Mikes SnC/Power--Texas Method

[Mike H]

Hello all! Very happy to be participating. I'm a military dude (AF 16yrs.) who has done a lot of different protocols to include CrossFit. Consider me a generalist for the most part. I've been a practitioner of the Olifts for about 13 months now and have used Coach Ruts MEBB since Oct 09. Mixing it up is not a problem. I have a gym at home and my work place has a nice set up. When I go out of town I can usually find a bar and weights--so I work DL, CLNS, PRESS and SQTS. It's been a mixed bag of Performance Menu, NoviceSS and MEBB. Much thanks to those fine programmers!

I'm moving onto the Texas Method (3day a week) for a couple months. I'll detail my progress below in hopes it helps someone or in turn someone can provide me some genuine guidance. If anyone is interested I have the next 30 days programmed out in excel...i can send it your way. My stats are below. I'll be posting some vids soon.

AGE:39 going on 40
HGT: 6'5"
WGT:220-230
GOALS-Strength and Power

1RM's in lbs.
BACK SQT-275
DEADLIFT-410
PRESS-140
PWR CLN & JERK-225
SNATCH-165

JAN 18 TM session (not sure if this day should be 80% or 85%) in Practical Programming Pg. 179, 1st para, it states for TM, Wed should be Low Vol/Low Int, suggested @ 80%. 80% is Med Int. to me. Low would be about 70%.
BACK SQT-5X5 @ 80%
WGT RING PUSH UPS-5X5
PWR CLNS 5X3 @ 80%
DEAD LIFT 1X5 @ 80%

[beast]

You should continue the novice program for at least a month or two more, even if you do the 3*5 twice a week. You're underweight for you're height, im about 6'4 and it was only until I got to about 265 that I started to gain some proper strength from the program.

[Mike H]

Beast thanks for the concern. I’d say your characterization of my height to weight ratio is just that…a characterization--No offense meant. Believe it or not some BMI’s have me as borderline over weight. I’ve been heavy (245/250)…heavy and I don’t get along. I’ve got physical requirements for my occupation and being heavy doesn’t fit well. Being strong and power do along with being able to run a bit here and there with kit. Having a solid strength to weight ratio is IMPORTANT!

If you look at my numbers I’m just right at about the intermediate weights, thus the programming approach. Also I’ve been involved in some form of formal conditioning for the past 16 years. If you don’t mind me asking, what’s your SnC background, are you a coach?

[IlPrincipeBrutto]

Hi Mike,


SNATCH-165


Congratulations on that.

Can I ask you why you are planning to move to TM for just two months, rather than taking it for as long as it will give you progress ?

IPB

[beast]

Mike i'm sorry but you're squat and pressing numbers show someone who has being doing weights for about 2 months. Im not a coach, its just i did the same mistake as you. However you're deadlift and pulling is quite good compared to you're other lifts, so i'm sure you're capable of getting much stronger on your other lifts. How come you don't list your bench? Is is not functional enough? Sorry couldn't resist. You are a strong guy, just don't waste it!

Thanks

[Mike H]

IPB-thanks for the props on the snatch. I worked hard on that and was told in the beginning it couldn’t be done considering my age, height and lack of experience.—it took about 10 months as a beginner and mostly self taught. I did have some coaching at SD CrossFit, Online w/ Coach B, and Nate Holiday.

I’m taking a seasonal perspective on this. I’m really not interested a this time in gaining a 350+BSQT…I know that might sound a bit contradictive to the programming but it is what it is. I still have Olifting goals I want to reach by the end of the year plus like I said in my post above I really can’t camp out on the pure strength moves for months at a time. I have occupational and testing requirements throughout the year that require me to have higher oxidative capacity than just pure strength.

With all this said I’d be totally interested in hearing folks take on the ability to kill both birds with one stone. I’m a competitive dude and I’m looking for respectable results on both ends (oxidative/strength). I know to some that might sound unreasonable but I believe it can be obtained. Thanks for the comments!

[Mike H]

Beast-Blending Olifting gains and strength gains as an amature is a tough gig. Progress on one end or the other is going to suffer. That’s life for me I know this. I can tell you though that once I became proficient in the Olifts all my physical abilities starting firing off. If you look at my lifts as a whole and understood my other physical capes I’d say I’m doing alright for a husband, father of 3 girls and a fulltime mil. dude. I will admit my BSQT is weak comparatively speaking…that’s why I’m here brother.

Bench is not listed for several reasons. I’ve seen a lot of dudes get hurt push weight in that manner. I do weighted push-ups because I’m tested on the standard version of those. The movement is more practical to my everyday life…getting in the prone and pushing up from the dirt is part of my life. Finally, I efn hate the bench press…always have. I’ll leave it at that…keep training hard brother!

[Mike H]

WED 20JAN TM SESSION

LOW VOL/LOW INT.
FRONT S.QT-3X3@65%
PRESS-3X3@65%
BACKEXT/GHR-5X10
WGT SITUPS-5X15 @45LBS W/BODYARM.+PLATES
DBL UNDERS 5,10,15,20,25,20,15,10,5

NOTES:Felt good this morning not great. Sleep is an issue at times. Food intake good though. Speed sets on Fri.

