Testing - Incline, Pull-Ups
Weight - 166.4 lbs
Incline Bench - 155 lbs x 8
I'll take it, could probably have got 10 but didn't want to risk without a spotter plus i havent done this lift in awhile
Pull-Ups - BW x 13 Rep PR!
Don't think I've ever done 13 before, so it is a nice surprise
So for the first week of pull-ups and incline bench ...
Incline - 150 lbs - 1x8
Pull-Ups - +5 lbs x 4x5-8
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04-17-2018, 08:00 PM #121
- Join Date: Feb 2015
- Location: Toronto, Ontario, Canada
- Posts: 33,556
- Rep Power: 219033
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04-19-2018, 05:41 AM #122
- Join Date: Feb 2015
- Location: Toronto, Ontario, Canada
- Posts: 33,556
- Rep Power: 219033
Testing - Squats, OHP
Weight - 165.8 lbs
Squats - 225 lbs x 4 255 lbs x 7
Actually very happy with these, the depth was very good, below parallel and managed to bang out 7. I can confidently say this was an RPE 9.
Overhead Press - 105 lbs x 3, 120 lbs x 4
Not happy with these, not sure what happened, I think I misgrooved it very badly and the 1st rep looked like an RPE 10 lol. I should have realistically got 7 here. But oh well. Maybe I am that weak right now.
Additional NOTES: Testing is over, will begin new program on Friday. Likely my poor performance from OHP was from taking squats to near failure.Last edited by sooby; 04-19-2018 at 05:57 AM.
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04-19-2018, 06:57 AM #123
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04-19-2018, 07:09 AM #124
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04-19-2018, 10:21 AM #125
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04-19-2018, 10:34 AM #126
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04-19-2018, 09:08 PM #127
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04-20-2018, 11:38 PM #128
- Join Date: Feb 2015
- Location: Toronto, Ontario, Canada
- Posts: 33,556
- Rep Power: 219033
Week 1 Day 1 - Upper A
Weight - 166.4 lbs
Bench Press - 160 lbs x 5/5/5/5/5
Felt pretty good overall, not too difficult not too easy
Pendlay Rows - 150 lbs x 5/5/5/5/5
Actually felt pretty difficult towards the end, my grip was getting kinda shot.
Incline Bench Press - 145 lbs x 8
Actually kinda hard lol, need to find my most comfortable set up though, my shoulders felt a bit weird.
Pull-Ups - 5 lbs x 5/5/5/5
Felt pretty easy
Face Pulls - 50 lbs x 15/15
Additional NOTES: Was a nice session, only took about an hour for a nice change of pace, but i did get a good amount of volume in and the workout wasn't easy by any stretch.
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04-21-2018, 04:45 PM #129
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04-21-2018, 04:47 PM #130
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04-22-2018, 05:17 PM #131
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04-22-2018, 05:21 PM #132
- Join Date: Feb 2015
- Location: Toronto, Ontario, Canada
- Posts: 33,556
- Rep Power: 219033
Week 1 Day 2 - Lower A
Weight - 166.4 lbs
Squats - 225 lbs x 5/5/5/5/5
Not difficult but not easy either, some decent volume put in.
Deadlifts - 215 lbs x 8/8/8
Holy fuk these felt difficult lol. High rep deadlifts are no joke especially after 5x5 squats, did these belt less and no straps for the first two sets. Then realized the knurling on the bar is fuking killer so had to strap up.
Back Extensions - 45 lbs x 10/10
Pallof Press - 35 lbs x 10/10/10 (per side)
Additional NOTES: Got a pretty big lower back pump from this, lol. But I did record my form and it was good. Don't think it should be an issue moving forward hopefully because it is only really this intense once a week. Was a nice session overall.
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04-22-2018, 06:00 PM #133
- Join Date: Feb 2015
- Location: Toronto, Ontario, Canada
- Posts: 33,556
- Rep Power: 219033
Will make some slight changes I guess. I think for the 3x8 deadlifts I am going to progress 5 lbs each session as the main reason I programmed those in was really to grease the groove, get some technique and volume in to better help my confidence in that lift going forward.
