Niks journal

[Brutorious]

Ok I migrated over from another site where I used to keep my journal, just prefer to keep it here.

A little about myself, Im 6'3" long limbs and a shorter torso then most. I have a seperated shoulder injury that occured almost 2 years ago that I train with. No pain really, so no worries about that. My lower body&back has always had an easier time progressing then my upper body.

Im hoovering around 225 it seems right now. Im doing a variation of Madcows 5x5 advanced program. Next week I will be starting the 3x3 phase.

My lifts ending in the 5x5 loading phase were: (ended today)

Bench - 230x5x5
Squat - 255x5x5
Row - 185x5x5
Deadlift - 335x1x5 (Deadlifts are the only exercise I use ramping sets 1x5)
OH press 135x5x5
Pull ups - 5x5 + 10lb's


And my overall short term goals for the big 3 are to get:

Bench 315
Squat 355
deadlift 405

I still got a long way to go and a lot more to learn :D

[coldfire]

Welcome Nik :)

[Brutorious]

I began my 3x3 phase,

like described it was a bit of a break at the same time. Keeping the same weight from last weeks 5's.

today was:

Bench 3x3x230
Squat 3x3x255
Row 3x3x185

light cardio, jumping rope mixed with some push ups.

[Brutorious]

Deadlifts ramping sets 275/315/340x1x3
OH press 135x3x3
Pull ups +15 lb's 3x3

did 1 ab, and curls along with some dips. Nothing big.

So far this week has been relatively easy in regards to lifting the weight, but I know that will soon change in the coming weeks :P

[Brutorious]

Bench 235x3x3
Squat 265x3x3
Row 190x3x3

Everything felt great, no troubles at all. Eager to keep the weight going up.

I also added in some some assistant exercises 2 sets each.

Glute ham
Pull ups body weight only 8 reps
dips body weight 12 reps

I have actually gained some weight im hoovering around 226 right now. Im not paying particular attention but the pants are no tighter so im assuming most of the gain has been muscle. which as martha stewart would say, its a good thing.

Semi-pro football season starts again early next spring and would like to be in great shape for it.

My long term lifting goals are
Squat: 405
Bench: 320
Deadlift: 450

I wanna reach those first, and go from there. It would be nice to get that by next season, but realistically I wont get them that soon.

trying to maintain a 4.6 in the 40 as well...but would like to see that lower staying around the 225-230 weight mark. Im usually a tight end, so I suppose thats what im shooting for.

[coldfire]

I think that after you finish this cycle, you can try a more simple program with weekly periodization to see if it works. If I am not mistaken you have never tried one.

And better start eating more. It's the phase of supercompensation now.

[Brutorious]

Yeah I have never really been on one.

I was doing HST type stuff for a long time and before that I was in the darkness doing 5 day splits...*shutter*

and this was the first true strength program I have ever been on thanks to you. I have no problem trying a simpler program even to see. I think it would be worth it if I can still see progression from work out to workout, and do that until switching back to a weekly progression program.

[coldfire]

Yeah I have never really been on one.

I was doing HST type stuff for a long time and before that I was in the darkness doing 5 day splits...*shutter*


Most of us were in the darkness you are talking about.



and this was the first true strength program I have ever been on thanks to you. I have no problem trying a simpler program even to see. I think it would be worth it if I can still see progression from work out to workout, and do that until switching back to a weekly progression program.

I didn't know you had no experience with such programs or I wouldn't advice this one :)
Anyhow, now you can tolerate a lot of volume, which is good. After you finish the 3x3 phase you should try Starting Strength (which probably won't last long) and then something like the Texas method.

[Brutorious]

Monday workout.

Bench 240x3x3
Squat 275x3x3
Row 195x3x3

Added in some ab exercises, and some body weight pull ups.

I also fainted during my workout and busted my nose...possibly broke it.

I get light headed whenever I do cleans, and lately I clean the weight up whenever I get done with my rows. Every single time I clean the weight up, I get very light headed.

Well tonight, I cleaned the weight up. Racked it...and the next thing I know im face first on the ground.

I have never fainted before, and never have this problem with any other lift...I asked rippetoe about this problem, but he hasnt gotten to it yet it seems...I dont know whats wrong with my body thats making me do this. I wish I could go to the doctor.

My sinuses have been extra bad lately...maybe that had something to do with it...

anyway after I woke up and stopped the bleeding I did my sets of abs, and pull ups...:D

[Brutorious]

Wed. workout

Deadlift 285, 325, 350x1x3
OH press 145x3x3
Pull ups + 20 lb's 3x3

added in some dips and some weighted sit ups.

I also worked on my cleans after my big lifts, fortunately no face plants today. However I did experience light headedness while performing the cleans. the bar was not up against my throat.

So im still trying to figure out what im doing wrong... other then that was a great workout.

[coldfire]

Good progress.

I believe you can now start increasing your squats and deadlifts by 10lbs from workout to workout.

[Brutorious]

Yeah thats the plan for now.

bench and OH press are going to be problems for me though soon, just from past experience.

but im staying optimistic. :P

[Brutorious]

Friday

Squat 3x3x285
Bench 3x3x245
Row 3x3x200

Added some decline sit ups, pull ups and dips at the end.

Everything felt great. I am loving this program and progress... L-O-V-I-N-G it :D

[coldfire]

Friday

Squat 3x3x285
Bench 3x3x245
Row 3x3x200

Added some decline sit ups, pull ups and dips at the end.

