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Personal Journals discussion on Texas Method Journal:, within the Members Section; Stats: 23 years old from Israel. Weighs 93 KG (205 lb's). Height: 197 (that's alot... maybe 6'11? not sure). Previous ...


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Old 08-28-2007, 12:03 PM   #1
redcl123
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Default Texas Method Journal:

Stats:
23 years old from Israel. Weighs 93 KG (205 lb's). Height: 197 (that's alot... maybe 6'11? not sure).

Previous RM's:
Bench : 1RM - 82 kg; 5RM - ~72 kg
Box Squat : 5 RM - ~80 KG
Deadlift : 1 RM - 133 KG

Hope I'll achieve both strength and mass!

I AM NOT AFRAID OF GREATNESS!!
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Old 08-28-2007, 12:06 PM   #2
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23\8\07:

(Intensity)

Box Squat:
Bar X 5 X 2
40 X 5
60 X 3
70 X 2
78 X 5

Bench:
Bar X 5 X 2
35 X 5
48 X 3
63 X 2
73 X 4 (thought it'll be my 5'rm)

Pull-Ups (to failure):
9,6,6 -> for a total of 21
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Old 08-28-2007, 12:09 PM   #3
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26\8\07

Volume

Box Squat
Bar x 5 x 2
40 x 5
55 x 3
65 x 2
73 x 5 x 5

Bench
Bar x 5 x
35 x 5
45 x 3
58 x 2
63 x 5 x 5

Chest Supported Row (TBAR) (doesn't include the weight of the Bar itself, it's not measureable)

20 x 5
30 x 3
40 x 2
45 x 5 x 5
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Old 08-28-2007, 12:09 PM   #4
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a few questions:

1.) why are u doing box squats and not regular low ass to grass squats?

2.) why are u pyramiding the weight up?

3.) there are 3 days:
- high volume high intensity (monday's usually)
- low volume low intensity (wednesday)
- low volume high intensity (friday)
which day was today? the PR day? (friday?)

4.) what does ur program look like? (in the sense whats ur exercise selection for each day?)

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Old 08-28-2007, 12:12 PM   #5
redcl123
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28\8\07

Light

Box squat
bar x 5 x 2
30 x 5
40 x 3
50 x 2
60 x 5 x 2

Press
Bar x 5 x 2
25 x 5
30 x 3
35 x 2
40 x 5 x 3

Deadlift (didn't rock back on my heals!!! - should fix next time)
58 x 5 x 2
78 x 3
98 x 2
108 x 5 (next time I'm raising it to 113 kg)
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Old 08-28-2007, 12:20 PM   #6
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Hey sentinal

My answers (fell free to comment!):
1. I just feel that box squat are great. It hones technique and let's you build explosive power like no other. It's also easier for me to recuperate from box squats, in comparison to 'regular' squats.

2. I'm pyramiding the weight up, but I'm not using ramped sets... I just use 5,3,2 reps to warm myself to the work sets. Do you think I should use less reps on these? (it feels light, anyway...)

3. sunday is for volume, tuesday - light, and thursday - intensity.'

4. Set up:
Sunday:
Box squat 5x5 across
Bench 5x5 across
Chest supported row 5x5 across

Tuesday:
Box squat 2 X 5 X 80% Sunday's weight
Press 3 X 5 across, going for a PR
Deadlift - warming up 5,5,3,2 - the 5 RM PR (1 set!)

Thursday:
Box Squat - warming up 5,5,3,2 - the 5 RM PR (1 set!)
Bench - warming up 5,5,3,2 - the 5 RM PR (1 set!)
Chest supported row - warming up 5,5,3,2 - the 5 RM PR (1 set!)

Tell me what ya think
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Old 08-28-2007, 12:22 PM   #7
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in the last 5 or 6 sentences read "then" instead of "the".
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Old 08-28-2007, 12:24 PM   #8
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Anuj, looks like he did a heavy day first to get an idea of where he stood. Makes sense. Notice there were two days in between.

Doesn't look like he's ramping the weights. He's just listing his warmups.

It would be helpful, redcl, if you listed out what you were doing for each day in one post. I'll comment more later.

Edit...Red was posting at the same time as me so I didn't see his last post.

Last edited by EricT; 08-28-2007 at 01:10 PM..

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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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Old 08-28-2007, 01:31 PM   #9
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A couple comments. It looks like your starting weight for the box squat 5x5 sets accross is a little high if I go by what you did for the first day (intensity day). You may want to drop that back some and build it up or else you'll have a shorter run at it. I'm not sure on bench...it may stand to be lowered a bit too, depending on what your increments are. Which leads me to the next question:

Also, what kind of plates do you have. Or, in other words, what kind of increments can you use for loading? Having only plates laid out in kilos can be a little tough to keep progressing if you don't have at least some 2 or 3 kilo ones to use.

Box squats are fine for this but I would think about doing the PR days using regular squats. It just makes sense to do that. Nothing wrong with doing heavy maximimum effort box squats but I wouldn't do that in this case. Box squats in themselves can be a bit problematic on this in terms of hip strains and such so watch out for that and make sure you stretch everything afterwards and try to keep tight while you're sitting on the box and don't let the lower back relax. I take it you have plenty of experience with box squats but in case you've never done them in this hardcore a fashion it is easy to get into some habits that can be problmatic after a while.

Drop the rows on Thursday and put in 3 or 4 sets pullups to failure.
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Old 08-28-2007, 11:01 PM   #10
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whoopA!

I have to explain something - my previous routine was "Westside for skinny bastartds", and I've just finished a deload week, so I did:

-sunday - ME upper
-tuesday - ME lower (did dl's)
-thursday - new program - and the intensity day just fit.

About your comments, Eric:
1. I feel like the next 2 days of 5x5 across (Sunday's) are guarntee (means I'll be able to add weight for sure...). Plus 'I'm on the wave"... so if I get stuck I'll deload for a week and then start to build to and through my previous PR's.

2. Smallest plates are 1.25 KG. So smallest incerement possible is 2.5 kg, or 5 lb's.

3. Yes... I do them good. Even a westsider who were visiting his family in Israel saw me once and told me it is ok. I do feel great with my form in box squat's!

4. Woopsy, already doing chin-ups to failure, like you can see from my first message. Guess I'm not good in copying from my own training log lol

5. Today is magical. You know why? because it's the first time I'm following the principles Rippetoe is talking about... I'm an intermediate for around 2 years, and saw little to no improvement... I've always pushed myself harder and harder (BB style - failure and all that shit), and had no 'light' days.

Am I going to break records tommorrow?
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