Summer '07 Upper-Lower Split
LOWER HEAVY - WEEK 3


Workout:-

Squats = 3 sets x 3 reps x 275 lbs (125 kgs)

Good Mornings = 3 sets x 5 reps x 110 lbs (50 kgs)

Step-ups from below parallel = 3 sets x 5 reps x 185 lbs (90 kgs)

Glute Ham Raises = n/a

TOTAL POUNDAGE:-

W3---->>> 6,900 lbs
W2 --->>> n/a
W1 --->>> 7,575 lbs

Overall Impression:-

quite a few things of note. i had fever today when i went to workout. add to that a cough and a cold. im fine now however.

squats: good form all over. it felt amazing!

good mornings: reduced the weight because i went all the way to parallel. felt very different but im liking this exercise

step-ups: same old same old

GHRs: i still dont know how to do this. i need to figure out what to do to substitute this exercise with.

overall: great workout

Summer '07 Upper-Lower Split
LOWER LIGHT - WEEK 1


Workout:-

Squats = 3 sets x 10 reps x 200 lbs (90 kgs)

Keystone Deadlifts = 3 sets x 6 reps x 200 lbs (90 kgs)

Dumbbell Swings = 2 sets x 12 reps x 40 lbs (20 kgs)

Leg Press super set with Leg Curls = 1 set x 10 reps x 330 lbs (150 kgs) and 1 set x 10 reps x 70 lbs (35 kgs)

Lat Pull-Down Sit-Ups = 1 set x 10 reps x 70 lbs (35 kgs)

Decline Sit-Ups (Weighted) = 1 set x 10 reps x 10 lbs (5 kgs)

TOTAL POUNDAGE:-

W1 --->>> 14,560 lbs

Overall Impression:-

i cant believe i got such large poundages.

Squat: felt really easy. next week i am gonna attempt either a 4x10 or 5x10 with 200 lbs. im pretty happy about this actually

Keystone Deadlifts: felt great on my hammies and my glutes. im still sore right now.

Dumbbell Swings: did them for the first time today. felt great. im a little afraid that all this leg work is going to affect performance. i hate it when that happens.

Leg Press and Leg Curl superset: light and easy. almost like a cool down thing. well, not the leg curls....my hams were pumped. i think my legs have grown a LOT....atleast, thats what my gf says....

Ab work: i didnt skip it this time. im glad i did it. i need to develop the core.

Overall Impression: i am happy

Summer '07 Upper-Lower Split
UPPER LIGHT - WEEK 1


Workout:-

Incline Bench Press = 3 sets x 10 reps x 120 lbs (55 kgs)

Pull-ups = 5 + 3 + 2 + 1 = 11

Military Press = 3 sets x 3 reps x 110 lbs (50 kgs)

Upper Back Machine = 2 sets x 10 reps x 110 lbs (50 kgs)

TOTAL POUNDAGE:-

W1 --->>> 8,847 lbs

Overall Impression:-

went and worked out early morning today. weight has gone up to 187 lbs (85 kgs) finally. im happy.

workout was ok.

Incline Bench Press: felt very very tough. i havent done more than 5 reps for the bench press in a long time so i was out of breath a LOT and it fucking took everything in me not to give up lol. i hate high rep work. next week, it will be 4x10x120.

Pull-ups: felt strong. dead hang pull ups.

Military Press: i dunno but i feel ive gotten weaker on these or the fact that my upper chest was bursting after those inclines, these numbers sufered. either way, ill get strong on them in due time. next week it will be 3x4, then 3x5 then 4x5 and then 5x5. or i might do 4x4 and then 5x5. ideally i would love 4x4 then 5x5. lets hope.

