Sore hammies

3/12/13

Pendlay Rows

170x5x3

RDLs

195x5x3

3/15/13

Squat

440x1x3

Bench

260x1x3

Close-Grip Bench

215x3x3

I think the RDLs on Tuesday fucked me over today. My hamstrings still had some residual soreness from Tuesday even though I made it a point to eat real well this week and do soft-tissue work on them. I’ve always thought I should be doing them because Justin Lascek of 70’s Big says they’re the bees knees but I’m not so sure that I need them. My hamstrings are pretty well developed muscle-wise.

Also, I didn’t eat a banana like I usually do before I train so not sure if that had some effect here. I wanted a triple as normal on squat but the first rep’s speed was slow such that I didn’t think I’d make the triple so I just stuck to singles. Maybe a triple will be in the cards for next week but more than likely it’ll be singles from here on out.

First single on Bench was a lot slower than it should be so I decided to stick to 3. I’ve been getting a lot more leg drive lately in Bench and I’ve pretty much accomplished by planting my feet as far back under the bench as they’ll go. It’s pretty cool to finally be able to feel force transferring through your feet into the ground.

Knees!

2/25/13

Bench

215x5x3

Pendlay Rows

170x5x3

2/26/13

Squats

365x5x3

I’m not surprised that I had to switch to triples last week for bench volume. 215 was pretty tough for fives. I’m working on touching lower on my chest. I feel like I’ve been touching too high for a while, leaving the pecs out and beating up my shoulders. Going to try for five singles of 265 again this Thursday.

Focused on shoving my knees out on Squats. The first couple reps looked good on camera. I think I need to focus on mid-foot in conjunction with the knees.

Turkey and Stuffing

11/26/12

Press

150x5x3

Bench Press

200×5
205×5
210×5 

Pendlay Rows

135x5x3 (These were done super strict) 

11/27/12

Squats

305×5
325×5
345×5 

First normal week of training after the extended break due to China trip. Ascending volume on Squats and Bench to allow my body to adapt to the volume and intensity. Dropped accessory work after squats this week for extra recovery. I hope to hit the following on Friday: Squats: 405×3, Bench: 230×3, Press: 175×3, Deadlift: 405×3.

Video of last squat set

Thoughts on the Texas Method Split Template

My old routine that I was on since the end of my Starting Strength days, continued into Texas Method, was laid out thusly:

Monday: Volume Squats, Volume Bench/Press
Tuesday: Accessory Day, RDLs, Chin-ups
Wednesday: Light Squat, Medium Press/Light Bench, curls etc.
Friday: Intensity Squats, Intensity Bench/Press, Deadlifts

I’ve now spent two weeks on a Texas Method Split Template. If you’re not familiar with the Split template you can read more about it in the Texas Method: Advanced by Justin Lascek (buy HERE, highly recommended). It looks like this:

Monday: Upper Volume, Bench/Press, accessory work
Tuesday: Lower Volume, Squat, accessory work

Thursday: Upper Intensity: Bench/Press
Friday: Lower Intensity, Squat and Deadlift

My program based on this template has looked like this:

Monday: Press 3×5, Bench 3×5, Pendlay Row 3×8
Tuesday: Back Squat 3×5, Front Squat 3×3, RDL 3×5

Thursday: Press 1×3, Bench 1×3, Curlz etc.
Friday: Back Squat 1×3, Deadlift 1×3

A few notes on my program: I’m currently attempting to increase both Press and Bench each week. This is an experiment of mine and is not really something Justin recommends for everyone. I also added Front Squats on Monday because I have a theory that I’m quad weak.

I’m really enjoying the Split template. It allows me to get in and out of the gym in an hour to an hour and a half (coupled with the decrease in volume) vs the old routine. The volume is the most time intensive part of the Texas Method and splitting this up between days really decreases the amount of gym time required.

Another aspect of the split routine is that it allows for more accessory work. After volume work is completed on monday and tuesday there’s room for several more exercises which I’ve filled with Front Squats, Pendlay Rows, and RDLs. The Accessory day in the old Template was setup to accommodate these kinds of exercises. The problem I had with it was that I was less motivated to drag my ass into the gym on Tuesdays since I wasn’t directly contributing to progress on the big lifts. Now everyday is either Volume/Intensity for a lift so I have no issues getting in to work.

The only disadvantage I can see to running this template is that you have less wiggle room as far as recovery is concerned. On the old template you had 3 days to recover from Volume day (includes the light day). Now on the Split template you only have 2. So if you have one night of really bad sleep/day of crappy eating it can have a bigger effect on the week’s progress vs when you might have had one extra day to fix things (See the update below for a clarification).

To review:

Pros:

– Less time spent at the gym
– More time for accessory work
– More motivating since every day contributes to a lift’s progress

Cons:

– Less time to recover (if you train on Friday instead of Saturday)

I’ll be staying on the split template for the foreseeable future.

Update:

Regarding the only disadvantage being recovery time, Justin chimed in,

Hey dude,

Note that Chris/Mike routinely do their Intensity Squat/DL day on Saturday. so they train Monday, Tuesday, Thursday, and Saturday. This gives them the extra day of rest (and the same as the old template).

–Justin

I personally can’t train on Saturday’s since I lift at work and getting a membership at a second gym on Saturday’s would be too expensive. But if you can, absolutely do this.

Row row row your row

Press

145x5x3 E to the Z

Bench

200×5
205×5
210×5 

Pendlay Row

175x8x3

Another late day workout. The Press volume was insanely easy. I think my upper body’s a lot stronger.

Rows felt pretty good and looked pretty good. I have a feeling my upper back and lats are gonna be pretty damn sore tomorrow.

Thinking about dropping some fat via carb back-loading. May cower away in fear if it might mean losing strength

Training – Tuesday, March 13th 2012

Mobility

Barbell shoulder smash

Lacrosse ball to Pec Minor

External Rotation band work

RDLs

200 X 5 X 3

Pendlay Rows

150 X 5 X 3

Last night I attacked my shoulder with just about every relevant mobility wod. Did not have a barbell on hand so I substituted my cast iron for the barbell. Worked okay but today when I used an actual barbell it was waaay more painful. After testing, doing the wods, and re-testing my rack position was noticeably better. I’m going to do the same mobility routine every day before I lift and see if it improves the asymmetry in my squat form.

My pec minor and anterior delta are super sore from benching. I’m set to Press tomorrow, hopefully for a PR.