Chuck's Texas Method log

[Cheech32917]

Some background:

After jacking around with split programs and "functional" training for about 3 years, a fellow trainer and good friend of mine let me borrow his SS book. Since then I've been playing around with SS and various other programs for about two years now.

Ive gone from 185lbs to 215lbs @ 5 ft 7in

Here are some of my recent PR's

Squats~ 1RM @ 475lbs
http://www.youtube.com/watch?v=-Xgib30_MRQ

Bench Press~ 1RM @ 250lbs
http://www.youtube.com/watch?v=BcnYLkTGVps

Deadlifts~ 1RM @ 500lbs
http://www.youtube.com/watch?v=PQHibmspEmU

Press~ 5RM @ 170lbs
http://www.youtube.com/watch?v=nACtzhfy5P4

My immediate goals are to squat 500lbs, bench 300, break my deadlift plateau and deadlift over 500lbs, and to press my bodyweight.


Monday

Squat
225 x 1 x 3
295 x 1 x 3
315 x 5 x 5

Bench Press
135 x 1 x 3
165 x 1 x 3
185 x 5 x 5

Power Clean
115 x 1 x 3
135 x 3 x 5

Today

Squat
225 x 1 x 3
275 x 3 x5

Press
95 x 1 x 3
115 x 3 x 5

Chin ups
BW x 4,3,3

[Cheech32917]

Friday

Squats
225 x 1 x 3
295 x 1 x 3
315 x 1 x 1
345 x 1 x 5

Bench Press
135 x 1 x 3
185 x 1 x 3
205 x 1 x 5

Deadlifts
225 x 1 x 3
315 x 1 x 1
365 x 1 x 1
385 x 1 x 5

http://www.youtube.com/watch?v=HHrk0hcXzxw

[partasuu]

Think I'm gonna end progression on SS soon and am looking for good TM template. My goals are pretty same than yours :D Anyway, one question:

So your texas method template is:

Monday:
Squat/Bench/Power Clean

Wednesday:
Squat/Overhead Press/Chin Ups

Friday:
Squat/Bench/Deadlift

Do you switch between Overhead press and Bench press on weekly basis... like this week: bench mon and fri, press wed and next week: press mon and fri, bench wed?

[Cheech32917]

You got it right! :D

[partasuu]

Great! :D Hope it works for you

[Cheech32917]

Thank you good luck as well

[Cheech32917]

Monday
Volume Day

Squats
225 x 1 x 3
295 x 1 x 3

325 x 5 x 5 (PR)

Press
115 x 1 x 3
135 x 5 x 5

Power Cleans
115 x 1 x 3
145 x 3 x 5

http://www.youtube.com/watch?v=Jcz024yd6GY

[rpbrown]

Nice squats!

[Cheech32917]

Wednesday
Light Day

BW = 208.8lbs

Squats
225 x 1 x 3
275 x 1 x 3
295 x 3 x 5

Bench Press
135 x 1 x 3
175 x 3 x 5

Chin ups
BW x 4,4,3

[Cheech32917]

Friday
Intensity Day

Squats
225 x 1 x 3
295 x 1 x 3
335 x 1 x 1
365 x 1 x 5

Press
115 x 1 x 3
135 x 1 x 3
150 x 1 x 5

Deadlifts
225 x 1 x 3
315 x 1 x 1
385 x 1 x 1
405 x 1 x 5

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

[Cheech32917]

Monday
Volume Day

Squats
225 x 1 x 3
295 x 1 x 3
315 x 1 x 1
335 x 5 x 5 (PR)

Bench Press
135 x 1 x 3
175 x 1 x 3
195 x 5 x 5

Power Cleans
115 x 1 x 3
135 x 1 x 3
155 x 3 x 5

http://www.youtube.com/watch?v=-9k4N2DRv58

[DanO_123]

Cheech,


You have a pretty considerable squat. I'm wondering what reasoning you used to pick your 5 sets across weight on volume day? I would have assumed with a 475 squat your sets of 5 might have started higher. Just curious and looking for info if or when I start the texas method.

[Cheech32917]

I decided going into starting TM that I would go into it conservatively. After the 475 squat I took about 3 weeks off (rest/vacations). So I didnt want to just jump into that kind of volume at the weight I was doing for sets across before my break.

[Cheech32917]

Wednesday
Light Day

BW~210.2lbs

Squats
225 x 1 x 3
275 x 1 x 3
295 x 3 x 5

Press
95 x 1 x 3
125 x 3 x 5

Chin ups
BW x 4,4,3

[Cheech32917]

Friday
Intensity Day

Squats
225 x 1 x 3
315 x 1 x 3
365 x 1 x 1
385 x 1 x 5

Bench Press
135 x 1 x 3
185 x 1 x 3
205 x 1 x 1
225 x 1 x 5

Deadlifts
225 x 1 x 3
315 x 1 x 1
385 x 1 x 1
405 x 1 x 1
425 x 1 x 5

http://www.youtube.com/watch?v=1badfTy_PZI

[Cheech32917]

Monday
Volume Day

Squats
225 x 1 x 3
295 x 1 x 3
325 x 1 x 1
345 x 5 x 5 (PR)

Press
115 x 1 x 3
145 x 5 x 5

Power Cleans
115 x 1 x 3
135 x 5 x 5*

*Decided that my technique was getting a little off so I went lower and added more volume

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

[Cheech32917]

Wednesday
Light Day

BW~210.0lbs

Squats
225 x 1 x 3
275 x 1 x 3
295 x 3 x 5 (no belt)

Bench Press
135 x 1 x 3
165 x 1 x 3
185 x 3 x 5 (no belt)

Chin Ups
BW x 5,4,4 (BW PR)

[Cheech32917]

Friday
Intensity Day

Squats
255 x 1 x 3
315 x 1 x 3
365 x 1 x 1
385 x 1 x 1
405 x 1 x 5

Press
135 x 1 x 3
150 x 1 x 1
160 x 1 x 5

Deadlifts
225 x 1 x 3
315 x 1 x 1
385 x 1 x 1
415 x 1 x 1
445 x 1 x 5

30 second sprints x 5

I'm pretty happy with the Texas Method so far. 4 weeks in and I've already matched my 5RM for Squats and Deadlifts!

http://www.youtube.com/watch?v=96DhjfS6PtM

[misspelledgeoff]

Cheech is skrong!

[Cheech32917]

Why thank you!

[Cheech32917]

Monday
Volume Day

Squats
255 x 1 x 3
315 x 1 x 3
335 x 1 x 1
355 x 5 x 5 (PR)

Bench Press
135 x 1 x 3
185 x 1 x 3
205 x 5 x 5

Power Cleans
115 x 1 x 3
140 x 5 x 5 (PR)


http://www.youtube.com/watch?v=zMeEz9VhfJk&feature=youtube_gdata

[Cheech32917]

Wednesday
Light Day

BW~208.6lbs

Squats
225 x 1 x 3
275 x 1 x 3
315 x 3 x 5

Press
115 x 1 x 3
135 x 3 x 5 (No belt)

Chin ups
BW x 5,5,3

[Cheech32917]

Friday Intensity Day

Squats

255, 315 x 1 x 3
365, 395 x 1 x 1
415 x 1 x 5 (PR)

Bench Press

155,195 x 1 x 3
215 x 1 x 1
235 x 1 x 4

Deadlifts

225 x 1 x 3
315 x 1 x 1
405 x 1 x 1
425 x 1 x 1
455 x 1 x 4 (PR)

http://www.youtube.com/watch?v=7PGF5_FYqWU

I noticed that I started to fade quicker than usual this week. It was hard to keep an intense attitude after squats. They seemed to take it out of me pretty fast this week. After looking at the past few weeks it seems that I need to cut back on weight/sets during my light days. I didn't listen to myself on wednesday and put 315 on the bar anyway. Oh well it's all a learning process:cool:!

[Cheech32917]

Monday
Volume Day

Squats
255 x 1 x 3
315 x 1 x 3
335 x 1 x 1
365 x 5 x 5 (PR)

Press
135 x 1 x 3
150 x 5 x 5 (PR)

Power Cleans
115 x 1 x 3
135 x 1 x 3
145 x 8 x 3

http://www.youtube.com/watch?v=0wPe41wDpc0

[Cheech32917]

Wednesday
Light Day

BW~209.8lbs

Squats
225 x 1 x 3
275 x 1 x 3
295 x 2 x 5

Bench Press
135 x 1 x 3
185 x 2 x 5

Chin ups
BW x 5,4,3

[Cheech32917]

Friday's Intensity Day

Squats
255 x 1 x 3
315 x 1 x 3
385 x 1 x 1
405 x 1 x 1
425 x 1 x 5 (PR)

Press
135 x 1 x 3
155 x 1 x 1
165 x 1 x 5

Deadlifts
315 x 1 x 3
405 x 1 x 1
425 x 1 x 1
445 x 1 x 1
465 x 1 x 3 (PR)

http://www.youtube.com/watch?v=2HMUzKDnBJc

[MazdaMatt]

You're a tank, nice work, man. Do you think you ought to get under those presses sooner? Solid lockout on those deads. Squats looked awesome and show without a doubt that women just don't give a shit about strong lifts :p haha. (lol at 10lb one-leg "deadlfits")

I'm impressed.

[Cheech32917]

Thanks man! Yeah I've been working on getting under the bar sooner on presses. That was actually better than what it use to be! Yeah the one legged deadlift girl soon moved on to over head smith machine squats (WTF!) Lol

[Cheech32917]

Monday
Volume Day

Squats
255 x 1 x 3
315 x 1 x 3
345 x 1 x 1
375 x 5 x 5 (PR)

Bench Press
155 x 1 x 3
195 x 1 x 3
215 x 4 x 5 (P)
215 x 1 x 4 (R)

Power Cleans
135 x 1 x 3
150 x 8 x 3

http://www.youtube.com/watch?v=utEwR35Pgf8

[Cheech32917]

Wednesday
Light Day

BW~210.2

Squats
225 x 1 x 3
275 x 1 x 3
305 x 2 x 5

Press
95 x 1 x 3
125 x 2 x 5

Chin Ups
BW x 6,5,3 (BW PR)

[MazdaMatt]

How did getting under those presses go today at light weight?

[Cheech32917]

Better! That was my main focus today. Hopefully I can keep that focus next week under a heavier load.

[Cheech32917]

Friday
Intensity Day

Squats
255,315 x 1 x 3
385, 405 x 1 x 1
435 x 1 x 3 (PR)

Bench Press
155,205 x 1 x 3
225 x 1 x 1
240 x 1 x 3 (PR)

Deadlifts
315 x 1 x 3
405 x 1 x 1
455 x 1 x 1 (No Belt PR)
475 x 1 x 3 (PR)

http://www.youtube.com/watch?v=zzkrqoBxq6Q

[Cheech32917]

Monday Volume Day

Squats
255 x 1 x 3
315 x 1 x 3
365 x 1 x 1
385 x 5 x 5 (PR)

Press
115 x 1 x 3
135 x 1 x 3
155 x 3 x 5

Power Cleans
135 x 1 x 3
155 x 8 x 3 (PR)

http://www.youtube.com/watch?v=jKZbr1wUzno

*Had a litte trouble getting under the presses with the increased weight. Nonetheless getting under the press quicker is a work in progress

*The Date is set! December 4th is the next PL meet. Hopefully I will finally conquer the 500lbs Squat!

*Happy Labor Day everyone

enjoy!
http://www.youtube.com/watch?v=15gH76NtdV8

[Cheech32917]

Wednesday Light Day

Body weight~209.6

Squats
255 x 1 x 3
275 x 1 x 3
305 x 2 x 5

Bench Press
135 x 1 x 3
165 x 1 x 3
185 x 2 x 5

Chin ups
BW x 5,3,3

[blowdpanis]

Fuck, how hadn't I noticed you had a log on here, Chuck? Awesome shit.