Upper-Back Machine: felt good doing it.

alright ppl, i hope everyone is having a good week. see y'all tomorrow. im going to sleep. i slept for only 4 hours last night (i party a lot in mumbai - and by party i mean pubbing)

stay safe everyone

Summer '07 Upper-Lower Split
LOWER HEAVY - WEEK 1


Workout:-

Squats = 3 sets x 3 reps x 275 lbs (125 kgs)

Good Mornings = 3 sets x 5 reps x 155 lbs (70 kgs)

Step-ups from below parallel = 3 sets x 5 reps x 185 lbs (90 kgs)

Glute Ham Raises = n/a

TOTAL POUNDAGE:-

W1 --->>> 7,575 lbs

Overall Impression:-

it was a pretty ok workout.

Squat: form was spot on. 275 was heavy enough. ill try 285 in 1 or 2 weeks.

Good Mornings: i have no fucking clue on how to do them. i JUST looked them up: http://www.youtube.com/watch?v=wBLEvhj9pic and my form was spot on like that. so i guess i got no probs considering im doing it the first time.

Step-ups: i think i took too much weight. fucking killed my quads they are so fucking sore today. i dont like being sore. i havent been sore in 16 weeks.

Glute Ham Raises: i dont have a place to do these or even a ghetto GHR so someone please suggest a substitute which i am not using on the second lower day. instead of these i did 2 sets of hyperextensions.

Doet: still getting in plenty of food.

Overall: the workout was good and heavy except for the GHRs...

Summer '07 Upper-Lower Split
UPPER HEAVY - WEEK 1

Workout:-

Flat Bench Press = 3 sets x 3 reps x 185 lbs (85 kgs)

Pin Press from Bottom = 3 sets x 6 reps x 135 lbs (60 kgs)

JS Rows = 3 sets x 5 reps x 155 lbs (70 kgs)

Front Plate Raise = 2 sets x 12 reps x 25 lbs (10 kgs)

Seated Dumbbell Curls = 2 sets x 8 reps x 30 lbs (14 kgs)

Pulley Push Downs = 1 set x 15 reps x 30 lbs (15 kgs)

TOTAL POUNDAGE:-

W1 --->>> 7,150 lbs

Overall Impression:-

good workout. pause presses were killer. im happy.

ladies and gentlemen

i am back!!!

ok, so im home now and its great to be with family and my gf and friends.

this next workout of mine will be run from the 14th of May to somewhere before the 22nd of August.

a lot of my workouts are going to suffer because of pre-workout sex (about time, eh? ) but im fine with that because the purpose of this program isnt to increase my strength at all. the goal is to work on weak points.

the workout is as follows:

Upper Body Emphasis 1:

1.) Bench Press 3x3, 3x3 ramping, 1,2,3,4,5 RM

2.) Bottom Pin Press 4x5-6

3.) JS Rows 3x5-7

4.) Front Plate Raise 2x8-12

Lower Body Emphasis 1:

1.) Squats 3x3, 3x3 ramping, 1,2,3,4,5 RM

2.) Good Mornings 3x5

3.) Platform Step-ups 3x5-6

4.) Glute Ham Raises 2-3x8-12

Upper Body Emphasis 2:

1.) Bench Press 3-4x6-10

2.) Pull-ups 4x failure

3.) Military Press 3-5x5-7

4.) Upper Back 2-3x8-10

Lower Body Emphasis 2:

1.) Squats 3-5x10

2.) Keystone Deadlifts 3x6

3.) Dumbbell Swings 2-3x8-12

4.) Leg Press superset with Leg Curls 1-2x10-12


its a simple program IMO and special thanks to Eric as usual. disclaimer is: this is my program. all constructive criticism and helpful suggestions are welcome. a simple request is: please dont start any e-wars.

i look forward to this program and will post my workout tomorrow.

hope everyone is having a great weekend and best of luck for the week ahead

stay safe everyone and please keep reading

Anuj

Week 16 - Friday - MEDIUM Day

The Basic Lifts:

DE Olympic Squats @ 50% of 1RM
W16 --->>> 12 sets x 2 reps x 145 lbs ; 30 second rest
W15 --->>> n/a
W14 --->>> 4 sets x 2 reps x 145 lbs ; 30 second rest
W13 --->>> n/a
W12 --->>> 4 sets x 2 reps x 145 lbs ; 30 second rest
W11 --->>> 4 sets x 2 reps x 145 lbs ; 30 second rest