Everything felt great. I am loving this program and progress... L-O-V-I-N-G it :D

I hope you are eating A LOT now.

[Brutorious]

Im downing food like the cookie monster in a cookie store...

NOM NOM NOM NOM NOM...

:D

[Brutorious]

Monday

Bench 250x3x3
Squat 295x3x3
Row 205x3x3

Added pull ups,dips and abs.

Bench I feel is getting close to stalling, I dont know how much longer I can keep going up 5lb's each workout...

Squats felt great again I still feel like I got some more left for those. didnt have too much trouble with the rows either. But like rippetoe says rows can go bad with form with just a slight increase in weight.

Coldfire, what would you recommend with bench? keep trying to add 5lb's each workout or try to progress every week instead?

[coldfire]

Monday

Bench 250x3x3
Squat 295x3x3
Row 205x3x3

Added pull ups,dips and abs.

Bench I feel is getting close to stalling, I dont know how much longer I can keep going up 5lb's each workout...

Squats felt great again I still feel like I got some more left for those. didnt have too much trouble with the rows either. But like rippetoe says rows can go bad with form with just a slight increase in weight.

Coldfire, what would you recommend with bench? keep trying to add 5lb's each workout or try to progress every week instead?

I think you can add weight every workout. It's only 4 weeks...

[Brutorious]

I also dont have a workout partner, so a spotter is actually starting to worry me if I get stuck.

I also work out late where there isnt much people in the gym.

Ill figure something out, thanks. try to find someone there to spot me if I can.

[coldfire]

I also dont have a workout partner, so a spotter is actually starting to worry me if I get stuck.

I also work out late where there isnt much people in the gym.

Ill figure something out, thanks. try to find someone there to spot me if I can.

If you don't have a spotter, then you need to learn to recognize the rep before failure. If you can't, don't push it. After all who gives a damn about bench press.

[Brutorious]

Wed. workout

Deadlift 1x3x 295, 335, 360

OH press 3x3x150

Pull ups + 25 lb's 3x3

Added dips, ab's and some light cleans to work on form.

[b33k4y]

If you don't have a spotter, then you need to learn to recognize the rep before failure. If you can't, don't push it. After all who gives a damn about bench press.

I actually agree... I used to care about getting stuck on bench without a spotter but now I don't mind calling a set early if I know I'm about to fail out. Bench is probably the lift I care least about.

[coldfire]

I actually agree... I used to care about getting stuck on bench without a spotter but now I don't mind calling a set early if I know I'm about to fail out. Bench is probably the lift I care least about.

Yes, I think that after you get good at squats, deadlifts and some olympic lifts, the bench press becomes kind of boring and doesn't seem very attractive anymore.

[Brutorious]

I agree, and its not necessarily that I care about bench a lot. Its more that if you get stuck on bench there isn't a whole lot of good things that can come from being under the bar like that.

If I can feel it about to fail, racking it is not a problem. I will see how far I get.

On a side note, I am adding in cleans starting at 135 and working my way up. So far I havent fainted again :P

[Brutorious]

Friday 3rd week.

Bench 255x3x3
Squat 305x3x3
Rows 210x3x3

Assistance exercises dips, pull ups + weighted sit ups.

[coldfire]

Friday 3rd week.

Bench 255x3x3
Squat 305x3x3
Rows 210x3x3

Assistance exercises dips, pull ups + weighted sit ups.

Why did you put the bench as the first lift in the workout?

[Brutorious]

I dont, I just have a habit of typing it first. Ive done it a few times in my other posts as well. I pre write my lifts and numbers in my paper journal as well, maybe its cause it starts with a B, I dunno :P

Squats are first, then bench then rows, then my assistance exercises.

And on Wednesdays, just in case I type it some other way, its Deadlifts, OH press, then weighted pull ups followed by assistance exercises.

[Brutorious]

Well today is the 4th monday in my 3x3 phase.

Bench goal was 260x3x3. I got the first set, but my right shoulder started to give me some problems, the same shoulder I separated 2 years ago. The set was tough, but I didnt want to risk injuring my shoulder. I took 15 pounds off and completed the other 2 sets at 245. Shoulder doesnt have any lingering pain or soreness right now, not sure whats up with that...

Squats 315x3x3 were pretty difficult. I think im going to have to start adding 5lb's each workout now instead of 10.

Row's 215x3x3 were ok, I think I will stall soon because I can feel my form starting to slip.

At the end of my workout I added some light cleans to work on my form, also some weighted sit ups, dips and pull ups.

I have also been sick this past weekend, and honestly wasnt feeling all that great today to begin with but went to the gym anyway. Im sure that impacted my workout...

Coldfire, what should I do when some exercises stall and others can still increase? Do I stay at the same weight? while continuing to progress in other lifts?

My squats and deads will continue to increase, but the others are close to or are stalling. Whatcha think coach coldfire? :D

[coldfire]

Well today is the 4th monday in my 3x3 phase.

Bench goal was 260x3x3. I got the first set, but my right shoulder started to give me some problems, the same shoulder I separated 2 years ago. The set was tough, but I didnt want to risk injuring my shoulder. I took 15 pounds off and completed the other 2 sets at 245. Shoulder doesnt have any lingering pain or soreness right now, not sure whats up with that...

Squats 315x3x3 were pretty difficult. I think im going to have to start adding 5lb's each workout now instead of 10.

Row's 215x3x3 were ok, I think I will stall soon because I can feel my form starting to slip.