Mike

[Mike H]

FRI JAN22

LOW VOL/HIGH INT.
SUBBED SPEED SETS
BOXSQT 24" 10X2 @ 155# - 1min rest
WGTED PUSH UPS 10X4 @ BODY WGT-30sec rest
DEADLIFT 10X2 @ 265# -30sec rest

10X10 DBLUNDERS 30sec rest
3xAMRAP PULLUP
1X NO FEET 30' ROPE CLIMB

Felt Great! I like the first week so far. We'll see how Monday goes. Speed sets are a great idea. Thank you Ripp!

Mike

[IlPrincipeBrutto]

hi Mike,



1X NO HANDED 30' ROPE CLIMB


I'm sure I'm missing something obvious, but how do you climb a rope with no hands ?

IPB

[Mike H]

haha...see, someone is paying attention! i'm so tall i just jump and touch the top of the rope. JK...should read "NO FEET."

[Mike H]

Thought some of you might like to see an amateur getting his ass whooped on the snatch. These lifts were conducted last Nov. Enjoy--Happy Weekend to you!

Mike

http://www.youtube.com/watch?v=fGjN1orJwMQ

[Force Production]

Hilarious!! :D Good job on not quitting.

[IlPrincipeBrutto]

Hilarious ? I find it inspirational to be honest.

And, Mike, thanks for the prompt explaination about the no-hands rope :-)

IPB

[Mike H]

MON 25JAN TM

HIGH VOL/MED INT.
BSQT-5X5 @205lbs
PRESS-5X5 @ 120lbs
PWR SNATCH 5X2 @ 135lbs
DL 1X5 @ 325


Notes-Felt solid on the DL's. One of the hardest parts about new programs is getting your rest time between sets down.

Enjoy your Monday!

[Mike H]

WED 27JAN TM DNF due to traveling.
LOW VOL/LOW INT.
FRONTSQT 3X3@145
PUSHUPS 5X5@BW+BA
BACKEXTN/GHR@5X10
WGT SITUPS@5X15
DBL UNDRS

This happens ever so often where I simply miss training days because of travel or lack of facilities/equipment to train with. I'll still accomplish mobility/dynamic stretching and whatnot. No biggy, I move on to the next day of training.

[Mike H]

FRI JAN29
LOW VOL/HIGH INT.
SUBBED SPEED SETS
BOXSQT 24" 12X2 @ 160# - 1min rest
ELV. FEET WGTED PUSH UPS 10X4 @ BODY WGT-45sec rest
DEADLIFT 10X2 @ 250# -45sec rest

Got a tight back during the warm up sets for BSQT. Backed off on the WGT. for the DL's and added 15sec. I travled a lot (airplane) over the past three days, need to rest and come back strong for Monday.

[Mike H]

MONFEB1
HIGH VOL/MED INT.
BSQT 5X5 @ 210lbs
PWR CLNS 5X2 @ 180lbs (failed on last rep of 5th set)
DEADLIFT 1X5 @ 320lbs
WGTed PUSH UPS 5X5 @ 45lbs

NOTES: the BSQTS are feeling heavy but doable. the failure on last rep of PWR CLN was more mental. i scaled the PWR CLN reps back (verses 3) do to the fact power is degraded for me after 2 at that weight. the DLs felt heavy also.

[Mike H]

WEDFEB3
LOW VOL/LOW INT.
HANG PWR SNATCH 3X3 @ 115LBS
HANG PWR CLNS 3X3 @ 115LBS
OVERHEAD SQTS 3X3 @ 135LBS
BACK EXT. 3X15

Notes: solid day of training.

[Mike H]

FRIFEB5
LOW VOL/HIGH INT.
BACKSQT 5X1 @ 225LBS/255LBS/265LBS/275LBSPR/285LBSPR
PWRCLNS 5X1 @ 135LBS/155LBS/185LBS/195LBS/205LBS
PRESS 3X1 @ 135LBS/145LB/155LBSPR

NOTES: today was a 1RM PR attempt day and they were had. it should be said--my 1RM BSQT stepping into this program was 240. i had actually digressed from 275--technically this is a 10lb PR.

No PR on DL was made today; i'll roll into that next Friday. Enjoy your weekend!

[Mike H]

MONFEB8
A.M.
HIGH VOL/MED. INT.
BSQT 5X5 @ 215LBS
PRESS 5X5 @ 125LBS

P.M.
PWR CLNS OFF 12.5in blocks 5X3 @ 165LBS
DL 1X5 @ 325LBS

Notes: Feeling really good. Sets across have been great to me over these past weeks. All lifts felt really solid. I built some lifting block this weekend out of leftover gym floor mats. I've gained about 6lbs in 3 weeks, not intentionally.

