WTF is this, I don't even... Day

Didn't feel well, maybe I didn't get enough sleep.

Squat
2x5x45
1x5x135
1x3x225
1x2x245
1x5x265
1x3x265

Was gonna try to get 3x5, but the bar got uneven on the second set and I said **** it.

Press
2x5x45
1x5x95
3x5x115
1x4x115

Working on getting a little more lay-back. Felt pretty good. Didn't feel like doing my last set here either.

Deadlift
1x5x135
1x3x225
1x2x275
1x2x315

Trying for 5 focusing on good back position. Back looked good, weight felt like a million pounds. Any suggestions besides "stop being a weakling"? Back to having a stronger squat than DL weeeeeeee :\

Intensity Day

Yeah I know this isn't on schedule but w/e...

Squat
2x5x45
1x5x135
1x3x225
1x2x275
1x1x295
1x4x315
1x1x315

My vision got very dim on the 4th rep, then when I got it up, I took a deep breath and everything brightened up again. Kind of cool. Not cool that I went down to fast on the 5th rep and got stuck in the hole. Dumped it on the safety pins. First time I've ever done that... quick and painless though. Did an extra rep because **** you that's why.

Press
2x5x45
1x5x75
1x3x95
1x2x115
1x1x125
1x5x135

Last rep I got stuck about 75% of the way up, so I did a mini-jerk and got it out. It was just kind of an instinctive action, and I felt a slight twinge in my back after the set.


Deadlift
1x5x135

Back felt weird. Didn't wanna push it.

Leg Press
1x8x225
3x6x315

Had some time to kill, so... why not.

Volume Day

Squat
2x5x45
1x5x135
1x3x185
1x2x225
1x1x245
5x5x265

Heavy sure, but 270 next week should go up.

Bench
2x5x45
1x5x95
1x3x135
1x2x155
5x5x165

I still have problems hitting the exact same bar path every time. Some reps felt very good, others... meh.

Halting Deadlift
1x5x135
1x3x255
1x4x275

Didn't want to do full deadlifts, and as it turns out can't even really do partials after volume squats. Pull these all with double overhand, and was able to keep my back aligned. Not sure if I'm gonna go back to rows next week or what. Might try t-bar rows.

Pull-Ups
3x10x+0

Standing Calf Raise
3x10x100

Did these in between pull up sets, cus I was bored.

Recovery Day

Very short workout.

Squat
2x5x45
1x5x135
1x3x185
3x3x205

Bench
2x5x45
1x5x95
1x3x115
3x3x135

Super-set bench and squat to hurry things along a bit.

T-Bar Rows
1x5x45
1x5x90
3x5x115

First time ever doing these, felt pretty good.

Intensity Day

My gym added a new wing onto the building, and moved all the free weights over there. Of course they did this BEFORE adding fans and AC. I live in South Carolina, so needless to say it was hot as a mother ****er in there. Don't know if this impeded my workout at all.

Squat
2x5x45
1x5x135
1x4x185
1x3x225
1x2x275
1x1x305
3x3x315

Was planning on doing 1x5, but I came down to fast on my 3rd rep and almost got stuck. So I cut off the first set. After resting, went back and my 2nd set actually felt better than the first, so I decided I would do a 3x3. Will try 1x5x315 again next week I guess. I am happy with my squat, and am considering intentionally stalling it or resetting it so I can focus on my deadlift.

Bench
2x5x45
1x5x95
1x3x135
1x2x155
1x1x175
1x2x190
3x2x135
1x5x135

Ugh. Not sure what to say here. My bench just sucks on occasion. Very annoying. Did some extra reps to work on grip width, because my spotter commented that my grip was a little close. Shoulder started hurting so I stopped.