At the end of my workout I added some light cleans to work on my form, also some weighted sit ups, dips and pull ups.

I have also been sick this past weekend, and honestly wasnt feeling all that great today to begin with but went to the gym anyway. Im sure that impacted my workout...

Coldfire, what should I do when some exercises stall and others can still increase? Do I stay at the same weight? while continuing to progress in other lifts?

My squats and deads will continue to increase, but the others are close to or are stalling. Whatcha think coach coldfire? :D

I think that as long as you progress on squats and deadlifts, everything is fine. Naturally the bench will stall earlier and no one cares about rows :)

I also think that you can stop after this or the next week and go for a routine with linear progression.

[Brutorious]

Thats what I thought, so should I just keep doing the weight I stall at in the other exercises? or should I do something like drop the weight down a bit and just progress up again.

or does it matter?

[coldfire]

Just train until everything stalls. You are not supposed to train in the 3x3 phase forever.

[Brutorious]

lol I know, but what I meant was with the lifts that do stall early.

Should I drop those lifts down and try to progress up again while continuing to go on with my squat and deadlift?

or just stay at the same weight I stalled at every workout until my deads and squats stall?

[Brutorious]

Deadlift 305, 345, 370x1x3
OH press 160x3x3
Pull ups + 30 lb's

Assistance: Dips, also did some light cleans working on my form again.


_________________

Deadlift can still go up but it was a very tough workout.

OH is done, I barely got each 3rd rep up...so weak, ugh. I really want to see this go up higher, I think im starting to care more about this then the bench.

Pull ups, I got them done. Pretty tough though.

Im pretty exhausted, cant wait to get a break...lol.

[coldfire]

or just stay at the same weight I stalled at every workout until my deads and squats stall?

Yes :)

Forgot to say: If you get stuck with 3x3 on the bench press or any other lift, you can just reduce a set each workout and up the weight, until you get to a true 3RM.

[Brutorious]

Well i felt good but bad at the same time at the gym, ill get into that in a min.

Squat - 320x3x3

Bench - 260x3x3

Row - 215x3x3

I felt good for lifting strangely enough, even though I have felt fatigued. But ate this egg omelet and had the worst gas while lifting...I mean bad.

320 pounds on your back and gas is not a good combination. It was just a funny situation, laughin about it now...

My right shoulder, the one I separated is still bothering me, but not nearly as bad, I was able to complete the 260x3x3 and was pretty difficult.

This was the 9th week, most lifts planned out pretty well, I think I can still go up about 5-10 more on squats ans deads. So I will continue next week and take my well deserved break after that :)

[coldfire]

Who said anything about a break? :D

[Brutorious]

Monday 5, week 10.

Squat 320x3x3

Bench 245x3x3 (extra rep on last set)

Rows 220x3x3

weighted decline sit ups, dips and pull ups assistance exercises

Squats were very hard today, I def struggled. Im going to attempt 325 on friday, its going to be tough though.

Bench, my shoulder started bothering me again...I dont know what it is. I had to drop the weight down again, and even then it still bothered me quite a bit.

Rows, I went up 5 pounds and will try to break into 225x3x3 friday.

I feel so drained

[Brutorious]

Deadlift 315, 355, 380x1x3

OH press 160x3x3

Pull ups 3x3 + 35lb's

+ dips, weighted decline, glute ham

Deadlifts I pushed myself and got 380, my OH press didnt go up, its sad. I dont know if its my long arms... yeah we'll go with that :P My arms are pretty long though, with me being 6'3" im sure that effects it. :(

Pull ups maxed at +35, I could barely get that last rep each set.

good times.

[coldfire]

Why didn't you try to increase the OH press?

[Brutorious]

no way, that wasnt going to happen.

I struggled to just get the 160 again. its sad really, im quite ashamed of how little I can OH press.

Im actually heading to the gym right now to do my last workout.

so after this, madcow says to keep 3x3 drop the 3rd workout in the week, and do this for about 1-2 weeks, then you should be ready to jump back into another loading phase... or in my case another routine.

Should I be following this? and what weight should I be pressing during this 1-2 weeks? (most likely only 1 week). I cant imagine its the 3rm I have established. I got the impression I do the same weight I ended on the 5x5, but im a bit confused with this part...lol.

Look forward to your response coach CF.

[Brutorious]

Im am extremely happy with todays workout, and sore... :D

Squats 3x3x325
Bench 3x3x265
Row 3x3x225

Assis. exercises - dips, pull ups, weighted decline situps.

Squats were brutal, that last rep of the last set, seemed like I was pushing up the weight forever. but i got it!

Bench, I dont know what it was...I think it was your comment of why didnt you go up on OH press, and I felt pretty shitty about it, so I decided what the hell added 5 pounds and was at 265, and I got it up! brutal just like the squats, almost didnt happen...my shoulder didnt give me any problems either, I dont know wtf is up with my shoulder. Last monday it hurt like hell, today I went up in weight and it was fine.

Rows, did what I sent out to accomplish, 225

All in all I feel great ( fucking tired ) but great. Now Im going to look and read more into the texas method. pretty excited about that.

[coldfire]

no way, that wasnt going to happen.

I struggled to just get the 160 again. its sad really, im quite ashamed of how little I can OH press.

Im actually heading to the gym right now to do my last workout.

so after this, madcow says to keep 3x3 drop the 3rd workout in the week, and do this for about 1-2 weeks, then you should be ready to jump back into another loading phase... or in my case another routine.

