Over the course of the past few weeks, I've made some changes to Texas Method protocol I’m following. Here they are:
- Warm up - I’m testing out Charles Poliquin’s advice to warm up with a weight that’s higher than the work set (ex. 315lbs x 1 rep, followed by 300lbs x 5 x 5). This supposedly will “jazz up” your nervous system and by using a heavier weight during the warm up, the folowwing work sets will feel much lighter.
- Dips on recovery days instead of bench presses. I’ve been having issues with shoulder inflammation, so doing dips should feel less stressful. I’ve read it also helps with getting stronger on the overhead press. Also, nothing else gives my chest and triceps a huge pump like dips.
- Push press on recovery days instead of over head press. This should allow me to handle a very heavy weight (relative to regular over head press). Also, the low volume I’m doing shouldn’t affect my recovery.
- 3 sets of squats on volume days when I’m doing over head presses. I power clean the weight for overhead presses, and I find that after 5 sets of squats, my lower back is too sore. And I feel pretty damn exhausted after 5 x 5 squats.
- Removed power cleans and added pull ups to recovery days again.
Stuff You Should Read
- Dr. John Berardi documents his experience with intermittent fasting
- Chad Waterbury explains why you (and everyone else!) needs more strength, and "the only type of sport specific training worth doing is the sport itself". I couldn't agree more.
- Eric Cressey explains how change is imminent in your strength training program
- Jason Ferruggia shows you 23 random muscle building tips
- Charles Poliquin helps you identify 10 ways to spot a useless personal trainer
- The Iron Samurai Nick Horton writes an insightful article about Steve Job's quotes applied to weight lifting