[Cheech32917]

Friday Intensity Day

Squats
255,335, x 1 x 3
395 x 1 x 1 (No Belt PR)
425 x 1 x 1
445 x 1 x 3 (PR)

Press
135 x 1 x 3
145,160 x 1 x 1
170 x 1 x 5 (Matched PR)

Deadlifts
315 x 1 x 3
415 x 1 x 1
465 x 1 x 1 (No Belt PR)
485 x 1 x 2 (PR) - The stupid squared plates rolled awkwardly on me making the 2nd rep harder than it shouldve been XP

http://www.youtube.com/watch?v=quois8RX40g

Life's been a little hectic this week. My sleep and diet had been off the last few days. Hopefully next week I can get some more rest and get back on track :-)

[TartanEagle]

Great job! The lifts are impressive (and the video is pretty good too).

[Cheech32917]

Monday Volume Day

Squats
255, 315 x 1 x 3
365 x 1 x 1
395 x 3 x 5 (PR)

Bench Press
165, 185 x 1 x 3
205 x 1 x 1
220 x 2 x 5
220 x 1 x 4

Power Cleans
115, 135 x 1 x 3
150 x 1 x 1
160 x 10 x 2 (PR)

http://www.youtube.com/watch?v=aO7eDQ8ka4w

[Cheech32917]

Wednesday Light Day

Squats
225, 275, x 1 x 3
305 x 2 x 5

Press
bar, 95 x 1 x 5
115 x 1 x 3
135 x 2 x 5

Chin ups
BW x 5,5,4

Back Extensions
2 sets of 10 reps

[Cheech32917]

PR Friday

Squats
255,335 x 1 x 3
405 x 1 x 1 (No Belt)
435 x 1 x 1
455 x 1 x 3 (PR)

Bench Press
165,185 x 1 x 3
205x 225 x 1 x 1
245 x 5 singles (PR)

Deadlifts
315 x 1 x 3
405 x 1 x 2
455 x 1 x 1
475 x 1 x 1 (No Belt)
495 x 1 x 2 (PR)

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

[Cheech32917]

Monday Volume Day

Squats
255, 335 x 1 x 3
385 x 1 x 1
405 x 3 x 5 (PR)

Press
135 x 1 x 3
150 x 1 x 1
160 x 3 x 5

Power Cleans
115, 135 x 1 x 3
155 x 1 x 1
165 x 8 x 2

http://www.youtube.com/watch?v=jtKfj3b2gbY

[Cheech32917]

Light Day

BW~209.0lbs

Squats
225, 275 x 1 x 3
295 x 1 x 1
315 x 2 x 5

Bench Press
-Paused the warm up reps
-Paused the first rep of each set

155 x 1 x 3
185 x 1 x 1
205 x 2 x 5

Chin Ups
BW x 3 x 5

Back Extensions
2 sets of 10 reps

[Cheech32917]

Today's session

Squats
255, 345 x 1 x 3
415 x 1 x 1 (No Belt)
445 x 1 x 1
465 x 2RM (PR)

Press
135 x 1 x 3
150 x 1 x 1
160 x 1 x 1
170 x 5RM

Deadlifts
315 x 1 x 3
415 x 1 x 1
465 x 1 x 1
485 x 1 x 1
505 x 1RM (PR)

http://www.youtube.com/watch?v=O2qd-KHhayI (Sorry for the lack of music Nazi Youtube disabled it! I'll fix this L8R)

Exhausting session! I think I may move back down and do some easy 5RM PR's for the next few weeks. I figure that my body is adapted well enough that I can go back and hit some of the numbers that have been 3RM the last few weeks.

[ColoWayno]

You broke 500! That was one of your goals right?

Congrats.

[Cheech32917]

Thank you! I am extremely happy with that PR! It felt pretty good to break that plateau!

[Patrick Stroup]

so if I only new my true 1 rep maxes. How would I set up texas method? Or you perhaps using some kind of spreadsheet to set your program up?

[Cheech32917]

Typically you would start the Texas Method after you've topped out on the linear progression program. I typically just write everything I do down in a notebook and on here. It goes like this.....

Volume day( 3 or 5 sets of 5 reps)
Squats
Press or bench press
Power Cleans (usually done for 8 sets of 3 reps)

Light Day (2 sets of 5 reps. I usually go about 75-80% of what I did on the volume day)
Squats
Press or Bench press
Chin ups
Back ext. (done at higher reps)

Intensity day ( 1 set done for a 5,3,2 rep max)
Squats
Press or Bench Press
Deadlifts

I suggest that you buy Rip's book, "Practical Programming for Strength Training" for a more in-depth explaination.

[Cheech32917]

Yesterday's workout

Squats
255,315 x 1 x 3
385 x 1 x 1
415 x 3 x 5 (PR)

Bench Press
165,185 x 1 x 3
205 x 1 x 1
225 x 3 x 5 *missed last rep of 2nd set*

Power Cleans
115,135 x 1 x 3
155 x 10 x 3 (PR)

http://www.youtube.com/watch?v=sR9Vemdt9V0

[Patrick Stroup]

Awesome lifting Chuck! I just wanted to post and say your videos finally motivated me to squat with my back to the mirror in my gym. :o

Also one small question. You seem like you are not driving with your legs at all. cause they move side to side during your bench. I know when I learned to drive my legs and keep my fit in place I added quite a few lbs to my bench.

[Cheech32917]

Thanks for the props and the tip man! Yea I've always had problems with bench whenever its starts getting heavy. It's a work in progress :(

[Cheech32917]

Today's Light day

BW~208lbs

Squats
225,275 x 1 x 3
295 x 1 x 1
315 x 2 x 5

Press
115 x 1 x 3
135 x 2 x 5

Chin Ups
Bw x 6,5,3

Back Ext.
2 sets of 10 reps

[Cheech32917]

Allergies + Powerlifting = Awesome times :P a.k.a. Friday's workout

Squats
255, 335 x 1 x 3
385, 415 x 1 x 1
435 x 4RM(PR)

Bench Press
165, 185 x 1 x 3
215 x 1 x 1
240 x 3RM

Deadlifts
315 x 1 x 3
415,445, x 1 x 1
465 x 4RM (PR)

My body's in need of a break. Deadling with this cold provides me with the perfect oppurnity to take a week off. Hopefully a week of rest and pvc rolling will help me to recover. Next week I'll be back and ready to make the full push to my meet in Dec.


http://www.youtube.com/watch?v=F3hBEbApS1I

[Cheech32917]

After a week off to recharge the batteries I'm back at it again. Backed off about 20lbs on most things, but I went back to 5 sets of 5 instead of 3 sets on squats. Bench I went conservative with 3 sets and concentrated more on form than I have in past weeks. After a week of not training my body felt shocked! However, I feel pretty good compared to the last 3 weeks. Im semi debating going to back to linear progression on the bench since my form's been shitty the last few times. Any suggestions?

Today's workout

Squats
255,315 x 1 x 3
365 x 1 x 1
385 x 5 x 5

Bench Press
165, 185 x 1 x 3
205 x 3 x 5

Power Cleans
115 x 1 x 3
135 x 8 x 3

http://www.youtube.com/watch?v=mGt80n5QxZ4

Anywho bench and cleans weren't anything special special today so I only uploaded my squats from today. I also added a vid of my boss and off/on again trainee, Gary. He's been doing SS on and off and today he hit 275 x 5 x 5 on bench. In the vid is the 4th set. Yes, I know his ass comes off the bench a little, but otherwise it was a good set!

[Cheech32917]

Today's workout

Squats
225,275 x 1 x 3
295 x 2 x 5

Press
bar x 1 x 3
115 x 2 x 5

Chin ups
BW x 5,4,3

Back extensions
2 sets of 10 reps

[Patrick Stroup]

Yeah Chuck! I dont see how linear progressing your bench would help form. Unless you just want to push the shit out of your numbers.

What really worked for me was this article.

http://articles.elitefts.com/articles/training-articles/bench-by-numbers/

I would just take 1 of the points and on my entire sets (even warm ups) I would just stick to nailing that one thing. My issues are driving my lats into the bench with my hips. This article more than Tate's bench press video series helped me really work on form.

[Cheech32917]

Thanks for the article Pat! There's somethings in there I normally wouldn't think about. I have the same problem you do, that and keeping my feet driven into the floor. I've just never felt as comfortable doing it as I do squats and deadlifts.

[Patrick Stroup]

Hey I just watched the video. That squat dump for some reason looked really dramatic cause you stop the music. Haha! I hate to just come in here and talk about form cause you are definitely strong. But watch your bench vs gary's. Notice how his legs look rock solid. You could almost shove his legs with your foot during his set and I bet he would still be rigid. I was doing this same thing. Once you set up on bench LOCK YOUR FEET. If you move them reset.

I guarantee you will see gains cause of just this! Also your grip is a bit narrow to me (could be the video) are you using the full comp grip?

[Cheech32917]

By all means man I welcome any tips that I can get. Yeah I've had different opinions on my grip. Some say its too narrow and some say its just right. That grip is actually the most comfortable grip to me. I got the pleasure of actually lifting at a meathead gym and got quite a few tips form a couple of my friends I rarely get to lift with. Alot of them were actually in that article you posted to me. Yea I locked my legs solid today and 225 felt alot easier! So yea man I you see something that looks fucked up by all means tell me!

[Cheech32917]

I got to lift at a for real gym today which was a nice change of pace than the health club I work at. Also, got to lifting with some of my powerlifting buddies which provided and little extra motivation.

Squats255, 335 x 1 x 3
395 x 1 x 1
420 x 3RM

Bench Press135 x 1 x 3
185, 205 x 1 x 3
225 x 3 x 3

Deadlifts315 x 1 x 3
405, 430 x 1 x 1
450 x 3RM

http://www.youtube.com/watch?v=0pGE4iYgHgM

[Patrick Stroup]

You have to love deadlifting with plates instead of stop signs. Haha!

[Cheech32917]

Hell yeah man I loath the stop sign plates! My buddy Mike and I are going to try to go there or this other gym a few times a month! Hopefully on deadlift days! Reason why I workout at my usual stop sign plate gym is because I work there and I get a free membership.

[Cheech32917]

Todays Workout

Squats
255, 315 x 1 x 3
365 x 1 x 1
395 x 5 x 5 (PR)

Press
135 x 1 x 3
150 x 3 x 5

Power Cleans
115 x 1 x 3
135 x 1 x 1
145 x 3 x 8

Since presses and cleans were nothing special, I only uploaded the squats. Enjoy!

http://www.youtube.com/watch?v=2xlYewjoVRk

[Cheech32917]

Light Stuff

Squats
225,275 x 1 x 3
295 x 2 x 5

Bench Press
135, 165 x 1 x 3
185 x 2 x 5
*I tried to concentrate on keeping my legs rock solid. I also concentrated more on pausing reps rather than touch and go.

BW Chin Ups
5,5,3

BB curls
bar x 5
65 x 3 x 5

Back Ext.
2 sets of 10

[Cheech32917]

Yesterday's Stuff

Squats
255,335 x 1 x 3
385, 405 x 1 x 1(no belt)
430 x 3RM

Press
bar x 5
115, 135 x 1 x 3
150 x 1 x 1
160 x 3 x 3

Deadlifts
315 x 1 x 3
405, 435 x 1 x 1
460 x 3RM

Shrugs
135, 185 x 1 x 5
225 x 3 x 5

http://www.youtube.com/watch?v=saP9MiUJOBc

[Patrick Stroup]

shrug thuggin. Haha. Great tuggin dude! When is your next meet?

[Cheech32917]

December 4th if I can get over this pulled trap muscle thats been plauging me over the last week!

[Cheech32917]

Volume day

Everything went surprisingly well today despite the nagging pulled trap that stopped me yesterday. I really had to concentrate and form today inorder not to aggravate it again. So here we go....

Squats
255,335 x 1 x 3
385 x 1 x 1
405 x 8 x 3 (PR)
Very exhausting! Took 1hr and about 20minutes to get through :P
http://www.youtube.com/watch?v=GL_09tkxTsY

Bench Press
135,165 x 1 x 3
190 x 1 x 1
210 x 3 x 5
Keeping my legs solid was easier since I which back to the actual benches instead of using a free bench in the cage. Turns out the bench that I was using is about the an inch and a half higher than the others in the gym. So it was easier to get my legs back in a locked position.