Should I be following this? and what weight should I be pressing during this 1-2 weeks? (most likely only 1 week). I cant imagine its the 3rm I have established. I got the impression I do the same weight I ended on the 5x5, but im a bit confused with this part...lol.

Look forward to your response coach CF.

Yes, do what madcow says and do it for TWO weeks. You don't have to use the 3RM you have. I would use my 5RM for the lifts.

[Brutorious]

haha, 2 weeks it is, thanks for the confirmation!

[coldfire]

No updates? :(

[Brutorious]

nothing to note, worked out twice this week per madcow,

I did the same weights I ended 5x5 on.

I ate a salt and vinegar cricket yesterday...but that isnt really important :P

ill be keeping this up to date after these 2 weeks, which is 1 week after today :P

[Fatty]

Nicholas, just now saw this site in your sig...I like it. It's Rainman by the way.

Coldfire, good to see ya man.

[Brutorious]

Hey Rain, hows it going?

Coldfire I am going to outline what I came up with. Would like you to critque it if you get a minute. So it is my understanding from reading about the texas method (Im a little strapped for cash so I cant order Practical Programing just yet)

Monday 5x5 high volume/high intensity
Wednesday 3x3/2x5 low volume/low intensity about 80% of 5rm
Friday 1x5/1x3 low volume/high intensity

striving to beat PR's on monday and friday.

So I came up with this.

Monday:

Squats
Bench
Power cleans
+ assistance exercises

Wednesday:

Squats
OH press
Deadlift
+ assistance

Friday:

Squats
Bench
power cleans
+assistance

So it actually comes out looking like my previous workout you designed. Im going to start today, hopefully you can shed some feedback, I think it all looks good, just want the CF seal of approval. haha.

Also, im going to do some running 3 times a week on offdays. about 15 minutes of various speeds.

[Brutorious]

well today was not a good start, i slept on my back wrong, right side of my back has been hurting all day. I had to wear my weight belt during most of my lifts just to keep the pain minimal.

Squats 245x5x5

bench 215x5x5

power cleans 135x5x5

Dips/pull ups + glute ham

No abs, my back hurt too bad. and I took a shot in the dark with power cleans, they were pretty easy, but better to start lower then higher.

other then my back hurting, wasnt too bad.

[coldfire]

Hey Rain, hows it going?

Coldfire I am going to outline what I came up with. Would like you to critque it if you get a minute. So it is my understanding from reading about the texas method (Im a little strapped for cash so I cant order Practical Programing just yet)

Monday 5x5 high volume/high intensity
Wednesday 3x3/2x5 low volume/low intensity about 80% of 5rm
Friday 1x5/1x3 low volume/high intensity

striving to beat PR's on monday and friday.

So I came up with this.

Monday:

Squats
Bench
Power cleans
+ assistance exercises

Wednesday:

Squats
OH press
Deadlift
+ assistance

Friday:

Squats
Bench
power cleans
+assistance

So it actually comes out looking like my previous workout you designed. Im going to start today, hopefully you can shed some feedback, I think it all looks good, just want the CF seal of approval. haha.

Also, im going to do some running 3 times a week on offdays. about 15 minutes of various speeds.

Wednesday should be a recovery day. It doesn't mean that everything should be 80% of Monday's tonnage. You can use front squats as a light day of back squats.

And I would never put deadlifts on the recovery day.

Anyway, it would be helpful to see the actual set/rep scheme.

Oh, and I would never approve running 3 times a week.

Fatty, good to hear from you too.

[Brutorious]

When should I include deadlifts then?

Friday in place of power cleans?

the actual rep/sets I decided on were.

5x5 on monday
2x5 on wednesday
1x5 on friday

from what i read that should be correct. The sample routine I saw put their deadlifts on wednesday, so i thought it might be ok, even though it didnt make sense being a recovery day. So would friday be a more suitable place? I still want deads in my routine of course.

[coldfire]

When should I include deadlifts then?

Friday in place of power cleans?

the actual rep/sets I decided on were.

5x5 on monday
2x5 on wednesday
1x5 on friday

from what i read that should be correct. The sample routine I saw put their deadlifts on wednesday, so i thought it might be ok, even though it didnt make sense being a recovery day. So would friday be a more suitable place? I still want deads in my routine of course.

Deadlifts on recovery day don't work. Trust me, I've done that :)
The best place to put deadlifts would be friday instead of power cleans.

And wednesday doesn't need to be 2x5. That will be good for the squats, but presses should still be 5x5.

One more thing, power cleans are usually not done for anything more than doubles and triples so you might want to change that too. Or learn it the hard way ;)

[Brutorious]

ok,

squats on wed 2x5, check. press's 5x5 check.

what should I put in place of the deads I had on wednesday? rows? weighted pull ups?

the deads I assume should keep to 1x3 on friday? or would 1x5 be better?

and changing the cleans to 3x3 on monday...lol

I feel all confused again, lmao.

[coldfire]

ok,

squats on wed 2x5, check. press's 5x5 check.

what should I put in place of the deads I had on wednesday? rows? weighted pull ups?

the deads I assume should keep to 1x3 on friday? or would 1x5 be better?

and changing the cleans to 3x3 on monday...lol

I feel all confused again, lmao.

Rows or pull ups would be ok. 3x3 for cleans is usually not enough. 5-10 sets of doubles or triples would be better.

Friday doesn't have to be a constant rep range. You can alternate 5s with triples, doubles or even singles. Just make a PR.

