it looks.
    Excited for Intensity day.

    1:00.
    Last edited by thejosef; 04-08-2016 at 08:46 PM.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
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  14. #14
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    4.8.16 (Fri.) - Week 3 - Intensity Day

    Squat:
    45 x 5
    95 x 5
    135 x 3
    185 x 2
    225 x 5

    Felt nice to put 2 plates on. Made some adjustments to my setup (closer & tight grip on bar, elbows down) after watching an excellent video on youtube. Overall, it felt much better than my prior wide hands/thumbless/elbows up setup. Hip sway on ascent still there on 185+ weights ..will continue working on that..
    -"Medium" effort. Will continue increasing weight 5lbs/week

    Bench Press:
    45 x 5
    95 x 5
    125 x 3
    160 x 2
    180 x 5

    Feels fine. The monolift has me spoiled.
    -"Medium" effort. Will increase 2.5lbs

    Deadlift:
    95 x 5
    130 x 3
    185 x 2
    220 x 5

    Felt good. Took a lot of mental fortitude to stay at 220 and not go to 2 plates.. Just trying to go slow on this one after a hammy tweak a few weeks back.
    -"Easy" effort. Will go up 10lbs next week.

    Video:



    Comments:
    Ordered some classic Rehband 7051 knee sleeves last night.. never used any before, but just thought they'd be nice to have on volume squat day especially.
    Changed my log format a bit.. I think I finally like how it looks. lol.

    0:55
    Last edited by thejosef; 04-08-2016 at 09:29 AM.
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  15. #15
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    When I mention "Easy Effort, Medium Effort, etc.," this is the chart I'm referring to:



    It's from Justin Lascek's ebook on the Texas Method.
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    4.11.16 (Mon.) - Week 4 - Volume Day

    Warmup:
    500m Row

    Press:
    45 x 5
    55 x 5
    70 x 3
    85 x 2
    100 x 5
    100 x 5
    100 x 5
    100 x 5
    100 x 5


    -"Medium" effort. Will continue increasing weight 2.5 lbs. I experimented with thumbless grip on press.. it didn't feel bad, just not sure if that's safe. Gotta read up more on that..

    Power Snatch:
    45 x 5
    55 x 5
    65 x 3
    70 x 2
    75 x 2
    75 x 2
    75 x 2
    75 x 2
    75 x 2
    75 x 2


    -These are starting to feel better. Can't wait to put some 25s on.

    Video:
    I can't seem to figure out how to post my power snatchs in portrait view in youtube.. It just crops my video into landscape. Lame.



    Comments:
    I was putting off Squat til Monday night to try my new knee sleeves, but my Rehbands did not show up (now due in Tuesday afternoon), so I'll just have to do my Volume Squat Tuesday morning sans the sleeves. Bummed, I really wanted to try them on volume day.. Oh well. Also this was the first workout I didn't use a Pre-workout in a few months.. Felt fine, but I was dragging once I got to work.

    0:45
    Last edited by thejosef; 04-11-2016 at 08:13 PM.
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    Your OHP looks mechanical! Those couldn't be cleaner, nicer looking if you tried.
    Which bar is that? I know you have a few, so I can't remember which one. Assuming the knurling is medium to aggressive, I doubt you'll have a problem. I've done thumbless with a fat bar. I feel that when you're standing, you can just move out of the way easily. If you were OHP while seated, I'd say thumb over, only. If & only if, you feel the bar shifting around in your hands, go thumb over. When doing heavy sets where 3 reps or is the max for the weight you're handling, go thumb over.

    How are the snatches working out? You've noticed an improvement in explosiveness in other lifts or what?
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    Originally Posted by Synthetickiller View Post
    Your OHP looks mechanical! Those couldn't be cleaner, nicer looking if you tried.
    Which bar is that? I know you have a few, so I can't remember which one. Assuming the knurling is medium to aggressive, I doubt you'll have a problem. I've done thumbless with a fat bar. I feel that when you're standing, you can just move out of the way easily. If you were OHP while seated, I'd say thumb over, only. If & only if, you feel the bar shifting around in your hands, go thumb over. When doing heavy sets where 3 reps or is the max for the weight you're handling, go thumb over.

