|
Post by rpmcmurphy on Oct 28, 2009 4:52:44 GMT -5
Tom's take on the Texas Method
Monday Back Squat - 5x5 Bench - 1x5 Deadlift - 5RM 1 Arm Row - 3x10-20 Weighted Planks - 3x30seconds
Wednesday Front Squat - 3x3 Press - 3x5 Snatch Grip RDL's - 3x8 Planks or GHD Situps
Friday Back Squat - 1x5 Bench - 5x5 Bent Row - 3x5 Heavy Ab Work
Notes
- This routine was created because I didn't have one to follow consistently. I did initially but since then I've gotten a few injuries and changed a few things around so I was changing exercises around with no real consistency outside of the main exercises.
- I have included a fair bit of Heavy Abdominal work as this is a weakness of mine.
- When my wrist heals I may throw in an Olympic lift on Wednesdays or some Overhead Squats.
- I'll up the Squats by 2.5kg every week on both Monday & Friday. Every so often I may try make a 5kg jump.
- I need to buy microplates for the Bench & Press. Try and go up by 2.5kg but may be 1.5 or 1kg increases more often than not.
- I'll start light with deadlifts as their a problem lift for me. 130kg, adding 2.5kg a week.
- I'll be doing chinups and pushups as part of my warmup.
|
|
|
Post by peterako on Oct 28, 2009 9:47:34 GMT -5
How are the front squats on your wrist? Or do you plan to do them 'arms out' like earlier?
Microplates will be a great investment!
Good luck with the program!!
|
|
|
Post by rpmcmurphy on Oct 28, 2009 18:08:32 GMT -5
Front squats are still done "arms out". Wrist does feel like it's on the mend though.
|
|
|
Post by rpmcmurphy on Oct 31, 2009 19:26:05 GMT -5
Week 8 Friday
Squats 2x3 @ 127.5kg
Press 3x5 @ 50kg
Deadlift 1x5 @ 135kg
- pissed off that I didn't get my prescribed 5 reps at 127.5kg, I'll still go for 130kg next week.
- press felt really strong though I think I might have aggravated my shoulder a bit.
- deadlifts felt and apparently looked good. Thank Christ I think I'm back on track. 1x5 @ 137.5kg next Friday.
- Boris showed me how to do a bit of soft tissue work around my glutes which seemed to help a lot with warming up and hitting depth.
- thanks very much to Dr. Boris and the rest of HMPC for the help on the day.
- bought myself a longboard (skateboard not surfboard) which I was having a freaking ball messing around on. I was riding it barefoot and have discovered a new way to ensure you stay on your heels in the squat. Get massive blisters on the balls of your feet haha.
|
|
|
Post by rpmcmurphy on Oct 31, 2009 20:39:27 GMT -5
Food for thought...
Henry David Thoreau
"Let every one mind his own business, and endeavor to be what he was made. Why should we be in such desperate haste to succeed and in such desperate enterprises? If a man does not keep pace with his companions, perhaps it is because he hears a different drummer. Let him step to the music which he hears, howe...ver measured or far away."
"If one advances confidently in the direction of his dreams, and endeavors to live the life which he has imagined, he will meet with a success unexpected in common hours ... In proportion as he simplifies his life, the laws of the universe will appear less complex, and solitude will not be solitude, nor poverty poverty, nor weakness weakness."
"If a man walk in the woods for love of them half of each day, he is in danger of being regarded as a loafer; but if he spends his whole day as a speculator, shearing off those woods and making earth bald before her time, he is esteemed an industrious and enterprising citizen."
|
|
|
Post by rpmcmurphy on Nov 2, 2009 5:51:24 GMT -5
Week 9 MondaySquats5x5 @ 117.5kg(260lbs) Deadlifts1x5 @ 140kg(310lbs) 1x1 @ 160kg(350lbs) 2 Hand Kettlebell Swings3x8 @ 32kg(70lbs) - I had a freaking terrible day at work, it was hot and messy as hell. I had to waterproof brick walls with a substance that resembles tar. Stuck to EVERYTHING and I had to rub a pumice stone all over my arms, legs and stomach to try and get it off. I really didn't feel like going to the gym but I read a very good post on the SquatRX blog about just getting in and doing the work, found here. I highly recommend reading it, and the other contents of the blog. - Holy crap, Squat were HARD this week. They felt pretty ugly and quite a few were real grinders... Progression may be slowing down soon - I was very happy with my Deadlifts tonight, I'll videotape them next time. As Big Pete advised I tried it without weightlifting shoes and found the setup a bit more comfortable. The single at 160 felt good, was more just to give it a crack then any real programmed decision. - I was adviced to get a bit more Glute/posterior chain work in and I really like KB Swings. Gave this a go and tried to really snap the hip open. Definitely felt the glutes working, these will stay in the routine... but where? - No pushing movements because I have a sore right shoulder and... a sore right wrist from stacking it on my new longboard. On a positive note, my left wrist feels great haha.
