Worst work out Ive had in awhile. Missed a rep on squats which is balls. Felt tired and weak all around. Lots of possible reasons.

Squats 5x5 165 195 235 285 330x4 (didn't attempt rep 5)

Bench 5x5 115 145 175 205 240

Row 4x5 135 165 195 225

My lower back was really fatigued going into this work out. So I did what any one would do and I attempted a 1rm for deads. It went as one might predict a 1rm attempt would go with a fatigued lower back. Going to deload next week so hopefully I will be back on track after that.

Squats 4x5 165 195 235 235

OH press 4x5 65 85 105 135

Deads 3x275 1x335 1x375 1x415 Fx465

Hypers 2x10

On the failed dead I was fast off the floor but when I got to my knees my back was not able to pull past. I think I have this in the bag after I deload but I probably won't go for a max again until I think I have a legit chance at 495.

How about a before and after pic post? Your progress has gotten pretty ridiculous.

It wouldn't look that sweet since I have a pretty high bf% I'll see what I can find though.

Deload week is fun, especially since its spring break. I am occupying my time by gambling, drinking whiskey and re watching old UFC fights. I have some pictures from around 8 or 9 months ago no real legit before pictures or now pictures though.

Squats 3x5 135 165 195 1x10 245

DB incline 2x5 60 80 1x1 90 right arm not cooperating

DB flat bench 1x2 110

DB row 2x5 110

New favorite post work out meal is chocolate milk and meatloaf. Delicious 2k calories.

Here are some pictures for the pleasure of gays and fat chicks.



Before I lifted weights, I weighed somewhere between 170-180 I think. After that pic I found poker and weighed 40 pounds more with no extra muscle but I can't find pics of that





Those two are from 9 months ago. I weigh about 205 in those pics I believe.





These two are from today. I weighed in at 227 today. Hopefully I will at some point this year be happy with my b/s/d numbers and then I can cut. I love me, no lie.

Where's your chest LASER?

dunno, probably why I suck at pressing movements

I think I'd gasm over your back.

Crappy work out which sucks. Just got done with a deload week and I loaded up on calories and got tons of sleep the last few days so I thought I would fly through this workout. I may need to start looking for another program. Not sure if I should look to be switching up exercises or switch to more advanced programming. I don't think I have set any prs in almost 4 months. I did take almost 1 month off which screwed me up but I figured I would have hit some new prs by now.

Squats 5x5 165 195 235 285 325 hard final set thought I was gonna fail on the last rep

Bench 5x5 125 145 175 205 245(failed on 5)

Rows 4x5 135 165 195 230 hard last set here as well and I just reset this exercise

OK it is time to change programs as this is not working. Suggestions welcome. Off the top of my head I can go to periodization like madcows advanced 5x5, westside template, shieko (don't know if I have enough time to spend in the gym for this) or more intermediate programing with different exercises emphasized.

Squats 4x5 165 195 235 235

Incline Bench 135x5 165x5 195x2 225x1 just wanted to see where I was at on this

Deads 245x5 295x3 335x1 385x1 435x1

I still think you have some gains left on linear programming...as to what you wanna do, I dunno. I might try more sets across so you can get a higher average intensity. Honestly it doesnt seem like you are getting a ton of work in with ramping sets.

-Mike

Yeah I can obviously get back on Texas method and do it that way. It was the last program I was getting gains off. The ramping sets worked so well the first time that I am disappointed that I failed to even match PRs using that program this time. Will have to think about the best way to go about this.

OK so ramping sets are out. Did a work out today and liked it so will probably stick with something similar.

Box Squats 8x2 @ 275 actually have a below parallel box now which is cool

Bench 6x3 @ 235

Pull ups 3x5 @ fat azz weight

Cable row 2x5

I am thinking will get back on a Texas methodish program. I think I will change exercises more often though to fight off boredom and set more PRs. Something like:

Volume
Box Squats 7x3 or 8x2 do these for a while

Bench 5x5/8x3 or

Pull ups 5x5

Recovery

Font Squats 3x3 ??

OH press/Inline Bench 3x3

Deads/Speed pulls

Intensity

Squat 1-5rm PR (or should it be box squat if I am doing that for volume?)

Bench 1-5rm PR

Pull Ups (go for more volume again here or a heavy set??)

Thoughts and ideas would be appreciated.

wat are your goals right now exactly?

-Mike

Bench 300 Squat 400 Dead 500 then cut

I dont think pullups are gonna do much for your goals (hence why ive pretty much cut them out of my program)...I think for a back movement you should be doing deads, good mornings (from pins or chains if possible), rows, power shrugs, or rack pulls (maybe some power cleans if you are good w/ them). Maybe you could throw some pullups in on your recovery day.

As far as Texas Method, I personally still don't think it has enough volume to be optimal but its still a really good program. I think its strengths are its ease of use and how its setup to give feedback on what is causing progress to stall.

I dunno thats my thoughts for now, gl

-Mike

So would you be doing sets across like 2x per week? Say on the first and third day and a lighter day in the middle? I can only lift 3x per week for ~1 and 1/2 hours until May most likely. I agree about the pull ups, was thinking I would at least need to add rows in. I'll have to think about this some more.

Yah I mean obv pullups are great and Ill throw them back in once my deadlift gets where I want it to be..but not helping my goals right now.

If you can do sets across 2x a week that sounds good. If you can only handle 2x/8 days (what im on) or 2x/10 days (what ill probly move to eventually) thats fine too. The only reason I dont like TM as much is because I dont think most people need a week to recover from the volume workout.

-Mike

Felt like a good work out. I like front squats but I think I may need some work on my form. I have done very few of them in the past.

Front squats 3x3 @ 175

Incline Bench 3x3 @ 205

Speed Pulls 15x1 @ 235

Hypers 15x1

So what has been lagging, your bench?

Everything, I did not match any of my prs on the previous program so I am changing it up.

also hypers last work out were 2x15 not sure what I was writing.

I am switching things up as well, mostly b/c of my pathetic bench. I see youre still going to do something for the same body part 3x/week (if im reading correctly). Im wondering if decreasing the frequency for a bit could help. I think perhaps after making big gains, maybe more rest is needed than 48hrs before hitting it again.

Well I am planning on doing hard sessions on Tues and Sat and a lighter session on Thurs. If I feel like I am to fatigued from that I may expand it out to 3 sessions per 8 days instead of 7.

It should look like this at least for the first few weeks:

Tues

Box Squat 8x2

Bench 6x3

BB Rows

Thur

Front Squats 3x3

OH press/Incline 3x3

Speed Pulls/Deads

Sat

Squats 3x5

Bench 3x5

DB rows 3x Reps

Will try to adjust after a few weeks if I need more volume or more rest.