A fagit lifts - Texass baby!

[maccaz]

Lower/Volume (setsxreps)

Squats

100 1x3

120 1x1

110 5x5

.......kicked out of the gym.....came back a couple of hours later

Deadlifts

140 1x3

150 1x1

155 1x5

145 1x5

BW 79.3

Not a very hard workout today, especially with a 2hour break between squats and deads. Got thrown out for deadlifting in socks, only other shoes i had were my oly shoes and jandals. Was pretty riled at the time, anyway it is what it is.

Haha did they just kick you out without saying put shoes on ?

f*ck if that happened to me id be leaving and next visit take the pins from every machine then never go back lol

[Spacebound]

 

Lower/Volume (setsxreps)

Squats

100 1x3

120 1x1

110 5x5

.......kicked out of the gym.....came back a couple of hours later

Deadlifts

140 1x3

150 1x1

155 1x5

145 1x5

BW 79.3

Not a very hard workout today, especially with a 2hour break between squats and deads. Got thrown out for deadlifting in socks, only other shoes i had were my oly shoes and jandals. Was pretty riled at the time, anyway it is what it is.

Haha did they just kick you out without saying put shoes on ?

f*ck if that happened to me id be leaving and next visit take the pins from every machine then never go back lol

 

 

 

I only had my oly shoes and jandals, so i had nothing to put on.

 

Was kinda funny cause, the manager was in barefeet telling me i had to wear shoes. But yoga is okay with no shoes but deadlifting in socks is potentially deadly. Doesnt really matter, its a commercial gym so i guess its what you expect. 

[Spacebound]

Upper/Volume (setsxreps)

 

 

OHP

50 1x1

47.5 5x5

 

DB Row

44 4x5

 

Bench Press

70 1x3

80 1x1

77.5 4x5

 

DB Curls

18 1x6

20 4x6

 

Lightweight tricep Rope ext

3x25

 

Lightweight lateral raise cable

1x25

 

 

BW 79.6

[Spacebound]

Had some fun editing, even though is basic as fuk. From last friday/sat 

 

[Spacebound]

Lower/Recovery (setsxreps)

 

 

Squats (speed)

100 1x1

105 1x1

95 1x2

90 5x2

 

Hamstring Curls

120 3x12

 

 

BW 79.2

 

 

Guna do 6sets of 2 on speed days from now on. Pretty easy train today. 

[Spacebound]

Upper/Recovery (setsxreps)

 

 

CG Bench (speed 2ct pause)

70 1x3

80 1x1

65 6x3

 

Lat pull down

130 2x6

120 2x6

 

DB incline Bench

32 4x6

 

Facepulls

3x15

 

 

bw 78.4

[Spacebound]

Lower/Intensity (setsxreps)

 

 

Squats

100 1x3

110 1x1

120 1x1

125 1x5

117.5 1x5

 

Block Pulls

140 1x3

150 2x5

 

 

BW 78.8

[Spacebound]

Upper/Intensity (setsxreps)

 

 

OHP

50 1x1

55 1x5

50 1x5

 

DB Row

44 3x6 

 

Bench Press

70 1x3

80 1x1

90 1x1

82.5 5x3

 

DB Curls

18 1x6

20 4x6

 

Lightweight Tricep Extension

3x15-20

 

 

BW 78.8

 

 

Body weight still not really moving even though calories is up around 3000per day. Might swap bench around with OHP from now on, so do bench first, as its been feeling hard if im honest, even though i hit 80 for 10 the other day. DB rows were easier than usual, thats about it.

[Spacebound]

Lower/Volume (setsxreps)

 

 

Squats

100 1x3

112.5 1x1

122.5 1x1

132.5 1x1

112.5 5x5

 

Deadlifts

140 1x3

150 1x1

157.5 1x5

150 1x5

 

Leg Extensions 

135 1x12

150 1x12

165 1x12

 

 

 

BW 79.4 

 

 

Got the work done, threw in some leg extensions afterwards for some extra work, in hopes to build some more mass now im back in a surplus.

[Realtalk]

Hey fagit just had a catch up on ur journal, may have missed it but what is the Texas method bro?

Tell us how..

P.s definitely switch ohp and bp round... Ohp should always be assistance to bench press not vice versa unless you are training for strongman or have an ohp dedicated day then make it a staple lift.

[Realtalk]

I only had my oly shoes and jandals, so i had nothing to put on.

 

Was kinda funny cause, the manager was in barefeet telling me i had to wear shoes. But yoga is okay with no shoes but deadlifting in socks is potentially deadly. Doesnt really matter, its a commercial gym so i guess its what you expect.

Manager must be raging fgt if he doing yoga lol if manager female then she prob wants to be the dominant and wants your D br0.

[maccaz]

Hey fagit just had a catch up on ur journal, may have missed it but what is the Texas method bro?

Tell us how..

P.s definitely switch ohp and bp round... Ohp should always be assistance to bench press not vice versa unless you are training for strongman or have an ohp dedicated day then make it a staple lift.

i did heaps of reading on this before deciding on sheiko

 

https://www.t-nation.com/training/texas-method

 

Monday high volume

Wednesday active recovery 

Friday high intensity 

 

makes sense in my opinion 

all just different ways to get more or less same result

 

active recovery kind of thing would be a nice break from heavy every session 

[Spacebound]

 

 

 

Hey fagit just had a catch up on ur journal, may have missed it but what is the Texas method bro?

Tell us how..