Olympic Squats
W16 --->>> n/a
W15 --->>> n/a
W14 --->>> 295 lbs x 4 reps
W13 --->>> n/a
W12 --->>> 295 lbs x 4 reps
W11 --->>> 295 lbs x 2 reps
W10 --->>> 295 lbs x 1 rep ; 185 lbs x 10 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 295 lbs x 2 reps ; 185 lbs x 10 reps
W6 --->>> 295 lbs x 1 rep ; 185 lbs x 10 reps
W5 --->>> 275 lbs x 5 reps ; 185 lbs x 10 reps
W4 --->>> 275 lbs x 4 reps ; 185 lbs x 10 reps
W3 --->>> 275 lbs x 3 reps ; 185 lbs x 10 reps
W2 --->>> 275 lbs x 2 reps ; 185 lbs x 10 reps
W1 --->>> 275 lbs x 1 rep ; 185 lbs x 10 reps

DE Flat Bench Press @ 50% of 1RM
W16 --->>> 5 sets x 3 reps x 95 lbs ; 30 second rest
W15 --->>> n/a
W14 --->>> 5 sets x 3 reps x 95 lbs ; 30 second rest
W13 --->>> n/a
W12 --->>> 5 sets x 3 reps x 95 lbs ; 30 second rest
W11 --->>> 4 sets x 3 reps x 95 lbs ; 30 second rest

Flat Bench Press
W16 --->>> 195 lbs x 5 reps
W15 --->>> n/a
W14 --->>> 195 lbs x 4 reps
W13 --->>> n/a
W12 --->>> 195 lbs x 3 reps
W11 --->>> 185 lbs x 5 reps
W10 --->>> 185 lbs x 4 reps ; 135 lbs x 10 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 185 lbs x 3 reps ; 135 lbs x 10 reps
W6 --->>> 185 lbs x 2 reps ; 135 lbs x 10 reps
W5 --->>> 185 lbs x 5 reps ; 135 lbs x 10 reps
W4 --->>> 185 lbs x 4 reps ; 135 lbs x 6 reps
W3 --->>> 185 lbs x 3 reps ; 135 lbs x 6 reps
W2 --->>> 185 lbs x 2 reps ; 135 lbs x 6 reps
W1 --->>> 185 lbs x 1 rep ; 135 lbs x 6 reps

Pull-Ups 3 x failure
W16 --->>> 5 + 3 + 2 = 10
W15 --->>> n/a
W14 --->>> 5 + 3 + 2 = 10
W13 --->>> n/a
W12 --->>> 5 + 3 + 2 = 10
W11 --->>> 5 + 3 + 1 = 9
W10 --->>> 6 + 2 + 1 = 9
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 4 + 2 + 4 = 10
W6 --->>> 5 + 3 + 2 = 10
W5 --->>> 6 + 4 + 3 = 13
W4 --->>> 6 + 3 + 3 = 12
W3 --->>> 5 + 3 + 2 = 10
W2 --->>> 7 + 4 + 3 = 14
W1 --->>> 5 + 4 + 3 = 12

TOTAL POUNDAGE
W16 --->>> 7,730 lbs
W15 --->>> n/a
W14 --->>> 6,395 lbs
W13 --->>> n/a
W12 --->>> 6,200 lbs
W11 --->>> 5,480 lbs
W10 --->>> 5,900 lbs
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 6,195 lbs
W6 --->>> 5,715 lbs
W5 --->>> 7,905 lbs
W4 --->>> 6,660 lbs
W3 --->>> 5,870 lbs
W2 --->>> 6,100 lbs
W1 --->>> 5,280 lbs

The Accessory Lifts:

Floor Skull Crushers
W16 --->>> 40 lbs @ 2 sets x 20 reps
W15 --->>> n/a
W14 --->>> 70 lbs @ 1 set x 10 reps
W13 --->>> n/a
W12 --->>> n/a
W11 --->>> 50 lbs @ 1 set x 10 reps
W10 --->>> na
W9 --->>> n/a
W8 --->>> n/a
w7 --->>> 60 lbs @ 1 set x 15 reps
W6 --->>> n/a
W5 --->>> 50 lbs @ 2 sets x 15 reps
W4 --->>> 50 lbs @ 3 sets x 10 reps

Leg Pull-Ins
W16 --->>> BW @ 1 set x 30 reps
W15 --->>> n/a
W14 --->>> BW @ 1 set x 25 reps
W13 --->>> n/a
W12 --->>> BW @ 1 set x 20 reps
W11 --->>> BW @ 1 set x 10 reps
W10 --->>> n/a
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> BW @ 1 set x 50 reps
W6 --->>> n/a
W5 --->>> BW @ 1 set x 35 reps
W4 --->>> BW @ 1 set x 25 reps

Oblique Crunches
W16 --->>> BW @ 3 sets x 12 reps
W15 --->>> n/a
W14 --->>> BW @ 2 sets x 12 reps
W13 --->>> n/a
W12 --->>> BW @ 2 sets x 10 reps
W11 --->>> BW @ 2 sets x 10 reps
W10 --->>> n/a
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> n/a
W6 --->>> n/a
W5 --->>> BW @ 1 set x 20 reps
W4 --->>> BW @ 1 set x 20 reps

Diet:

let me put it in simple words: i started off the day having a steak for breakfast at 8:00 am along with ice cream. the whole day has had me eating 7 meals so far. i have had to take 2 dumps because of how much ive eaten. this has been going on since monday night actually (the heavy eating). im actually happy with this because now im at a clean 185 lbs and i dont have any popping stomach (after the dump)

Overall Impression:

done. the texas method is over for now. 16 weeks. killer weeks. 16 long weeks. im happy. a special write-up for this will be done either in the next post or sometime this weekend. probably this weekend.

today's workout was good.

Squats: i am still sore from monday and i am actually not mentally able to do 295 today. i just didnt feel like it. actually, if i was afraid or pumped for it, i would have done 295 but today i didnt feel like doing it. generally when the happens to me, i dont wanna push myself. plus: i have a long way to go and 295 x 5 would have been just a baby step. ill take it later on. no hurries for me. as for the speed squats: they felt good and the 30 second interval made them even more fun.

Bench: i got it. 195x5. new PR and new 5RM. i am happy. yes, i got a video but ill put it up later. feels good to nail 195.

my arms are also now officially 14.99 inches. at 5'7 thats pretty decent. too bad my waist is 36. LOL. but its ok: my chest is 43 so im happy. physique wise everything has increased so i got nothing to complain about. even if nothing has increased i am in no position to complain because i never did this from a bb'ers perspective. yet, i have made strength and mass gains. so im happy. actually, im gonna do the Texas Method wrap up right here. i dont have the patience to do this later on. ok here we go:

Wrap-Up:

i did the texas method for 16 weeks total. i have not progressed at all on deads so im gonna exclude them for now. my gains are:

Squat: 5x5 max went from 185 to 245 (could count 250 but i wanna be conservative)
Bench: 5x5 max went from 145 to 180

Squat 1RM used to be 295 lbs. now Squat 4RM is 295.
Bench 1RM used to be 185 lbs. now my 5RM is 195.

my 1RMs on the squat and bench have gone from 295 and 185 to 320 and 215 respectively. thats plus 55 lbs to my Big 2 as of now.

one also has to consider that i had severe injuries at the start of this program and i had an uphill battle from day 1. i also was very weak because 1RM of 295 used to be my max squat a year ago. post DC 275 was my 1RM but i wont count that for now.

im very happy with the program and u can bet i will be running this program come spring 2008. i might even run it this fall if i miss it but i first need to go get some micro-loading plates. then i dont mind running the program.

