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Personal Journals discussion on Texas Method Journal:, within the Members Section; btw, if I want to build my volume day (let's say 4 weeks), what should be my week 1 percentages? ...


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Old 08-30-2007, 10:34 AM   #21
redcl123
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btw, if I want to build my volume day (let's say 4 weeks), what should be my week 1 percentages? and what increments I should use? do you find 85\90\95\100% appropriate?

Thanks so much for all the help!
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Old 08-30-2007, 10:38 AM   #22
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LOL! That was a good one...

You know man, it seems like I have this "looser" mentality, the who gets beat all the time, so I was thinking about small PR's jsut to be psychologically motivated...

But Nevermind! like I said - I'm not afraid of greatness. and greatness I sHaLL GET! MUAHAHA!
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Old 08-30-2007, 12:19 PM   #23
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im not understanding you at all so ill rephrase what ive written hoping ur understanding me...

1.) progression scheme for Volume Days (aka Monday)

find ur 5x5 max. i see u have done that. dont scale back using percentages. scale back using 5 lbs increments.
u should not want to hit a deload week atleast before 14-16 weeks and u should aim NOT to reset the weights.
So, u want a running start up.
Reduce the weight (ur 5x5 max) by 30 to 35 lbs. i (being a conservative guy) reduced it by 35 lbs. so, assuming ur 5x5 max on the bench press is 200 lbs, ur weekly progression would look like this:
Week 1 = 175
Week 2 = 180
Week 3 = 185
Week 4 = 190
Week 5 = 195
Week 6 = 200
Week 7 = 205 PR!!
Week 8 = 210 PR!!
Week 9 = 215 PR!!
etc
u will be able to progress for a much longer time like this. plus, doing deload weeks because u dont have the patience to progress slowly is only going to waste ur time in the long run (imagine 1 delaod week every 4 weeks = only 10 lbs PRs in 5 weeks versus 50 lbs PRs in 5 weeks straight using slow progression).

2.) Mentality

no need to be a loser in any way. this is a factor which YOU can control. so control it. u say u want greatness? cool. but rome wasnt built in a day. u shouldnt want PRs to boost morale. its ur morale and confidence which should spur PRs.

i hope im making sense

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Old 08-30-2007, 12:59 PM   #24
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Sorry man, It seems like I can't express myself good enough. All of those things that you just said - it's exactly what I was thinking of...

That's exactly what I'm going to do
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Old 08-30-2007, 02:22 PM   #25
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ok cool
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Old 09-03-2007, 04:17 AM   #26
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Week 1 - Volume Day:

Box Squat:
barx5x2
40x5
50x3
60x2
67x5x5

bench:
barx5x2
30x5
38x3
48x2
58x5x5

chest supported row:
barx5x2
20x5
27x5
34x5
40x5x5

Notes:
-Everythign is counted in kilograms.
-I'll take 4 weeks to ramp up the weights (2.5 kg each week) to my previous 5x5max, Because I don't want to get stuck early.
-When I have time, I'm reading "Beyond brawn", and "Dinosaur training".
-I'm happy that the next 3-4 weeks all of my lifts are pretty much 'granted' (since I'm lifting sub-maximal) - this way I won't have to think about lifting and whether I'm going to break records or not. It's hard to think about it all the time.
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Old 09-03-2007, 04:19 AM   #27
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OOps, in the rows I was doing:

barx5x2
20x5x2
27x3
34x2
40x5x5

not 5's all the time... not that it matters that much
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Old 09-03-2007, 06:37 AM   #28
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nice workout
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Old 09-05-2007, 09:08 AM   #29
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5\8\07

light day:

sumo dl:
58x5x2
65x3
71x3
78x5x1

press:
barx5x2
23x5
28x3
30x2
33x5x3

box squat:
barx5x2
30x5
38x3
46x2
54x5x2

notes:
-sumo felt realy good. even when I was lifting 60 kg (132 lbs), in the conventional way / stance, I used to round my back. now it just doesn't happen, and use my quadriceps (finally!). I hope one day I can manage big weights using this sumo style. it feels great!
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Old 09-05-2007, 09:33 AM   #30
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If your goal is just to deadlift as much as possible then sumo may be the way. But if you want to be as big and all around strong and developed as possible then you should try to get the conventional's right. The comment that you made about quads should tell you something. Sumos use much the same muscles as a wide stance squat. Not that they don't use the hip musculature. But conventionals are all about hams, glutes and back. Course, it may be the conventionals are just a really bad fit for you but I think most people who don't compete should be looking at them to get the most bang for their buck.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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