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TXStrong
03-06-2009, 01:28 PM
There's a place in OKC that deals in used gym equipment. Do a search.

And I will make fun of you incessantly for going the crossfit way, but if it makes sense business wise I say go for it.

lol, Maybe you skimmed over the part where I said growing to a PL/SM gym :D

I want to make it duel and not just CF. I think 3000-5000sqft should be good.

Chad still training folks in Southlake?

Ben Moore
03-06-2009, 09:03 PM
lol, Maybe you skimmed over the part where I said growing to a PL/SM gym :D

I want to make it duel and not just CF. I think 3000-5000sqft should be good.

Chad still training folks in Southlake?

I don't think so - his film production business has really taken off i think. He should have some good contacts for you though.

TXStrong
03-09-2009, 08:59 AM
I will be starting Sheiko #29 tonight. I am going to sub OH Press for Bench on Wednesdays and then add some conditioning and event work on Saturdays. Should be fun.

My main goal now is to get strong enough to not get embarrassed at Nationals.

TXStrong
03-09-2009, 09:48 PM
all are reps x sets

Bench
160x5
190x4x2
220x3x2
235x3x5

Squats
225x5
275x5x2
315x5x5

Bench
160x5
190x5x2
225x4x4

Bench DB Flyes
30's x10x5
*need to go up to 40's

Good Mornings
135x5x5
*Way too light

Comments
This was much better than last Wed. I am still a little stiff and my rib is still jacked up but I felt good working through everything.

Gable
03-10-2009, 07:41 AM
Interesting training session... I've heard of Sheiko, but never read up on it. I'm interested to see where it takes you.

TXStrong
03-10-2009, 08:51 AM
Interesting training session... I've heard of Sheiko, but never read up on it. I'm interested to see where it takes you.

High Volume Russian Templates.

I had real good success when I did Smolov for squats last year so I figured I'd switch back to the high volume stuff for a while and try to get my core strength better. This cycle is 4 weeks and then I will move to a different cycle with a little more volume.

TXStrong
03-11-2009, 10:31 PM
all are reps x sets

Deadlift to the knees
265x3
315x3x2
370x3x2
395x3x4

Strict Standing OH Press[b]
Front 135x6x2
BTN 135x6x2

[b]Rack Pulls
290x4
340x4
395x4x2
450x3x4

Split Squats
20's x5x5 each leg

Abs
Ab Wheel x10x3
ss w/
Broomstick Twist x25x3 each side

Comment
The deads to knees was odd. I felt like I was holding back which was killing my speed. I need to think of it like a full lift and stop. Everything else was ok and I just realized I forgot the tricep work.

Big o Boy
03-11-2009, 10:53 PM
You try doing deficit pulls to help your speed off the floor yet? I also like ukranians... you get a nice little stretch and it really fires up your hammies.

That looks like a lot of back work! Nice.

TXStrong
03-12-2009, 06:15 AM
You try doing deficit pulls to help your speed off the floor yet? I also like ukranians... you get a nice little stretch and it really fires up your hammies.

That looks like a lot of back work! Nice.

Thats what I normally do. Those come in a few weeks on this template.

I am going to have to look up the ukranians

Ben Moore
03-12-2009, 08:58 AM
Ukranian deads - we do ours with a heavy kettlebell and attach chains. Typically done for reps of 15-20. Great exercise.


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TXStrong
03-12-2009, 11:33 AM
Ukranian deads - we do ours with a heavy kettlebell and attach chains. Typically done for reps of 15-20. Great exercise.




Cool, kinda like a hardcore SLDL

TXStrong
03-14-2009, 09:24 AM
Bench
160x5
190x5
225x4
235x3x2
250x2x2
235x3x2
225x4
190x6
160x8

Flyes
30's x10x5

Squats
225x5
275x4x2
315x3x2
340x3x5

Giant Set-no rest between sets
GMs - 185x5x5
Green Band Tri Ext x10x5
DB Alt Curls - 30'sx10x5

Comments
Workout felt great. Everything seemed light and smooth. This is the best I've felt since the contest. I'm ready for the weights to kick up a notch.

slashkills
03-14-2009, 10:36 AM
Dude, awesome workout! Are you still using the ghetto gm's?

TXStrong
03-14-2009, 04:11 PM
Dude, awesome workout! Are you still using the ghetto gm's?

Thanks man.

I just use a bar for the GMs

I think you mean for the Glute-Ham Raises. I haven't done them in a while but yeah

slashkills
03-14-2009, 05:26 PM
Yea i dont know what i was thinking. Always mess those two up.

TXStrong
03-16-2009, 06:35 PM
sets x reps

Deads
325x3x5

18" Rack Pulls
420x2x5
500x2x2

SLDL
225x3x10

Ghetto GHR
IW Green Band Assist x3x10

Bent Rows
185x3x10

Shrugs
315x3x10
405x2x5

Abs
Will do 15 of abs before bed

Comments
My lower back thanks me for this. Felt great and nothing really felt too heavy. I am starting at 70% of mt 5RM for deads and adding 5% each week until I fail. Rack pulls were started at 80% of my 1RM and I will increase these by 5% each week too until I fail.

Gable
03-16-2009, 06:36 PM
Lots of good work lately dude.. how you diggin the new routine?

TXStrong
03-16-2009, 07:31 PM
Lots of good work lately dude.. how you diggin the new routine?

Thanks man. I had to stop Sheiko. I wasn't feeling the benefit to SM. PL I can see it being great for but I need to do more than just 3 lifts.


Also my new Workout Partner :D

3yo deadlifting 320

http://i233.photobucket.com/albums/ee317/cyoung591/KayleeDeadlift.jpg

Straight ATG Squats

http://i233.photobucket.com/albums/ee317/cyoung591/KayleeSquat.jpg

Gable
03-17-2009, 07:24 AM
Thanks man. I had to stop Sheiko. I wasn't feeling the benefit to SM. PL I can see it being great for but I need to do more than just 3 lifts.


Also my new Workout Partner :D

3yo deadlifting 320

http://i233.photobucket.com/albums/ee317/cyoung591/KayleeDeadlift.jpg

Straight ATG Squats

http://i233.photobucket.com/albums/ee317/cyoung591/KayleeSquat.jpg


DAMN! DEEEEEP!

Ben Moore
03-17-2009, 01:20 PM
That's awesome buddy - I'll have to dig up the pics of my oldest pressing her PVC log. My 2 year old can load the 12lb med ball and break the 25lb med ball from the ground...;)

TXStrong
03-17-2009, 10:35 PM
sets x reps

Bench Press
225x5x5

Bench Flyes
30's x5x10

CGBP
135x4x10
ss with
Seated DB Curls
30's x4x10

Tricep Ext
Green Band x3x10
ss with
Hammer Curls
30's x3x10

Light Intensity Cardio
Jog/Walk 30 minutes
Avg HR - 134
Max HR - 163
Calories - 438

Comments
I'm Fat

TXStrong
03-19-2009, 07:25 PM
sets x reps

Squats
225x3x10
315x5
335x5
365x2x5

Tire Flips
3 sets x 5 flips

Comments
My lower back was screaming so I skipped the GHRs and the calf raises. I will do the calf work tomorrow.