Archives For intensity day

Texas Method Training Log: Friday May 4, 2012 [Intensity Day]

May 4, 2012 — 2 Comments

Low Bar Back Squat

  • 45lbs: 10
  • 137.5lbs: 5
  • 227.5lbs: 3
  • 317.5lbs: 2
  • 367.5lbs: 1
  • 407.5lbs: 1
  • 427.5lbs: 1
  • 442.5lbs:  1

Paused Bench Press

  • 45lbs: 10
  • 137.5lbs: 5
  • 227.5lbs: 2
  • 277.5lbs: 1
  • 300lbs: 1
  • 310lbs: 1
  • 317.5lbs: 1

Deadlift

Trying out the Titan deadlift slippers for the first time. They remind me of Kung Fu shoes I used to have when I was a kid.

Also, lower back doesn't 100% - still aching a bit.

  • 137.5lbs: 5
  • 227.5lbs: 3
  • 317.5lbs: 2
  • 407.5lbs: 1

Barbell Hip Thrust

This makes my lower back feels better for some reason. Glute hypertrophy will probably end up ripping more jeans though.

  • 137.5lbs: 10
  • 147.5lbs: 8,10
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Texas Method Training Log: Friday April 27, 2012 [Intensity Day]

April 27, 2012 — Leave a comment

Lower back has been bothering me all week. Forced to take one of those 'de-load' weeks I keep on hearing about.

Also decided to do high bar instead of low bar squat. I find the upright position during the high bar squat less stressful on my lower back.

High Bar Squat

  • 45lbs: 10
  • 137.5lbs: 5
  • 187.5lbs: 3
  • 227.5lbs: 3
  • 277.5lbs: 2
  • 317.5lbs: 1
  • 367.5lbs: 1
  • 407.5lbs: 1
  • 427.5lbs: x
    • Failed at 427.5lbs. Didn't want to push it too hard.

Bench Press

Warm Up

  • 45lbs: 10
  • 137.5lbs: 5
  • 227.5lbs: 2
  • 277.5lbs: 1

Main Sets

  • 317.5lbs: 1,1
  • 330lbs: 1 *PR
  • 317.5lbs: 2
    • Failed on third rep

Barbell Hip Thrust

  • 137.5lbs: 5,8,8
    • Back pain temporarily went away after the first set. Interesting.
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Texas Method Training Log: Friday April 20, 2012 [Intensity Day]

April 20, 2012 — Leave a comment

Obliques are super sore from doing barbell side bends a few days ago. I was doing barbell side bends like Lu Xiaojun (from the Chinese weightlifting team) but with a lot less weight.

Experimented with 45lbs, then 52.5lbs for 20 reps. Maybe it was a little too much to try out a new exercise. Nonetheless, hit a couple of PR's today:

Jump Rope

2 minutes.

  • Going to start adding these in as a general warmup at the beginning ofmy workouts.
  • Haven't skipped in so long so I'm really feeling the lactic acid in my calves!

Low Bar Back Squat

Warm Up

  • 45lbs: 10
  • 137.5lbs: 5
  • 227.5lbs: 3
  • 317.5lbs: 2
  • 367.5lbs: 1
  • 407.5lbs: 1
  • 442.5lbs:  1

Main Sets

  • 477.5lbs: 1
  • 397.5lbs: 5

Overhead Press

Warm Up

  • 45lbs: 10
  • 72.5lbs: 5
  • 97.5lbs: 5
  • 137.5lbs: 3
  • 187.5lbs: 2
  • 207.5lbs: 1

Main Sets

  • 230lbs: 1,1,X
    • Performed a push press after 2nd set, first rep (so it was an OHP for rep 1, then push press for rep 2).
    • Failed 3rd set
  • 215lbs: 2

Deadlift (Double Overhand Hook Grip)

Warmup

  • 137.5lbs: 5
  • 227.5lbs: 3
  • 317.5lbs: 2
  • 407.5lbs: 1

Main Sets

  • 480lbs: X
    • Low back feels sore, and ran out of steam. Cutting my deadlifts for this week  so I have more time to recover for next week.

Barbell Hip Thrust

  • 137.5lbs: 5,5,5
    • Placed a pair of Fat Gripz in the middle of the bar for padding.
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Texas Method Training Log: Friday April 13, 2012 [Intensity Day]

April 13, 2012 — Leave a comment

Friday the 13th had no effect on my squat, because I hit another PR! Videos below:

Low Bar Back Squat

Warm Up

  • 45lbs: 10
  • 137.5lbs: 5
  • 227.5lbs: 3
  • 317.5lbs: 2
  • 367.5lbs: 1
  • 407.5lbs: 1

Main Sets

  • 472.5lbs: 1,1
    • Did a second set to record a video to check for depth.
  • 395lbs: 5

Bench Press

Warm Up

  • 45lbs: 10
  • 137.5lbs: 5
  • 227.5lbs: 2
  • 277.5lbs: 1

Main Sets

Felt a shooting pain down my right forearm, so I doubled up on wrist wraps. Made the pain go away.

  • 317.5lbs: 2,1
    • Failed at 2nd rep, 2nd set
  • 300lbs: 2
    • Failed at 3rd rep attempt.

Deadlift (Double Overhand Hook Grip)

Warmup

  • 137.5lbs: 5
  • 227.5lbs: 3
  • 317.5lbs: 2
  • 407.5lbs: 1

Main Sets

  • 477.5lbs: 1,1,1
  • 432.5lbs: 5
    • Straps
    • After reps 3 and 4, I had to take multiple breaths. Tiring!

Deficit Deadlift

Standing on a 45lb plate (about 1")

  • 317.5lbs: 7

Romanian Deadlifts

  • 232.5lbs: 5,5

Barbell Curl

  • 70.5lbs: 10,10,10
    • Curls for the girls
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Texas Method Training Log: Friday April 6, 2012 [Intensity Day]

April 6, 2012 — Leave a comment

Well, last week I missed a 467.5lbs squat after doing 390lbs x 5 reps.

Craig Hirota suggested to do the 1RM first, followed by the sets of 5. It worked! The 392.5lbs x 5 felt light (until I added more reps). Videos below:

Squat

Warm Up

  • 45lbs: 10
  • 137.5lbs: 5
  • 227.5lbs: 3
  • 317.5lbs: 2
  • 367.5lbs: 1
  • 407.5lbs: 1

Main Sets

  • 467.5lbs: 1
  • 392.5lbs: 5

Overhead Press

Warm Up

  • 45lbs: 10
  • 72.5lbs: 5
  • 97.5lbs: 5
  • 137.5lbs: 3
  • 187.5lbs: 2

Main Sets

  • 227.5lbs: x,1,x
    • Missed 1st rep. Felt like it was going up, but then bent backwards too much and lost balance. Found out after the set that I didn't put collars on the right side of the bar and the two 45lbs plates were sliding off.
    • Hit the 2nd attempt, then tried a push press immediately after the rep. Failed at the push press.
    • Failed last set.
  • 212.5lbs: 3
    • 3RM I think

Deadlift (Double Overhand Hook Grip)

Warmup

  • 137.5lbs: 5
  • 227.5lbs: 3
  • 317.5lbs: 2
  • 407.5lbs: 1
    • Tested out some new straps

Main Sets

  • 460lbs: 1,1,1
  • 427.5lbs: 5
    • Straps

Romanian Deadlifts

  • 227.5lbs: 5,5,5

Barbell Curl

  • 70lbs: 10,10,10
    • Pumping my guns, feeling the burn
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