[Mike H]

WEDFEB10
LOW VOL/LOW INT
PWR SNATCH 2 X 6 @ 125LBS 1min Rest
JERK 2 X 6 @ 145LBS 1min Rest
FRNT SQT 3 X 3 @ 145LBS

3 sets
A1. 3 X 36' box jumps no rest
A2. 15 X GHD situps/hypers, 1min rest

Notes: another great training day--programming is REPS and SETS--this session is actually a modified version of Catalyst Athletic Monday 8 2010 WOD (http://www.performancemenu.com/wod/index.php?show=wod&dailyID=1091)-thanks goes to Greg E for the programming.

[Mike H]

SATFEB13
LOW VOL./HIGH INT
1RM BSQT-135lbs/185lbs/225lbs/275lbs/295
1RM PRESS-135lbs...wasn't there today. Previous 1RM is 155lbs
1RM DL-225lbs/275lbs/325lbs...went for a PR @ 425lbs and failed.

Notes: I got kids, they go to school and catch a bug, they give it to me. Wasn't feeling myself on Friday, decided to push the Friday session to Saturday. Still wasn't feeling all that well but managed a PR on my BSQT. This is after 1 month of the Texas Method. BSQT 275 to 295=20lb improvement.

I think my performance today was effected by my Wednesday session. I think my intensity was a bit to high--about 5-10% more than it should have been--lesson learned! Next week will be a back off week, I'll be out of town/on the road but should be able to put the basic together.

I got word last week that my MTB will be in soon so I'm expecting the build to be complete in 2-3 weeks. The plan is to push the TM out until the build is complete. Enjoy your weekend all!

[Mike H]

FEB 15-19 no training accomplished. Traveled to Moody AFB and was at the range all day everyday. Put together a mini session today to get the body prepped for next week.

SAT FEB20

On the min every min. do 5reps (unless specified) of each movement 2 rounds.


Air Squat
Push Up
Back Extensions X 10
Pull Ups (hands to you)
Back Squat (40%)
Press (40%)
Front Squat (40%)
Pull Up (hands away)
GHD Sit Ups X 10
Push Press (40%)
Over Head Squat (40%)
Push Jerk (40%)
Knees to Elbows
Hand Stands X 1 @ 1min
Double Unders 5, 10, 15, 20


Time (45 or 30 sec) and weight can be manipulated to your liking or desired effect. Add delete pure your liking...this is an effective warm up also.

[Mike H]

MONFEB22
HIGH VOL./MED INT.

BSQT 5X5 @ 220lbs (last rep was close to fail)
WGTED PUSH UPS 5X5 w/ 45lbs plate
PWR CLNS 5X3 @ 170lbs
DL 1X5 @ 330lbs (these felt solid)

Notes: Wow! solid day of training. I didn't touch a bar/weight last week at all so the performance today was much appreciated. making great progress via Texas Method.

[IlPrincipeBrutto]

On the min every min. do 5reps (unless specified) of each movement 2 rounds.
...
Time (45 or 30 sec) and weight can be manipulated to your liking or desired effect. Add delete pure your liking...this is an effective warm up also.

Interesting idea, thanks for that.

IPB

[Mike H]

WED24FEB
LOW VOL./LOW INT.
FRONTSQT 3X3 planned @155-actual 140lbs
WGTed Pull Ups 3X3 w/ 35lbKB
WGT SITUPS 5X15 w/ 45lb plate
PRESS 3X3@90
DBL UNDRS 5,10,15,20

Notes:felt a bit sore today in the adductor/abductor area. backed off on the front squats.

mtb bike is built and in the stable-ill begin light rides on thurs and sat.

[Mike H]

SATFEB28
LOW VOL/HIGH INT
1RM BACK SQT-300lbs PR

Today i just wanted to PR my back squat. 300 was my goal. I took a vid and have posted it here. Its a must watch! If you're educated on the movement feel free to critique...otherwise have fun with the ending all you want.

300lb BSQT 27FEB
http://www.youtube.com/watch?v=2-_h4tFwBXM

[Spaceboy]

SATFEB28
LOW VOL/HIGH INT
1RM BACK SQT-300lbs PR
300lb BSQT 27FEB
http://www.youtube.com/watch?v=2-_h4tFwBXM

Just out of curiosity, what kind of squat rack do you have? Nice job on the PR btw

[Mike H]

Spaceboy-see link below. My stand is minus the spotter section. Not sure if you're looking for some stands-these aint bad for the price and my current level of strength. In hind sight i would have gotten independent stands just for space saving and really there isn't much difference if any regarding stability. The spacing between the lips is a bit shy of your normal stand/rack. The drop at the end was my fault-i missed racked it.
http://www.theg2scart.com/Garage_Gym_Squat_Stand_p/g2ssqtdip.htm

Thanks for the props on the BSQT-it's always sucked in comparison to my other lifts but a big thanks goes to Ripp and his books + the Texas Method--I got my 300lbs!

[IlPrincipeBrutto]

That really looks like a PR. There are all the pounds you could lift on that bar, but not a pound more. Top marks for the effort, and bonus point for avoiding decapitation/broken limbs when the bar decides to go walkabout.

IPB

[ColoWayno]

Way to get the HELL out of the way!

[Mike H]

Yeah the old proverbial "800lb gorilla" was in context for me that day...i figured i wasn't going to win that fight.