Also to ensure my volume days don't get too taxing I will increase the weight of my volume bench/squats/rows by 80% of 5 or 10 lbs. So on some days for squats and deadlifts it will be 7.5 lb increases and for bench 2.5 lb increases. This is mostly to moderate the fatigue of volume day and the main reason for me doing this program is to maximize peak strength before moving on the Kizen Training. I'll keep incline at 5 lbs. Which should take me about 6-8 weeks.
So a sample of my progression for squat/bench/rows on volume day would be:
Week 1: 225 lbs/160/150 lbs
Week 2: 233 lbs/164/154 lbs (232.5/165/155 lbs)
Week 3: 241 lbs/168/158 lbs (240/167.5/157.5 lbs)
Week 4: 249 lbs/172/162 lbs (250/172.5/162.5 lbs)
Week 5: 257 lbs/176/166 lbs (257.5/175/165 lbs)
Week 6: 264 lbs/180/170 lbs (265/180/170 lbs)
Week 7: 272 lbs/184/174 lbs (272.5/185/175lbs)
Week 8: 280 lbs/188 lbs/178 (280/187.5/177.5 lbs)
280 lbs x 5x5 on squats might be fairly ambitious, I will probably stall around 265 lbs TBH. 177.5 lbs on rows is probably a bit ambitious as well, will probably stall around 170 lbs. I think the bench is pretty achievable TBH.
And on intensity days, at the pace that I'm going the optimistic end goals would be:
Squats - 320 lbs x 5
Bench - 215 lbs x 5
Overhead Press - 127.5 lbs x 3 x 5
Deadlift - 355 lbs x 5
I think the bench and the overhead press is very achievable. The 320 lb squat probably isn't TBH and the 355 lb deadlift is unlikely but still achievable. Mainly because I am trying to be careful with my form here and ensure not to push it. More realistic numbers for the squat may be a 300 lb x 5 and a 335-345 lb x 5 deadlift. Which is honestly fine with me. Will see how it goes. As I've said before I will move on once I stall on 3/4 of the lifts. When one of my lifts stall I will attempt it the next week on an increase of calories. If that fails again I will do standard TM protocol and move on to 2 sets of triples, 3 sets of doubles, 4 sets of singles, but I highly doubt I would get as far as 3 sets of doubles in 8 weeks.
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04-23-2018, 07:22 PM #134
- Join Date: Feb 2015
- Location: Toronto, Ontario, Canada
- Posts: 33,556
- Rep Power: 219033
Week 1 Day 3 - Upper B
Weight - 168.4 lbs
Bench Press - 180 lbs x 5 -----> Increase to 185 lbs next week
Wasn't too difficult, possibly an RPE 7-8.
Overhead Press - 110 lbs x 5/5/5 -------> Increase to 112.5 lbs next week
Wasn't difficult either, did this beltless, RPE 7-8s all around.
Pendlay Rows - 150 lbs x 5/5/5/5/5 --------> Increase to 155 lbs next week
Pull-Ups - 5 lbs x 5/5/5/5 -------> 6 reps next week
Face Pulls - 50 lbs? x 15/15
Used some weird cable machine, said "110" but it felt very light, perhaps it was 50 lbs, but it felt even lighter than that.
Additional NOTES: Completed this in under an hour, felt very good.
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04-24-2018, 05:12 AM #135
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04-24-2018, 05:14 AM #136
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04-25-2018, 07:57 PM #137
- Join Date: Feb 2015
- Location: Toronto, Ontario, Canada
- Posts: 33,556
- Rep Power: 219033
Week 1 Day 4 - Lower B
Weight - 166.6 lbs
Squats - 250 lbs x 5 -----> Increase to 260 lbs x 5
Probably an RPE 7-8, felt pretty good.