Dips
BW x 3 x 5

Power Snatches
bar x 5
65 x 3 x 5
Figured going for the cleans were out of the question due to the trap. Snatches have always felt better to me anyway.

[Cheech32917]

Light Day mutha fucka

Squats
225,275 x 1 x 3
295 x 2 x 5

Press
115 x 1 x 3
125 x 2 x 5

BW Chins
5,4,3

BB curls
75 x 3 x 5

Back ext.
2 sets of 10

[spiderman]

Squats
255,335 x 1 x 3
385 x 1 x 1
405 x 8 x 3 ([B]PR)
Very exhausting! Took 1hr and about 20minutes to get through :P
http://www.youtube.com/watch?v=GL_09tkxTsY


Nice! Those squats look great all the way through to the end.

[Cheech32917]

Thanks Spiderman for the web-slinging compliment!

[Cheech32917]

Yesterday's workout
Squats
255, 345 x 1 x 3
395 x 1 x 1
420 x 1 x 1(No Belt PR)
440 x 3RM

Bench Press
165 x 1 x 3
195,215 x 1 x 1
230 x 3RM

Deadlifts
315 x 1 x 3
405,440 x 1 x 3
460 x 1 x 3
( Noticed I f'd up since I did 460 last week)
470 x 3RM

Shrugs
185 x 1 x 3
245 x 3 x 5

http://www.youtube.com/watch?v=OmI0dw3tCs0

[Cheech32917]

Todays Workout

Squats
255,345 x 3 reps x 1 set
395 x 1
415 x 3 x 8 (PR)
http://www.youtube.com/watch?v=LchVTl4fWXs

Press
135 x 3
155 x 5 x 3

Dips
BW + 10lbs x 5 x 3

No pulls today I'm sick and started throwin up before I could get to them :(

[Cheech32917]

Today's light day

Squats
225,275 x 3
295 x 5 x 3

Bench Press
135,165 x 3
185 x 5 x 2

BW Chin ups
5,4,3

BB Curls
85 x 5 x 3

Back ext.
2 sets of 10 reps

[Cheech32917]

Yesterday's workout

Squats
255 x 3
345, 405 x 1
430 x 1 ( No belt PR)
450 x conservative single

Press
115 x 3
135, 155, 170 x 1
185 x 1- Matched PR

Deadlifts
315 x 3
405, 455 x 1
480 x 2

Vids will be up tomorrow (maybe)

[truckerman79]

Just read through you're log. Great stuff man. Keep it going!

[Cheech32917]

Well its 4 weeks out from the meet so it's time for me to start to taper this shit. 70sbig posted a pretty good method to taper the Texas Method leading up to a meet http://www.70sbig.com/?p=2933 . I modified it a bit for myself as I don't see a real reason to go back to 5's at this point however, I stuck to the general method.

Todays Workout

Squats
255 x 3
345, 405 x 1
425 x 3 x 5 (PR)
http://www.youtube.com/watch?v=_3n3IUsSU9A

Bench Press

I played around with different grips today, trying to find one that felt the most comfortable. Patrick Stroup pointed out to me that a wider grip maybe the way to go. Turns out he was right. I video taped myself from a back angle and found that in my usual grip my forearms were nowhere near vertical like Rip says they should be in SS. The re-adjustment felt great. I felt that I was more stable with a wider grip. I also felt that my lats were braced and I wasn't shaky like I normally am.

Bar, 135, 165 x 3
185, 200 x 1
215 x 5 x 3

[Cheech32917]

Light Day

Squats
225 x 3
275 x 1
295 x 5 x 2

Press
115 x 3
135 x 5 x 2

[Cheech32917]

Conservative single day

Squats
255 x 3
345,405,435 x 1
460 x 1

Bench Press
bar,135 x 3
165,185,205 x 1
225 x 1
-couldve done more, but with my recent form tweaks I stayed here

Deadlifts
315 x 3
405,455,475 x 1
495 x 1

[Cheech32917]

Today's Grindy Lifting Session

Squats
225 x 3
315, 365, 405 x 1
435 x 3 x 5(PR)

New and Improved Bench Press
bar,135 x 3
165, 185, 205 x 1
220 x 5 x 3

http://www.youtube.com/watch?v=UAzgu5LQ6HU

[KONG]

Hi Chuck,
Great progress over the last year! Sorry about all the questions...as I haven't read through entire log but I did check out your youtube site.

At what point weight-wise (for squats) did you switch to Texas Method?
I'm all healed up (squat-wise) and have started the TM.. based on previous stalls prior to my injuries. Did you have any injuries going into this?
Also, for the squats, what are some tweaks you made on the TM to keep progressing and why?

Good luck at your meet in a few weeks.

[Cheech32917]

Well after my last meet I wanted to focus on oly lifting. I started doing the linear progression program they posted on 70sbig. While my oly lifts sucked due to poor technique and lack of coaching, my squat strength exploded! When I hit 385 for 3 sets of 5 I decided to that I couldn't go on with the oly program. I then took two weeks off to heal up as my legs and arms felt shot! I didn't think that the SS linear progression program was going to help any so I went into the Texas Method. I started off slow, but every week was a new PR for volume( before TM my PR for 5x5 was 315). I'm always deadling with some kind of soreness. I'm generally stiff in the lower back and legs in the morning and if I sit for awhile. Going in to the TM I was deadling with some inflammation in my left knee which made things uncomfortable for awhile. I bought a pair of Tommy Kono knee bands and started taking some Glucosamine to help clear up the inflammation. Other than that, I pulled a trap muscle 4 weeks ago squatting and had to be very cautious with my set up for a few weeks.
As far as tweaks to keep progressing I suggest switching to 8 sets of 3 or 3 sets of 5 when 5 x 5 starts to get to be too much. After a few weeks of that if the weight starts to get too heavy, then go back to 5 x 5 at a lower weight. Keep cycling like that. Going to 8 sets will let you keep increasing the weight while keeping about the same volume. When the volume is too much to go 3 sets of 5 and keep increasing. When you feel that you can't increase anymore lower the weight and try to hit the 5 x 5. Rip suggests that with breaks you can go a year on the TM. If you ahve to break for a few days then lower the weight down 15lbs and try to keep going.

[Cheech32917]

Yesterday's extremely light day

Squats
225 x 3
275 x 1
295 x 5 x 2

Press
95,115,135 x 5

[Cheech32917]

Competition singles day

Squats
225 x 3
315, 365, 405 x 1
435 x 1
455 x 1 - destroyed this rep!
475 x 1 * Matched PR felt, pretty good, barely had to grind!

Bench Press
bar, 135 x 3
165, 185, 205 x 1
225 x 1
245 x 1 - Felt good, however I probably should've stopped
255 x fail!

Deadlifts

Worked up to %85 of my 1RM
315 x 3
405 x 1
430 x 1

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

[Cheech32917]

Oye! Hit The Wall Today!

Squats
225 x 3
315,365,405,425 x 1
445 x 3
445 x 2
Missed third rep of the second set. My knees extended before my hips did which sent me forward into the rack. Decided to take this as a sign and stop squatting for the day. I felt like complete garbage. CNS=shot Quads=shot.

Bench Press
bar, 135 x 3
165, 185, 205
225 x 5
*Completed the set, but once again I felt like dog shit. Traps are tight. Tri's are sore x 10.

Though it sounds like I'm borederline Menstrating here my recovery isn't going as smoothly as I hoped. Oh well I guess one bad day outta the last 5 months of training isn't something to bitch that much about. It does make me worry a little bit as my meet is only a week and a half away.

Time to Harden the Fuck up, take an icebath, take some motrin, and perphaps eat a little bit more.

[Cheech32917]

Today's Thanksgiving Light Day!

As usual

Squats
225 x 3
275 x 1
295 x 5 x 2

Press
Bar x 3
115 x 5 x 2

Time to eat!!! Mutha Fa-Qs

[Cheech32917]

Last heavy day before meet

Squats
225 x 3
315, 365, 405 x 1

Comp. Singles
435 x 1
465 x 1
485 x 1 (PR)

Bench Press
bar, 135 x 3
165, 185 x 1

Comp. Singles
205 x 1
235 x 1
255 x 1 (PR) semi-paused*

http://www.youtube.com/watch?v=jzOs2uNH-7M

[Patrick Stroup]

Dude Chuck! Sorry I havent been on in awhile... Good luck at your meet dude! Your squating is so damn solid looking its not even funny. Bench and Dead look great as well. Looks like your back is wider now with your new grip!

[Cheech32917]

No biggie man and thanks! I really took alot from that article you sent me. Benching feels so much better now!!!

[Cheech32917]

Squats
worked up to 435 for a single

Bench Press
worked up to 215 for a single

The Taper plan had me just doing my warm ups today.

[Cheech32917]

Last Workout Before Meet

Squats
185,225,275 x 5

Bench Press
135,155,175 x 5

[KONG]

Can't wait to hear how it went!

[Cheech32917]

Meet Results

Welp I came in at 96.5kg(around 210lbs) which is 10lbs under the upper limit for the 100kg class. This wouldn't have bothered me as this is around what I usually weigh, however they put me at 100kgs anyway dunno why, but they did! Well I woke up a little rough that day. I had slept in a hotel that night and the company I had brought with me snores like a freight train! I managed to come away with a 1207lbs total which is better than my previous meet total of 1137 that I had posted at my last meet in april. I didn't quite hit everthing I wanted to hit. I missed 501.5lbs on my last squat and for some reason kept being denied 501.5lbs on my deadlift attempts. Oh well I came in 2nd in my age/weight class!!!

So here's the vids. Tell me what you think about the deadlift attempts!!!
http://www.youtube.com/watch?v=FkQAFYZ4F2I

[KONG]

Congrats on the meet total PR and the high placing. Your squat is the best bounce on the board in my opinion.

On the second deadlift attempt, I bet they called you for that hiccup at around the knees since the bar kind of looked like it went down for a second but really it kind of paused at that point.

On the third deadlift attempt, I bet they called you for not locking out your knees on the lockout.

[Cheech32917]

Why thanks man! Yea they my hamstrings freaked out (which they did) and they called on a double knee bend lol. Oh well I got to get my bench up. I've been out benched in my last two meets and its been keeping me from higher totals. Hows the squats coming along for you???

[spiderman]

Congrats on a 1200+ total. Awesome! Great video too.

[KONG]

Why thanks man! Yea they my hamstrings freaked out (which they did) and they called on a double knee bend lol. Oh well I got to get my bench up. I've been out benched in my last two meets and its been keeping me from higher totals. Hows the squats coming along for you???

The squats are going pretty good actually. I started up kind of a split TM two weeks ago. My knees are feeling better and my right adductor is all better but I have a right calf issue going on right now. It hasn't interfered much with training though. Going for 410X5 on Wednesday (1X5 day).

[Cheech32917]

The squats are going pretty good actually. I started up kind of a split TM two weeks ago. My knees are feeling better and my right adductor is all better but I have a right calf issue going on right now. It hasn't interfered much with training though. Going for 410X5 on Wednesday (1X5 day).

Good to hear man! Hopefully the calf isn't too much of an issue. Good luck on the 410!!!

[Cheech32917]

So I guess I need to update my PR's since they've gone up since the start of the log. I know my maxes haven't gone up all that much, but you must keep in mind that I was trying to peak out for a meet(which didn't go as well as I hoped). So Im going to include some of my work sets to this just to show some progress.

Squats: 485 x 1RM
Before TM 315 x 5 x 5 to 395 x 5 x 5

Bench Press: 255 x 1RM
Before TM 225 x 5 x 3 to I think 210 x 5 x 5

Deadlifts: 505 x 1RM
Before TM 445 x 5RM to 465 x 5RM; 475 x 3RM

So there are some adjustments that need to be made in order to keep on this style of program
1) Alt. b/t halting deads and rack pulls
2) Since I've tweaked my bench form so much over the last 3 weeks I think I need to go back on Linear Progression with the presses
3) Add in some more assistance stuff like floor presses and shrugs.

