MAD9692 Texas Method

[MAD9692]

I decided to start a log after I finished my novice linear progression as detailed in Rip's SS. I have all of Rips's books as well as the DVD and I log onto Rip's forum frequently so at this point I have a pretty solid understanding of the lifts.
I really took my time with SS and milked the shit out of the linear progression.
Because I worked my ass off on SS I didnt want to fuck up my intermediate phase by not having a planned out template.
So-I bought the Common Sense Strength & Conditioning Templates by Lee Baker. The templates are great and really easy to understand. Andy spells out what you need to do - so theres little thinking to do. Even better is that you can pretty much use the different templates forever- so when one runs it's course you can switch to another one.
This log will be based on Andy's version of the Texas Method (The Charlie Sackett Program)

Here's where I started with SS:
5'11 175lbs
Squat: 1RM 265
Press: 1RM 155
Deadlift: 1RM 385
Bench: 1RM 225
PC: 1RM 175

5'11 215lbs
Squat: 1RM 380
(Last working sets I stalled at was 340lbs. I couldnt get more than 2 sets of 5 of 340lbs and thats when I decided to make the change to the TM)
Press: 1RM 185
Deadlift: 1RM 415
Bench: 1RM 285
PC: 5x3 185

This took about 5 months but with about 8 weeks lost due to injury, vacations, a nasty flu and the holidays.
My goals for 2009 are:
3RM 405 Squat
3RM 315 Bench
1RM 450 DL
1RM 225 SP
and to not weigh more or less than 220lbs while doing so.
Pretty aggressive- but what the hell.I didnt think I would gain as much from SS so who knows.

[KSC]

Lee "Andy" Baker is also known around these parts as KSC :-)

[MAD9692]

I missed yesterdays workout because of a late work day so I made it up today. I havent trained heavy in about 2 weeks because of a work trip so today felt a little weird.

3/17 B/W 210

Squat 5x5 @ 315
Bench 5x5 @ 225
P/C 5x3 @ 170
Pullups 3x5

[MAD9692]

This whole week is a wash because of a hectic work week. I hope to get back on to the program on Monday. I did what I can in the garage on Thursday night to keep some sort of conditioning.

3/19 B/W 211
Squat Clean x 3/Front squats Worked from 185lbs up to 215lbs
PR! First time I ever Squat Cleaned 215

Snatches 1x1 - worked up to 135lbs

[MAD9692]

Unfortunately a week after I decided to start a journal I had a pretty intense month of work. Late night business meetings and long days coupled with a lot of drinking, cigar smoking, and poor eating.But now its done and I was finally able to get myself into they gym for a good workout.
The good news is that I only lost about 10-12lbs from my 220lb max weight. Which means that the weight i gained from my SS novice program is here to stay. Bad news is that I feel weak as shit. Oh well- life gets in the way sometimes.

Tuesday 4/7 -- B/W 209
Squat 5x5 315lbs
Bench 5x5 225lbs
PC 5x3 155lbs

[MAD9692]

Friday 4/10 B/W 209 Recovery Day

Squat 2x5 225
SP 5x5 155
Power Snatch 5x3 135 Worked from 95 to 135
Pullup 3x5 Super Set w/ GHD
GHD Situps 3x10

[MAD9692]

I was bored today and I felt like doing something.
I'm really out of fucking shape.

3 Rounds of Crossfit Warmups.

[MAD9692]

Monday 4/13
B/W 212.5

Squat 1x5,1x4,1x3 @ 335lbs
Squat- Back off set 1x10 @ 225lbs
Bench 3x5 @ 230lbs
Bench- Back off set 1x10 @185
Power Clean 5x3 @ 185lbs

Im gonna do a week of SS Novice linear progression to get some of my strength back.
I ate very well today.