Deadlifts 285 lbs x 5 ----> Increase to 295 lbs x 5
RPE 6-7, felt really good.
Back Extensions - 45 lbs x 10/10
Pallof Press - 35 lbs x 10/10/10 (per side)
Lateral Raises - 10 lbs x 17/17
DB Preacher Curl - 12.5 lbs x 8/8 (per arm)
Additional NOTES: Actually still had DOMS from sunday, I think it kind of affected how comfortable the squats felt but I still did it with reps in the tank. Didn't really affect me on deads. A good first week.Last edited by sooby; 04-26-2018 at 06:35 AM.
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04-25-2018, 08:06 PM #138
It's nice to work on low RPEs and always feeling accomplished after a workout. Definitely helps you mentally.
Texas Method Log *https://forum.bodybuilding.com/showthread.php?t=173755621*
Program spreadsheet **https://docs.google.com/spreadsheets/d/14MPWVNPbfmfkuoTMDaGih3pbM2-KQHZuSjcJPuwVE9c/edit?usp=sharing**
FMH Crew Little Beast
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04-26-2018, 06:36 AM #139
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04-27-2018, 11:24 PM #140
- Join Date: Feb 2015
- Location: Toronto, Ontario, Canada
- Posts: 33,556
- Rep Power: 219033
Week 2 Day 1 - Upper A
Weight - 166.4 lbs
Bench Press - 165 lbs x 5/5/5/5/5 ----> Increase to 167.5 lbs next week
Fairly easy still, around an RPE 7ish for all sets, glad these are going well them bodyweight benches for 5x5
Incline Bench - 160 lbs x 3, 150 lbs x 3
IDK but for some reason my shoulders aren't sitting right for this and it's become somewhat noticeable. The bench isn't the best because it is set at a 45 degree incline and I can't alter it. I might just do incline DBs instead TBH and have the bench set at 30 degrees. Just doesn't feel right on my shoulders at all and the last thing I want is a blown out shoulder
Pendlay Rows - 155 lbs x 5/5/5/5/5 -----> Increase to 157.5 lbs next week
Got more dififcult as i progressed through the sets, all in all an RPE 7-9.
Pull-Ups - 5 lbs x 6/6/6/6
Five reps felt very easy last week but for some reason 6 reps felt hard. It's probably my rest times TBH as I only take 90 second breaks and the first 2 sets felt easy where as the last two were very difficult. I think in the future I'll take 2 and a half minute rest breaks, see how that goes
Face Pulls - 50 lbs x 15/15
Additional NOTES: Overall very good session happy with what I was able to do.
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04-27-2018, 11:38 PM #141
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04-28-2018, 07:30 PM #142
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04-28-2018, 07:35 PM #143
- Join Date: Feb 2015
- Location: Toronto, Ontario, Canada
- Posts: 33,556
- Rep Power: 219033
Week 2 Day 2 - Lower A
Weight - 166.0 lbs (weighed in quite low for some reason, lol
Squats - 232.5 lbs x 5/5/5/5/5 ----> Increase to 240 lbs
Actually felt better than last week, RPE 6-7 for these sets throughout. Really pleased with how well these went.
Deadlifts - 225 lbs x 8/8/8 -----> Increase to 232.5 lbs
Was gonna up it by 5 lbs to 220 but honestly I was just fuking lazy and was like what's the point. So I just slapped 225. Actually felt really good, less tiring than last week plus I was feeling pretty good. Still though these are pretty brutal after squats, but I feel like these higher rep deadlifts are helping. Do these beltless as well.
Back Extensions - 45 lbs x 11/11
Pallof Press - 35 lbs x 11/11/11 (per side)
Physio told me to do these kneeling, damn they feel harder!
Additional NOTES: Very good session overall, felt great. Not sure why I didn't think about this earlier but my gym does have a power rack and adjustable benches so I could simply do incline bench on these. I tried the set-up with 30 degrees on the bench and it actually felt a lot better. I might just roll with these.