my bodyweight has gone from 175 to 185+ in these 16 weeks. considering the fact that i used to eat like shit i consider that a good thing. plus: 185 was my weight last wednesday. right now its probably a little more but i wanna be conservative.

i was thinking of my total for the big 3 and this is what i realized. my old total was 295 + 185 + 345 = 825 but now its like 320 + 215 + ? im guessing that since my squats have increased its safe to say my deadlift has probably gone up by 40 lbs. im being conservative out here. so my total right now is around 900 lbs odd. im pretty happy with that and i plan on getting 1000 lbs by the end of this year. im not genetically strong but i think with slow and steady hard work i should get there.

thank you everyone for supporting me through this and a special thank you to eric for guiding me through this program.

have a great weekend guys

Anuj

i would also like to make 2 things of note here.

1.) my old total of 825 used to be my total 1 year ago with the exception of deadlifts.

2.) i am going to list the people who helped me through this program with their undying support. i always do this guys so bear with me. i believe in giving credit where its due.

firstly, i would like to thank Eric for his insight and help and faith in me.

next Dave for reasons obvious.

next Mr. Rippetoe for even more obvious reasons.

next (in no particular order)
Jno20
thenatural
Glyder
boondocksmuscle
JNo20
DuckDuckGoose
5luke2
Adam2433
JT1
Liquidtensi0n
young and strong
mjw8204
iron619
lewdog_5
LSU 1
Archangel
Brutus_G
Double_D
SgtSlaughter
silver_shadow
HiDnGoD
warri0r87
Cammo
KTW
Ubiquitous

thanks guys

have a good weekend everyone

Week 16 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
W16 --->>> 250 lbs
W15 --->>> 245 lbs
W14 --->>> 240 lbs
W13 --->>> 235 lbs
W12 --->>> 230 lbs
W11 --->>> 225 lbs
W10 --->>> 225 lbs
W9 --->>> 225 lbs
W8 --->>> 220 lbs
W7 --->>> 215 lbs
W6 --->>> 210 lbs
W5 --->>> 205 lbs
W4 --->>> 200 lbs
W3 --->>> 195 lbs
W2 --->>> 190 lbs
W1 --->>> 185 lbs

Flat Bench Press 5 x 5
W16 --->>> 180 lbs
W15 --->>> 180 lbs
W14 --->>> 175 lbs
W13 --->>> 175 lbs
W12 --->>> 170 lbs
W11 --->>> 165 lbs
W10 --->>> 165 lbs
W9 --->>> n/a
W8 --->>> 160 lbs
W7 --->>> 160 lbs
W6 --->>> 160 lbs
W5 --->>> 160 lbs
W4 --->>> 155 lbs
W3 --->>> 150 lbs
W2 --->>> 145 lbs
W1 --->>> 140 lbs

JS Rows 5 x 5
W16 --->>> 145 lbs
W15 --->>> 140 lbs
W14 --->>> 135 lbs
W13 --->>> 130 lbs
W12 --->>> 125 lbs
W11 --->>> 120 lbs
W10 --->>> 120 lbs
W9 --->>> n/a
W9 --->>> n/a
W8 --->>> 115 lbs
w7 --->>> 110 lbs
W6 --->>> 105 lbs
W5 --->>> 100 lbs
W4 --->>> 95 lbs
W3 --->>> 145 lbs
W2 --->>> 140 lbs
W1 --->>> 135 lbs

TOTAL POUNDAGE
W16 --->>> 14,375 lbs
W15 --->>> 14,125 lbs
W14 --->>> 13,750 lbs
W13 --->>> 13,500 lbs
W12 --->>> 13,125 lbs
W11 --->>> 12,750 lbs
W10 --->>> 12,750 lbs
W9 --->>> n/a
W8 --->>> 12,375 lbs
W7 --->>> 12,125 lbs
W5 --->>> 11,875 lbs
W5 --->>> 11,625 lbs
W4 --->>> 11,250 lbs
W3 --->>> 12,250 lbs
W2 --->>> 11,875 lbs
W1 --->>> 11,500 lbs

