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Kaizen
05-14-2011, 05:44 PM
Hey guys; long time lurker first time poster here :hello:

Brief history: After being on and off with weight training for years (31 now, started lifting around 13 I think), I started Starting Strength on November 29, 2010.

Initial workouts were:


Height: 163 cm (about 5'4") <- really wish I could progressively increase my height somehow
Body weight: ~83 kg (182.6 lbs)
Deadlift: 142.5 kg (313.5 lbs) (1 set x 5 reps)
Squat: 102.5 kg (225.5 lbs) (3 sets x 5 reps)
Bench: 97.5 kg (214.5 lbs) (3 sets x 5 reps)
Press: 55 kg (121 lbs) (3 sets x 5 reps)


Starting Strength: Results After 3 Months

Here's where I ended up on March 4, 2011:


Body weight: ~87 kg (191.4 lbs)
Deadlift: 185 kg (407 lbs) (1 set x 5 reps)
Squat: 152.5 kg (335.5 lbs) (3 sets x 5 reps)
Bench: 117.5 kg (258.5 lbs) (3 sets x 5 reps)
Press: 75 kg (165 lbs) (3 sets x 5 reps)

Somewhere during this time period I started doing power cleans, and got it up to a measly 72.5 kg for 5 sets of 3 reps.

So in 3 months (95 days):


I put on 4 kg (8.8 lbs) in body weight
Increased Deadlift by 40 kg (93.5 lbs)
Increased Squat by 50 kg (110 lbs)
Increased Bench 20 kg (44 lbs)
Increased Press 20 kg (44 lbs)


Began the Texas Method on March 7, 2011.

So my workout now is:

Monday (volume)


Power Cleans (5 sets, 3 reps)
Squat (5 sets, 5 reps)
Bench Press/Press (5 sets, 5 reps) * alternating every other week


Wednesday (recovery)


Power Cleans (5 sets, 3 reps)
Squat (2 sets, 5 reps)
Press/Bench Press (3 sets, 5 reps) * alternating every other week
Pull ups/Chin ups (3 sets to failure) * alternating every other week
45 degree hyperextension
Weighted decline sit ups


Friday (intensity)


Power Cleans (5 sets, 3 reps)
Squat (3 x 2, 2 x3 or 1 x 5)
Bench Press/Press (3 x1, 2 x 2 or 3 x 1) * alternating every other week
Deadlift (2 sets, 3 reps)
Weighted dips/1 arm dumbbell rows * alternating every other week


I start with power cleans for 2 reasons:

1. I feel as though my technique isn’t perfect, so practicing the movement with a light weight while I’m fresh will develop the skill.

2. Light power cleans serve as a warm up

I'll start the journal with last week's workout:

MONDAY MAY 9, 2011

Power Cleans:
60 kg: 3,3,3,3,3

Squat:
157.5 kg: 5,5,5,5,4

2nd set, saw stars after 2nd rep.
Last set- exhausted

Bench Press:
115 kg: 5,5,5,3,4


3rd set, last rep slow to go up.
4th set: too much arch? Abs felt stretched.
5th set: struggled on last rep, but failed. Try again next time.
Other:

Scale: 88.4 kg

Notes: I wonder why people at my gym do sit-ups on the incline bench…??

WEDS MAY 11, 2011

Power cleans
60 kg: 3,3,3,3,3

Squat
132.5 kg: 5,5

Press
77.5 kg: 5,5,5 (+2sec hold)

Pull ups
Bodyweight 88.3 kg: 8,7,5

45 degree hyperextension
10,10,10

Decline situps
15lbs: 8,8,8

(Note: hypers & situps done in superset)

Notes:
Saw some dude picking his nose in between sets on a rear delt machine. Nasty…

FRIDAY MAY 13, 2011

Dammit, aiming for a 2RM with 137.5 kg (302.5 lb.) on the Bench Press but settled for 5 sets of 1 (managed to do 3 sets of 1 rep 2 weeks ago).

Bar touching chest of course.