|
|
|
Post by rpmcmurphy on Nov 2, 2009 5:57:54 GMT -5
As some of you may or may not know I intend to compete in the Matti Tikka Powerlifting Challenge on the 21/22nd of November which is the weekend. This leaves me with 3 weeks (including the remainder of this week) until the competition.
I'm not really sure how or even whether I should "prep" for this competition in a way, but I was thinking of changing my programming slightly after this week.
Next week: I will probably do 3x3 Squats on Monday with a heavier weight, trying to get used to more weight on my back and then shoot for a 3RM on Friday.
The following week (that is the week before the Matti Tikka is on) I was thinking: Monday - Work out maybe my opening attempt for a squat, something I can do comfortably, say around 130kg. Same with deadlift, work out a weight I know is challenging but that I will still be able to pull on the day. Wednesday - 3x5 Light squats to keep blood flowing, maybe some light bench and practice setting up my deadlift (which has been an issue). Maybe some kettlebell swings / pullups
Then compete on the Saturday.
What do you all think?
|
|
|
Post by peterako on Nov 2, 2009 7:22:42 GMT -5
Week 9
- No pushing movements because I have a sore right shoulder and... a sore right wrist from stacking it on my new longboard. On a positive note, my left wrist feels great haha.
Where do you surf? Used to do a bit down at Flinders and 13th in Vic. Take care of that/those wrist(s)!!
|
|
|
Post by rpmcmurphy on Nov 2, 2009 13:56:43 GMT -5
I surf the pavement... Or at least try to.
It's a lonboard skateboard haha. I live about an hour from a decent beach so unfortunately surfing isn't terribly practical.
|
|
|
Post by peterako on Nov 4, 2009 3:49:07 GMT -5
Skateboard?? Heresy!!!
|
|
|
Post by rpmcmurphy on Nov 4, 2009 6:48:16 GMT -5
Week 9 Wednesday
Front Squats 2x3 @ 72.5kg(160lbs)
Squats 1x3 @ 72.5kg(160lbs)
Snatch Grip RDL's 3x8 @ 70kg(155lbs)
- Today was very much a nothing session, my right bicep tendon is sore so I didn't really want to do anything with shoulder flexion/extension and risk aggravating it more.
- Front Squats are still an issue, can't stay up in the hole. This leads to more pressure on my wrist so I called it short after two sets. I'll probably try speed back squats for now.
- Snatch Grip RDL's were hard on the grip, I may change these to regular RDL's soon as I don't want my grip to be the limiting factor. Should probably have a crack at learning how to do Good Mornings properly again soon.
- Did a bunch of longboarding today as well, good way to get the blood flowing as a warm up haha. I'm having a lot of fun on it. I want to get a video for when I'm old and less active/daring/stupid haha.
- Got the baseball in to the piriformis today and the calves. Holy CRAP I have some sore spots in my calves, especially the sides.
|
|
|
Post by rpmcmurphy on Nov 6, 2009 22:43:49 GMT -5
Week 9 Friday
Squats 1x3 @ 120kg(265lbs) 1x2 @ 130kg(285lbs)
Bench Press 1x5 @ 60kg(135lbs) 1x1 @ 80kg(175lbs)
- Today was a very bad day for the gym. I wasn't feeling too bad getting there, a little tired. But everything felt god**n heavy. I've talked to Boris who thinks that my weights on Volume day may be a bit too high. As well as that I had two pretty hard days at work during the week (Tuesday = 8 hours digging clay in 38C-100F heat). I've still got a few niggling injuries too, my bicep tendon in my right shoulder is still quite sore and my right hand is battered and bruised from stacking on my skateboard a week ago. I think I maybe should have done a deload week somewhere during this program... I'm not sure. I've been eating plenty and getting 6-8 hours sleep a night so I'm not sure they're necessarily issues. Next week I intend to drop down the volume, try and up the intensity a little and see what happens. If my shoulder is still sore I won't be doing anything that aggravates it.