Some Highlights from this past year
http://www.youtube.com/watch?v=HN2B_Ec91-A

[Patrick Stroup]

Great stuff Chuck!

[Cheech32917]

I'm Back

Welp, after 3 weeks off it's time to get back into the swing of things. I decided to be really conservative today as I haven't lifted anything substantial since the meet.

Squats

225, 275 x 3
335 x 1
355 x 5 x 5

Bench Press

bar, 135 x 5
165 x 3
185 x 5 x 3

Power cleans ( in rack at knee position)
bar x 5
115 x 3
135 x 3 x 5

Floor Press
135 x 5
185 x 3
205 x 6

[Cheech32917]

Squats
185 x 5, 225 x 3
275 x 5 x 2

Press
95 x 5, 120 x 3
140 x 5 x 3

Jumping Pullups
BW x 8 x 3

Back Ext.
2 sets of 10

[Cheech32917]

Friday's Workout

Squats
225 x 5, 295 x 3
365 x 2
395 x 5

Bench Press
bar, 135 x 5 175 x 2
195 x 5 x 3

Rack Pulls
225 x 5, 315 x 3 (no straps)
405 x 1
455 x 5

- Learned two about rack pulls today
1) No knee bands
2) It can be very hard to keep your lower back in extension

Cable Rows
100 x 8
130 x 8 x 3

http://www.youtube.com/watch?v=zkJyvr7VKkE

Monday's Workout

Squats
225 x 5, 275 x 3,
335 x 1
365 x 5 x 5

Press
95 x 5, 120 x 3,
145 x 5 x 3

Rack Power Cleans
bar x 5, 115 x 3
140 x 5 x 3

Floor Press
135 x 5, 185 x 2
210 x 6

[Cheech32917]

Today's Shiiiiiiit

Awesome workout....NOT!!! Having a heavy sinus infection while still trying to train sux! Although squats and bench press did help make my ears pop! Nice to have some of that pressure relieved!

Squats
185 x 5, 225 x 3
275 x 5 x 2

Bench Press
135 x 5, 165 x 3, 185 x 1
200 x 5 x 3

Chin ups
Bw x 4,3,2

Back ext.
2 sets of 10

[Cheech32917]

Intensity Day

Squats
225 x 5
275 x 3
345 x 2
385 x 1
405 x 5

Press
95 x 3
115 x 2
135 x 1
150 x 5 x 3

Halting DLs
225 x 3
315 x 2
405 x 1
455 x 4
-Learned that you should probablly start lower than you 5RM on these

Cable row
140 x 8 x 3

http://www.youtube.com/watch?v=f9YbqgghAMk

[Cheech32917]

Volume Monday
Squats
225 x 5, 285 x 3, 335 x 1
375 x 5 x 5

Bench Press
135 x 5, 165 x 3, 185 x 1
205 x 5 x 3

BB Row (Cutting out cleans til I get the home gym up and running so I can do everything in one workout)
135 x 5
185 x 5 x 3

Floor Press
135 x 5
185 x 3
205 x 7
Questioning the usefulness of these at this point. Might be il advised to do them while trying to do LP on the BP and press. May which to dips next week.

[Cheech32917]

Squats
185 x 5, 225 x 3,
275 x 5 x 2

Press
95 x 5, 115 x 3, 135 x 1
155 x 5 x 3

Chin ups
BW x 4,4,2

Back Ext.
2 sets of 10

[Cheech32917]

Argh! I still got this lingering cold. Its been like three weeks and its still around. Fuck! Hasn't interrupted training yet, but it makes it damn difficult to stay motivated. Well I didn't get everything in that I wanted to today because my client was acutally on time today. However, I did get the main stuff in.

Squats
225 x 5, 315 x 3,
365 x 1, 385 x 1,
415 x 5

Bench Press
135 x 5, 165 x 3,
185 x 1
210 x 5 x 3

Rack Pulls * I decided to reset these and halting dls due to my form not being great at higher weights.
225 x 5, 315 x 3 (Hook grip)
405 x 1,
435 x 5 (Straps)
http://www.youtube.com/watch?v=SQcZJhoYMkE&feature=youtube_gdata

[Cheech32917]

Today's stufffz

Squats
225 x 5, 315 x 3, 365 x 1
385 x 5 x 5

Press
115 x 5
135 x 2
150 x 1
160 x 5 x 3

BB Row
135 x 5
195 x 5 x 3

[Cheech32917]

Squats
225 x 5
275 x 5 x 2

Bench Press
135 x 5, 175 x 3, 195 x 1
215 x 5 x 3

Chin ups
BW x 3,2,2

Back Ext.
2 sets of 10

[Cheech32917]

Stuff from today

http://www.youtube.com/watch?v=YxKPjF7NFyU&feature=feedu

[Cheech32917]

Volume Day

Squats
225 x 5,315 x 2, 365 x 1
395 x 5 x 5

Bench Press
135 x 5, 185 x 3, 205 x 1
220 x 5 x 3

BB Row
135 x 5
205 x 5 x 3

Now or some short term goals:
Squats: 405 x 5 x 5, 435 x 5RM, 500 x 1RM
Bench: 235 x 5 x 3
Press: 170 x 5 x 3

[Cheech32917]

Yesterday's Press PR and light stuff

Squats
225 x 5
275 x 5 x 2

Press
115 x 5, 135 x 3,
155 x 1
170 x 5, 4, 4 (PR)

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

Chin ups
BW x 4,3,3

Back Ext.
2 Sets of 10

Decline sit ups
2 sets of 10

[Cheech32917]

PR Friday

Mainly rep PRs, but still PRs

Squats
225 x 5
315 x 3
385 x 1
405 x 1
435 x 5 (PR)

Bench
135 x 5, 185 x 3, 205 x 1
225 x 5 x 3 (PR)

Rack Pulls
225 x 5, 315 x 3 (hook grip)
405 x 1
455 x 6 (PR)

http://www.youtube.com/watch?v=h75yMwUGHWY

[seti]

PR Friday

Mainly rep PRs, but still PRs

Squats
225 x 5
315 x 3
385 x 1
405 x 1
435 x 5 (PR)

Bench
135 x 5, 185 x 3, 205 x 1
225 x 5 x 3 (PR)

Rack Pulls
225 x 5, 315 x 3 (hook grip)
405 x 1
455 x 6 (PR)

http://www.youtube.com/watch?v=h75yMwUGHWY

Great log and effort! Can I ask about your bench sessions? I see that you're on LP in it. Is it because the 3 week lay-off, or was there another reason for going back to linear progression?

[Cheech32917]

Great log and effort! Can I ask about your bench sessions? I see that you're on LP in it. Is it because the 3 week lay-off, or was there another reason for going back to linear progression?

Well my bench press has always been shitty. I recently hammered out the form issues that have been plaguing me. I've also never done an actual LP, as per SS. So I thought I'd give it a chance to try to ramp up my BP numbers.

[Cheech32917]

Squat-a-mania

Squats
225 x 5, 315 x 3, 365,385 x 1
405 x 5 x 5 (PR)

http://www.youtube.com/watch?v=VI_0YunYeTo&feature=youtube_gdata

Press
-Reset the Press due to missing the 170 x 5 x 3

115 x 5, 135 x 3
150 x 5 x 3

BB Row
155 x 5
215 x 5 x 3 (PR)

[Cheech32917]

Light Day and Bench Press PR

Squats
225 x 5
285 x 5 x 2

Bench Press
-Shoulder/Lat was a little tight today

Bar x 10, 135 x 5, 185 x 2, 205 x 1
230 x 5 x 3 (PR)
http://www.youtube.com/watch?v=ZNt6k5U88_E

Chin Ups
BW x 4,4,2

Back Ext.
2 sets of 15

[Cheech32917]

A little too froggy, not enough juice

So peeps I've been battling a little pulled rt. quad muscle as of late. I tweaked it about 2 weeks ago slipping on sum of the ice that has engulfed the Chicago land area. Despite it feeling shitty I still squatted. After hitting 405 x 5 x 5 on Monday I felt like after this week I needed to rest it if it was going to get better. Welp instead of going conservative today I was feeling a bit reckless.

Squats
225 x 5,
315, 385, 425, 455, 475 x 1
500 x miss again :(
- I was soooo close to standing up with it, it was sickening.
- Why I went for it I dunno. Like I said It just made sense at the time. I'm a 23 yr old and self coached so no one was there to tell me not to.

http://www.facebook.com/album.php?aid=278846&id=687334069#!/photo.php?fbid=500951959069&set=a.500951874069.278846.687334069
Press
115 x 5, 135 x 2
155 x 5 x 3

Halting DLs
225 x 5
315 x 1
405 x 8
-These are still a little tricky. I'm still going too high on the first couple of reps.

[Cheech32917]

Got some weird right chesticle thing going on. More than usually. Probably another pulled muscle to go with my quad :( Going to take a few days off to heal up. Damn and I was just starting to make good progress this round.

[Callador]

Got some weird right chesticle thing going on. More than usually. Probably another pulled muscle to go with my quad :( Going to take a few days off to heal up. Damn and I was just starting to make good progress this round.

I've been reading your log, great progress!!! I hope you get better soon and hit those PR's you mentioned. Good luck!

[Cheech32917]

Thanks!!!, Itll take alot more than a few tweaks to keep me down!!!

[blowdpanis]

If it makes you feel any better, Chuck, my sciatic pain in my left leg is so bad that I basically can't squat or deadlift heavy at all at the moment. Pretty depressing.

As if my disparity between upper/lower body strength wasn't shameful enough...

[Cheech32917]

Welp,
Back again and healed up for the most part. I've been battling a wicked flu/cold the last two weeks which combine with the little injuries made lifting impossible(I lost 5lbs in 3 days from that shit). Anywayz I decided to get back into today. I decided to go a little conservative today, and try a couple new cues, just to see where I am at.

Squats
Went really good today. Thanks for the new technique Mike(blowdpanis)! Basically it got my knees shoved out alot early and intiated the hip drive alot sooner.

225 x 5, 275 x 3, 335 x 1
365 x 5 x 3

Bench Press
bar x 10, 135 x 5 x 2,
165 x 5, 185 x 1
200 x 5 x 3

BB Row
135 x 5
185 x 8 x 3

[Cheech32917]

Squats
185 x 5
225 x 5 x 2

Press
105 x 5, 115 x 3
145 x 5 x 2

Chin ups
BW x 3 x 3

Back ext and decline sit ups
2 sets of 15

[Cheech32917]

Deep Knee Bends and Shrug Thuggin'

Squats
225 x 5, 315 x 3, 365 x 1
385 x 1
405 x 5

Bench Press
*Right chesticle is still a little injured

135 x 5, 165 x 3, 185 x 1
205 x 5 x 3

Rack Pulls
225 x 5, 315 x 2, 405 x 1
435 x 5

Shrugs
135 x 5, 225 x 3, 295 x 2
315 x 5(way to easy to call it a day)
365 x 5

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

[Dave 321]

Squats look great!

[Cheech32917]

Nothing Exciting Really

Squats
225 x 5, 295 x 3, 355 x 1,
385 x 5 x 3

Press
115 x 5, 135 x 3,
150 x 5 x 3

BB Rows
135 x 5, 165 x 3,
190 x 8 x 3

[Cheech32917]

More non-eventful lifting

Squats

225 x 5, 265 x 5 x 2

Bench press
135 x 5, 175 x 3, 195 x 1
210 x 5 x 3

Chin Ups
Bw + 5 x 3, BW x 2 x 2

Back Ext/Decline Sit ups
2 sets of 15 reps

[Cheech32917]

Today's shit

Squats
225 x 5, 315 x 3, 365 x 1, 385 x 1
415 x 5

Press
95 x 5, 115 x 3, 135 x 1
155 x 5 x 3

Halting Deadlifts
225 x 5, 315 x 3, 385 x 1
405 x 8

Shrugs
225 x 5, 315 x 2
375 x 5

Video up later....maybe

[Cheech32917]

http://www.youtube.com/watch?v=u6P8TJsmS_8
video from yesterday

[Cheech32917]

Squats
225 x 5, 295 x 3, 345 x 1, 375 x 1,
395 x 5 x 3

Bench Press
135 x 5, 175 x 3, 195 x 1
215 x 5 x 3

BB Rows
135 x 5, 165 x 3,
200 x 8 x 3

[Cheech32917]

Squats
225 x 5, 275 x 5 x 2

Press
95 x 5, 115 x 3, 140 x 1
160 x 5 x 3

Chin ups
BW x 3,3,3

Back Ext.
2 sets of 15

Had to get this one in quick, damn midterms!

