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#Post#: 11631--------------------------------------------------
Re: Give me strength
DIR By: billy2shots
Date: August 16, 2020, 2:04 pm
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A lot of soul searching this last couple of days.
I'm not one for jumping from one plan to another as I know a
shit plan ran consistently is better than a perfect plan that
constantly changes however......
Something isn't right. I have been running this setup for
approaching 7 weeks now (started before this journal) and it's
obvious that things aren't clicking.
I thought going into it following losing 11kgs in weight and
never concentrating on strength, I would see rapid strength
increases from neurological adaptations followed by calorie
driven increases.
Nah, not happening. I've had to reset the bench , squat and
Press twice in that short time and haven't blown through
previous PRs.
Intense squats twice a week (increasing 2.5kg at a time) plus
deadlifting in-between is just too much. Bench increasing 2kg
every 3 weeks hasn't been achievable either.
My numbers are low but then so is my current body weight. 3x5
squats at 1.5 X bodyweight and deads at over 1.5 bw for 5 reps
actually has me at intermediate rather than beginner levels
surprisingly so maybe asking for rapid increases at this point
(along with being 38 and training for years) is too much to ask?
As a result I looked back at some notes I scribbled a while
back. 'Texas method' was circled and underlined.
I've spent the weekend re researching this and have decided to
begin the 4 day version of this method.
Day one
Intensity bench 1x5
OHP volume 5x5 (80% of 5rm weight)
Tri and side delt isolation
Day two
Squat intensity 1x5
Deadlift volume 5x5 (80% of 5 rep max weight)
Pull ups
Bi iso
Day 3 Off
Day 4
OHP intensity 1x5
Bench volume 5x5 (80% of 5rm weight)
Tri iso
Day 5
Dead intensity 1x5
Squat volume 5x5 (80 % 5rm weight)
Rows
Bi iso
Day 6&7 off
I'm happier with how that looks on paper. Slightly slower on
progression and less intensive lower body work (2 days rather
than 3).
The volume days supposedly drive the intensity days to improve,
and spread over 4 days means session volume shouldn't bust my
balls.
It's easy to program my numbers from my current set-up so it
should be quick to see if I'm more suited to it or not.
If this fails I'm taking up golf.
#Post#: 11634--------------------------------------------------
Re: Give me strength
DIR By: dirtyvest
Date: August 16, 2020, 4:55 pm
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Where do you feel the current plan was failing you
#Post#: 11637--------------------------------------------------
Re: Give me strength
DIR By: billy2shots
Date: August 17, 2020, 1:27 am
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Every training day included a lower body lift (squat or
deadlift) in the 3 sets of 5 (1x5 for deads) range which I
believe is too taxing for me to recover from and see adaptations
for the next session. The beauty of the routine supposedly lay
in the AMRAP sets which obviously pushes the trainer to failure
each session. At my age with proven low T and other life
stresses I wasn't able to sustain the level of effort and
recovery for constant quick linear progress.
This new method will still see two days of lower body intense
lifts but at a lower volume 1x5 (ramp up sets to get there). The
other two training sessions will include high intensity lifts
but one day is ohp and the other bench which is far less taxing
than squats or deads obviously. I also think full body training
mixing max 5 rep efforts together is too much for me.
Ideally I would run this Texas Method as it was originally
developed, full body 3 day with a volume day, an active recovery
day then an intensive day.
Unfortunately that setup doesn't seem ideal for me as I already
pointed out the full body issue plus volume day is a monster
doing full body 5x5 but intensive deads of 1x5 are also included
on this day.
Heavy ass max deads after 5x5 squats, I don't think so if I want
to seriously improve both movements. The 3 day routine also
vastly limits the ability to include supplementary movements and
we all like the odd curl don't we fellas.
So shorter 4 sessions will similar weekly workload is what I
have opted for. Less intense squat volume than Greyskull with
slower progression in a more undulating fashion.
#Post#: 11638--------------------------------------------------
Re: Give me strength
DIR By: Nails
Date: August 17, 2020, 7:48 am
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It sounds to me like you were not getting enough recovery for
all those AMRAP sets. They can work wonderfully but as your
training age increases and the weights move beyond beginner then
hitting them every session will take a toll. I find they can
still work but if you reduce the sets to one a week or shift
focus to isolation lifts rather than basic compound lifts.
#Post#: 11641--------------------------------------------------
Re: Give me strength
DIR By: Brett
Date: August 17, 2020, 8:23 am
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Sounds good mate. If it’s worked in the past it should still
serve you well.
You could always join JP and try his way if you’re still not
happy. High intensity, high frequency, low volume. I rate it
very highly so far. ;D
#Post#: 11651--------------------------------------------------
Re: Give me strength
DIR By: dirtyvest
Date: August 17, 2020, 9:36 am
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Many of these online programmes and plans don't always allow for
the honesty of the proclaimed natty trainers etc. It does sound
like a lot of work, and doing something to failure every
session. Unless you have god like genes a natty will soon get
worn down with that... and some of your recovery energies go
towards your injury recovery too.
#Post#: 11658--------------------------------------------------
Re: Give me strength
DIR By: Newcy
Date: August 17, 2020, 3:29 pm
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Its only one set though per body part. I think it makes a lot of
sense.
#Post#: 11665--------------------------------------------------
Re: Give me strength
DIR By: billy2shots
Date: August 18, 2020, 10:48 am
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First session of the new routine today.
A real change of pace. 40 minutes instead of the 70 that I was
doing and 9 working sets compared to 15. Admittedly this is the
shortest session of the 4 days but they will all be similar. I
much prefer more shorter sessions over the week.
Flat Bench 1x5 82kg. Today is intensity Bench. Low volume but
this set needs to improve week on week. When stalling sets of
tripples or doubles are to be used. Still working in grip and
back arch.
OHP 3X8 47.5KG (Last set was 45kg as this is volume OHP day and
shouldn't be overly taxing for the intensity session in 3 days
time.
Cable side raises. Couple of vanity sets to hopefully improve my
narrow appearance done twice a week.
Dips 3x10 with 5kg. Again, not overly taxing but some extra
volume for chest and tris.
Corona antibody blood test 45 minutes before which probably
wasn't the best idea. I'm expecting I nice bruise tomorrow.
Don't worry Newcy, just a blood test, no plans for any future
vaccine at this point.
#Post#: 11669--------------------------------------------------
Re: Give me strength
DIR By: dirtyvest
Date: August 18, 2020, 1:09 pm
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My Mrs antibody test was just a finger pr!ck
#Post#: 11672--------------------------------------------------
Re: Give me strength
DIR By: billy2shots
Date: August 18, 2020, 1:17 pm
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I lucked out then. Absolute butcher if s nurse.
My blood taking training (phlebotomy) expired a couple of years
ago but I still think I could have done a better job on myself
one handed.
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