    How are the snatches working out? You've noticed an improvement in explosiveness in other lifts or what?
    Thanks SK! I've been doing this stuff for 5 years with little to no feedback, so it's nice to hear some positive reinforcement on form. It's a little terrifying to start posting videos, but I figured it'll only help me improve.

    That's a Rogue B&R 2.0 (29mm) bar. I use it for squat, press, and bench press due to the 29mm thickness and it being pretty stiff. Knurl is moderately aggressive (about 6.5/10 on scale, 10 being most aggressive). Bar felt fine in hands on thumbless.. I'll continue to try it out. I only do standing press at this time, so I that makes sense about moving out the way if needed.

    Snatches are feeling good.. Kinda makes me feel like a bad***, throwing weight overhead.. at least it will once I start adding more weight. I'm enjoying power cleans too. I think it's too early to tell if it's benefiting my other lifts as I just started doing them again after a layoff. I know power cleans are strengthening my traps, for sure. I'm trying to keep my shoulders strong and healthy, so I'm hoping snatches will help assist in that.
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    4.12.16 (Tues.) - Week 4 - Volume Day (cont.)

    Warmup:
    Walking Lunges x 50 reps

    Squat:
    45 x 5
    75 x 5
    115 x 3
    155 x 2
    195 x 5
    195 x 5
    195 x 5
    195 x 5
    195 x 5


    -"Medium" effort. Will continue increasing weight. Hip sway is getting better.. Still had a few ugly reps. I need to focus on "knees out" on ascent.

    Cooldown:
    Walking Lunges x 50 reps

    -Whoa, these were Tough after squats.

    Video:
    2nd set & last set on vid..



    Comments:
    Well, my legs feel like JELLO. Volume day is finally starting to get real. I added lunges.. When I hit my best squat last year, I was doing walking lunges for 200 ft. before and after squat, so I figured I'd add them back in.
    I felt really strong on squat.. feel like I'm Finally getting my strength back after a 2 month layoff due to a broken toe in late Sept 2015.
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    4.13.16 (Wed.) - Week 4 - Recovery Day

    Warmup:
    200m Row

    Squat:
    45 x 5
    95 x 5
    115 x 4
    135 x 4
    165 x 5
    165 x 5
    165 x 5


    -Was pretty sore from Tuesday's morning Volume Squat session. Decided to pass on heavy front squats and do a true 'recovery' back squat weight. Felt good.

    Bench Press:
    45 x 5
    75 x 5
    95 x 5
    115 x 4
    135 x 3
    145 x 5
    145 x 5
    145 x 5


    -Too light, but i guess that's what recovery means.

    Power Clean:
    75 x 5
    95 x 5
    120 x 3
    120 x 3
    120 x 3


    -These are feeling smooth. Weight is getting lighter as form improves.

    Accessories:
    10 Pull-ups (+15 lbs)
    10 Dips (+15 lbs)

    -Cut short as my bro had to bail.

    Comments:
    Feeling stronger. Been trying to eat more.. we'll see what the scale says tonight. (I usually weigh right before bed).
    Got my blue Rehbands in.. I think I got too big of a size. They kinda bunch behind my knee a little when I squat. I'll be returning them . I'll either order the next smaller size or may decide to try the SBDs instead. This will be my first time trying knee sleeves so it'll be a learning process for sure.

    Also of note.. My bro-in-law, Paul, PR'd his back squat last night. He completed 3 sets x 5 reps of 237 lbs. He's running starting strength, at the moment. He probably weights around 155lbs. We're pretty close in BW and our lifting weights so it makes for nice competition.
    Last edited by thejosef; 04-14-2016 at 07:38 AM.
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    4.14.16 (Thurs.) - Week 4 - Run

    Run:
    2 Mile Casual Run @ 10:15/mile pace
    0.5 Mile Fast Run @ 7:10/mile pace

    Comments:
    Ran with the wife and my 20 mo. old son. Felt nice to sweat a little bit. Pretty happy with my 0.5 mile pace to finish up the run.
    Last edited by thejosef; 04-15-2016 at 07:11 AM.
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    4.15.16 (Fri.) - Week 4 - Intensity Day

    Color Code:
    PR = green, Failed Prescribed Set = red

    Warmup:
    500m Row

    Squat:
    45 x 5
    95x 5
    135 x 3
    185 x 2
    230 x 5

    -"Hard" effort. Starting to get heavy. Will continue increasing weight 5 lbs/week. Gonna write "KNEES OUT!" on piece of paper and tape it to my mirror in front on my rack. Just thinks it helps my overall form when I think about it during the lift.