[MAD9692]

Tuesday 4/14
B/W 211.5

Chinups 5x5

[MAD9692]

Friday 4/14 B/W 210
I have to change things up. I dont really like to bounce around from routines however I'm just really fucking bored of the current routine. I've been doing nothing but the 5 basic lifts since September and lately my desire to train has been kind of weak. So Im going to start doing CF style workouts with an emphasis on Strength. I did this today and I had a lot of fun- so I'm gonna stick with this for awhile and maybe get back to the Texas Method in the winter.
Im gonna base my workouts on KSC's Hybrid Strength & Metabolic Conditioning Routine as detailed in his eBook. The layout is very easy to understand and provides alot of room to focus on the exercises you like. Very well written template.

CF Warmup
Snatch 6x1 160lb Worked up to 160lbs
Press 4x1 185lbs Squat Cleaned each Rep. Worked up to 185lbs
P-Press 4x3 185lbs Squat Cleaned each Rep. Worked up to 185.
Jerk 4x5 135lbs Focused on Speed.Squat cleaned each rep.
OHS 1x10/ 1x12/1x15 95lbs PR for reps.
Light weight however I usually suck at these and now I feel very comfortable.

[MAD9692]

Saturday 4/18
B/W 210
Bench 3x5 245lbs
Front Squat 3x5 185lbs
Chinups 3x6
Thrusters 1x30 95lbs 30 Thrusters for time. I forgot to set the time but I did them non stop.

[MAD9692]

Tuesday 4/21
B/W 210

Squat 1x1, 1x2, 1x3 335lbs
PC 5x3 205lbs PR!! - worked up to 205
Deadlift 1x5 365lbs

My squats felt weak today. Lack of milk I'm guessing.

[MAD9692]

Wed 4/23
B/W 209

Squat 3x5 @335lbs
Bench Press 3x5 @ 250lbs
Deadlift 1x3 @ 385lbs (couldnt get 5)

[MAD9692]

Monday 4/27
B/W 211
One of my buddies was visiting this weekend. I BBQ'd great food and stayed drunk for 3 days/nights in a row. Good times.

Squat 1x3 & 2x5 340lbs I don?t know what went wrong on the 1st set
BP 3x5 255lbs BP Felt weak today
PC 5x3 185lbs Cleans felt explosive

[MAD9692]

Tuesday 4/28
B/W 209
Press 3x5 155
Press 1x1 175
Deadlift 1x5 375
Pull Ups 3x6
I should have ate more today

[MAD9692]

Thursday 4/30
B/W 211

Going away for the weekend - Squeezed in a quick 40 minute workout.
Squat 1x10 315lbs PR
Bench 1x11 225lbs
Deadlift 1x2 385lbs

[MAD9692]

B/W 211
5/5

CF Football Workout
Squat 1x5, 1x4,1x3 @ 345lbs (Couldnt get all the reps)
Back off set 1x5 @ 225lbs
Bench 3x5 @ 225
CF Football Daily WOD
3 Reps Push Press @ 185 lb(cleaned first reps)
6 Pull Ups (Chest to Bar)
9 Push Ups (Clapping)
I must have hit my watch during the cleans because my watch stopped after 1 minute

[MAD9692]

5/6
B/W 209

Deadlift 1x4 405lbs PR
Power Shrugs 2x5 @ 415lbs and 1x5 @ 435lbs (First time doing power shrugs)
Weighted Chinups 3x3 @ 25lbs (I suck at all chins and pullups- always have)

[MAD9692]

Thursday 5/7
B/W 207.4 I've been eating very very clean since Tuesday and the BF is melting off. Going away on vacation in 2 weeks and I just want to get rid of the gut. Strange that I am actually getting stronger. Maybe it's because I really upped the whey protein?

