Going to give it a few more weeks just letting my body get used to the compound lifts and slowly increasing the volume and weights, then plugging my numbers in and starting either 5/3/1 or Texas Method
Overhead Strict Press
Bar x 10
95 x 5
105 x 3 155 3x5
155 x 4 failed on the 5th rep. Increasing my press weights too fast like an idiot, dropping back to 145
Clean and Push Press
135 3x3
Farmers Walk
70lb kettlebells 50m 5 sets
Kettlebell clean and press
3 sets 10 reps 35lbs
DB Side, Front, Underhand raises
10 reps each without putting down the dumbbells, 3 sets
Face Pulls
3 sets of 10
At a new gym for the first time so kind of just winged this workout. Didn’t have Farmers handles so the farmers carry was way too light
Forgot to post my last couple of workouts. Basically I was just finding my 5RM for the lifts so I could start Texas Method.
Bench 265x5
Squat 315x5
Deadlift 315x5
OHP 165x5
Starting Body Weight: 190
I know. I lost weight. I’m sorry. I decided I don’t want to look like shit anymore so I’m going to lean out a bit while I get back into this. I read a lot of positive things about body recomposition in de-trained lifters, being able to gain substantial muscle mass in a caloric deficit for the first few months. So let’s see what happens
For those of you who’ve never heard of Texas Method. Basically it’s 3 workouts
A) Volume Day
Squat 5x5 @ 90% of 5RM
Bench 5x5 @ 90% of 5RM
Deadlift 1x5 @ 90% of 5RM
Day Off
B). Active Recovery Day
Squat 2x5 @ 80% of workout A
OHP 5x5 @ 90% 5RM
Chin ups 3 sets to failure with 5 minute rest
Back extensions 5x10
Day Off
C) Intensity Day
Squat 1x5 new PR
Bench 1x5 new PR
Power Cleans 5x3 @ 90% of 5RM
Two days off, recalculate, repeat
Going to add in a couple of supplemental workouts but nothing crazy, probably mostly conditioning and abs until I see how I’m recovering from this.
Time to get back on the grind and get my strength back to where I was
Program calls for 1x5 at 90% of 5RM since you’re already taxed from the squats. I personally don’t feel like that is enough volume. So I do an AMRAP with that weight. Maybe I’m right maybe i’m an idiot but it’s worked for me in the past
Failed because my grip slipped. No chalk at this gym and I have the grip of a new born baby.
Calf Raises
3 plates 5x12
Leg Extension Machine
60lbs per leg 3x10
First volume day down. Everything felt really good. Just forgot how long these workouts take.
Supposed to be a rest day according to the official Texas Method, but I feel like there isn’t enough back work in the program so I added this in.
Pendlay Rows supersetted with Weighted Chins
185 x 5——5 x 50lbs
185 x 5——5 x 50lbs
185 x 5——5 x 50lbs
135 x 10—— 7 x 25lbs
135 x 10—— 6 x 25lbs
135 x 10—— 5 x 25lbs
Farmers walk with trap bar
225 lbs 50 meters 3 sets
Single arm lat pull downs
3 x 10
Single arm cable rows
3 x 10
Haven’t programmed my own accessory work for hypertrophy literally ever. Would appreciate some feedback if what I’m doing is retarded