[Cheech32917]

Pretty happy with the my bounce back from my recent injuries. Im almost back to PR levels.

Squats
225 x 5, 315 x 3, (365, 385, 405 x 1)
425 x 5
*Im thinking Im going to which to triples or doubles next week

Bench Press
*A little shaking today. Tried to focus on keeping my feet stable, which started to fuck up everything else for some reason

135 x 5, 185 x 3, 205 x 1
220 x 5 x 3

Rack Pulls
225 x 5, 315 x 3, 405 x 1
445 x 5

http://www.youtube.com/watch?v=uJswd8UlFHQ

[Cheech32917]

Texas Method Monday

Squats
225 x 5, 295 x 3, 345 x 1, 385 x 1
405 x 5 x 3

Press
105 x 5, 125 x 3, 145 x 1
165 x 5 x 3

Shrugs
135 x 5, 225 x 3, 315 x 1,
365 x 1
385 x 5

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

[Cheech32917]

Hump Day workout

Squats
225 x 5
275 x 5 x 2

Bench Press
135 x 5, 190 x 3, 210 x 1
225 x 5 x 3

Chin ups
BW x 3,3,3

Back Ext.
2 sets of 15

[Cheech32917]

Happy Belated St. Paddy's Day!

Squats
225 x 5, 295 x 3, 345 x 1
395 x 1, 425 x 1
445 x 2
* switched to doubles this week so this was kinda easy

Press
110 x 5, 130 x 3, 155 x 1
170 x 5 x 3 (PR)
Finally!

Halting DLs
265 x 5, 325 x 3, 395 x 1
415 x 8 (PR)
Exhausting!

http://www.youtube.com/watch?v=Hkke1dUeNpM

[Cheech32917]

Exhausting session

Squats
225 x 5, 315 x 3, 375 x 1, 395 x 1
415 x 5 x 3(PR)

Bench Press
135 x 5, 195 x 3, 215 x 1
230 x 5 x 3

BB row
135 x 5
185 x 8 x 3

http://www.youtube.com/watch?v=ow8qrkm3rgs

[Cheech32917]

Yesterday's

Squats
225 x 5
275 x 5 x 2

Press
115 x 5, 135 x 3, 155 x 1
175 x 5 x 3 (PR)
http://www.youtube.com/watch?v=4etlyX08C7o

Chins
BW x 3 x 3

Back ext.
2 sets of 10

[Cheech32917]

Exhausting session Xp

Squats
225 x 5, 295 x 4, 345 x 2, 385 x 1,
415 x 1, 435 x 1
455 x 2

Bench Press
135 x 5, 195 x 3, 220 x 1,
235 x 5,5,4 (PR)

Rack Pulls
225 x 5, 315 x 3, 405 x 1, 425 x 1
455 x 5

http://www.youtube.com/watch?v=1Ese_3st0DA

[Cheech32917]

Another Texas Method MondaySquats
225 x 5, 315 x 3, 385 x 1, 405 x 1
425 x 5 x 3 (PR)

Press
Was attempting 180 x 5 x 3, however I hit the wall on these and couldn't budge the weight.

Shrugs
225 x 5, 315 x 3, 385 x 1
405 x 5 (PR)

http://www.youtube.com/watch?v=cZ7glY6Y9ok

[Cheech32917]

Squats

225 x 5, 275 x 5 x2
-Recovering from monday better than I thought

Bench Press
-Hit the wall on these much like the press
135 x 5, 185 x 3, 205 x1, 225 x 1
240 x 4( Still a PR)

Chin ups
-Arms were pretty smoked
BW x 3,2,1

Back Ext.
2 sets of 15

[unochamp1]

Welp,
Thanks for the new technique Mike(blowdpanis)! Basically it got my knees shoved out alot early and intiated the hip drive alot sooner.



Stumbled onto your log looking to see how people are doing the texas method and ways to improve my squat. Do you mind elaborating on the tip? I can definitely use better knees out and hip drive. Thanks!

[Cheech32917]

Stumbled onto your log looking to see how people are doing the texas method and ways to improve my squat. Do you mind elaborating on the tip? I can definitely use better knees out and hip drive. Thanks!

Basically instead of think about shoving knees out think more about forcing your hips out. Start with the toes out as you normally would, but from the start think about externally rotating the hips outward. Itll help to get the knees out alot sooner which in turn will help you to hit the stretch reflex at the bottom harder.

[Cheech32917]

Fail Friday

Nothing much to hit home about. I tried singling up to something heavy in squats. Got up to a speedy 480 but then got greedy. Tried for 500 and missed it again due to the bar tilting out of the bottom. Then worked up to a 495 deadlift just because I havent done them since my last meet. Tried for 515, but was whooped by then. Forgot the mp3 player so it was hard to stay motivated when pop songs are playing. I also think I've hit the wall with this version of the Texas Method for squats. Its getting harder and harder to recover from it.

[Cheech32917]

Comeback Monday

Squats
225 x 5, 295 x 3, 335 x 1, 365 x 1,
385 x 5 x 5

Press
110 x 5, 130 x 3
150 x 5 x 3

Jumping Pull ups
BW x 10, 8 ,8

Sit ups
2 sets x 15

Going to start micro-loading squats a bit better. I don't think I was recovering very well by still trying to jump up 10lbs every week. So I'll try 5lb jumps on squats. I'm also going to mix up my intensity days a little bit by adding in some Dynamic Effort days into it.

[unochamp1]

Tried out the cue you and blowdpanis suggested and definitely felt the difference on my warmup sets. I couldn't really get the same feeling on the work sets because the belt seemed to be getting in the way, but I'll play around with it.

By the way, do you have any suggestions for how to position the belt on the deadlift? I've been trying to figure it out and if it's tight then it just pinches/rubs the hell out of me and messes up my focus. If it's looser then it hitches up in the back and is basically useless. Have tried velcro belt with no avail either. Thanks.

[Cheech32917]

By the way, do you have any suggestions for how to position the belt on the deadlift? I've been trying to figure it out and if it's tight then it just pinches/rubs the hell out of me and messes up my focus. If it's looser then it hitches up in the back and is basically useless. Have tried velcro belt with no avail either. Thanks.

I usually try to place the belt as high on my stomach as I can without squeezing the shit out of my ribs, which really isn't very high.http://www.facebook.com/album.php?id=687334069&aid=271457#!/photo.php?fbid=488382944069&set=a.488382899069.271457.687334069&theater

I usually leave it loose enough so I can fit my index and middle fingers between the belt and tummy

[unochamp1]

Thanks. Couldn't see your fayboo pics, but I checked out the youtube videos and I'll try having it a bit higher and see what happens.

Speaking of belts, did you have any problems incorporating one into the OHP? I've been trying to use it with the press now that I'm handling bigger weights, but I either start blacking out or it's way too loose. Might just require more practice/better breathing.

[Cheech32917]

Speaking of belts, did you have any problems incorporating one into the OHP? I've been trying to use it with the press now that I'm handling bigger weights, but I either start blacking out or it's way too loose. Might just require more practice/better breathing.

Haven't had any problems with OHP. Actually thats one of the lifts I have the least problems with lol. You have to time your breathing just right on it. I find if youre doing touch n go reps then taking a breathe at the top is optimal. If youre pausing at the bottom then hold your breathe throughout the lift til the bar is back on your chesticles.

[Cheech32917]

Light day

Squats
185 x 5, 225 x 3, 275 x 1
295 x 5 x 2

Floor press
- Been have a bit of chesticle pain lately. It doesn't hurt on anything else, but bench press. It's not something that seems really bad like a tear or anything. I feel that its just strained and I need to lay off the full bench til it goes away.

135 x 5, 185 x 3,
205 x 5 x 3

Jumping chin ups

Bw x 10 x 3

Back ext/ sit ups
2 sets of 15 reps

[Cheech32917]

Squats
Dynamic Effort sets
185 x 3, 225 x 3,
250 x 2 x 10 on the minute

Press
100 x 5, 120 x 3, 140 x 1
152.5 x 5 x 3

Rack Pulls
225 x 5, 315 x 2,
405 x 1
435 x 5

Sit ups
2 sets of 15

[Cheech32917]

Squats
225 x 5, 295 x 3, 345 x 1,
370 x 1
390 x 5 x 5

Floor press
135 x 5, 185 x 3
207.5 x 5 x 3

Shrugs
135 x 5, 225 x 3, 315 x 1, 365 x 5
405 x 5

Sit ups
2 sets of 20

[Cheech32917]

Squats

185 x 5, 225 x 3, 275 x 1
300 x 5 x 2

Press
100 x 5, 120 x 3, 140 x 1
155 x 5 x 3

Chin ups
BW x 1 every 30-45 seconds x 10

Back ext./sit ups
2 sets of 15/20 reps

[Cheech32917]

Squats (dynamic effort)
185 x 5, 205 x 3, 225 x 1
255 x 1 x every minute, x 10

Bench press switching to TM after this week

135 x 5, 155 x 3, 175 x 5 x 3
-went very light, chesticle seems to be doing fine

Chin ups
BW x singles every 30s x 10

Halting DLs
225 x 5, 315 x 3, 385 x 1
405 x 5

[Cheech32917]

Squats
225 x 5, 295 x 3, 345 x 1, 375 x 1
395 x 5 x 5

Press
115 x 5, 135 x 2, 155 x 1
165 x 1

Chin ups
Bw x 1 every 30s x 10

SLDLs
135 x 5, 185 x 3
225 x 8

[unochamp1]

Do you have any suggestions diet wise for optimal recovery from TM? I'm about 3 weeks in and noticing I'm gaining too much fat. I probably have to adjust the carbs and fats, but I'm worried about proper recovery giving the high workload.

I also noticed in one of your videos that you did a meet at B&W in Chicago. I'm training at Quads by Wrigley.

[Cheech32917]

Do you have any suggestions diet wise for optimal recovery from TM? I'm about 3 weeks in and noticing I'm gaining too much fat. I probably have to adjust the carbs and fats, but I'm worried about proper recovery giving the high workload.

I also noticed in one of your videos that you did a meet at B&W in Chicago. I'm training at Quads by Wrigley.

My best advice to you is the buy The Protein Book by Lyle Mcdonald. I myself have not been eating and bread or grains off and on for 6 months. My weight has been steady around 210lbs. Lyle has alot of good advice and Jonny Pain over on Strength Villian http://strengthvillain.com/ has alot more advice concerning athletes/PLifters/OLYlifters leaning up with little muscle loss. On my off days I try to do some conditioning as well. My key is that you have to center a good chunk of calories around your workout. In my pre, during, and post workout phases I sip on a jug that consists of 2 scoops whey, 1 scoop casein, a tablespoon of creatine, and a scoop of gatorade mix. The rest of the day I eat three meals that centers on a good amount of meat, veggies, and a little fruit. I cut myself off of food after 7pm. If you start cutting calories and you feel that your recovery is starting to lack then add about 20% of calories back into your diet for a few days. Eat more protein as well when youre cutting carbs. Im taking in about 250-300g a day.

Yea that meet was about a year ago. I did pretty well there. It was nice not having to travel that far. I live down by Bourbonnais, Il where the Bears have their training camp.