Power Clean
72.5 kg (159.5 lb.): 3,3,3,3,3

Squat
172.5 kg (379.5 lb.): 5


1 vertical jump before set
Last 2 reps were difficult
If squeeze back, core feels more stable


Bench Press
137.5 kg (302.5 lb.): 1,1,1,1,1

2nd set failed on 2nd rep
Struggled half way on 4th set

Deadlift
197.5 kg (434.5 lb): 3,3

Dips
90 lbs: 3,3,3

StLRPh
05-14-2011, 06:29 PM
huge progress, looking forward to seeing how far you're able to take it

Kaizen
05-16-2011, 04:29 AM
Power clean
62.5 kg (137.5 lbs): 3,3,3,3,3

Squat
157.5 kg (346.5 lbs): 5,5,5,5,5

Standing Overhead Press
77.5 kg (170.5 lbs): 5,5,5,5,3

Notes:

* Yawning a lot after squats. Thinking about changing from 5×5 to 8×3
* Triceps felt fatigue as the set of presses progressed. Maybe because of the dips last Friday?

Kaizen
05-18-2011, 02:16 AM
Weds Recovery Day

Power clean

62.5 kg (137.5 lbs): 3,3,3,3,3

Squat

135 kg (297 lbs): 5,5

Bench Press

112.5 kg (247.5 lbs): 5,5,5

Chin ups

11,8,6

45 degree hyper-extension

10,10,10

Weighted decline sit ups

15 lbs: 8,8,3

Notes


Bodyweight: 88.3 kg (194.3 lbs)
Superset hypers & sit ups
Chin up on a skinny bar

Kaizen
05-20-2011, 06:16 AM
Power Clean
75 kg (165 lbs): 3,3,3,3,3

Squat
182.5 kg (401.5 lbs): 1,1,1

Press
92.5 kg (203.5 lbs) : 2,2

Deadlift
202.5 kg (445.5 lbs): 3,3

1 Arm Rows
110 lbs

Right: 13+2
Left: 12+3

Off Road
05-20-2011, 06:43 AM
You made some really nice progress on Starting Strength. Can't wait to see where you end up with Texas Method. Good luck to you.

Kaizen
05-23-2011, 02:48 AM
Thanks Off Road!

Here's my workout log for Monday, May 23, 2011:

Power clean
65 kg (143lbs): 3,3,3,3,3

Squat
160 kg (352lbs): 5,5,4

Bench Press
115 kg (253lbs): 5,5,5,5,4

Notes:

Squat


Failed on last rep, 3rd set
Planned on doing 5 x 5 but felt too hot/ light headed


Bench


Failed last rep at bottom

Kaizen
05-25-2011, 02:52 PM
Power Clean

65 kg (143lbs): 3,3,3,3,3

Squat

135 kg (297lbs): 5,5

Press

77.5 kg (170.5lbs): 5,5,5

Chin Up

BW: 88.4 kg (194.5 lbs): 12,8,7

45 degree Hyper Extension

10,10,10,10

Decline Sit up

(15 lbs): 8,8,8

Notes:

Chipped tooth during push press attempt...dammit. And I think it's partially dislodged too!

Happened when I was warming up for the press. Never done push press before so I figured it would be safest to do them with a lighter weight just to try them out. Went down and pushed with my legs...some how the bar nicked my chin causing my lower front tooth to jam into my top front tooth.

Kaizen
05-27-2011, 03:59 PM
Power clean

77.5 kg (170.5lbs): 3,3,3,3,3

Squat

182.5 kg (401.5lbs): 2,2,1

* Failed first attempt. Dead squatted 122.5 kg from pins to rack.
* Failed last set, last rep

Bench

137.5 kg (302.5lbs): 2,2

Deadlift

207.5 kg (456.5lbs): 3,2

* Couldn't lockout on the last rep, last set

Dips

Body weight (~88.4 kg): 15,15,15

Kaizen
05-30-2011, 03:41 PM
Power Clean

67.5 kg (148.5lbs): 3,3,3,3,3

Squat

160 kg (352lbs): 5,5,5,5,5

Press

80 kg (176lbs): 5,5,5,5,5

Notes


Eating a lighter breakfast seem to make me less fatigue during the workout
Engaging in self-talk to hype myself up seems to work to get me through each set. Especially squat.
Finally did 5x5 on press first try. Not sure if I can keep on making 2.5 kg jumps. Might be time to invest in fractional plates?

