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DooMeR United States. Jan 31 2015 23:17. Posts 8546 | | |
The dieting guide went over surprisingly well so I thought I would do something actually training related. Hopefully this will help motivate more people to get into lifting and working towards some fitness goals. I started lifting in May of 2013 and originally I was into bodybuilding, bro splits. But about 5 months ago I shifted my goals towards strength training. After a couple months of finding out how my body responded to strength adaptation and figuring out what micro cycles worked best for me. I have settled on using a modified version of the Texas Method(an intermediate strength training program). I customized it for myself after reading a few books on it, however I am still playing around with it a little bit. It was originally popularized by Mark Rippetoe. The same guy behind 'Starting Strength' which is a novice program. Which I would actually highly recommend for anyone wanting to get into lifting seriously. So after some time getting settled in, I have set some goals for myself. I am planning on starting a cutting diet in July BUT before I do, I want to try pull a 405lb deadlift. I am 5'8 and currently weigh about 155lb (probably 20% bf). So this would IMO be a pretty good accomplishment for me for the end of this bulking cycle. That would also put me close to a 1k total in the big 3. This would be a secondary goal for me, though I also think its very achievable .
My Current PRs are Deadlift: 285x5, Squat 225x5, and 145x5 bench press. (my bench is weak :[ my overhead press is about 110x5)
For anyone interested in my program (I wouldn't recommend people copy it if you aren't familiar with the texas method also for intermediates only [referring to an individual's micro cycle length])
| | [BDooMeR ~ Texas Method ~ Variation
Sunday [High Volume/Moderate Intensity/ Upper body]
Bench Press 6x4 (73% of 1rm)
OHP 6x4(73% of 1rm)
Rear Delt raises 2x10
Pullups 3x6
Monday [High Volume/Moderate Intensity/ lowerbody+Pull]
Squat 6x4(73% of 1rm)
Romanian Deadlift 3x6 ~~~ (maybe speed deadlifts) 8x1 1 per minute
ChinUps 3x8
Optional === Back extentions 2x8 weighted
Wednesday [Low volume/ High intensity/ Upper body push]
Bench Press heavy 1x5 (increase 2.5 pounds a week) -------1x3
Press 1x5 (increase 2.5 pounds a week) ---------1x3
Tricep 2x10 or Rear delt raises 2x10 ===Optional===
Thursday[Low Volume/High Intensity]
Squat 1x5 (increase by 5 pounds a week) --------------1x3
Deadlift 1x5 (increase by 5 pounds a week)----------------- 1x3
Calves 3x8] |
As you can see my deadlift should be progressing 5 pounds per microcycle (about a week for me) hopefully I wont stall more than once before I hit my goal. (or get injured lol)
I will try and post some updates. Possibly with some videos? I dunno if anyone is interested. let me know I'll try and get footage and maybe commentate it for you guys. If anyone has questions on training or anything I might be able to help with, let me know. If I am not sure about the answer I'll try and point you in the right direction.
EDIT: Before anyone asks me I guess I should post my starting stats. I was 118 pounds when i started. I started with 20 pound dumbbells for bench. squating something like 55lbx8, deadlift probably around 85 at best? (i didnt deadlift back in the day) and seated shoulder pressing 15s.
I was VERY weak and skinny. 
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| I just saved a bunch of money on my car insurance, by running away from the scene of an accident. | Last edit: 31/01/2015 23:25 |
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dogmeat Czech Republic. Feb 01 2015 00:13. Posts 6374 | | |
| | On January 31 2015 22:17 DooMeR wrote:
Deadlift: 285x5, Squat 225x5 |
huge difference, weak quads imo
| | On January 31 2015 22:17 DooMeR wrote:
As you can see my deadlift should be progressing 5 pounds per microcycle (about a week for me) |
pretty optimistic |
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ShadowDrgn United States. Feb 01 2015 00:23. Posts 1156 | | |
If you're just trying to hit a deadlift goal, I'd definitely recommend throwing in at least one 10-week cycle of Coan Phillipi. It took my max deadlift from 325 to 365 when it otherwise wasn't going up at all doing routines like the Texas Method and Wendler's 5/3/1.