KSC is much better at this than I am, but here is what I would do (and have done):

Monday:
Squats 5x5
Bench: 5x5 or 4x6
Power clean: 8x2

Wednesday:
Light squats
Press: 5x5
Pull ups (rows if you like)

Firday:
Squat 1x5
Bench 1x5
Deadlift 1x5

[Brutorious]

that looks pretty good man, I will follow that and see how it goes.

I think I will do weighted pull ups instead of the rows, maybe move rows to an assisted exercise.

should the pull ups be 5x5 or is something like 3 sets of weighted until failure ok?

much thanks as always for all the help.

[coldfire]

I don't know about the pull ups. It depends on your recovery. If you feel weighted pull ups for 5x5 won't interfere with your recovery it's fine. I like 3 sets to failure in this setup.

Anyway, play with the setup as you progress. If for example friday becomes too taxing you can switch the squats and the bench for speed training. Or you remove a set from the 5x5 on monday. Anything that keeps you progressing.

[Brutorious]

I was leaning toward the 3xfailure. Thanks CF!

yeah im sure this will be interesting for me learning how and when to tell what changes to make.

When you did this routine did you ever change things up? and if so, how often?

Also, I started at about 85-90% of my 5's on bench and squat like you recommended. Ill keep that trend going for wednesday and friday this week. I didnt have a calculator with me so they were estimations on monday :P

[Brutorious]

Wednesday 1,

80% squat 195x3x5
OH press 125x5x5
Weighted pullups 3xfailure

+weighted decline sit ups, dips, weighted planks.

I wish I could shorten my arms, lol...my OH press makes me cry. Sometime soon I may try push presses when I stall on oh press and see how that goes.

[coldfire]

I was leaning toward the 3xfailure. Thanks CF!

yeah im sure this will be interesting for me learning how and when to tell what changes to make.

When you did this routine did you ever change things up? and if so, how often?


Of course I did. After about 3 weeks I switched friday squats and presses to Dynamic Effort. Sometimes I switched deadlifts to dynamic effort too, but it didn't work well.

I moved deadlifts to Wednesday and that didn't last for more than 2 weeks either :)

There were probably other stuff I did, but I don't remember.

[coldfire]

Wednesday 1,

I wish I could shorten my arms, lol...my OH press makes me cry. Sometime soon I may try push presses when I stall on oh press and see how that goes.

I wish I had longer arms, so that my deadlift wouldn't suck so much.

[Brutorious]

been kind of busy, so this is a 2 day post. Last friday and yesterday (monday)

Friday 1.

Squat:1x5x295
Deadlift:1x5x335
Bench:1x5x230
+ Dips/ab's/pull ups

Monday 2.

Squat 5x5x255
Cleans 8x3x155 (I couldnt remember what reps you said and i went with 3.. :o)
Bench 5x5x225
+dips/pull ups/abs

I felt so exhausted after this monday. :P

[Brutorious]

Hey i can visit the site now...

The few times i tried to log on the past few days I was getting an error...

anyway Wednesdays workout.

Squat 80%. 205x3x5
OH press 135x5x5
Pull ups + 15lb's to failure

+ 45lb planks, glute ham, dips.

I feel im making decent progress seeing as how I have really only been on strength programs for maybe the past 3-4 months or so. I cant wait to see where my numbers sit when I reach 1 year.

Its funny cause when I learned about HST, I felt I was was heading in the right direction...and in a way I was, for a beginner I would think. But there was just so much more out there I had no idea about.

[coldfire]

Its funny cause when I learned about HST, I felt I was was heading in the right direction...and in a way I was, for a beginner I would think. But there was just so much more out there I had no idea about.

That's what happens when you learn from bodybuilding sites :)

But HST is a good direction.

[Brutorious]

ok friday number 2...

Squat 305x1x5
Deads 345x1x5
Bench 235x1x5

I felt...like...shit...after this workout. I just felt so drained after the heavy squats going into the heavy deads...I was already exhausted by the time I got to bench.

Also, my lower back feels extra sore from the deadlifts, like it doesnt really hurt, its just more sore then my back overall is normal after deads. Is this a sign my form is slipping? should I lower the weight and correct it? I dont want to lead to an injury.

My whole body actually seems to be getting extra sore, mostly from the friday workouts, not so much the mondays yet. I have never done heave deads and squats together like this, its some tough shit...lol

[coldfire]

ok friday number 2...

Squat 305x1x5
Deads 345x1x5
Bench 235x1x5

I felt...like...shit...after this workout. I just felt so drained after the heavy squats going into the heavy deads...I was already exhausted by the time I got to bench.

Also, my lower back feels extra sore from the deadlifts, like it doesnt really hurt, its just more sore then my back overall is normal after deads. Is this a sign my form is slipping? should I lower the weight and correct it? I dont want to lead to an injury.

My whole body actually seems to be getting extra sore, mostly from the friday workouts, not so much the mondays yet. I have never done heave deads and squats together like this, its some tough shit...lol

I hope the bench was between the squats and deadlifts. Next week you can make it easy on yourself and switch the squats on monday to speed sets.

[Brutorious]

Yeah it went in this order; squats, deads, bench. I figured the squats should be first as always, the deads would be the next most taxing, so at the time it made sense to do bench last...

I think I can still go another week or so at the current schedule, im just noticing im getting a lot more fatigued a lot faster then when I first started madcows program. (I know they are different programs, but so far its all I have to compare it too.)

Lets see how next week goes :) im pretty intrigued to see how my body does.

