This was Volume night on our Texas Method Advanced program.
The program incorporates a system of Volume/Light/Intensity days to stimulate strength grown. Monday is volume night and has multiple sets at a moderate weight to get in some work. Wed. night is light night that gives some active recovery and Friday night is Intensity night where you lift heavy with the aim of setting a rep PR every time. Lifts are the main lifts with some assistance worked in.
Tonight's work out looked like this
| Monday 30/06/14 | SET 1 | SET 2 | SET 3 | SET 4 | Exercise Total | |||||||||||||||
| Exercise | Rep | Weight | Total | Rep | Weight | Total | Rep | Weight | Total | Rep | Weight | Total | Rep | Weight | Total | |||||
| Squat | 5.0 | 155.0 | 775.0 | 5.0 | 155.0 | 775.0 | 5.0 | 155.0 | 775.0 | 0.0 | 15 | 465.0 | 2325.0 | |||||||
| Bench press | 5.0 | 95.0 | 475.0 | 5.0 | 95.0 | 475.0 | 5.0 | 95.0 | 475.0 | 0.0 | 15 | 285.0 | 1425.0 | |||||||
| Pin Press | 5.0 | 90.0 | 450.0 | 5.0 | 90.0 | 450.0 | 5.0 | 90.0 | 450.0 | 0.0 | 15 | 270.0 | 1350.0 | |||||||
| RDL | 12.0 | 60.0 | 720.0 | 12.0 | 80.0 | 960.0 | 12.0 | 100.0 | 1200.0 | 12.0 | 120.0 | 1440.0 | 48 | 360.0 | 4320.0 | |||||
| 93 | 9420.0 | |||||||||||||||||||
We have incorporated some assistance work for the bench in the form of pin presses. RDLs are a recommended lift to assist with deadlifts. Since deadlifts are my worse lift I am hoping these help out.
Squats were a little heavy and found myself losing concentration. I had to remind myself of cues. Lead with the head and elbows under the bar.
Bench press is feeling good. All the extra work put in is paying off.
Pin Presses - I cannot say it enough- these are going to be what pushes my bench up to 140kgs by the end of the year. I hate to say it but Mehdi had a suggestion of starting from the top instead of off the rack. He was right it does position the bar better.
RDLs - I have decided that 12 is the number to go to on RDLs. Once I can do 12 reps at a weight 3 times I am going to add 20 kgs more. 2 more times to go at 120kgs. This has got to be helping my Deadlift.
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