    Press:
    45 x 5
    60 x 5
    80 x 3
    95 x 2
    117.5 x 5

    -"Hard" effort. Felt good. Getting stronger here.. Will continue increasing by 2.5 lbs.

    Deadlift:
    135 x 5
    185 x 3
    230 x 5

    -"Medium" Effort. Will go up 10 lbs one more week I think. Upper back seems rounded.. need to start doing pull-ups more consistently and maybe some rows to strengthen upper back.

    Accessory Core Work:
    Toes to Bar 2 x 8
    Ab roll outs 2 x 10

    -Ran out of time..

    Video:
    Work set of each lift


    Comments:
    Eh. Decent day. I miss my pre-workout. (I lift at 5:30am on most days)
    Last edited by thejosef; 04-15-2016 at 08:05 AM.
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    Originally Posted by thejosef View Post
    I miss my pre-workout. (I lift at 5:30am on most days)
    Just ordered some Citadel Nutrition Tier 1 pre-workout. I've never tried it, but the company seems pretty legit. Only 4 ingredients in the PWO.. none of the filler junk.
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    4.18.16 - Week 5 - Volume Day
    (Mon., 5:45am)

    Color Code:
    PR = green, Failed Prescribed Set = red
    __________________________________________

    Warmup:
    2:00 Row

    Bench Press:
    45 x 5
    85 x 5
    105 x 4
    135 x 3
    155 x 5
    155 x 5
    155 x 5
    155 x 5
    155 x 5


    -"Medium" effort. Felt easy peezy.. will continue increasing weight.

    Accessories:
    3 x 8 Pull-ups (+15 lbs)
    3 x 10 Dips (+15 lbs)

    -Will continue +15 lbs probably one more session, then upping to +20 lbs.
    __________________________________________

    Comments:
    My 21 month old boy woke up super early and hung out while I lifted. Needless to say, I didn't get much done. Ha. I will squat and power clean tonight.. I'm supposed to have some SBD Knee sleeves coming today after I returned the Rehbands.. I opted for the SBDs in "Standard fit" rather than "tight fit" so I hope I like them. I bought standard fit as I just wanted something to keep my knees warm b/w 5 minute rests on Volume day squats, and wasn't really looking for any assistance. People say the standard fit are still pretty snug.

    Also tried my Citadel Nutrition Tier 1 pre-workout this morning. So far, so good. Felt alert and was very productive this morning. Flavor is fine (lemon) and you take it with only 4 ounces, so that's cool that you can just chug it down and move on.
    Last edited by thejosef; 04-19-2016 at 09:38 PM.
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    4.18.16 - Week 5 - Volume Day (cont.)
    (Mon., 8:30pm)

    Color Code:
    PR = green, Failed Prescribed Set = red
    __________________________________________

    Squat:
    45 x 5
    85 x 5
    120 x 3
    160 x 2
    200 x 5
    200 x 5
    200 x 5
    200 x 5
    200 x 5


    -"Medium" effort. Man, I think this is the most solid I've ever felt on squats. Wish I would've video'd these. I used my SBD knees sleeves for the first time.. they felt super awkward at first (they're thick & little bit weird behind the knee during squat), but my work sets felt amazing. Knees tracked well and were very stable. Sizing feels perfect (went with their standard fit).
    __________________________________________

    Comments:
    So this workout was done about an hour after I push-mowed the yard for 1.5 hours (not self-propelled. ha). I honestly thought I would probably fail my worksets going in.. (poor attitude, i know.). I can't believe squats felt that easy. Crazy. Was it the new knee sleeves? Maybe I'm getting stronger? Good stuff either way. My schedule has been a little wacky lately so I hope to finish up my Power Clean volume workout on Tuesday and do a light workout Wed.

