Microloading the squat is pretty pointless. Reset or move to other programming instead.

Figured as much, thanks. Will be going to Texas Method likely next week.

Probably my last day of SS. Squat sets are getting harder to recover from, plus I want to start cutting before the really warm weather gets here. Will do a week deload, but I also want to try to do some 1RM stuff just for ****s and giggles. Wonder if its best to do it before or after my 1 week deload?

Anyway, will be doing texas method after that, while eating at a (bigger) deficit.

Squat:
1x10x45
1x5x135
1x3x225
1x2x255
3x5x280

Hit my 1.5x bw goal. Feels good. Reps were very slow / grindy. Not sure what weight I will start TM at.

Press
1x10x45
1x5x95
3x5x130

Heavy. Slow. Shakey.

Row
1x10x45
1x5x95
3x5x145

I am still doing these quite explosively. I vurped some ground beef after my second set, perhaps I should dial back the intensity a bit :P

If you want to lift teh maximal weights, do it whenever you feel rested. I.e. if you feel crushed now, do it after deload.

First "deload" workout. Just did some random stuff I wanted to try.

Box Squat:
1x10x45
1x8x135
3x5x185

These were a lot harder than I had imagined. Had to be careful to not sit down to fast and telescope my spine.

Barbell Curls
1x10x30
3x5x60

Meant to grab to 50 lb bar, but there was a ****** standing directly in front of the rack, so when I reached around her, I grabbed the wrong one. I said **** it and curled it anyway.

Skull Crushers
3x10x40

Never done these before, triceps felt like they were on fire. Probably won't do them again any time soon.

Hang Cleans
1x??x45

Failed trying to get the bar into the rack position comfortably. I sucked at it and got frustrated and left.

2nd Deload workout was just running around the park with my gf. I suck at running but whatever.

3rd Deload was last night.

Low Bar Squats
1x10x45
6x5x135

I just can not get the bar into a comfortable position. I like the way the movement feels with regard to my back angle and hip depth. However I just hurts my upper back. Feels like its either resting on my scapular spine or too far down that it will roll off my back. I tried many different hand positions including wrists on the bar and very wide grip. Watched the SS squat vid but I still can not get it to feel good. Would really like to move to this instead of high bar for my work sets.

Bench
1x10x45
3x10x95

Just greasin' the ol groove.

Deadlift
1x10x135

Chest up!

Pull-Ups
7xbw
5xbw

First time doing these hanging from the power rack. Felt good. **** the foam padded pull up bar imo.

HalfSlant's Texas Method Spread Sheet
Version 1.0

I'm doing it wrong.



is the file I get

lol... hrmm maybe the site I uploaded it to is not available in your country?

USA! USA!

Maybe cuz I'm on a Mac?

ps mirror 1 worked just fine for me. tyty

i would stick with 5s on intensity day until progress slows. it just isn't possible to progress a max single as often as you're trying to do unless you're starting so low that you don't hit a real PR for a long time.

ok, so just do like 1x5 for a heavy (possible PR) 5rm?

would be using my 5 rep weight that I finished SS with +5lbs

2x5 with this weight too much?

Maybe do 1x5, 1x3 idk

First day on TM... yes I started with the "recovery" day :P

Squat
1x10x45
1x5x95
1x5x135

Box-Squat
5x3x185

Low bar position felt good today. I am a little sore now that I am home, but I think its just a flexibility thing, not a bar rubbing on bone pain like it was before.

Press
1x10x45
1x10x65
3x5x85

More reps than I was supposed to do, but oh well. Weight very light, should be fine for my real recovery day.

Pull-Ups (palms away)
7/6/5

Working my way up to 3x10.... gonna take a while. Might start chalking up for these.

i would start by repeating your last completed SS weight for a single set. from there, make weekly 5lb jumps. from the second week forward, every intensity day will be a new 5rm PR. when you can no longer make PRs, then you can start to adjust. starting texas method with different rep ranges on intensity day is just unnecessarily complicated.

ok, thanks!

First intensity day on TM. Seemed "easy" because it was basically 1/3 of a single SS workout. I imagine it will be getting a lot harder as the weights get heavier, and as I am recovering from 5x5 (which I am NOT looking forward to). Got in and out pretty quickly today. Got some videos too.

Squat
1x10x45
1x5x135
1x3x225
1x2x255
1x5x280

First time doing Low Bar position with my work set weight. Felt pretty good. I did not go low enough I do not think. Also, looks like my knees are caving a bit. I would really like to continue using low bar.

Video: youtube
ps: lol @ 5th rep

Bench
1x10x45
1x5x85
1x3x135
1x2x155
1x5x170

Pretty easy. Will add 5 lbs for next time.

Deadlift
1x6x135
1x2x225
1x5x255

Ugh I hate my lower back. I just can't seem to get it looking right, I dunno.

Video: youtube
ps: LOL at my face :[

i didn't even notice you started texas method not on a volume day. lol.

your stance is a little wide and yeah depth is lacking. knees are never getting out where they need to be and the stance doesn't help.

deadlift is standard. i doubt there's anything you can do to make your lower back look flat.

yeah, I started on recovery day mainly cus im coming off a deload, and it was the middle of the week. Doesn't really matter imo.