The Accessory Lifts:

Standing situps with lat machine
W16 --->>> 80 lbs @ 4 sets x 8 reps
W15 --->>> 80 lbs @ 3 sets x 8 reps
W14 --->>> 70 lbs @ 4 sets x 10 reps
W13 --->>> n/a
W12 --->>> n/a
W11 --->>> n/a
W10 --->>> 70 lbs @ 3 sets x 12 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 70 lbs @ 2 sets x 12 reps
W6 --->>> 70 lbs @ 3 sets x 12 reps
W5 --->>> n/a
W4 --->>> 60 lbs @ 4 sets x 15 reps
W3 --->>> 60 lbs @ 4 sets x 12 reps
W2 --->>> 60 lbs @ 4 sets x 10 reps
W1 --->>> 40 lbs @ 5 sets x 15 reps

Leg Raises
W16 --->>> BW @ 2 sets x 20 reps
W15 --->>> BW @ 2 sets x 15 reps
W14 --->>> BW @ 1 set x 15 reps
W13 --->>> BW @ 2 sets x 12 reps
W12 --->>> n/a
W11 --->>> n/a
W10 --->>> BW @ 1 set x 10 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> BW @ 2 sets x 20 reps
W6 --->>> BW @ 1 set x 25 reps
W5 --->>> n/a
W4 --->>> BW @ 1 set x 20 reps
W3 --->>> BW @ 1 set x 20 reps
W2 --->>> BW @ 1 set x 15 reps
W1 --->>> n/a

Side Bends
W16 --->>> 45 lbs @ 1 set x 25 reps
W15 --->>> 45 lbs @ 1 set x 20 reps
W14 --->>> 25 lbs @ 1 set x 25 reps
W13 --->>> 25 lbs @ 3 sets x 25 reps
W12 --->>> n/a
W11 --->>> n/a
W10 --->>> 25 lbs @ 1 set x 15 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->> n/a
W6 --->>> 25 lbs @ 2 sets x 15 reps
W5 --->>> n/a
W4 --->>> 25 lbs @ 2 sets x 15 reps
W3 --->>> 25 lbs @ 2 sets x 12 reps
W2 --->>> 25 lbs @ 2 sets x 12 reps
W1 --->>> 25 lbs @ 1 set x 15 reps

Diet:

good diet for today. i cant remember it though. i do remember i had 4 meals in before the workout and i have started having cottage cheese before sleeping every day so i am happy

Overall Impression:

the last monday workout of the texas method

Squat: i was fine until the 5th set. the first 4 were fine. i got in 4x5 perfect. then, after the 4th set i took like a 10 minute break (i was talking to a few friends about this coming Friday's plan) and on rep 4 the bar hit the safety bars because i didnt breathe in correctly and my back rounded and i got stuck. so i left it there, took off all the plates, picked it up, put it back on the rack, waited to catch my breath and got in 2 more reps to total it at 25 reps. im not really all that disappointed..i should be, but im just not. its fine. i know my 5x5 max at this time is 245 lbs. i would like to say 250 but it wasnt clean and im not too hell bent on it in the first place. 245 is nice and im happy. but i could have done 250 if u know what i mean....

bench press: ****ing amazing. got all 25 reps in 5 sets of 5 reps. new 5x5 max and i am very very happy.

rows: these were fine and im thrilled.

today;s workout was good and i am happy to say i have progressed so well on the Texas Method even after my injury. as for the rest of the week....

this is finals week and i dont know whether i want to workout anymore. i might just do wednesday and then for friday i plan on doing only DE for squats and ME for bench. im tired of squatting straight for 16 weeks and i am looking forward to my week off next week. 16 weeks without a single break is killer and i need an off week to get motivated again. ofcourse, since im going back home and im gonna be meeitng my gf i dont think i will be motivated which is fine since this summer im only maintaining my maxes

i hope everyone is having a good day, thanks for reading guys and have a great week ahead

stay safe

peace