Deadlift
1x5x135
1x3x225
1x2x275
1x4x315
1x2x315

Was going for 1x5. This felt pretty good though. Was able to get my chest up and kept a good back position. During some of the reps I felt a tingling sensation on my lower back. I am pretty convinced it was only skin deep and not a muscular issue. My back was never sore, and still is not this morning, so I will assume it's fine. I am most likely going to add halting deads and rack-pulls into my week, most likely on Volume Day. Would like to get my deadlift back above my squat.

it could simply be a case of always being fatigued by squats by the time you actually get deadlifting. as long as you don't stop deadlifting altogether, strengthening your low bar squat should definitely result in a stronger deadlift. the thing about the program you laid out is it uses a "novice type" stimulus (3x5) in an intermediate style program. the reason TM uses 5x5 is because 3x5 is no longer supposed to be enough stimulus to make progress. you can see how the program you laid out somewhat contradicts itself in that regard.

i do think deadlifting and squatting is the hardest thing to figure out in an intermediate program, because they are both so heavy and make the other lift suffer if done too close to each other. if you are truly ready for intermediate progress on squats, one thing you can try is to take deadlifts and squats similarly to how most do the bench and press in TM. squat a full TM week with possibly one moderate pulling workout (speed pulls, 10 rep RDLs or something). then the next week, still squat multiple times, but never go all out, and deadlift as heavy as possible for 1x5 or 2x3 or whatever on one of the days.

The reason I only put 3x5 for squat was because I was planning on it not fatiguing me, I realistically expected to increase the weight every other week. I had not considered the carry over from squatting to deadlifting though.

I do like the idea of a "squat/press centric" week followed by a "bench/deadlift centric" week. I'll see if I can come up with a good template.

WRT me being "truly ready" for intermediate squats... I know that I started TM too soon, in that I was not completely finished with SS gains. I started it because I wanted to do something with a more gradual progression so that I could cut fat/calories. I think it worked pretty well. But now that summer is over, I am eating again. I failed the squat last week due to psyching myself out I think. I am quite sure I have the musculature to squat 315, but my brain thinks I can't for some reason... but that's a whole different issue :P

Each workout alternates upper/lower. First week will progress on squats with DL assistance. Second week will progress on DL with squat assistance. I am not sure about the set/rep ranges though for stuff like RDL and the rows on recovery days. Feel like I could do more reps...

also all the recovery can be 2x5 instead of 3x3. that's where i'd start. i think you had way too much pulling both weeks and some stuff where it didn't make sense. i've never tried many halting deadlifts or rack pulls but i know when rip recommends them he has someone do one in one week and the other the next, alternating (unless they are weak specifically in one part of the pull). he definitely doesn't have them going back to back in the same week as power cleans and then trying a max set of deadlifts the week after. also, starting simple can help when you do run into trouble.

Holy ****

- Leg press there instead of a squat was because I figured my back would be toast by that point in the week/wo.

- 3x5 chins (pulls) with weight vs 3x10 I can do. I've only done +25 lbs but I guess I could start there and progress.

- Swap DL and FS? Why deadlift on "recovery" day?

- Speed DL you recommend 15 singles? I was planning on doing around 60% 1rm.

- Bench and Press on recovery day, should i use my current 5RM weight for 3x3?

- Was considering 3x8 for rows. What is wrong with doing t-bar & pendlay? what do you recommend... bent over bb? single arm DB?

- I guess my problem is I feel like I can do a lot more than I "should". I have problems with intensity, not volume. Or so it seems. I have been spending 1.5+ hours in the gym recently, but I am still missing my heavy PRs. For example, the pull ups on volume day. I always seem to have a little bit of gas left in the tank at the end of the WO, so I figure I wont have problems adding those. Do you think they are adding too much residual fatigue? Is that even something I should worry about? (because i'm not.)