- I was shooting for 5 reps at 130kg and got 2. I used 120kg as a warm-up weight for my work set of 130kg. I have no idea why I did 3 reps, 1 would have been sufficient. Nonetheless, I think I am squatting a bit too slow on my squats as well. See how I go next week.
- Bench Press was hurting my hand a little and as I reached the top for the first rep of 80kg my right bicep tendon hurt a lot. I racked the bar and called it a day.
- I hated having to call it quits so early but I think I don't think I would have done much good to continue training.
- Thankfully, I went out after the gym and had a good night. I saw a mate play a good gig, enjoyed burgers with Boris, Julian & Luke and then made some new friends and met up with some old ones. A good way to take my mind off a sheetty night in the gym.
Looking to the future...
- I have Matti Tikka in 2 weeks as well as finishing university at the same time. After these events I am going to start working full time which will probably impede my recovery somewhat and because of this I am considering changing programs. Wendler's 5/3/1 seems like a suitable program as it's easy to understand and there appears to place emphasis on making slow, steady gains. I've read the e-book and I like the way it is set up. At the same time, I sometimes think maybe I should just HTFU. I mean I'm 20 years old, I have access to plenty of food and I'm still a fairly "novice" trainee. Really not sure what to do.
- Last but not least, I made Dr. Boris give me a mobility plan, something that I have to do every second night. If I don't post up as doing it, kick my f**king ass. I should be more mobile, I'm 20 years old for chrissake and I get back pain and can't squat to depth without warming up. That's bullsheet and it needs to be fixed.
|
|
|
Post by rpmcmurphy on Nov 7, 2009 6:24:14 GMT -5
Week 9 Saturday Mobility Work
Baseball In My Ass Cheek - hips felt nice and loose after this.
Seated Ass Stretch
Pec Stretch
Squat to Stand - these sucked, could hardly do them and got a bit of pain in my lower back trying
1 Legged Ass Flexing - It seems my right side is much more "loose", that is to say, comes further out then my left leg.
Glute Bridges - I kept feeling this in my hamstrings, despite trying a few variations.
16kg KB Swings - These I feel in my glutes, did about 10 reps. Probably do more next time or do them at the start as a way of warming up a little as well.
Didn't do any foam rolling tonight. I did have some 100mm pressure rated pipe in the garage from my potato gun making days but it appears to have been thrown out. I'll have to jump up to bunnings tomorrow and get some.
I should be posting mobility work every second day. If I don't, call me a stupid big nancy who's afraid of doing work when it counts. Seriously. (A little technique I learned from Dan John haha).
|
|
|
Post by peterako on Nov 9, 2009 4:53:36 GMT -5
Murph.....
Have you seen a Chiro or Physio? Or even a massuese.
It may be the best investment you make this or next year!
Peter
|
|
|
Post by rpmcmurphy on Nov 9, 2009 6:02:29 GMT -5
Week 10 Monday
Warmup Longboarding Baseball + Piriformis = Pain Glute Stretch Pec Stretch Air Squats Band Dislocates Adductor Stretch
Squats 2x3 @ 120kg(264lbs) 1x5 @ 100kg(220lbs)
- That's it... Yep.
- Squats felt heavy still, heavier then they should. Feel like I can't get in to a groove... I'm not sure if it's mental but I don't think that it is. I have been making steady progress for about 8 weeks and I guess my body just decided it needed a deload week. Last week I still pushed it pretty hard on Monday and it showed on Friday when I was weak as buggery.
- I've decided to listen to my body and essentially try and make this week a deload week. This is because of training but also because of exams which are probably going to screw up my sleeping patterns.
- I didn't do any assistance work as my right wrist / hand is playing up. I can't press anything, I tried to do a few deadlifts at 100kg and also felt a bit of strain in my right hand. Same with chinups. Hopefully work doesn't make it too much worse, but I'm trying to be mindful of it, take plenty of ibuprofen and ice it up.
- I've decided to do 5/3/1 after the Matti Tikka and will probably base my maxes off of those I set in that competition. I'll post up a training template soon for what I intend to do with the program.
|
|