I'll try bringing my feet in a little closer, but I am thinking it would make the ROM a little longer (not a bad thing). I'll drop the weight down maybe 10lbs to compensate.

deload is one of those things i never paid any attention. and i wouldn't bother dropping weight, it should be a minor enough change.

First "Volume" work out. Before I went to the gym I was afraid I was starting too low in weight. I think If i were eating at a surplus/maintenance I would have been. But given the circumstances.... holy sheit.

Squat
1x10x45
1x5x135
1x3x185
5x5x230

Did one set with low, then one set with high, then the rest with low bar. It just feels so much more comfortable now. Feel a lot less downward pressure on my spine. I felt as if I was hyperarching my back with the one high bar set. Heavy but 235 is next for sure. Used a slightly more narrow stance, felt good.

Press
1x10x45
1x5x65
1x3x85
5x5x105

I need to work on tightening the rest of my body when I press. Also I was getting a bit sore in my rib cage on the sides, right below my arm pits. (Not my lats.) Kind of weird, but I just attribute it to stress from holding the weight up. I pause for too long at the top probably.

Pendlay Row
1x10x45
1x5x95
5x5x125

Pretty easy, however I was feeling pretty wiped out from squats and press. Form actually got better / more explosive as I went on to sets 4 & 5.

Gonna be sore in the morning

Will be tracking weight loss too for a little while (2 months?)

Started @ 185lbs on May 24th

Last Night: 182lbs

Recovery day... weeeeeee

Front Squat
1x10x45
1x5x75
3x5x95

Didn't want to do any more weight than this because it hurt my shoulders...
A: I'm a pussy
B: I'm doing it wrong
C: Its supposed to hurt
D: All of the above

Bench
1x10x45
1x5x95
3x5x115

Chin-Ups
3x5

Hang Power Snatch Practice
?x?x45

So my arms got more tired than my legs... but it was my first time ever doing it.

Hang Cleans
?x?x45

blarg. I can not get into the rack position
my upper arm will not go parallel to the ground. Even if the bar is sitting on the hooks of the rack, and I am trying to get up under it, I can not get into position. wtf. Tried various widths of grips, various numbers of fingers under the bar.

Watched the SS video on cleans before I went to the gym today... they make it look so easy :x

Felt dead this morning when I woke up. Not sure if I am sick or its just the lack of calories, but I fell asleep yesterday at 6:30 -> 9:30 then slept again from 12- 8am then again from 9am-> 10:45. Body just felt totally drained. Weird. Sacked up and made it to the gym for intensity day tho

Squat
1x10x45
1x5x135
1x3x225
1x2x255
1x5x285

Felt like the weight was going to dig a hole and bury my ass right there in the squat rack. My 5th rep was even slower than in my previous video. I did keep my stance closer and I am confident that I went to parallel this time. I don't know if 290 is possible while eating this light.

Press
1x10x45
1x5x95
1x3x115
1x5x130

Not bad at all. Pressing plates next time

Deadlift
1x6x135
1x2x225
1x5x265

Felt a lot easier than I thought it was going to. Bar was resting very low in my grip, entirely in my fingers. Hurt a little but, but was able to hold it no prob using double overhand w/ no chalk.

Felt good today, despite some weird intestinal discomfort prior to getting to the gym. At 1900 calories today (including PWO shake), which is a bit more than I have been getting. Going to keep trying to get around this much so I don't get head aches or lose too much muscle.

Squats
1x10x45
1x5x135
5x5x235

Pretty Easy. Felt like my lower back was rounding. I really doubt it actually was, but it just felt "weird". 240 next week should be no sweat.

Bench
1x10x45
1x5x95
5x5x140

Felt pretty good. My form is improving with regard to reproducing a good arch and bar path on every rep.

Row
1x10x45
1x5x95
5x5x130

Easy. Form is not 100% yet, but I can feel the difference between a good rep and a bad one. Mostly in how I pull my shoulders back to start the rep, as opposed to just pulling it with my biceps.

Power Snatch
1x10x45
2x5x55
2x5x65

Fun stuff. Still had some gas in the tank after my normal wo, so I figured I could practice. Just started from the hang / 2nd pull position. Using hook grip. Felt much better than last time. Focused on keeping arms straight and letting my jump move the bar. Will continue to do this when I have energy and on recovery days. Will eventually get a video, but I am probably so laughably bad right now its not worth it.

Recovery Day..... yawn. I might have to come up with something to entertain myself on these days... barbell complexes or something.

Squat
a bunch w/ light weight

Front Squat
Trying out a bunch of different grips. The clean rack position is still very uncomfortable on my wrists, and I can not get my elbows to point forward, they point like 15-20 degrees down
1x10x45
1x5x65
1x5x85
2x5x105

Press
1x10x45
1x5x65
2x5x85

Pull ups
3x5x0

Power Snatch
1x?x45
1x5x65
1x2x75

Cool stuff, form sucks. Getting better and I am enjoying it. Would be awesome if I could use these instead of cleans eventually.