* and about the lower back thing, is it any cause for concern? im guessing no since you didnt mention it in your previous post. Im not too worried about it, but better safe then out of the gym for awhile :P

[coldfire]

Yeah it went in this order; squats, deads, bench. I figured the squats should be first as always, the deads would be the next most taxing, so at the time it made sense to do bench last...

I think I can still go another week or so at the current schedule, im just noticing im getting a lot more fatigued a lot faster then when I first started madcows program. (I know they are different programs, but so far its all I have to compare it too.)

Lets see how next week goes :) im pretty intrigued to see how my body does.

* and about the lower back thing, is it any cause for concern? im guessing no since you didnt mention it in your previous post. Im not too worried about it, but better safe then out of the gym for awhile :P

Madcow's program is supposed to be light the first few weeks, because you need to accumulate some fatigue and this is done by volume more than by intensity.

Texas method is always difficult and intense, but you should be recovered every week.

I don't know about your back, it's your call. It could be just because you are not used to this type of training, I don't know... I would probably train if it's nothing serious.

[Brutorious]

Mondays workout was suckage, I was extremely tired i think i only got around 3-4 hours of sleep so I was really dragging ass in the gym.

I did manage to go up, but it was harder then normal.

Squats 265x5x5
Bench 230x5x5
Cleans 8x2x165

Been going through a lot of shit emotionally, and im sure its causing some unnecessary stress. Just gotta keep training.

[Brutorious]

Wend. workout.

Squats 80% 3x5x215
OH press 5x5x140
pull ups + 15lb's 3xfailure same weight as last week but I went up in reps.

Assistant exercises: dips/reverse grip rows/decline sit ups

OH press does seem like it is getting easier, I did notice that a little yesterday. Lets see how I do tomorrow and how fatigued I get.

[Brutorious]

Friday #3

Squats 1x5x310
Bench 1x5x240
Deadlift 1x5x350

I feel much better after this workout then my previous one. I still feel tired, but not nearly as fatigued as i did last friday.

steadily going up in weight, thats the important part :)

[Brutorious]

monday #4

Squats 5x5x270
Bench 5x5x235
P.cleans 8x2x170

+ dips/pull ups and weighted planks.

My bench felt really tough today, the squats and cleans felt good. But I had a difficult time with the bench. Going to try to up my calorie intake a bit and see how that goes.

[Brutorious]

Friday #4

Deadlifts 1x5x355
Bench 1x5x245
Squats 1x5x315

+ Dips, pull ups, weighted sit ups

I had to workout in that order this friday, I got to the gym late and only had about 45 mins and someone was already in the only squat rack. :(

So I did deads first, felt good, went to bench...not so bad, by the time I got to my working set of squats I felt like jello, well my legs did. I banged out the 5 reps, but man it felt like an eternity.

It was one of those moments where you go down, come back up and it feels like it takes you 30 mins to get back up. needless to say they whooped my ass.

going on week #5, Im hoovering around the same weight at 230-231 now. I have noticed I seem to be loseing a little bit of fat here and there, but not much. I have been drinking a lot more milk and trying to up the calories, but I have also been really stressed out due to relationship problems.

women, geez :P

[Brutorious]

Im going through some kind of depression spell...as I write this it is 7:11 am

I am barely getting any sleep, so many things bother me...Im going through a lot of crap with my gf who is currently my ex...and its just all fucked up.

Im trying to get past it all and focus again.

I had a VERY hard time progressing monday. Wednesday I couldnt even do the 150lb's OH press for one set of 5.

Im sure im getting close to stalling, but ill be damned if I dont think this sleep problem is effecting me.

anyway I will still try to progress next week if my sleep gets better.

But I wanted to ask you coldfire, if you still read this. How would I go about setting up speed sets, like you suggested before. Can this be done for each exercise? because I had the biggest problems with bench monday.

**dont have any numbers for this past wednesday or monday off hand, there in my car. But they are all 5lb's more then the previous days respectively.

[coldfire]

Speed sets usually replace Friday's intensity wokrouts. Squats are done with 40-60% of 1RM for 10-12 doubles with 1 minute rest. The point is to accelerate the bar as much as possible. Benches are done for 8x3 with 1 minute rest with 40-50% of 1RM.

Deadlifts are usually done for 15 singles with 30 seconds rest

Having that said, I never liked my experience with speed sets, especially deadlifts.
You might benefit from swtiching to 4x5 on monday for a week or two and see how it goes.

The barbell is your best friend to go through depression. Hope it gets better.

[Brutorious]

yeah i know :) im starting to feel better personally.

whether I am stalling naturally or because of the lack of sleep...this week really kicked my ass.

Todays friday workout, I did

Squats 1x5x320
Bench 1x5x250
Deads 1x5x360

Personally I dont know how much more I can progress right now, today was very difficult indeed. The deadlifts more then anything it seems. next week looks like hell...I dont know if I can do it...but I will try. Save the speed sets for after next week, and see if I cant go up any more :D

speaking of the program I know for the most part once you stall, its time to deload and rest up for another round or start a new program. Is there a set amount of time that the texas method is supposed to go for? I think im on my 5th or 6th week, cant remember atm. just curious I never read anything about it.

Thanks for the replies coach, how the hell you been?

[kaisermetal]

depression sucks man, i wish the best recover...

if it really starts to bother you DON'T HESITATE to seek professional help, it's very tough to deal with it alone, and the deeper you get, it's harder to get out from the hole.