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04-28-2018, 09:53 PM #144
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04-30-2018, 06:03 PM #145
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04-30-2018, 06:07 PM #146
- Join Date: Feb 2015
- Location: Toronto, Ontario, Canada
- Posts: 33,556
- Rep Power: 219033
Week 2 Day 3 - Upper B
Weight - 167.2 lbs
Bench Press - 185 lbs x 5 -----> Increase to 187.5 lbs next session
Amazing what a little bit of eating can do. These actually flew up pretty nicely. A solid RPE 7.
Overhead Press - 115 lbs x 5/5/5 -----> Increase to 117.5 lbs next session
Decided to up this by 5 lbs this week as 110 felt too easy. I think it was a decent call for this week. RPE 7-8.5. Last set was sort of difficult so I think I will up by 2.5 lbs
Pendlay Row - 155 lbs x 5/5/5/5/5 -------> Increase to 157.5 lbs next session
Pull-Ups - 5 lbs x 6/6/6/6 --------> Increase to 7 reps next session
Face Pulls - 50 lbs x 15/15
Additional NOTES: Nice session overall, very pleased with bench especially.Last edited by sooby; 04-30-2018 at 06:34 PM.
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05-01-2018, 06:37 AM #147
- Join Date: Feb 2015
- Location: Toronto, Ontario, Canada
- Posts: 33,556
- Rep Power: 219033
Actually visited the PT recently, as recently I've been having some pain in what I can only describe is some tissue/muscle deep within my right side of my abdominals. feels like it comes from the bottom of my ribs, so I kinda guessed it was my psoas. Honestly though initially I kinda felt it there but it was barely noticeable in most exercises and daily life activities so I thought nothing of it and figured it would heal. It got progressively worse I guess, but still I barely feel it doing most activities except for bench and pull-ups, or any exercises which stretch my torso.
So I visited my PT and he said the larger problem was my SFL (superficial front line) and that it is somewhat connected to my rib injury I had about half a year ago. He said continue my pallof pressing but do exercises to stretch and release that tight area. He said it really isn't anything to be concerned about, it just gets tight from my sedentary job and the combination of that and a slight left side-right side imbalance contributes to it. He released that area and I honestly felt instantly better.
It hasn't really hindered me from anything, at worst it is a mild discomfort doing bench so I don't arch as hard. I figure if I just work on the imbalance and release the area from time to time it will probably go away gradually.
So yeah, going to continue and push forward as usual.
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05-01-2018, 06:39 AM #148
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05-01-2018, 06:45 AM #149
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05-02-2018, 08:02 PM #150
- Join Date: Feb 2015
- Location: Toronto, Ontario, Canada
- Posts: 33,556
- Rep Power: 219033
Week 2 Day 4- Lower B
Weight - 166.0 lbs
Squats - 260 lbs x 5 ---> Increase to 270 lbs next session
These felt tough-ish, probably an RPE 8 if I were to estimate so I am getting stronger a little bit but surely. I think 270 lbs should be doable the week after but 280 MAY be tough but of course this depends on whether or not the volume I accumulate is sufficient enough or that I can gain a bit of muscle till then. I've also been trying to squat my warm-ups barefoot but I never realized how much I struggle to squat to parallel without oly shoes. I want to work on this for sure.
Deadlifts - 295 lbs x 5 -----> Increase to 305 lbs next session
Again these felt tough but judging by my film it moved fairly fast. Not sure what it is. Felt like throwing up on the 3rd rep, must have been something I ate honestly. Oh well
Back Extensions - 45 lbs x 11/11
Pallof Press - 35 lbs x 11/11/11 (per side)
DB Preacher Curl - 20s x 8/8 (per arm)
Lateral Raises - 10 lbs x 18/18
Additional Notes: Good session overall, no complaints. Think I will start to up my calories on friday since I weighed in pretty low at 166 lbs.
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