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Training Log
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14-07-2014 9:59am#1Going to get more serious with logging my training via boards.ie for the foreseeable future. I am running a modified texas method programme known as the "big texas method" available from JTStrength. It was created by chad wesley smith with the goal of adding more volume on top of the traditional TM (which runs a volume day of 5x5). I am already a few weeks so will be logging from an advanced state. http://www.jtsstrength.com/articles/2014/01/31/cowboy-method/ you can see it here, it only costs 3 dollars and proceeds go to charity if anyone is interested in following it.
While the programme calls only for squats and core work, I still want to keep up the bench presssing, deadlifts and ohp as i feel I am still a novice in each of the four lifts. I will also train 4 days a week as opposed to three because I am continuing to do the other core lifts. Monday will be bench and squat volume with supplement exercises, tuesday will be some form of exercise for the traps and yoke usually be farmers walk or power shrug with some back work such as bb rows and pull ups. Wednesday will be front squat light day, over head press day and light supplemntary exercises. Thursday will be the money maker day (intensity) where I will be attempting a new 10 rm for as far as I can push it before moving down to 8rm, 5rm and if I get advanced enough I will program in 3rm.
Beggining stats - 84 kg Body weight. Not sure what my 1rm are on the lifts.
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Volume day will be every sunday. I will try to keep these squat sets beltless.
Squat - 120 3 x 10. Felt very easy and should bode well for a nice intensity day.
Bench press - 97 2 x 5. failed on the third set.
Bicep Curl - 3 sets of 10.
I am thinking I may place a greater powerlifting emphasis on the TM and bench every week, reducing the OHP to a single day once a week. I feel i need more time under the bar to reinforce my technique. Saying that my bench has been increasing every workout under the standard 3x5 starting strength protocols and when I hit 95 3 x5 it felt very easy. I will repeat 97 again on my intensity day and try to up the eating and sleep before hand.
Volume day of week 3 completed
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Today is the extra fourth day I have added to the big Tnexas method, although I need to be careful as to not interupt my intensity day. As such this day is not considered to be too essential to my training and can dropped at any moment.
Farmers walks - 125kg, literally just holding a trap bar and walking. First set was walking until my hands started to pain me and the distance was 10m back and forward. Set 2 was 10m walks, let bar down and walk back and repeat for 8 laps.
Barbell Rows Pendlay style - worked up to 100 x 3 and used straps as my hands were shredded after the walks.
Dumbell rows - worked up to 40kg x 8 left and right.
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Quite tired today, decided to use this assistance day to work on lagging body parts namely the shoulders.
Weighted Dips 3 x 5 w/ 20kg
side lateral raises 8kg 3 x 10
Shoulder front raise - 100 reps in total with 10kg plate
Various sets of pull ups.
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Extremely busy with over time this week. Training put on back burner. Skipped light day.
Assistance day - 140kg farmer walk x lots leads to sore traps
DB rows and chin ups
Intensity day
Squat 150 x 5
Deadlifts 173 x3
Bench 92 x 5 easy
Shrugs and curls
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Volume day
Squat - 130 3 x 8
Bench 85 5x5 * 92 x 5 last intensity day felt easy, may be able to up the bench for a while longer without changing the volume recipe.
Elevated stiff legs 100 x 5 * added to help strengthen the hamstrings as I scale back deadlifts to a top set of 3.
Over- all a good workout
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Monday 10-11-2014
Front squat 100kg x 3
Ohp 55kg 3 x 5
Curls.
Wednesday 12-11-2014
Back squat 155 x 5
Bench 102.5 kg x 7 (8th rep the spotter touched it)
Deadlift 170 x 3 then 150 x 5 beltless.
Dips 3x10 body weight. ( wanted to so weighted but forgot the dipping belt).
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