I was depressed because i couldn't do sports anymore with all injuries i had and weight lifting saved my life.

Your barbell is your best friend, don't forget about her.

[coldfire]

yeah i know :) im starting to feel better personally.

whether I am stalling naturally or because of the lack of sleep...this week really kicked my ass.

Todays friday workout, I did

Squats 1x5x320
Bench 1x5x250
Deads 1x5x360

Personally I dont know how much more I can progress right now, today was very difficult indeed. The deadlifts more then anything it seems. next week looks like hell...I dont know if I can do it...but I will try. Save the speed sets for after next week, and see if I cant go up any more :D

speaking of the program I know for the most part once you stall, its time to deload and rest up for another round or start a new program. Is there a set amount of time that the texas method is supposed to go for? I think im on my 5th or 6th week, cant remember atm. just curious I never read anything about it.

Thanks for the replies coach, how the hell you been?

There is no set amount of time the template is supposed to work. It is just a concept of making progress each week. Milk it as much as you can.

I'm ok, thank you. You've got to stop calling me coach. I am not worthy of that title :)

[Brutorious]

ok coach,

I wont stop you know regardless of what you say you have helped me along more then I could possibly thank you for. That is essentially what a coach is, so your my coach. haha.

mondays workout *edit for later*

wednesdays workout * will edit later, dont have numbers with me*

Fridays workout. today

squats 1x5x325
Bench 1x5x255
Deads 1x5x365

I dont know what it is, I imagine doing heavy squats on the same day...but deadlifts are kicking my ass. I dont think I can progress any more with it, so next friday I will transition to the speed sets.

I have never done speed sets before so this will be interesting to try.

[coldfire]

ְA coach is supposed to be stronger than the trainee, and we have about the same numbers :)

Why switch to speed sets? Looks like you are still making progress.

[Brutorious]

a coach is someone who helps and guides someone else and teaches them, numbers arent everything ;)

well I just dont know how much I can keep doing the heavy deads, I literally felt like I couldnt go up in weight any more then I did last friday.

I really feel like doing the heavy squats on the same day is whats doing it, The day I had to do deads first and squats last everything was reversed. Deads were fine, but I struggled to complete my set of squats.

I still think I got a little left in me to go up in squats and bench, but not so much the bench.

Should I just keep going and try to progress on deads again? I mean I guess its worth a shot since I dont feel my bench and squats have stalled yet.

[coldfire]

I think you should try and progress. The worst thing that will happen is that you will get 3RM or 4RM instead of a 5RM (which you can rotate intentionally anyway). The best thing that will happen is that you will adapt to maxing out on 3 lifts.

[Brutorious]

Ok im really slacking on the journal, BUT! im not slacking in the gym. here is a recap of this week...

week 7

Monday:

squats 5x5x285
Bench 5x5x240
cleans 2x8x185

+dips/pull ups and situps for assis. exercises

Wednesday:

Squats 3x5x240
OH press 5x5x150
Pull ups 3xfailure + 20lb's

+ dips, sit ups

Friday:

Squats 1x5x330
Bench 1x5x260
Deads 1x5x370

+ weighted planks, dips. 8 mins of cardio afterwards interval running.

*notes

My OH press is sad, and I had a very tough time finishing wendsdays 5x5, so tough that I am going to switch to push presses now to keep going up in weight. How do you feel about that Coldfire? would that be acceptable or should I do something else like change reps/sets/weight?

My bench feels like its about to stall on both days, 5x5 and 1x5. I had a very difficult time this week with bench.

My squats and deads however feel great and I feel like I can still progress for a couple more weeks. My deads fealt like they were stalling but todays 1x5 went pretty smoothly.

Over all I feel good, not depressed so much any more :D

Thanks ahead of time for any feedback you have coach.

**Oh also forgot to mention I have the opportunity to take a personal training job at a local fitness club...

and to be honest im a little skeptical. I have a firm belief in training now, that any and everyone (excluding injurys) should begin with a 3 day full body and learn the most basic exercise lifts. That is how I would want to train people...and I dont know if that fits in well with modern fitness club training.

I think I will go talk to the guy, and see what happens. Maybe I can train people how I want to and help people the same way people like rippetoe, coldfire and smoundzou helped me... that would be a good feeling.

now this feels like a fucking diary, i better stop now...lol

[coldfire]

Don't think that you are going to stall. Try it next week and see. If you do stall, you just try it next time again, and if that fails then you need some change.

And your OH press is fine. It always has a very slow progress. Took me many months to get it from 190 to 200.

Oh, and you have some good numbers there :)

[coldfire]

Where are the updates dammit?

[Brutorious]

everytime I tried to log on here it gave me some error messages like the site was down... but it seems good now.

anyway lets see what has happened. im at the end of week 9.

Im getting over a little stomach virus, so this week was painful. especially monday.

I dont have any numbers on me right now accept for fridays 1x5 lifts.

Friday 9

Squats 1x5x340
Bench 1x4x265
Deads 1x5x380 (Im not sure if I should consider this a completion...I had to Stop and stand up after the third rep, rest a few seconds and reset and finish my last 2 reps, my legs were so tired)

My legs were shaking when doing the deads, I guess its just taking a toll on my legs with the heavy squats + deads.

Bench I was only able to get 4 reps

Unfortunately im kind of stuck on whether I should deload for 2 weeks now and then resume training.

1.) I have pretty much reached stalling point on everything, Accept maybe squats...