CF Football Daily WOD
4 Rounds - 15 95lb Power Snatches/ 400M Run 15:51

[MAD9692]

Friday 5/8
B/W 206.4 CF Football Total- I ate well but I should have ate more. I should have had an additional 50lbs.
1270lb Total
PC 1x1 225 PR by 20lbs
Squat 1x1 365
Bench 1x1 275
Deadlift 1x1 405 No Straps - Tied PR

[MAD9692]

CF Football WOD- Im really liking this site.
Saturday 5/9
B/W 207.6
150 Push Ups 7.07

*Everytime you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.

Looked easier than it was. Im outta shape- slowly getting it back

[MAD9692]

Monday 5/11
B/W 208
I have no idea what happened. I ate perfectly today I was motivated and when I went to the gym I was weak as fuck- felt like a waste. I may be overtrained from the CF Football stuff or it may be that the running is making me weaker. I was supposed to PR today at 3x5 @ 350lbs- not even close.
Squat 2x2 @ 350 1x3 @ 320 1x5 @ 275
SP 1x3 @ 165 3x5 @ 135
Power Shrugs 3x5@ 315
Shitty workout.

[MAD9692]

Tuesday 5/12
B/W 205.2
I think the low amount of carbs may have been the problem yesterday as I woke up at 205.2lbs today. After the vacation I'll get back to stuffing my face. In the meantime its nothing but steaks, ground beef, chicken, veggies and fruits. I've been eating well over a 1lb and half of beef a day and still the gut is disappearing.

Bench 3x5 255lbs
Dips 3x12
GHD Situps 3x12
Rev Hypers 3x12

The tendinitis is killing my benching and chins- I'm gonna switch to presses and weighted dips for a month and see what happens.

[MAD9692]

Thursday 5/14
B/W 207
The elusive 3x5 350lbs squat - Still eating Paleo- I think that?s the reason. Lack of Carbs.
Squat 1x4 2x3 350
Press 1x4 2x3 170
Deadlift 1x1 435 Got it up to just below my knee but I couldn?t finish the Hip extention- Back rounded pretty good on this one.

[MAD9692]

Friday 5/15
B/W 205.2
CF Football workout + I added some shit
Bench 1x5 2x3 260
Bench 1x15 185 Back Off Set
Bench 1x15 135 Back Off Set
PC 5x3 195 Worked up to 195 - Fried from the Benching
Chins 8,7,5
Sprints 9 Uphill

The massage seems to have cured my tendinitis for the time being.

[MAD9692]

Saturday
B/W 207
CF Football - My hamstrings tweaked from yesterdays sprints so I skipped the sprints today.
Thrusters 1x50 135lbs For time- My watch shut off when I cleaned the weight to my shoulders
Abmat Situps 1x50
Kipping Pullups 1x10

[MAD9692]

Monday 5/18
B/W 207
I am sore as all hell. I had to eat a lotta carbs yesterday so I could feel better. It worked a little.
Squat 3x5 315lbs No Belt or shoes.
Press 1x3 & 2x2 170lbs
Press 1x10 135lbs Back Off Set
CF Football WOD "7 minutes left; down by 6"
135lb Thrusters 12
Pullups 20
SDHP 27 (Subbed for rows)
Burpees 16
Score: 75

[MAD9692]

Wednesday 5/20
B/W 206.4
I was bored so I tried KSC's Powerlifting Program.
It Felt great.
I need to start bringing a log with me and filling the %'s before I start.
Speed Benches 10x3 135 45%
Bench Back off set 1x15 185
Press 3X5 135 73%
Power Snatch 5X2 105
Tbar Row 6X12 135 (3 Plates) I worked up to 3 plates and drop setted back down

Felt like an old school BB day. Was actually very cool. I'm gonna drop the snatches next week.

[MAD9692]

Thursday 5/21
B/W 206.4
Box Squat 12x2 190lbs 50%
Speed Pulls 10x1 255lbs
Reverse Hypers 3x10
Decline situps (Weighted) 3x10 35lbs

All Sets were done on the minute. First time doing box squats. Pretty cool.
I definetly could have gone alot heavier.