Kaizen
06-01-2011, 02:48 AM
Recovery Day

Power Clean
67.5kg (148.5lbs): 3,3,3,3,3

Squat
122.5 kg (269.5lbs): 5,5

Bench Press
102.5 kg (225.5lbs): 5,5,5

Chin Up
BW – 89 kg (195.8lbs): 13,8,7

Kaizen
06-03-2011, 02:41 PM
PR Friday - Hit PR's on all lifts :)

PowerClean
80 kg (176lbs): 3,3,3,3,3

Squat
187.5 kg (412.5lbs): 1,1,1,1,1

Press
97.5 kg (214.5lbs): 1,1,X


http://www.youtube.com/watch?v=T2EBrexQjWg

Deadlift
212.5 kg (467.5lbs): 2,1,1

Kaizen
06-06-2011, 02:41 PM
Volume Day

Power Clean

72.5 kg (159.5lbs): 3,3,3,3,3

Squat

162.5 kg (357.5lbs): 5,5,5

Bench Press

117.5 kg (258.5lbs): 5,5,5

Notes:

Lowered the volume of my main lifts to 3x5 (from 5x5) because I'll be hitting the pads (http://www.youtube.com/watch?v=kvSbuc13vE8) 2x/week for the rest of this month and I don't want to over train.

Kaizen
06-08-2011, 02:21 PM
Recovery Day

Power Clean

62.5 kg (137.5lbs): 3,3,3,3,3

Squat

127.5 kg (280.5lbs): 5,5

Press

80 kg (176lbs): 5,5,5 (+2 sec hold)

Chin Up

BW: 89kg (195.8lbs): 13,9,7

Kaizen
06-10-2011, 02:54 PM
Intensity Day

Power Clean


82.5 kg (181.5 lbs): 3,3,3,3,3
PR


Squat


190 kg (418lbs): 1,1,1
PR


Bench Press


142.5 kg (313.5lbs): 1,1,1,x
PR



http://www.youtube.com/watch?v=ZYFvxJ5veu8

Kaizen
06-13-2011, 04:55 PM
Volume Day

Power Clean

75 kg (165lbs): 3,3,3,3,3

Squat

165 kg (363lbs): 5,5,5

Press

82.5 kg (181.5lbs): 5,5,5

Kaizen
06-15-2011, 03:23 PM
Recovery Day

Power Clean

65 kg (143lbs): 3,3,3,3,3

Squat

130 kg (286lbs): 5,5

Bench Press

102.5 kg (225.5lbs): 5,5,5

Chin Up

BW - 89.3 kg (196.5 lbs): 12,9,7

Kaizen
06-17-2011, 02:00 PM
PR Fridays

Power Clean

85 kg (187lbs): 3,3,3,3,3

Squat

192.5 kg (423.5lbs): 1,1,1

Press

92.5 kg (203.5lbs): 2,2

Deadlift

217.5 kg (478.5lbs): 1,1

ViKtoricus
06-17-2011, 02:16 PM
Oh man. I think you're ready for some powerlifting competitions.

Kaizen
06-20-2011, 01:39 PM
Volume Day

Power Clean

77.5 kg (170.5lbs): 3,3,3,3,3

Squat

172.5kg (379.5lbs): 3,3,3,3,3

Bench

122.5 kg (269.5lbs): 3,3,3,3,3,3,3,3

Off Road
06-21-2011, 04:07 PM
Getting seriously strong with everything. Very cool stuff.

Kaizen
06-22-2011, 04:58 PM
Getting seriously strong with everything. Very cool stuff.

Thanks!

Recovery Day

Power Clean

67.5 kg (148.5lbs): 3,3,3,3,3

Squat

132.5 kg (291.5lbs): 5,5

Military Press

82.5 kg (181.5lbs): 5,5,5

Kaizen
06-24-2011, 02:33 PM
Power Clean


87.5 kg (192.5lbs): 2,2,2,1,1 *2RM PR
72.5 kg (159.3lbs): 3


Squat


182.5 kg (401.5lbs): 1
195 kg (429lbs): X


Bench Press


145 kg (319lbs): 1,x *1RM PR
122.5 kg (269.5lbs): 3


Deadlift


222.5 kg (489.5): 1*1RM PR
227.5 kg (500.5lbs): 1,1,x*1RM PR

Kaizen
06-27-2011, 03:09 PM
Volume Day

Power Clean

80 kg (176lbs): 3,3,3,3,3

Squat

175 kg (385lbs): 3,3,3,2

Military Press

85 kg (187lbs): 3,3,3,3,3

Off Road
06-27-2011, 03:14 PM
Are the squats starting to stall?

Kaizen
07-01-2011, 01:34 PM
Are the squats starting to stall?

I think so.

I've added some muay thai pad work 2x/week and I think it's affecting my recovery.

Kaizen
07-01-2011, 01:35 PM
Squat


195 kg (429lbs): 1,1 *1RM PR
182.5 kg (401.5lbs): 2


Military Press


102.5 kg (225.5lbs): x
92.5 kg (203.5): 1