For now it isn’t small… 
Pretty good session. Thought the 18 reps of bench two days ago was going to slow my recovery, not sure but dnt really care.
Recovery Squat:
Incline Bench: 45x10, 65x5, 85x5, 115x3, 135x1, 160x3, 135x10.8
Succesfully accomplished the objective of today’s workout. Next week 165x3 but probably only gonna get 2 reps, always like this. The 11th rep of 135 was 2 inches from lock out, form was broken and the bar went out of its designated straight path.
Squat: 175x3x5
Easy. Just hope the recovery squat will actually help me to completely recover.
Dumbbell Bench: 80x6, 130x6, x5.5, x5.5
Triceps kept dying on me.
Curls: 65x3x10
Followed immediately by -
Pullups: BWx4x6
Great pump for bicep
Another week gone by, another intense squat coming up, another 2 days filled with apprehension in trepidation.
[quote]Macmade wrote:
@austin
^lol, @Austin, I guess you posted a long msg then TNation screwed it up?
Ohh man wtf…
Lol
I basically meant with my “more volume” comment was more actual squatting volume in your workout. A workout dedicated to squats, front squats and leg presses. Then if you really wanted a second squat day each week you could have a speed/dynamic day. This current high frequency program doesn’t seem to be working too well for you.
I used to do that for westside. Idk man, imma give more tries for this high frequency thing, I know it can work for me cuz it did before and i just gotta get the recovery and percentage for volume day right.
Legit businesses at school weightroom
Blood Pumping:
Pushups: BWx10, 35x10, 45x2x10, 35x10
Always gives me good pump
DB Row: 65x3x12
This is cardio
Pullups: ~30
In random sets
Pushed something like a prowler around for a little bit and now scared of not recoverin :S
I didn’t want to have to do this, but here’s a highly NSFW take on why you’re nowhere near any danger of not recovering. Enjoy. 
[quote]Macmade wrote:
Pushed something like a prowler around for a little bit and now scared of not recoverin :S [/quote]
serious?
[quote]fr0IVIan wrote:
[quote]Macmade wrote:
Pushed something like a prowler around for a little bit and now scared of not recoverin :S [/quote]
serious?[/quote]
Nah, if I was serious I wouldn’t have the emoticon after it. I was just exhausted with sore throat, hunger and a little bit of cardio which makes me kinda dizzy. *not fit.
[quote]hastalles wrote:
I didn’t want to have to do this, but here’s a highly NSFW take on why you’re nowhere near any danger of not recovering. Enjoy.
http://chaosandpain.blogspot.com/2010/05/overtraining-part-2.html[/quote]
I don’t know what it is for me but my squat just isn’t recovering at higher percentages of volume. My bench and deadlift are going fine though I haven’t deadlifted seriously in a while now (but still going for 275x10 next time).
I’m not a firm believer in overtraining myself (XArena is…) but something about this routine is screwed up. It’s not something easily expressed without going through the routine, but maybe you can understanding if you consider trying Texas Method for squat yourself. Like I said, Imma see how the next intesnity squat session goes then decide wat I will be doing for this period of squat depression.
P.S. the chinese atheltic programme is highly selective, those guys were probably chosen at a young age with the perfect build and “system” for lifting. e.g. just look at the chinese gymnastic team.
I agree with Macmade. The chinese athletic programs are VERY selective. When children are born, they are chosen whether they will be olympians or not, and what they will be best at, they live and breathe there sport every day. Like in many other asian and european countries
I did Texas Method for about a month a while ago. (Program-hopping…) Volume day’s 5 x 5 was 90% of the last intensity day’s 5RM. Recovery day was 90% of the volume day. I did a fair amount of assistance work too.
Making all 5 sets was pretty brutal but it worked well, although I’m seeing better results with what I do now than with it.
Do what works for you
3x5 @ 230 doesn’t work for squat either…
Intense Squat:
Squat: 135x5, 155x5, 185x5, 205x3, 225x1, 245x1, 290x1
No PR. Warms felt heavy.
OHP: 65x5, 95x1, 115x2, 95x9
Imma do rep prs for this exercise. Going for more weights kill me.
Deadlift: 135x5, 225x3, 275x10
Not the best form. Did this in 1:30 minute. E1RM is 367 but i dnt think I can get it.
Pullups: BWx16
Good.
Volume day 225x5x5 like before. I will not give up on this. Never.
Wait, didn’t you just do 225 5x5? You know you’re supposed to push the volume day, right? If you don’t impose a bigger stress that last time in some way or another than your body will have no reason to adapt.
There’s no point in putting more stress on my volume day if my intense day is getting weaker. At least 225x5x5 always give me gains, im ditching texas method if not.
I think your intensity day isn’t getting weaker, it’s just staying the same. Course you know your body better than I do…
You should try 5/3/1. It’s pretty cut and dry
yeah, 5/3/1 or some program that only max out once or twice a year.
5/3/1 (Y)its fun
Volume day again, if I don’t get strength gains, i should at least be getting bigger legs doing these volume squats.
Volume Day:
Squat: 135x5, 185x3, 205x1, 225x5x5
Felt tired and numb towards the end. All out recovery now.
Bench Press: 115x2x5, x20
Easy, last two close grip.
Dumbbell Rows: 50x7, 75x4, 100x2x8
Hard enuf for my grip though.
Pullups: ~15 bodyweight
Pretty good day, incline on sunday.