[Cheech32917]

Squats
185 x 5, 225 x 3, 275 x 1
300 x 5 x 2

Bench Press
135 x 5, 165 x 3, 185 x 1
197.5 x 5 x 5

Chin ups
BW x 1 every 30s-45s x 10

Back Ext.
2 sets of 15

[Cheech32917]

Today's Shit

Lifting felt awesome today especially after sitting for the last 4 days writing term papers.....

Squats (DE)
185 x 5,205 x 3, 225 x 1
255 x 2 on the minute x 10

Press
95 x 3, 110 x 3
120 x 5 x 3

Chin ups
BW x 2,1,2,1,2,1,2,1,2,1 every 30-45s

Rack pulls
225 x 5, 315 x 3, 405 x 1
445 x 5

[Patrick Stroup]

Videos chuck! Is your DE training the one as described in PPST2?

[Cheech32917]

Videos chuck! Is your DE training the one as described in PPST2?

Yes sir! It's been working out quite well actually. I've been doing it for squats once a week and chins every training day. Haven't had alot of time due to school/work to upload the vids the last few weeks.

Last Night

Squats
225 x 5, 295 x 3, 360 x 1. 380 x 1
400 x 5 x 5

Bench Press
135 x 5, 185 x 2, 205 x 1, 225 x 1,
237.5 x 1, 250 x 1
260 x 1(unexpected PR)
270 x miss

Chins up
BW x 1-2 every 30-45 secs x 10

Shrugs
225 x 5, 315 x 3, 405 x 1
425 x 5 (PR)

As per Patrick's request: The bench press video
http://www.youtube.com/watch?v=6giJvJY_bkA

[Cheech32917]

Squats

185 x 5, 225 x 3,
275 x 5 x 2
Little sore still from the 400 x 5 x 5

Press
95 x 5, 115 x 3, 135 x 1
147.5 x 5 x 5

Chin ups
BW x 1 every 30s x 10

Back ext.
2 sets of 15

[Patrick Stroup]

Wait so i am confused... does the DE training take place of the volume day?

[Patrick Stroup]

Wait I think I got it...

Volume then Light Day then Dynamic Day.

So which one is the PR day? Volume day?

[Cheech32917]

Yes, In PP, Rip explains that the (DE) takes place of the intensity day. While I may stay at 255 for the DE days for 4 or so weeks. Im still making improvements since I will be able to get faster and faster at that weight which will improve neuromuscular effiency. I'll be able to recover from mondays better and hit some PR's along the way. It does mention that the DE day may take over the volume day with friday going for 5 singles across.

[Patrick Stroup]

Sweeet. So when is the next meet? Whats the long term goals? Details chuck.

[Cheech32917]

In my last meet I got beat by a mere 30lbs. The guy who beat me couldn't out squat or out deadlift me, but he laid the smacketh down on bench press. So I told myself that I wouldn't do another meet until I can bench 300. So thats my main goal. Also something over 500lbs for Squat would be nice and 550+ for deadlift would also be nice! How bout yourself Mr. Stroup? Hows your training been?

[Patrick Stroup]

Just doing GSLP for the forseeable future. Meet in July I hope to squat 400+, Bench 275, and Pull high 4's maybe 500. It will be my first meet.

[Cheech32917]

Just doing GSLP for the forseeable future. Meet in July I hope to squat 400+, Bench 275, and Pull high 4's maybe 500. It will be my first meet.

Well good luck to you! I think GSLP is a great program. Johnny Pain has alot of great ideas for increasing lifts with minimal BF gains/

[Cheech32917]

Squats (DE)
185 x 5, 225 x 3
255 x 2 x 10 on hte minute

Bench Press
135 x 5. 165 x 3
185 x 5 x 3

Chins
BW x 5,4,3

Halting DL's
225 x 5 ,315 x 3, 385 x 1
415 x 5

[Cheech32917]

First time in awhile that I didn't have to rush my workout. No school and got done with clients early.

Squats
225 x 5, 315 365 385 x 1
405 5 x 5
275 x 10- killer back off set

Press
95 x 5, 115 135 155 x 1
165 x 1, 175 x 1

Chin ups
Bw+ 5lbs x 1 every 30-45s x 10

SLDLs
135 x 5, 185 x 3
235 x 8

http://www.youtube.com/watch?v=FLHI2lKoJrE

[Weston]

Man Cheech, your form is so goddamned good it's insane! Good job on your backoff set too; that's the weight my work set will be Wednesday, lol. Just stoppin' by to say keep up the good work.

[Carnivroar]

http://www.youtube.com/watch?v=FLHI2lKoJrE

Oh shit, it's you, I remember when I found your videos through google a while ago. Nice squatting.

[Cheech32917]

Man Cheech, your form is so goddamned good it's insane! Good job on your backoff set too; that's the weight my work set will be Wednesday, lol. Just stoppin' by to say keep up the good work.


Oh shit, it's you, I remember when I found your videos through google a while ago. Nice squatting.

Thanks for the encouragment fellas! Hope your guys training is going good as well!!!

[Cheech32917]

Squats
185 x 5, 225 x 3, 275 x 1
295 x 5 x 2

Bench Press
135 x 5, 165 x 3, 185 x 1
200 x 5 x 5

Chins
BW + 6.25 x 1 every 45s x 10

Back Ext.
2 Sets of 15

Shoulder and hip mobility work

[Cheech32917]

Speed Day

Squats (DE)
185 x 5, 205 x 3, 225 x 1
265 x 2 on the minute x 10

Press
95 x 5
115 x 5 x 2

Chins
BW x 1 every 30s x 10

Speed Deadlifts
225 x 5, 295 x 1
315 x 1 on the minute x 10

Shoulder + Hip mobility work

[Prez]

Awsome log, just awsome

[Cheech32917]

Why thanks Prez!

[Cheech32917]

Had to rush a bit this morning. Squats took a little longer than usual. It took a longer to time warm up and took longer breaks between sets. No back off set and mobility work today also due to time. Started at 6:30 and had a client at 8 :(

Squats
225 x 3, 315 x 1, 365 x 1, 385 x 1
410 5 x 5 (PR)

Bench
135 x 5, 185 x 3, 205 & 225 x 1
240 x 3

Chins
BW x 1 every 20s x 10

Shrugs
225 x 3, 315 x 1, 405 x 1
435 x 5 (PR)

http://www.youtube.com/watch?v=R60r10wuVkQ

[Cheech32917]

Squats
185 x 5, 225 x 3, 275 x 1,
295 x 5 x 2
- Still sore from Monday and really stiff today

Press
105 x 5, 120 x 3, 135 x 1
150 x 5 x 5

Chins
-Got interrupted midway through by my boss

BW x 1 every 20s x 10

Back ext.
2 sets of 15

Shoulder and Hip mobility work

[Cheech32917]

Squats (DE)
185 x 5, 205 x 3, 225 x 1
265 x 2 on min x 10

Bench Press (80%)
135 x 5
160 x 5 x 3

Rack Pulls
225 x 5, 315 x 3, 405 x 1, 435 x 1
455 x 5

-No chins today. I figure I give them a rest since my lats are still sore.

Hip/Shoulder mobility work

[Prez]

Definitely need to see more training vids :D
Your squats look bulletproof. Do you ever get any aches and pains from squats ?

[Cheech32917]

Definitely need to see more training vids :D
Your squats look bulletproof. Do you ever get any aches and pains from squats ?

Yes! Lots of pvc rolling, tennis ball work, mobility work, ice baths, and hot baths work to counter that. Lately I've been having major inner thigh tightness that doesn't seem to want to loosen up.

[Cheech32917]

I've decided that with school/work taking up time I'm going to post a video at the end of the week highlighting the training week instead of trying to do one every workout or every other workout.

Squats

225 x 4, 315 x 1, 375 x 1, 395 x 1
415 x 5 x 3
- Back/R. hip and left lateral quad was sore going into today so I decided to cut back to 3 sets just for this week

Press
105 x 3, 120 x 1, 135 x 1, 155 x 1
165 x 3

Chins
BW x 1 every 15-30s x 10

Shrugs
225 x 5, 315 x 1, 405 x 1
445 x 5 (PR)

[seti]

May I ask if you had any good progress on your chins? It seems to be the achilles heel of yours. Your squat, and deadlift are awesome, but I see that you're experimenting with your chin reps and sets.

I'm not sure about your goals with those, is it to maintain a level, or do you have any numbers in mind you'd like to achieve?

[Cheech32917]

May I ask if you had any good progress on your chins? It seems to be the achilles heel of yours. Your squat, and deadlift are awesome, but I see that you're experimenting with your chin reps and sets.

I'm not sure about your goals with those, is it to maintain a level, or do you have any numbers in mind you'd like to achieve?

Yea I just trying to incorporate them somehow. Chinning a 45lbs plate would be nice. Other than that I have no specific goal. I have tried doing the go for 5 reps, then 4, then 3 thing as some have described on here to no avail. I seen the singles thing on strength villian and decided to go for it. It seems to be getting better I've been able to cut my time down between reps and still get my chest to the bar.

Squats
185 x 5, 225 x 3, 275 x 5 x 2

Bench Press
135 x 5, 170 x 3, 190 x 1
202.5 x 5 x 5

Chins
BW + 10lbs for 5 singles

Back ext.
2 sets of 15

Hip/Shoulder mobility

Expericiencing major R. hip/glute tightness as of late. More than usual. May have to switch some things around soon.

[Prez]

I have same problems with hips and inner tigh tightness. Chiro and massage helps for few days until the next training session. Their expensive so i cant afford them often.
Stretching feels good but i like to forget them so the tightness just is.

[Cheech32917]

Squats

185 x 5, 225 x 3,
265 x 2 on minute x 10

Press
95 x 5
115 x 5 x 3

Chins
Bw x 5,5,4

Speed deads

315 x 1 on minute x 10

This weeks highlights

http://www.youtube.com/watch?v=pgpiuyQJ8eY

[Cheech32917]

This weeks shit

http://www.youtube.com/watch?v=Qe8yG-3Az9c

[Cheech32917]

Squats - Im taking a week or so off of the heavy shit to heal up a bit. My left quad/IT Band and Right hip has been very sore lately when squatting. After failing the last rep of my 5 x 3 sets last week I decided it was time to take a week off. I've also decided that it was probably time to find another program for squats. Its been 11 or so months on the Texas Method and despite a few set backs I made pretty good progress. I went from 315 x 5 x 5 to 410 x 5 x 5 in that time. However, Despite the progress I've made I failed to get my squat over 500. This really could be due to a programming errors on my part. The main error was in peaking out for my meet. I also had to reset a few times afterward due to making 10lb jumps instead of 5lb jumps. The last run I made at it proved to be the last. Recovery is the main thing and I feel like I cannot recover enough to make more progress on TM for squats. So im going to try something else and hopefully the new stimli will drive better progress.

The rest of today's workout

Press
115 x 3, 135 x 3 150 x 1, 165 x 1,
180 x 1, 190 x 1 (PR)

Rack Pulls
225 x 5, 315 x 1, 385 x 1, 425 x 1
465 x 5 (PR)

Chin ups
BW + 15lbs x 5 singles

http://www.youtube.com/watch?v=QrSM1rRcwGM

[Cheech32917]

Squats( REcovery)

185 x 5,10,15

Bench Press
135 x 5, 160 x 3, 190 x1
205 x 5 x 5

Back Ext.
2 sets of 15

Dips
BW x 8,8,5

[Cheech32917]

Todays high spots

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

[Cheech32917]

Press

bar x 10, 95 x 5, 120 x 3, 145 x 1
155 x 5 x 5(PR) Sorry kiddies no video today.

Back Ext
2 sets of 15

Dips
BW x 8 x 3

Various DB curls

[Patrick Stroup]

Dude I would email Justin Lascek about your questions and concerns. I am sure he would love to work with someone as far progressed as yourself.

justin@70sbig.com

[Cheech32917]

Dude I would email Justin Lascek about your questions and concerns. I am sure he would love to work with someone as far progressed as yourself.

justin@70sbig.com

I've done that. Then he came out with that ebook. Sorry but for $30 I'll find my own answers lol. I think the Texas Method has ran its course for my squatting needs. I know Justin has some good ideas on how to manipulate the TM, but I think I'm going to try another program and see how that goes.