If I deciphered that John Madden play book correctly, It looks like this:

the deadlift part isn't TM, so the second week doesn't go v/r/i. remember my point in the post in the beginner thread was that you may just be exhausted every time you actually deadlift and that progressing on squats should carry over to deadlifts. this lets you be fresh to death to deadlift.

leg press: your back would have been dominated every day of your life imo.
swap deadlift: that way you have more rest between deadlift and 5x5 squat.
speed dl: 15 singles is the first way they're used in PPST.
recovery day bench/press: just use less than your 5x5 weight for 2x5, it's faster.
t-bar/pendlay - nothing is wrong with them. pendlay rows are the same as the row in SS. i would just do those both days.

intermediates take longer to recover and need more to provide a stimulus. it's the reason for the long gap between the volume and intensity days and a workout specifically meant to aid recovery. if you add a bunch of stuff between, you're not letting yourself recover enough to do the intense workout. try it this way before you try adding all the other stuff.

i'd make the second friday front squat into a squat and try to go decently heavy for one set (at least to the 5x5 weight you'll use on the following monday). also wouldn't use 5x3 for that monday squat. make it like a 2x5 with a recovery level weight or so. otherwise, yeah i'd try it out like that. give it a month or two and don't do anything extra and see if you make progress in the deadlift. if you ever feel tired on the day you're deadlifting, drop the speed deadlifts.

If I am looking at it correctly, it still does go v/r/i, just that the DL "v" is the same day as the squat "I" (friday). Squat actually goes V R I R _ R, where the blank is the DL intensity day (weds).

ps. I forgot to change the 3x3 to 2x5

kind of, but the RDLs are more of an assistance exercise and not something you'd use solely as a volume workout to push your deadlift along. honestly i haven't ever seen a texas method routine with deadlifts in the VRI format. usually people are just throwing random sets of deadlifts in wherever they can.

Removed pull ups from week 1, because I know my grip will be fried after doing that many RDLs, Im not gonna want to try and hold my self up.

Taking a break for a few days because my dad is in town, and I also injured my shoulder. I think it happened while benching during my last WO.

Hurts to use my arm when my elbow is behind me at all. Feels like tendon pain. Taking ibuprofen and not using the arm. Will resume workouts on Tuesday.

Yesterday I did 2x10 neutral grip pull ups and ran a mile (12:22 lol). Slight DOMS in my quads today. Still planning on hitting the gym tonite. Will not bench though (Shoulder still hurts).

Volume Day

Starting the new program miles helped me devise above. Went to the gym, and immediately had a terrible feeling because every treadmill in the place was taken. BB area was packed like sardines. Can't wait til I can build a home gym.

Squat
2x5x45
1x5x135
1x4x185
1x3x225
1x2x245
5x5x270

Not bad. First time squatting in my new do-wins. They felt very good. Was able to get a very nice bounce out of the hole. Felt very stable as well. Pretty massive failure on my part to wait this long to get them. Will continue with 275 next week, but it won't be easy.

Press
2x5x45
1x5x65
1x4x85
1x3x105
3x5x120
1x2x120

My arms were feeling like jello. Not sure if this is because I was not resting enough between sets (bro's were rushing me, kept asking how many sets I had. They wanted to curl). It might be due to my 2x10 chin ups yesterday, which did not seem like a big deal at the time, but might have added some residual fatigue. Also my right forearm and shoulder have been quite sore for the past few days. Shoulder did not hurt while pressing though. Will repeat this weight in 2 weeks.

Hang Clean
2x3x45
2x3x65
2x3x75

Obv the weight is loltastic, but I am starting to be happy with my rack position. Pressing the elbows together was the cue I was missing. I was able to get my upper arms pretty well horizontal. Did a few front squats and jerks on some of the reps, just for the fun of it. Will continue doing cleans, will try to get a video next time. My arms were still pretty sore, so I did not do 5x3. Might increase the weight by 10 or 15 next time. Will use chalk, as my hook grip started slipping on the last set due to sweat. One problem I was having was when I was trying to catch, the bar landed more towards the front of my shoulders, then I would kind of roll it back to the proper spot while lifting my elbows. I feel like it should initially land closer to my throat, and I should be able to swing my elbows up much faster. Forearms were very sore, this is a flexibility issue though.

Recovery Day

Had the worst DOMS I can remember yesterday. Running that mile then squatting volume the day after was a bad idea. Oh well, foam rolled my balls off last night so I felt much better today.

