Leot's Training Log

[dylanamus]

Hey man, nice workout. Now that you know your current 1RMs you can space out your warmup lifts better, leaving more juice in the tank for the one that counts.

The lower difference between workset and 1RM on the deadlift is normal at first. Maximum effort is a new game that requires ultimate CNS coordination and will take a few goes to ease into. Also bare in mind that you are comparing 5RM with 1RM, while squat is comparing 3x5, so the difference will more likely be larger at first.

You probably feel the same way I do about bench... I have never managed a 1RM more than 10% of my 3x5 workset on bench, while squats and deadlifts have peaked at 15 and 20% respectively. It's probably normal...

Take a step back and reflect on what you've just lifted and what your thoughts would have been walking up to a bar that ladden with weights 8 months ago. I hope to join you on the Texas Method in the not too distant future!

[Leot]

8/9/09

Volume:

Squat: 82.5kg 5x5
Press: 37.5kg 5x5
Prones.

Unfortunately due to my training partners work schedule we need to finish up somewhat earlier in the evening that before, so I didn't get my whole workout done. Squats felt good, as did the press, aside from the first set which felt very heavy (need to make sure I warm up sufficiently at this weight).

[Leot]

10/9/09

Light:

Front Squat: 52.5kg 3x3
Bench Press: 50kg 3x3
Row: 40kg 3x8
Straight Leg Deadlift: 60kg 3x5

Still getting used to front squats, I don't have a lot of muscle on my shoulders and they are a little painful to perform. Balance is also an issue, I'm not sure how much I am meant to be working my arms to keep the bar in position but they definitely are working when I am at the bottom of the squat. Performed bench press with a couple of inches narrower grip than usual, I feel my triceps are mostly what is letting me down in the bench and OHP and also just for a bit of variety. Felt the bench a lot more keenly in my back for some reason. Straight leg deadlifts were tried here as an alternative to the glute ham raise which is quite a pain for me and my partner to perform, I think I will stick to it although maybe mix up the reps/sets. No real difficulty here although my hams certainly were stretched quite a lot getting the bar to the floor and I could feel it quite a lot in my lower back.

[dylanamus]

Nice idea on the SLDL. Was that just one of your own strokes of genius? I am still trying to finalise the conception of my TM plan. To satisfy my DL fetish, I'm thinking either an assistance exercise on recovery or just adding one whole extra DL1x5 to Volume day. (I have to factor in longer recovery time from eating under maintenance - I am still sore as hell 4-5 days after 20 rep squat program for example.)

Feel free to drop by my log and throw around a few ideas for my programming

Oh - and TM emphasises the 1RM aspect of Intensity day. Some literature I have read suggests only reverting to doubles or triples if the single isn't progressing. That is just one vague reason to stick with the program and not change to 1x5. If anything, like I'm considering, I'd add the 1x5 to volume day, even if only every other week or something...

[Leot]

I just looked up other exercises for the hamstrings on exrx.net and picked one that was possible with our gear - glute ham raises were just going to be too awkward to perform on a regular basis.

Back from 10 day holiday and back to lifting

[dylanamus]

OK you've had your holiday, now get back under the bar!

[Leot]

Haha, yeah, some school stuff has kept me away the last week or so

But back into it now!

6/10/09

Light:

Front Squat: 55kg 3x3
Press: 40kg 3x3
Straight leg Deadlift: 65kg 3x8
Chin-up: 3x3

The warm ups felt very heavy here but once I got onto the worksets I was fine for the most part - especially the press felt very strong. Front squats were quite challenging, but improved across sets. Feels good to get back into it after nearly a full month layoff

[Leot]

8/10/09

Intensity (2rm):

Back Squat:
20x10
40x5
60x4
80x2
90x2
95x1

Press:
20x6
30x5
35x4
40x2
45x2
50x0
47.5x2

Deadlift:
60x5
80x5
100x3
120x2
130x2
140x1

Barbell Curl:
20kg, 3x8

This evenings workout was a mixed bag - my squat was feeling very weak and was very difficult at 80kg+, hopefully this will have shocked my body back into action and I will be able to manage my volume day on sunday. I was pleased with how strong my overhead press felt, the two reps at 47.5kg weren't even that hard - I just couldn't get the 50kg past my face. Deadlift was much the same as when I performed the 1rm, although it definitely felt very hard here - attempted the 2nd rep at 140kg but couldn't break the bar from the floor. Still have sore hams from the straight leg deads I did on my light day.

[dylanamus]

For your 2 and 3RMs, rather than ramping in doubles until you fail, use 95 and 90% projections of your 1RM and ramp in a traditionally cascading manner so that you've only done single reps leading up to your working weight. It's too easy to wear yourself out otherwise.

Good session, man. Your fortnight off hasn't really had much of a negative impact. The weakness you described is something I periodically feel, usually from low energy! You're allowed, no, supposed to be eating anything that's not nailed down, so this shouldn't really be happening to you. EAT, boy, EAT!

[guru]

Graqnd weights on the squat & deadlift Leot. I'm totally in agreement with dylan about the eating. You need to push your BW to 85 to get the strength increases. Otherwise it will simply result in overtraining for you.

[Leot]

12/10/09

Volume:

Squat: 82.5kg 5x5
Bench: 50kg 5x5
Row: 45kg 3x8

Squat was quite hard, but getting back into the groove of it. Other lifts were relatively easy.

[Leot]

20/10/09

Light:

Front Squat: 55kg 3x3
Press: 40kg 3x3
SLDL: 70kg 1x5, 1x8

Was in a hurry this night so had to take off at this point. Doms was much less from the SLDL this time around.

22/10/09

Intensity 3rm:

Squat: 90kg x 3
Bench: 60kg x 3, 65kg x 1
Deadlift: 130kg x 3

Fairly modest targets today, but just wanted to set some numbers as this is my first (well behind schedule) 3rm day.

BB curl: 25kg 3x5.

These were quite challenging, although I felt them more in my wrists and than in my biceps.

[dylanamus]

Hey man, some good lifting there. By the way, your targets weren't so modest!

Based on a 3RM being 90% of a 1RM, you should have tackled the following:

Deadlift: 126kg
Squat: 95kg

The formula seems to be perfect for me. This suggests to me that your deadilft 1RM is more like 150kg, you just need a bit more CNS stimulation at max intensity to get all the fibres firing at maximum frequency.

[Leot]

27/10/09

Volume:

Press 42.5kg: 5,5,5,3,2
BB Row 50kg: 8,6,8

Didn't get much sleep and napped before lifting - a bad move, woke up feeling like complete crap. Decided to skip the squats on this basis and just performed the other lifts, not very well. I had forgotten what weight was appropriate to do here and skipped ahead (these lifts should have been performed at 40kg and 47.5kg). Performed 3x12 reverse crunches, these are very easy.

[Leot]

29/10/09

Light:

Front Squat 57.5kg: 3,3,3
Bench Press 52.5kg: 3,3,3
SLDL 70kg: 8,8,8

Front squats are getting easier now. Still challenging but I'm comfortable moving up weight.