[Cheech32917]

Bench Press

easy stuff
135 x 5, 155 x 3, 175 x 5 x 3

Shrugs
225 x 3, 315 x 1, 405 x 1, 435 x 1
465 x 5 (PR)

Neutral grip pulldowns
150 x 8 x 3

Lots of mobility work followed by hot tub

[Cheech32917]

Today's shiiit

Still no Squats. The Quad has been swollen the last few days. Don't know why, but I've had to ice it/take motrin to help ease it. With that said its still a bit sore when squatting down with weight.

Press
bar x 10, 75 x 5
95 x 3, 120 x 2
140 x 1, 155 x 1
175 x 1, 185 x 1
195 x 1 (PR)

Rack Pulls
225 x 5, 315 x 1, 405 x 1
455 x 1
475 x 5 (PR)

Chins
BW(210lbs) + 20lbs x 1 x 5

http://www.youtube.com/watch?v=QqBHb8hfIew

[Cheech32917]

Wednesday

Bench Press
135 x 5, 175 x 3, 195 x 1
207.5 x 5 x 5

RDL's
135 x 10 x 2

Dips
BW x 8 x 3

Various curls

Friday

Actually felt good enough to squat. Didnt work up to much, but its better than not squatting. Quads are a little sore, but whadda expect after 2 weeks of not using em.

Press
95 x 5, 115 x 5 x 3

Speed Deads
225 x 5
325 x 1 x 10 on the minute

Chins
BW + 22.5 x 1 x 5

[Cheech32917]

Squats

This link explains what I doing
http://powerandbulk.com/phpBB2/viewtopic.php?t=5756

185 x 5, 225 x 3, 275 x 1, 315 x 1
350 x 1,2,3,1,2,3,1,2,3

Went lighter than exppected given that I haven't really squatted in 3 weeks

Bench Press
135 x 5, 185 x 3, 210 x 1, 230 x 1
250 x 1, 265 x 1
275 x miss

Halting DLs
225 x 5, 315 x 3, 405 x 1
420 x 5

Chins
BW + 25 x 1 x 5

[Rob Is]

I'm interested to hear how the ladder works out for you.

I'm going to start doing reverse ladders on my chins on an extra day once a week. I think that will help motivate me to get that extra session in which I desperately need to progress. I'm going to try 5-4-3-2-1 three times tonight. I've been wondering how I can get more volume and lower my rep range, so this could be perfect. Thanks for sharing the link.

[MattyK829]

Hey Chuck,

Cool videos, and you're pretty strong dude. But I'm wondering why your bench is so far behind your other lifts?

[Cheech32917]

Hey Chuck,

Cool videos, and you're pretty strong dude. But I'm wondering why your bench is so far behind your other lifts?

I think shoddy form has been the main problem. I'm in a pretty good place right now with form that I can make a good push to 300lbs. Stablization( stemming from an old injury) at the bottom during heavy lifts has always been a problem too. Stablization has never been a problem when OH pressing. I've been told I'm a natural squatter and deadlifter.

Today's stuff

Squats
185 x 5, 225 x 3, 275 x 1
315 x 1
355 x 1,2,3,1,2,3,1,2,3

Press
110 x 5, 130 x 3, 145 x 1
157.5 x 5 x 3
-Little bit smoked so I stopped at 3 sets

RDLs
135 x 10 x 2

Dips
BW x 8 x 3

various curls

[seti]

Hi Chuck,

So am I getting it right that you'll do this squat ladder 3 times a week? Increasing it every workout, and later on when it get's heavy you'll do like for example 1/2/3/1/2/3 with 405lbs, then next workout 1/2/3/1/2/3/1/2/3 with 405lbs, then bump up the weight for 415lbs 1/2/3/1/2/3, and so on?

Is that the plan? You'll only do it for the squat?

[Cheech32917]

Hi Chuck,

So am I getting it right that you'll do this squat ladder 3 times a week? Increasing it every workout, and later on when it get's heavy you'll do like for example 1/2/3/1/2/3 with 405lbs, then next workout 1/2/3/1/2/3/1/2/3 with 405lbs, then bump up the weight for 415lbs 1/2/3/1/2/3, and so on?

Is that the plan? You'll only do it for the squat?

You got it right Seti! I always try for 3 rounds of the 1,2,3. So once I hit that and it feels good then I bump it up 5lbs. I'm only doing it for the squat for now to see how it goes since its something new and experimental for me.

Today's Stuff

Squats
185 x 5, 225 x 3, 275 x 1, 315 x 1
360 x 1,2,3,1,2,3,1,2,3
- Body's adapting pretty good to this. I feel in no way destroyed like I did on Monday and Wednesday.

Bench Press
135 x 5, 155 x 3, 175 x 5 x 3

Chins
Bw + 27.5 x 1 x 5

Shrugs
225 x 3, 315 x 1, 405 x 1, 455 x 1
475 x 5 (PR)

I've been on a bit of a leaning out kick as of late. Since April I've lost 12lbs and am sitting at about 208lbs. Not a drastic cut, its about a pound a week which helps when your still trying to push for PRs. My goal is to get down to 200lbs and break into the 90 kilo class if I decide to compete in August.

[Cheech32917]

Happy Birthday America (yesterday's) Workout

Squats
185 x 5,225 x3, 295 x 1, 335 x 1
365 x 1,2,3,1,2,3,1,2,3

Press
95 x 5, 115 x 3, 135 x 1, 155 x 1
175 x 1, 190 x 1
200 x Miss

Rack Pulls
225 x 5, 315 x 1, 405 x 1, 455 x 1,
485 x 5 (PR)

Chins
BW + 30 x 1 x 5

[seti]

Chuck!

Let me ask you about your old TM setup for the squat. I've seen in your log that on some occasions you tried back off sets. I know it's supposed to be used when adaptation is not triggered adequately on volume days, and I might have run into something like that nowadays. Did they work for you? When did you decide to apply them? What was your experience?

Thanks in advance!

[Cheech32917]

Chuck!

Let me ask you about your old TM setup for the squat. I've seen in your log that on some occasions you tried back off sets. I know it's supposed to be used when adaptation is not triggered adequately on volume days, and I might have run into something like that nowadays. Did they work for you? When did you decide to apply them? What was your experience?

Thanks in advance!

Backoff sets actually worked well for me. I think not only do they help to drive adaption, but also as an element for recovery. I think the term "flushing out the muscles" have been used. I noticed that I wasn't as sore the next day and that my intensity days were better. I would apply them as soon as you notice that your intensity day is slowly turning to shit. I tried to do that when I could, but sometime I had to 86 them for time sake.

Today's

Squats
185 x 5, 225 x 3, 295 x 1, 335 x 1
370 x 1,2,3,1,2,3,1,2,3 -Form was super tight! Tighter than its been in awhile

Bench Press
135 x 5, 175 x 3, 195 x 1
210 x 5 x 5 -form was ultra tight here too

RDLs
135 x 10 x 2

Dips
BW x 8 x 3

few sets of curls

[Cheech32917]

Squats

185 x 5, 225 x 3, 295 x 1
345 x 1
375 x 1,2,3,1,2,3,1,2,3

Press
95 x 5, 120 x 5 x 3

Speed Deads
225 x 3,
325 x 1 x 10 on the minute

Chins
BW + 32.5 x 1 x 5

BW = 207.4lbs

[Cheech32917]

My Shiittty Workout Today

So I've been studying for finals, writing term papers, while trying to maintain some number of trainees at work. This weekend I went a little nuts and hit the whiskey bottle a lil too much Saturday night. Got up Sunday morning and had to take an online exam all kinds of hungover. Instead of going back to bed I stayed up and studied for finals so more. Thought I could get to bed early however, my gf didn't get home til really late and I ended up not going to bed til 11:30 and 4am comes pretty quick.....All this plus I've been working through this hip/SI joint problem =it all fell apart today.

Squats
185 x 5, 225 x 3, 315 x 1, 355 x 1
380 x 1,2,3,1,2,3,1,2,3
- This is the only thing that went well today

Bench Press
135 x 5, 185 x 1, 210 x 1, 235 x 1
250 x 1, 265 x 1,
275 x miss

Halting DLs
225 x 3, 315 x 1, 405 x 1
-Tweaked my SI joint on this one

Chins
BW + 35 x 1 x 1
-Motivation fell dramatically on this one

[Cheech32917]

My Way Better Than Monday Workout

Squats
185 x 5, 225 x 3, 315 x 1, 365 x 1
385 x 1,2,3,1,2,3,1,2,3

Press
105 x 5, 125 x 2, 140 x 1
157.5 x 5 x 4; Failed 3rd rep of 5th set (PR)

Chins
BW+ 35 x 3 singles; BW x 5

Lying tricep ext.
105 x 8 x 3

I've come to the conclusion that I need a little more lower back recovery. So Im debating 86ing the rackpull/halting Dls and the speed deads, adding in full deads but only doing them once a week or bi-weekly with some kind of conservative ladder format. I think the added volume of the squats ladders w/ the rackpulls/halting deads, RDLs, and speed deads are not helping the cause.

[Cheech32917]

I was going to post the workout from Thursday night, but Im feeling rather lazy

Today's

Squats

205 x 3, 225 x 3, 315 x 1
365 x 1
395 x 1,2,1,2,1,2 (Took it conservative, squats just felt like shit today)

Press
95 x 3, 115 x 3, 135 x 1, 155 x 1
175 x 1, 190 x 1
200 x 1 (PR)

Chins
BW + 15 x 2 x 5

Lying tricep ext.
65 x 8 x 3

The Press from today and other recent notable lifts:
http://www.youtube.com/watch?v=wdy3SMYnWvg

[seti]

Hi Chuck,

Are you experimenting with the Lying triceps extension, or is there an other reason that you've lowered it to 65 x 8 x 3 this time?

[Cheech32917]

Hi Chuck,

Are you experimenting with the Lying triceps extension, or is there an other reason that you've lowered it to 65 x 8 x 3 this time?

Actually the 105lbs I did a few days ago was actually 65 lb as well. I logged it all wrong at first. I must've counted the ez curl bar as a 45lb bar instead of being 15 lbs that it acutally is.

[seti]

Actually the 105lbs I did a few days ago was actually 65 lb as well. I logged it all wrong at first. I must've counted the ez curl bar as a 45lb bar instead of being 15 lbs that it acutally is.

Shouldn't it be 75 pounds then? 105-45=60. 60+15=75lbs. :)

Anyway, I get it.

[Cheech32917]

Shouldn't it be 75 pounds then? 105-45=60. 60+15=75lbs. :)

Anyway, I get it.

No its I only had 25lb plates on each side. Like I said I totally fucked that one up lol

[Cheech32917]

This workout is dedicated to this mobility exercise. Without it today's squats might have not been possible.
http://www.youtube.com/watch?v=gTb3alz0Z8k&feature=feedu

Squats
185 x 3, 225 x 3, 315 x 1, 365 x 1
395 x 1,2,3,1,2,3,1,2,3

Bench
135 x 5, 185 x 1, 200 x 1
215 x 5 x 5 ( Went heavier than I was suppose to. Was suppose to only do 212.5 but fuck it)

Chins
BW+17.5 x 2 x 5

Dips
BW x 8 x 3

Some Curls

[Cheech32917]

Squats
185 x 3, 225 x 3, 315 x 1, 370 x 1
400 x 1,2,3,1,2,3,1,2,3

Press
95 x 5, 120 x 5 x3

Chins
BW + 20 x 2 x 5 ( Few of these were ugly may re-do on Monday)

Deadlifts
Worked up to a kinda easy 455lbs for a single

Lying tricep extension
75 x 8 x 3

[Cheech32917]

Squats

205 x 3, 265 x 1, 335 x 1, 385 x 1
405 x 1,2,3,1,2,3,1,2,3

http://www.youtube.com/watch?v=enxecbs_2Ww

Bench
135 x 3, 185 x 1, 215 x 1, 235 x 1
255 x 1, 275 x miss

Chins
BW + 22.5 x 2 x 4

curls

[Patrick Stroup]

this is kind of a weird compliment. But you have the nicest looking squat I have ever seen.