    BW:
    144.8 lbs. Slooowly moving up..
    Last edited by thejosef; 04-19-2016 at 09:40 PM.
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    4.19.16 - Week 5 - Volume Day (cont.)
    Tues., 8:45pm

    [Color Code: PR = green, Failed Prescribed Set = red]
    __________________________________________

    5000m Row (C2 Rower):
    23:54 (2:23/500m pace)

    -Yes, that's a 23 MINUTE row. Decided I wanted to really get the blood pumping. Pretty pleased with my pace as I haven't been rowing much lately. I did an insane 10000m row in January at a 2:28/500m pace so I just wanted to best that pace.

    Power Clean:
    45 x 5
    75 x 5
    95 x 3
    110 x 2
    130 x 3
    130 x 3
    130 x 3
    130 x 3
    130 x 3


    -"Hard" effort. These are starting to get heavy. Last set was sloppy, but this was also after a 23 minute row so there's that. Excited to put the blue plates on next time.
    __________________________________________

    Comments:
    Got sweaty. Hit my reps. That's a win in my book. Bro-in-law coming lift tomorrow.. we're planning on squatting and doing some sort of metcon. It's supposed to be "recovery day," but I'll probably overdue it a tad on the metcon.
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    4.20.16 - Week 5 - Metcon
    Wed., 8:15pm

    [Color Code: PR = green, Failed Prescribed Set = red]
    __________________________________________

    "Cindy" WOD: 20 minutes- As many rounds as possible.. 5 pull-ups, 10 push-ups, 15 air squats
    Completed 18 rounds + 5 pull-ups + 10 push-ups

    -Whoa. That's 95 pull-ups & 190 push-ups in 20 minutes. My buddy beat me by ONE SQUAT. LOL. Good times though. Last time I did this workout (Jan 2015), I got 14 rounds, so I improved by 4 rounds.

    __________________________________________

    Comments:
    Got real sweaty. Heart rate was in zone 5, for sure. Ha. Will probably do my "recovery day" on Thursday and push back "Intensity Day" to Saturday. We just felt like doing something different tonight. Mission accomplished.

    BW:
    145.2 lbs.
    Last edited by thejosef; 04-20-2016 at 09:15 PM. Reason: added BW
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    Man, all that cardio is making me exhausted!
    How's it effecting the weight gain?
    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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  29. #29
    barbell junkie thejosef's Avatar
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    Originally Posted by Synthetickiller View Post
    Man, all that cardio is making me exhausted!
    How's it effecting the weight gain?
    Tell me about it! I'm sore all over today from that metcon.

    Two weeks ago, I've upped my whole milk drinking to 3x a day (usually 16 oz. each serving) from my usual 1x day. This week, I also started taking creatine (5g) for the first time in my life. Lol. My weight has been slowly going up these past two weeks.. But as long as it is staying the same or going up, I'm happy. I think my current goal is to be around 150-155 and see how strong I can get at that weight. We'll see what happens.
    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. #30
    barbell junkie thejosef's Avatar
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    4.22.16 - Week 5 - Recovery Day
    Fri., 5:35am

    [Color Code: PR = green, Failed Prescribed Set = red]
    __________________________________________

    Squat:
    45 x 5
    95 x 5
    135 x 3
    170 x 5
    170 x 5
    170 x 5


    -Still pretty sore from Wednesday's metcon. Felt good to get some blood pumping in the quads.

    Press:
    45 x 5
    65 x 5
    80 x 3
    95 x 5
    95 x 5
    95 x 5


    -Easy peezy

    Power Snatch:
    45 x 5
    65 x 5
    70 x 2
    70 x 2
    70 x 2
    70 x 2


    -Pretty light.. can't wait to at least throw some 25s on.

    __________________________________________

    Comments:
    Little rushed this morning (30 minutes total), but everything went smooth. Will attempt Intensity day on Saturday night. Hopefully, I'll be fully recovered by then.. Going for 235 x 5 on squat (245 x 5 in a couple weeks will be a PR).
    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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