Bench has stalled, OH press has I can get 1-2 sets, but then I have to start using a little push press motion and get my legs in it. Like I said above I had to stop the deads mid set and resume.

2.) this up coming week I have to go visit family out of state and will for sure miss mondays workout, and possibly wednesdays... but I think I can make something work to get there.

so I think it may be time to deload, so I need to decide if I should now for 2 weeks and then resume training.

but then I was thinking should I go back and do another cycle of madcows, or another cycle of TM.

I also wanted to ask you CF, I am really interested in trying the 20 rep squat thing. The one in SS that talks about taking your 10 rm and stretching it into your 20.

I want to try it, how would I fit that into whatever im doing training wise?

[coldfire]

You can reset and deload. I don't think you need two weeks though. Or you could try to change the routine a little so you can progress more. There are many possibilities.

I've never done a 20 rep squat on weekly basis. I've tried it only once so far, so I've got nothing to say about that.

[Brutorious]

Im going to hit the gym tomorrow so ill be able to fit in 2 days this week.

What would you recommend for switching things up? I would rather keep going for as long as I can. Are you talking about the speed sets you mentioned before? or a simple change in rep/set?

Also, besides the 20 rep squat program thing. I am interested in testing the waters on 1rm's.

Would it be better to do these at the end of a program after I have stalled, or after de loading before I pick up again?

Edit** I wish I could have gotten to this sooner and asked this earlier. I just got back into town earlier this evening.

[K.Diesel]

I experimented w/20 rep squats and deadlifts for a few months over a year ago. Have only done them once since I really got into powerlifting. If I were going to do them w/a starting strength type program, I'd probably do something like

bench/OH press, chins/cleans, squat

I would make those 20 reps the last set you do for the day. If you have any strength left for any more lifting, you should have your cells cloned, put into powder form, and sold as supplements. I'm not up on your whole thread, but if you squat 3xweek, I'd do them every 4th session. That probably won't disrupt your program too much.

[coldfire]

Im going to hit the gym tomorrow so ill be able to fit in 2 days this week.

What would you recommend for switching things up? I would rather keep going for as long as I can. Are you talking about the speed sets you mentioned before? or a simple change in rep/set?

Also, besides the 20 rep squat program thing. I am interested in testing the waters on 1rm's.

Would it be better to do these at the end of a program after I have stalled, or after de loading before I pick up again?

Edit** I wish I could have gotten to this sooner and asked this earlier. I just got back into town earlier this evening.

Switching things up involves either adding or reducing volume on monday's workout. Chaning friday's reps from 5RM to 3RM, 2RM or 1RM, etc... Be creative here.

Testing 1RM can be a part of your routine (on friday).

[Brutorious]

ok, so I think I will go from 1x5 on fridays

till I stall on 5's and can only do 4's, then when I stall on 4's Ill move to 3's and so on until I reach 1's.

At the very least it will give me another month+ to stay on this before de loading. I gave it a lot of thought and dont really want to get derailed by this one week, and I want to take this as far as I can.

As far as mondays go, im a little stuck on what I should do. I really like the 5x5 scheme but I am stalling on most lifts.

so since I am decreasing reps on fridays I was thinking about raising reps on mondays to balance it out. Maybe something like 4x7. Still keeping power cleans at 8x2 but reseting the weight down lower and progressing back up.

But then I am confused on where I should start my weight, I would guess somewhere around where I started my 5's, so I can progress but still have it fall in line with fridays.

Am I thinking in the right direction? or am I way out in left field?

[Brutorious]

I realized im going to take this week and deload...

I need it more mentally then physically. Im going through a very hard time with my now x...and well, when I was in the gym yesterday it was a lack luster performance.

one good thing to note i did break 5x5x300 squat so that made me pretty happy. I barely did it though, I damn near passed out :P

Im going to just reset next week.

one thing im interested in. could I possibly rotate something on fridays like for example.

friday 1 1x5
friday 2 1x3
friday 3 1x1

or would that be too much infrequency at whatever rep range?

[coldfire]

Sure you can rotate fridays. It's even mentioned in Practical Programming. Read the book :)

[Brutorious]

yeah, I know money has been tight for a long time bro :(

Hopefully I will have some extra here soon.

especially with christmas just passing.

[coldfire]

In reply to your "someone cheer me up" thread:

Sorry, but there is no way to lose this feeling quickly. It will take time and you just have to be busy. So try to live your life and be thankful for the barbell and squat the fuck up. Everything will be fine eventually :)

Merry Christmas. Go get some beer with your friends.

[Brutorious]

yeah, i know...

tryin to stay busy bro, im tryin. Hows everything going with you? hows training?

[Brutorious]

monday jan 5th. restarting, will report back later with numbers.

[coldfire]

yeah, i know...

tryin to stay busy bro, im tryin. Hows everything going with you? hows training?

Thanks, I'm ok. Training is good so far. Will report results in a few weeks :)

[Brutorious]

So mondays workout went well.

I started a little lower then I thought I should, but the past few weeks my whole world has been upside down. Fucked up is a generous term.

I am starting to feel better though, it really is amazing how much being depressed can fuck with you physically.

Plus I really wanna focus on form, my lower back was bothering me for awhile towards the end of my previous cycle through. anyway...

Squats 250x5x5
Bench 205x5x5
cleans 150x8x3

+ dips/pull ups/decline situps, 10 minutes HIIT running.

i plan for this cycle to go much longer then the first one also.

Glad to hear everything is going well for you coach CF, haha. Look forward to seeing what your progress looks like.