[Cheech32917]

this is kind of a weird compliment. But you have the nicest looking squat I have ever seen.

I'll look at as a pure hetero compliment and say thanks! lol

[Cheech32917]

The Following Takes Place Between 5am-7:50am

Squats
225 x 3, 295 x 1, 345 x 1, 385 x 1
410 x 1,2,3,1,2,3,1,2,3 -kinda brutal

Press
95 x 3, 125 x 1, 145 x 1,
157.5 x 5 x 4 - equally brutal

Chins
BW + 25 x 1 x 5

Lying tricep exten.
65 x 10 x 3

BW~208.2lbs

[seti]

Hey Chuck!

I see that you're keeping the lying triceps extension at pretty much the same weight. Would you care explaining the reasoning behind this? What's your purpose with them?

From Rip's reasoning, they can be loaded more incrementaly than for example a cable pressdown. Do you see a valid situation where they are treated like this, adding like 2.5 or 5 pounds each workout? Since it's an assistance exercise that uses less musclemass than even a press, I guess the improvement is slower, but still there is the possibility.

What I'm trying to discuss is that if one should do it partly because it's incrementable in smaller steps, but as an assistance it's not necessary to do so, then what's the point? What do you think?

This might be the rumbling of a madman, lol. Anyway thanks for your answer in advance, and good job on the lifting and also on the log!

[Cheech32917]

Hey Chuck!

I see that you're keeping the lying triceps extension at pretty much the same weight. Would you care explaining the reasoning behind this? What's your purpose with them?

From Rip's reasoning, they can be loaded more incrementaly than for example a cable pressdown. Do you see a valid situation where they are treated like this, adding like 2.5 or 5 pounds each workout? Since it's an assistance exercise that uses less musclemass than even a press, I guess the improvement is slower, but still there is the possibility.

What I'm trying to discuss is that if one should do it partly because it's incrementable in smaller steps, but as an assistance it's not necessary to do so, then what's the point? What do you think?

This might be the rumbling of a madman, lol. Anyway thanks for your answer in advance, and good job on the lifting and also on the log!

Well first off Rip has said that going below 8 reps in unnecessary for them. So steadily trying to add 2.5 or lower each time for 8+ reps is, in my opinion, going to interfer with the progress of the press and bench press. What I plan to do is to increase them slowly by either adding a little weight or adding a couple reps. I think people are going to emphasize the lift too much b/c in Rip's vid they were called the "4th powerlift". While they are an important exercise they are not as important as the press and bench. Basically I'm treating them as an assistance exercise and am alternating them with some kind of bicep curl.

So at the end of the workout if my arms are not too smoked i'll increase the weight. If my arms are smoked them I'll either keep it where its at or try to add a rep or two.

So to answer your question, I don't see where trying to adding 2.5 - 5lbs each time is going to help you. Basically if you get done with your 5 x 5 or 5 x 3 and think you got some gas left in the arms then go ahead and increase a little (2.5 at the most). If not do the weight you did last time. Remember you don't want it to interfer with your progress on the bench and press.

[seti]

Well first off Rip has said that going below 8 reps in unnecessary for them. So steadily trying to add 2.5 or lower each time for 8+ reps is, in my opinion, going to interfer with the progress of the press and bench press. What I plan to do is to increase them slowly by either adding a little weight or adding a couple reps. I think people are going to emphasize the lift too much b/c in Rip's vid they were called the "4th powerlift". While they are an important exercise they are not as important as the press and bench. Basically I'm treating them as an assistance exercise and am alternating them with some kind of bicep curl.

So at the end of the workout if my arms are not too smoked i'll increase the weight. If my arms are smoked them I'll either keep it where its at or try to add a rep or two.

So to answer your question, I don't see where trying to adding 2.5 - 5lbs each time is going to help you. Basically if you get done with your 5 x 5 or 5 x 3 and think you got some gas left in the arms then go ahead and increase a little (2.5 at the most). If not do the weight you did last time. Remember you don't want it to interfer with your progress on the bench and press.

That what I was thinking about exactly! If it interferes with your main lift, is there any reason to embrace it's scalability? I'm not saying it's useless, just was puzzled why the scalability is emphasized.

[Cheech32917]

That what I was thinking about exactly! If it interferes with your main lift, is there any reason to embrace it's scalability? I'm not saying it's useless, just was puzzled why the scalability is emphasized.

Its a good tricep builder. However, at this point I really don't much of a difference between them and dips, other than that the shoulder extension is in the concentric portion of the lying tri ext. rather than in the eccentric motion of the dips. I would say that you should include one or the other in your program. I like dips. Im really just experimenting with the lying ext for now.

[seti]

Yes, I'm doing weighted dips in my program right now. I'll be looking forward to your experience with the triceps extension, although I can see that you're also doing dips (unweighted if I'm right).

[Cheech32917]

Yes, I'm doing weighted dips in my program right now. I'll be looking forward to your experience with the triceps extension, although I can see that you're also doing dips (unweighted if I'm right).

Yea I think for now Im going to leave out of the dips and experiment fully with lying tri ext just to see which one is more useful(also for the sake of simplifying things).

Friday's

Squats
225 x 3, 315 x 1, 375 x 1, 395 x 1
415 x 1,2,3,1,2,3,1,2,3 ( Rep PR)

Bench
135 x 5, 155 x 1, 175 x 5 x 3

Chins
BW x 3 x 5

Shrugs
225 x 3, 315 x 1, 405 x 1, 455 x 1
495 x 5 (PR)

curls

Today

Squats
225 x 3, 315 x 1, 380 x 1, 400 x 1
420 x 1,2,3,1,2,3,1,2,3 ( Rep PR)
Actually felt waaaay better than squatting has felt in weeks!

Press
95 x 3, 125 x 1, 145 x 1, 165 x 1, 180 x 1,
195 x 1, 205 x miss

Chins
BW x 1,2,3,1,2,3,1,2,3

Lying tri ext.
75 x 8 x 3

http://www.youtube.com/watch?v=qeVMbFW4Dhg

[Cheech32917]

Yesterday's stuff

Well since the power went out at the gym I work at, I had to go to some crappy little box gym named Fitness Premier. They had one squat rack and 2 smith machines. The squat rack was a hammer strength rack. The safety bars were welded. Therefore everytime I squatted I hit the damn things. So instead of squatting normally they ended up becoming more paused than bounced. The benches they had sucked too. They had about an extra inch on the racks so if you lined your eyes up with the bar you had to come out another inch or so before you started benching. I tried coming down some on the bench, but as ya'll know this increases the distance between the rack and hte start position. So nothing felt comfortable. I also didn't like the vibe of the place. I kept getting stared down by the body builders in the place. It was like they wanted to kidney punch or something. Anywho this is what I got......

Squats
225 x 3, 315 x 1, 385 x 1, 405 x 1
425 x 1,2,1,2,1,2 -First time in awhile my hip didn't hurt. Mobility shit must be working.

Bench Press
135 x 5, 185 x 1, 205 x 1
217.5 x 5 x 3

Chins
BW(209ish) x 1,2,3,1,2,3,1,2,3

some curls......

[Cheech32917]

Nothing really meaningful to post about yesterday's session. I couldn't complete 3 rounds of ladders with 425lbs. I got 425 x 1,2,1 and that's it. So Imma take Monday off then do a conservative max on Wednesday then back off %10 and give it another go the week after.

[Cheech32917]

No Squatting today. Maxing out Wednesday.

Bench Press
135 x 3, 185 x 1, 205 x 1, 225 x 1
245 x 1, 265 x 1, 275 x miss

Power Cleans
135 x 1 x 15 every 30s

Chins
BW x 1,2,3,1,2,3,1,2,3

[Cheech32917]

Today's shiiit

Squats
Worked up to a grindy 475 single. Technically a PR since I've dropped almost 15lbs since the last time I've squatted that much

Press
95 x 3, 125 x 1, 145 x 1,
160 x 5 x 4 (PR)

Chins
BW (208ish) x 1,2,4,1,2,4,1,2,4

Lying tri ext.
80 x 8 x 3

I noticed that my squat technique has gotten slower as of late. This doens't help me getting out of the hole. So I'm going to work on speeding up starting with my warm up reps.

[Cheech32917]

Squats
worked up to a light 365 single

Bench press
warm up, then 175 x 5 x 3

Deads
225 x 3, 315 x 1, 385 x 1,
405 x 3

Chins
BW x 1,2,4,1,2,4,1,2,4

[Cheech32917]

the very grindy squat from the other day.....


http://www.youtube.com/watch?v=wfZBl5cgrP4

[blowdpanis]

the very grindy squat from the other day.....


http://www.youtube.com/watch?v=wfZBl5cgrP4

Grindy, but very nice looking, sir.

Just as a thought, if you did well on the Texas method, you could always do its bigger, more evil cousin, a full blown Westside setup. The "oldschool westside" before shit got retarded with gear included heavier dynamic work (pre-defined cycles getting volume in the ~65-85% 1 RM range, similar to Prilepin's table), max effort work that was less weird (i.e. sticking to very basic exercises that either were the competition lifts or complementary to), and a handful of supplemental exercises designed specifically around your weak points. The overlap with the Texas method is pretty obvious (i.e. you have one submaximal day dedicated to practice/volume of the competition lift, another for higher intensity, lower volume work).

Anyhoo, just throwing some thoughts out there. I was looking at some Westside setups recently and thought of you. Given your strength, you have to be approaching advanced status, which would be a good time to play with shit like that. Check out this thread:

http://powerandbulk.com/phpBB2/viewtopic.php?t=36164&start=0&postdays=0&postorder=asc&highlight=school+westside

[Michael Grantham]

Grindy, but very nice looking, sir.[/URL]

This.

I have a tendency to panic once the grind starts and throw my form out the window. Very nice.

[Patrick Stroup]

500 will be your bitch soon, Chuckasaurus.

[seti]

I wonder where Chuck is? Does anyone know?

[Cheech32917]

I wonder where Chuck is? Does anyone know?

What I've been working up to lately
http://www.youtube.com/watch?v=mtB6GDbR714

Been doing an older version of the Westside Program

[seti]

Good to have you back!

Could you elaborate about your program?

[Cheech32917]

Good to have you back!

Could you elaborate about your program?

http://powerandbulk.com/phpBB2/viewtopic.php?t=36164&start=0&postdays=0&postorder=asc&highlight=school+westside

My buddy Mike sent me this link about how to cycle and peak every 6 weeks. Basically its an upper/lower split. Its kind of set up like the Texas Method with volume being pushed at the beginning of the week and some sort of max effort being done at the end. So in short the max effort would be a conservative 3, 2 ,1 RM in that order the first three weeks and hard 3,2,1 RM's the next three weeks. The 6th week is suppose to be your peak week where you only do max effort stuff kind of like your at a meet. Other than that you can do some selected assistance stuff to work on your weakness,

I've been logging this on the P&Bforum. Check it out to see how the rest is set up.
http://powerandbulk.com/phpBB2/viewtopic.php?t=50179

[Cheech32917]

Good to have you back!

Could you elaborate about your program?

http://powerandbulk.com/phpBB2/viewtopic.php?t=36164&start=0&postdays=0&postorder=asc&highlight=school+westside

My buddy Mike sent me this link about how to cycle and peak every 6 weeks. Basically its an upper/lower split. Its kind of set up like the Texas Method with volume being pushed at the beginning of the week and some sort of max effort being done at the end. So in short the max effort would be a conservative 3, 2 ,1 RM in that order the first three weeks and hard 3,2,1 RM's the next three weeks. The 6th week is suppose to be your peak week where you only do max effort stuff kind of like your at a meet. Other than that you can do some selected assistance stuff to work on your weakness,

I've been logging this on the P&Bforum. Check it out to see how the rest is set up.
http://powerandbulk.com/phpBB2/viewtopic.php?t=50179