Squat
3x5x45
2x5x85
1x4x135
1x3x185
2x5x215

Upper back was extremely tight at first, hence the 3 empty bar sets. Got loose and did the weight. Was considering going heavier, but w/e.

Pendlay Row
2x5x45
1x5x65
1x5x85
3x8x135

Pretty light, very explosive. I think this is a good starting weight. Will go to 140 next week.

Bench Press
2x5x45
1x2x85

Shoulder started hurting slightly. I did not want to exacerbate the injury, so I called it a night.

Best part of foam rolling imo

Intensity Day

Finally convinced my gf to go to the gym. We went to the gym on her campus, and as I'm warming up for squats, they come over the loudspeaker and say they are closing in 10 minutes. Awesome. Got my squats out, then drove over to my gym to finish the WO. Only wo my gf got was helping me load the bar. :\

Squat
2x5x45
1x5x135
1x3x225
1x2x275
1x5x315
1x2x315

I would have really liked more warm-up, but the gym was closing. Got it all out, but form was a lil meh. Will continue to 320 next time though.

Press
2x5x45
1x5x65
1x3x95
1x2x125
1x5x140
1x3x140

"Jerked" the last rep, after it got stuck right above my head. The extra set was push-presses. Considering repeating this weight, or even dropping back to 135.

Romanian Deadlift
2x5x45
1x5x95
5x5x135

Could have gone heavier. My grip started weakening on the 4th and 5th set. Double overhand with no chalk. Will increase by 10lbs next time.

September 14, 2010

Can't really call these workouts volume or intensity anymore, so I'll just put the date as the title.

Speed Deadlift
1x5x45
1x5x135
1x3x185
15x1x205

Pretty easy. Did not need to take a full 30 seconds in between reps. Grip held up pretty well and was able to go fast til the end. Might increase 10lbs next time.

Power Clean
2x3x45
2x3x65
2x3x85
1x3x45

This was supposed to be volume bench, but my shoulder is still injured, so I am not gonna do any pressing movements for a while. Cleans went OK. I quickly realized that teaching myself cleans while wearing a V-neck t-shirt and using a bar with center knurling is a bad idea. My clavicles looked like I had taken a cheese grater to them pretty quickly. I am having a problem where I don't shrug my shoulders up enough when I go to catch, so the bar is coming in contact with my clavicles first. I also think I don't let go of the bar fast enough, so it's not very fluid. Pretty bad.

Squat
2x5x45
1x5x135
1x4x185
1x3x225
1x2x255
2x5x275

Felt like a good weight. Did not grind any reps.

September 16, 2010

First time ever doing a workout where I didn't squat. Pretty weird.

Deadlift
1x5x45
1x5x135
1x3x185
1x3x225
1x2x275
1x1x295
1x5x315
1x2x315

Wore my do-wins. Reps felt very good. Def made a difference to pull fresh at the beginning of the workout. Should probably only add 5 lbs next time though, might add 10 though. Did not get a video, but will try to get one next time.

Hang Clean
3x??x45
??x??x65

Still trying to get the form down. Did a ton of reps. Got a video of a few sets. Saw some obvious mistakes in a few. Here is a video of one of the sets.

Pendlay Row
1x5x65
1x5x95
1x5x115
3x8x140

Easy.

September 18, 2010

Squat
1x10x45
1x5x135
1x4x185
1x3x225
1x2x255
2x5x280

Pretty easy. This feels like a good weight for "recovery".

DB Bench
1x10x40
1x8x60
1x6x80
2x5x100

Weights are combined for both hands (ldo). Did not feel like doing BB bench and risk aggravating my shoulder. This felt ok, as the weight was pretty light and I was able to keep my elbows tucked.

Pull-Ups
1x4x0
3x5x25

Hit my chin while coming down on one of the reps lol. Using a belt with a plate dangling kind of messes me up, because it starts swinging during my reps. Oh well.