Wednesday – 11/9/13 – Training Log

Deadlift
515# 3×1

Good Mornings
185# 3×5

Barbell Row
185# 3×5

Romanian Deadlift
185# 3×5

 

Friday – 11/8/13 – Training Log

Floor Press
313/335/355/365 Singles

Press
185# 3×5

Dumbbell Curls
20# 3X15

 

Thursday – 11/7/13 – Training Log

Easy 20 minutes on the Airdyne

Monday – 11/4/13 – Training Log

I’ve been just now able to do a little more after severely spraining my thumb.  I still have to bench with a suicide grip which I hate doing.  There wasn’t much time to do anything so here it is.

Bench Volume
225# 5×12

Barbell Curls
135# 3×3

 

 

 

Raw Squat 575×1

Raw Squat 505×3

Yoga for Big Bastards?

Came across a Yoga post on T-Nation this morning, which if you know anything about T-Nation, is just a bizarre statement. Besides the utter weirdness of the moment, Zach Gallmann makes a valid point, the same point that I have heard from Kelly Starrett and the Monk. Back pain can be extremely tied in to tight hamstrings and a general lack of lower body mobility. If you are a casual or semi-serious or full-on serious powerlifter, there is a lot of wisdom in that point. Let’s face it, lifters in general, don’t care to stretch, and as a result, the body takes a beating. Yoga is part of an answer.

The article is at this link:

http://www.t-nation.com/free_online_article/most_recent/yoga_yes_yoga_for_big_bastards

Thursday – 5/30/13 – Training Log

I am feeling completely wiped out from this sinus infection/bronchitis. I struggled through the easy day of this fourth week of the Texas Method. I mean I struggled – it was ugly.

Slim

Squat 2×5 @345
Bench 3×5 @260
Back Extensions 5×10
Chin Ups 2-2-1
BB Row 3×8 @ 225
DB Curls 3×5 @ 60# (these are getting better)
BB Curls 7′s @75#

Tuesday – 5/28/13 – Training Log

Day 1 – Volume Day – Week 4 of Texas Method

Slim

Squat 5×5 @ 430#
Press 5×5 @ 190#
DL 1×5 @ 480#

Barbell Training as Rehab

Anatomy of an Injury:

Basic Muscle Anatomy

Having encountered a training injury of left partial quadriceps tear on 10May2013, I began to postulate WHY this occurred.  Surely, one who is squatting 340# for 20 reps can Squat 405# for 5 “easy” repetitions right? Umm negative, injury occurred on the final repetition of 1X5 @ 405#. Dissecting the previous 12 weeks of my squat training, it involved stringent use of 20 rep squats. While approaching a respectable barbell weight in the protocol (340#), this did leave me somewhat unprepared for the switch to Texas Method of low repetition, high intensity barbell training.

“Super Squats”, although being extremely demanding and high intensity in nature are a completely different breed when it comes to barbell training. The following validates the specificity of weight training in relation to muscular and energy systems adaptation to varying stimulus.

“Super Squats”, or heavy, high repetition training sets, target Type 2a muscle fiber. This fiber is responsible for a “strength endurance” capacity. In other words, we are training the fibers that allow us to do a lot of heavy work over an extended period of time. Ex: The super squats sets that last over two minutes with a barbell load exceeding 300#. Brutal indeed. These fibers respond very well to such training, and readily become hypertrophic. So in short, we train heavy high reps, and in exchange, we are adapting the muscles to do a lot of heavy work over an extended period of time, while creating an ideal environment for muscles to get bigger!

Do we also get strong? Absolutely, we get very strong in terms of being capable to handle relatively heavy weight for a long period of time. However, this does not mean we are well equipped for the demands of even heavier weights at a fraction of the repetitions. Enter Texas Method.

Texas calls for multiple heavy sets of 5×5 on day 1, with a lighter low volume day of 2×5, followed by a high intensity day of your heaviest weights handled that week @ 1×5. Exceptionally simplistic, no nonsense and effective in nature. Texas builds brutal absolute strength in return for our efforts. It does so by keeping training to only 3 days per week, emphasizing adequate rest, using few basic compound movements in progressive fashion. The rep/set scheme is in contrast to the previously described “Super Squat” protocol. Texas training provides stimulus to Type 2b muscle fiber. This fiber is responsible for near maximal efforts at very short durations. EX: 5 rep max sets. Therefore, when transitioning from Super Squats to Texas method, extra caution must be exercised in choosing bar weight and using slow progression due to the difference in muscle fiber stimulation. Too heavy, too fast without allowing time for tissues to adapt to the new demands, invites injury. To be good at squatting 405# for 5 reps, one must first have sufficient practice of squatting 365-385# for 5 reps.

In conclusion, when rotating from a heavy, high repetition program (Super Squats) to one of low rep ranges with heavier weights (Texas Method), extra caution should be taken to allow for sufficient practice with heavier weights at lower reps. Equally important is understanding the goals, anatomy, physiology and purposes of different training systems.

K-Roc