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