So my buddy talked me into taking a whack at the Texas Method, with the goal being to get some more experience squatting, and to use volume in the squat to stimulate growth/strength increase in other areas. I've approached it from a low rep, high-ish volume angle, and I have to say, it's been working pretty well.
I probably should have started with some simple linear progression. Oh well. Novice effect or not, I've been gaining in the squat, and it seems to be carrying over to the dead and press. Weighted chins aren't quite as in focus as they were, but I don't think they've suffered any loss.
Essentially, monday is "Volume Day," with 5-7 sets of 3 reps on either the press or bench (I haven't really started benching yet, but should), followed by the same set/rep scheme on the squat. 5x5 is apparently recommended, but I like shorter sets and more of them. We then finish with Good mornings or other assistance work. I also work my weighted chins in here, supersetted in between presses - although this hurts my presses, so I think I'll either superset them in with squats, or do them after?
Tuesday or Wednesday is sort of a light/assistance day. We'll do some light squatting, then either bench or press for medium effort (whichever we didn't do on Monday), and then maybe some rows and cleans/snatches.
Friday is 'Intensity Day,' where the goal, for me at least, is to establish a new 3RM if the Press or Bench (whichever we did Monday), Squat, and then Deadlift, which is being driven up by the squatting, cleaning/snatching, and rowing/goodmornings.
I've also been playing tennis 2-3 times/week, which serves as some fun active recovery/light conditioning. I should probably add all kinds of stuff, primarily sprinting, but I've been doing pretty well on this program, so I can't complain too much. I do enjoy squatting twice per week actually, and am pleased to see it carry over to deadlift gains.
*A note on the deadlift: I've shifted from doing my heavy set in a 'touch-n-go' manner to fully stopping and regripping the weight between each rep. I actually think this is harder, as you can't rely on any built up tension from the eccentric. It forces you to spontaneously generate tension at the bottom, and it also means your grip isn't the limiting factor, which is good.
Deadlift - this is still flying up. Hoping for my 3RM to exceed my previous 1RM of 435 this month.
July 7th - 375/3
July 15th - 385/3
July 22nd - 405/3
July 29th - 415/3 - I'm literally dropping the bar between reps.
Press - barely met my goal of 150/3 (too much volume initially). Hoping to get 160/3 this month.
July 11th and 26th - Volume using 5-7 sets of 135.
July 15th - 150/2/2
July 29th - 150/3 (gotta call it progress, however slight). Hoping benching will drive this up.
Chin - still hoping to work this into the 120/3-5 range. Slow but steady.
July 4th - 110/3, 80/6, 50/6
July 11th - 110/3 (barely), 90/4, 45/8
July 18th - regular grip pullups: 45/10 (slight deload?)
July 26th - 105/4, 80/5, 45/7 (slight regression or plateau?)
Squat - this is flying up. Hoping for 335/3-5
July 4th - 190/5, 210/5, 230/10 (still doing 5-3-1 here).
July 11th/15th - 5-7 sets of 205 then 225 on volume day. Then set 3RM of 295 on Friday.
July18th/22nd - 5 sets of 225, then 305/3 on Intensity Day.
July 26th/29th - 225x2x2, 235x2x4, then 315 on Intensity day.
Other - I've done some assistance work here and there, to include:
Good Mornings with 135 for 5, Dumbbell rows with 120lbs for 10 (straps), plenty of cleans up to 185 (too many of these hurt my hand), snatches/OHsquats with up to 135, etc.
I probably should have started with some simple linear progression. Oh well. Novice effect or not, I've been gaining in the squat, and it seems to be carrying over to the dead and press. Weighted chins aren't quite as in focus as they were, but I don't think they've suffered any loss.
Essentially, monday is "Volume Day," with 5-7 sets of 3 reps on either the press or bench (I haven't really started benching yet, but should), followed by the same set/rep scheme on the squat. 5x5 is apparently recommended, but I like shorter sets and more of them. We then finish with Good mornings or other assistance work. I also work my weighted chins in here, supersetted in between presses - although this hurts my presses, so I think I'll either superset them in with squats, or do them after?
Tuesday or Wednesday is sort of a light/assistance day. We'll do some light squatting, then either bench or press for medium effort (whichever we didn't do on Monday), and then maybe some rows and cleans/snatches.
Friday is 'Intensity Day,' where the goal, for me at least, is to establish a new 3RM if the Press or Bench (whichever we did Monday), Squat, and then Deadlift, which is being driven up by the squatting, cleaning/snatching, and rowing/goodmornings.
I've also been playing tennis 2-3 times/week, which serves as some fun active recovery/light conditioning. I should probably add all kinds of stuff, primarily sprinting, but I've been doing pretty well on this program, so I can't complain too much. I do enjoy squatting twice per week actually, and am pleased to see it carry over to deadlift gains.
*A note on the deadlift: I've shifted from doing my heavy set in a 'touch-n-go' manner to fully stopping and regripping the weight between each rep. I actually think this is harder, as you can't rely on any built up tension from the eccentric. It forces you to spontaneously generate tension at the bottom, and it also means your grip isn't the limiting factor, which is good.
Deadlift - this is still flying up. Hoping for my 3RM to exceed my previous 1RM of 435 this month.
July 7th - 375/3
July 15th - 385/3
July 22nd - 405/3
July 29th - 415/3 - I'm literally dropping the bar between reps.
Press - barely met my goal of 150/3 (too much volume initially). Hoping to get 160/3 this month.
July 11th and 26th - Volume using 5-7 sets of 135.
July 15th - 150/2/2
July 29th - 150/3 (gotta call it progress, however slight). Hoping benching will drive this up.
Chin - still hoping to work this into the 120/3-5 range. Slow but steady.
July 4th - 110/3, 80/6, 50/6
July 11th - 110/3 (barely), 90/4, 45/8
July 18th - regular grip pullups: 45/10 (slight deload?)
July 26th - 105/4, 80/5, 45/7 (slight regression or plateau?)
Squat - this is flying up. Hoping for 335/3-5
July 4th - 190/5, 210/5, 230/10 (still doing 5-3-1 here).
July 11th/15th - 5-7 sets of 205 then 225 on volume day. Then set 3RM of 295 on Friday.
July18th/22nd - 5 sets of 225, then 305/3 on Intensity Day.
July 26th/29th - 225x2x2, 235x2x4, then 315 on Intensity day.
Other - I've done some assistance work here and there, to include:
Good Mornings with 135 for 5, Dumbbell rows with 120lbs for 10 (straps), plenty of cleans up to 185 (too many of these hurt my hand), snatches/OHsquats with up to 135, etc.
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