http://tsampa.org/training/scripts/coan_phillipi_deadlift/ |
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DooMeR United States. Feb 01 2015 00:29. Posts 8546 | | |
No I can definitely squat more the problem was I started conservatively with the program. I wasn't sure where to start so I somewhat arbitrarily started my squat out at like 180 or something even tho I had repped out 200 5x5 a few weeks prior. so I set myself back Kind of accidently. As i didn't realize how big the difference between a 5 rep max and a 5x5 was. Also it's only like 75 pounds to my 1 rep max in 5 months. I think there's an 80% chance I can make it
Edit. I accidently misphrased that. I started.my volume day at 180 and my 5 rep max at 200 |
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| I just saved a bunch of money on my car insurance, by running away from the scene of an accident. | Last edit: 01/02/2015 00:31 |
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DooMeR United States. Feb 01 2015 00:32. Posts 8546 | | |
Shadowdrgn- It's probably because your body wasn't responding to a 1 week microcycle anymore. |
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| I just saved a bunch of money on my car insurance, by running away from the scene of an accident. | Last edit: 01/02/2015 00:35 |
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DooMeR United States. Feb 01 2015 00:37. Posts 8546 | | |
iirc 5 3 1 even is super slow compared to texas method so there's no way u were in an intermediate phase by that time. I could be mistaken |
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| I just saved a bunch of money on my car insurance, by running away from the scene of an accident. | |
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ShadowDrgn United States. Feb 01 2015 01:20. Posts 1156 | | |
5/3/1 is super slow. You only increase the weight every month. I had no business doing it, and it's definitely a bad program for anyone that isn't already a beast.
The problem with my deadlift was that it wasn't going up when I was only doing 1 work set of deadlifts every week. Simply not enough volume. Most of the popular programs out there teach that most people do too much at the gym and that it's optimal to do less volume, but that's never been the case for me. If I'm regularly in and out of the gym in under an hour, I don't make any gains. If I stretch it to 90 mins and do some extra sets, I make progress. It took me a long time to discover that high volume focused programs like Coan Phillipi and Smolov work much better for me than general ones like the Texas Method.
You sound like you've figured out what works for you, but don't let that stop you from mixing it up and trying different programs. |
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ggplz Sweden. Feb 01 2015 01:23. Posts 16784 | | | |
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| if poker is dangerous to them i would rank sports betting as a Kodiak grizzly bear who smells blood after you just threw a javelin into his cub - RaiNKhAN | |
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DooMeR United States. Feb 01 2015 01:33. Posts 8546 | | |
I'm not sure where ur progress is at now but there's a few books dedicated to adusting volume on the texas method and programming it. If volume was the problem you could have definitely just added more pulls to it. right now I'm minimalist right now because Im still easily progressing. None of my intensity days have been very hard except for the one time I decided my ohp was too strong and jumped from 95 to 105 instead of 2.5 increase... oops |
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| I just saved a bunch of money on my car insurance, by running away from the scene of an accident. | |
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DooMeR United States. Feb 01 2015 01:38. Posts 8546 | | |
I picked texas cuz of the way the microcycle lined up and allowed me to be very flexible with it seemed to make the most sense. I also looked at greyskull.lp and candito's intermediate. Which I think are also really cool. Madcow I avoided because of how many resets there are and smolov I forget about but I looked into it and didn't look like it was for me.tho I forget about it now. The way I have it lined up I have 4-5 back exercises on my volume days alone. which I think is a lot for a single micro cycle but I kinda did it to avoid stalling at all costs |
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| I just saved a bunch of money on my car insurance, by running away from the scene of an accident. | Last edit: 01/02/2015 01:42 |
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gl man those are awesome results |
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| just playing live poker for fun | |
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mnj United States. Feb 01 2015 18:14. Posts 3848 | | |
go have fun :D
listen to your body. nothing is more annoying than a nagging injury to slowdown all your hard earned gainz. |
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dogmeat Czech Republic. Feb 02 2015 00:38. Posts 6374 | | |
texas can wear you out pretty fast, report in a month
5/3/1 is amazing, fck haters |
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DooMeR United States. Feb 02 2015 04:43. Posts 8546 | | |
I think 531 is ok. I wasn't hating but a person with a microcycle of under a week shouldn't be using it. Ye I agree texas can wear u out rly fast. But my microcycle is under 4 days right now since I'm fresh intermediate. So I should be able to go for a solid 12-16 cycles without a hassle. Factor in 1 reset and then I can make it with time.to spare |
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| I just saved a bunch of money on my car insurance, by running away from the scene of an accident. | |
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DooMeR United States. Feb 02 2015 04:47. Posts 8546 | | |
And ye I'm gonna maybe make a video update with some lifts thrown in or something commentary style I think it would be a less boring way to blog about the progress |
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| I just saved a bunch of money on my car insurance, by running away from the scene of an accident. | |
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YoMeR United States. Feb 03 2015 01:07. Posts 12435 | | |
damn doomer that's some sick gains tho. congrats! |
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United States. Jan 31 2015 23:32. Posts 2598