 

 

 Thanks for reading bro, and pretty much what maccas said, but the texas method is more of a template than a program if that makes sense, Its designed to be played with and customized to suit the individual. In all honesty i dont know that much about, i should probably read the book on it, practical programming. But i know enough for know from other sources. 

 

 

i did heaps of reading on this before deciding on sheiko

 

https://www.t-nation.com/training/texas-method

 

Monday high volume

Wednesday active recovery 

Friday high intensity 

 

makes sense in my opinion 

all just different ways to get more or less same result

 

active recovery kind of thing would be a nice break from heavy every session 

 

 

Pretty much this, but ive changed wednesday to kind of a speed day, so its still active recovery.

 

The volume day is 5x5 squats, 1x5 deads, 5x5 bench/ohp

Active Recovery is now, 6x2 squats (speed), 6x3 bench/ohp (speed)

Intensity is 1x5 squats, dynamic deadlifts (blockpulls) and 1x5 bench/ohp, 

 

All the 1x5 sets have a back off set of 1x5 at about a 5% ish, after bench days i do dumbell incline bench and after ohp days i do a grip variation on bench and accessory work on almost everyday

 

 

P.s definitely switch ohp and bp round... Ohp should always be assistance to bench press not vice versa unless you are training for strongman or have an ohp dedicated day then make it a staple lift.

 

The only reason its OHP first at the moment is because the benching on OHP day its extra benching. But guna make benching first from on anyway. 

 

Im only supposed to bench every second upper body day, like bench, ohp, bench, ohp etc. but it wasnt enough bench volume for me so i stuck in some more, i just use close grip every second session for a variation. 

 

 

 

Manager must be raging fgt if he doing yoga lol if manager female then she prob wants to be the dominant and wants your D br0.

 

Cant blame her for wanting a taste 

[Realtalk]

All makes sense bro. Thx

[Spacebound]

Upper/Volume (setsxreps)

 

 

CG Bench

70 1x3

80 1x1

75 5x5

 

Lat pull down

110 3x10

 

DB Incline

28 2x10

 

Facepulls

2x15

 

Chest Flies

2x12

 

 

Bw 79.3

[Spacebound]

Yesterday

 

 

Lower/Recovery

 

 

Squats (speed)

100 1x1

102.5 1x1

92.5 6x2

 

Hamstring Curls

120 3x12

 

 

BW 79.3

[Spacebound]

Upper/Recovery (lol) (setsxreps)

 

 

Bench

70 1x3

80 1x1

72.5 3x8

 

DB Row

44 3x7

 

OHP (speed)

42.5 6x3

 

Bicep Curls

16 1x8

20 4x6

 

Tricep Rope Extensions lightweight

3x20

 

 

Bw 79.2

 

 

Calories are now at 3200 per day, give or take a 100 or so either side. Bench felt heavy today, but could have probably hit 12plus on my last set so still pretty easy. OHP was super easy and fast.

[Spacebound]

Lower/Intensity (setsxreps)

 

 

Squats

100 1x3

110 1x1

120 1x1

127.5 1x5 rpe9

120 1x5

 

Block Pulls

140 1x3

150 1x1

160 4x3

 

 

Bw 79.2

 

 

Squats went so well today, but block pulls felt like death. 

[Spacebound]

Upper/Intensity (setsxreps)

 

 

CG Bench

70 1x3

80 1x1

90 1x1 paused rpe 9

82.5 1x5 rpe 8.5

80 1x5

 

Lat Pull Down

120 3x8

 

DB Incline

30 3x8

 

Facepulls

3x15

 

 

BW 79.3

[Spacebound]

Lower/Volume (setsxreps)

 

 

Squats

bar 1x10

60 2x5

80 1x5

100 1x3

110 1x1

120 1x1

130 1x1

115 5x5

 

Deadlifts

60 1x5

100 1x5

120 1x3

140 1x3

150 1x1

160 1x5

152.5 1x5

 

 

BW 79.8

 

 

Recorded all my sets today, including my warm up sets. I do this everything i just dont write it down.

 

Was a hard train today, everything was feeling heavy, hit all the numbers 

[Spacebound]

Upper/Volume (setsxreps)

 

 

Bench

bar 1x10

50 1x8

70 1x3

80 1x1

90 1x2

80 4x5

 

DB Row

24 1x8

34 1x8

44 3x8

 

OHP

bar 1x10

30 1x8

40 1x5

50 5x5

 

Bicep Curls

10 1x12

14 1x8

18 1x6

20 4x6

 

Tricep Rope

2x20

 

 

Bw 79.2

 

Fell asleep lastnight before my last meal, so weight dropped a little bit. Guna eat a little bit more today to make up for it. Will probably be inbetween 3.5-4k, so nothing crazy.

 

Also just showed all of my sets again including warm ups. 

[Realtalk]

Whats your last meal usually br0?

[Spacebound]

Whats your last meal usually br0?

 

 

It differs day to day. Depending on how much ive eaten and what.

 

Probably would have been a protein shake + milk and some carbs last night. 

[Spacebound]

Lower/Recovery (setsxreps)

 

 

Squats

100 1x1

120 1x1

90 6x2

 

Hamstring Curls

120 3x12

 

Leg Ext

135 1x12

150 1x12

165 1x12

 

 

Bw 80

[Spacebound]

Upper/Recovery (setsxreps)

 

 

CG Bench (2ct Pause)

 

70 1x3

80 1x1

67.5 6x3

 

Lat Pull Down

130 2x6

120 2x6

 

DB Incline

32 4x6

 

Facepulls

3x15

 

 

Bw 79.3