T Nation

Ultimate Beef


#1

Lol, didnt come up with a better title so this will do.

Im a 21 year old guy, currently doing the texas method. Been on it for about 3 weeks and decided it would be cool to track my progress with a log here on T-Nation. Goals are to increase raw strenght in the 4 major lifts, and any muscle gain that comes along with it Ill gladly take aswell.

I lift 3 days a week (M,W,F) and the other days I do some kind of conditioning work. Mostly because I like training and want to keep my heart healthy and bf% in check while I hopefully gain some weight.

Anyways, lets get to it. Here is the first session of the week.

15/8/2011:

Squats:

barx20-30
60kgx10
90kgx5
120kgx3
140kgx2

Work sets:

157.5kgx5
157.5kgx5
157.5kgx5
157.5kgx5
157.5kgx5

hard as hell but got through it.

Military press:

barx10
40kgx8
50kgx5
60kgx3
70kgx2

77.5kgx5
77.5kgx5
77.5kgx5
77.5kgx5
77.5kgx5

phew.

Deadlifts:

60kgx10
100kgx5
140kgx3
170kgx3

200kgx5

pleased with this effort.

Assistance work:

Blast strap pushups with feet elevated Supersetted with Knucle pushups: (bw=bodyweight)

bwx12--->bwx12
bwx10--->bwx10
bwx8--->bwx8

Feet elevated inverted rows:

bw+10kgx12
bw+10kgx10
bw+10kgx10 drop bwx8

Face pulls giant set: (no rest between sets, just worked up the ladder and then down)

10kgx10
15kgx10
20kgx10
25kgx10
30kgx10
25kgx10
20kgx10
15kgx10
10kgx10

Turkish get up:

bw+20kgx8
bw+20kgx8
bw+20kgx8

Hanging leg raises:

bwx17
bwx13
bwx10

feet elevated situps:

bwx25

Good session today. Tomorrow is off from the weights, but Ill get some cardio done.


#2


Some pics...


#3

...


#4

Strong lifts and looking good man! How long have you been lifting?


#5

thanks bud! Been lifting for 5 years now. Started when I was 16:) Alot of crappy training and trial and learning along the way.


#6

All the trial and learning makes it that much more enjoyable. What are your best lifts?


#7

True that! 1rms are Squat 190kg, Deadlift 230kg, Bench 140kg and MP 95kg.

The thing is, all these were set at a higher bodyweight. Im currently 87kg, down from 96 kg at my heaviest. I found out about a year ago that I needed to recomp. I was starting to put on more fat than I'd like, and I was also very out of shape from not doing any cardiovascular work for years on end.

Im not quite sure where my lifts are as far as 1rms atm, but would guess my squat and deadlift to be close to former levels, while the bench press has probably gone down alittle. Pressing has always been my weak link and is what I am most eager to improve.


#8

You look a lot bigger than 87kg. I'm the opposite. My pressing is decent, while my squat and DL suck.


#9

Thanks man, appreciate that. Yeah you are indeed a strong presser:) your 225 push press awhile ago impressed the hell out of me! So smooth.


#10

16/8/2011: Conditioning

Decided to go hard on the cardio today.

Jogged up a 340 meter mountain(1115ft) time was 16.04 which Im pleased with. Heartrate was 160 bpm 1 minute upon arrival so definetely an intense session. My lower back and legs were giving me grief the whole way up there after yesterdays weight session:/

When I got up there, I did 3 all out sprints up a steep 250 m long slope. It was absolutely brutal, but oh so good when I was done.

Another weight session tomorrow, recovery workout for squats and bench. But Ill get in some heavy pullups for sure.

Stay tuned!


#11

17/8/2011

Recovery workout today...

Squats:

barx20
60kgx10
90kgx5
110kgx3

125kgx5
125kgx5

Close grip bench press:

barx20
40kgx10
60kgx5
80kgx3

92.5kgx5
92.5kgx5
92.5kgx5

Pullups:

bwx5
bw+15kgx3

bw+32.5kgx5
bw+32.5kgx5
bw+32.5kgx5
bw+32.5kgx5
bw+32.5kgx5 barely
bwx6,4 one and a half reps.

Lying leg curls:

20kgx10

45kgx10
45kgx8
45kgx9 rested longer before this set.

Single leg jumps:

10kg each hand for 3 sets of 15-20 reps supersetted with bodyweight single leg calf raises. kept going till I hit failure.

Hanging leg raises:

bwx20
bwx11
bwx10

Turkish get ups:

20kgx12

Feet elevated situps:

bwx30

Behind the back cable lateral raise: (just felt like pumping up the lateral delts;)

10kgx10
15kgx15
15kgx10

That was it. Kinda low on energy today, but got through it. Happy with the pullups.

Conditioning work tomorrow. Then friday is intensity day. Gonna work up to some major poundage(for me) in the Squat and Military.

Until next time!


#12

Geezus, your quadz are amazin'


#13

x2, quads look SICK! Great work brotha.


#14

Thank you fellow iron warriors from across the pond:)

18/8/2011: Conditioning

Light to moderate cardio today. Heavy squats tomorrow, so intervals or hard tempo training was out.

Walked up a 516m mountain, pretty fast walking pace. Heartrate was 120 1 min after arrival. Time was 41min and 44sec.


#15

19/8/2011

Intensity Day:(working up to max sets of 5)

Squats:

barx20
60kgx10
90kgx5
105kgx2
120kgx2
135kgx2
150kgx2
165kgx1

172.5kgx5 took forever to get my knees warm today, but I was happy with the top set.

Military press:

barx12
45kgx8
52.5kgx2
60kgx2
67.5kgx2
75kgx2

82.5kgx5 Solid set, possibly one more in the tank.

Barbell rows:

60kgx10
80kgx5

100kgx8
100kgx8
100kgx8
100kgx7
80kgx10

Assistance work:

Kayak rows:

30kgx8
30kgx8
30kgx8 damn these pumped up the lats...

Incline scullcrushers:(focusing on the stretch, 1 minute rest between sets)

20kgx10

40kgx12
40kgx9
40kgx8

EZ bar curls:

20kgx10

40kgx14
40kgx10
40kgx7 ran out of gas, short rest periods killed me.

Hanging leg raises:

bwx15
bwx15
bwx15

Feet elevated situps:

bwx20
bwx20

Turkish get ups:

20kgx14

Was trashed, had been in there for 2 hours and decided to call it a day.

Pleased with this weeks effort, lets hope it continues.

Hard conditioning tomorrow, until next time!


#16

Holy shit, you look pretty big & proportional as hell ! Have you always trained for strength or spent lots of time on traditional bodybuilding style splits? You don't look like you've "missed anything" regardless of training approach that's for sure.

You an Englander too? Rather jelous of your strength, despite my non-strength orientated programming, I'll be trying my best to be much closer to your numbers in the next year. Havent't tested my 1RM but I'm pretty sure I'd be good for 200kg+ dead, 150kg + squat and 105~ bench. Lots of catching up to do. What's your height?

Keep up the good work quad/calfzilla


#17

Nice looking session good sir. How are you liking the Texas method compared to other things you've done in the past?


#18

jake_j_m: Thanks alot for checking out my log buddy, and for the encouraging comments.

I trained for a very long time on traditional bbing splits, but changed my approach 2 years ago when I started 5/3/1 and also added in more cardio work. I'm not really training for bbing anymore. Just wanna be strong, and in good shape health and otherwise.

That being said, I see the value of hitting all bodyparts to some degree, as much for injury prevention as anything else.

As for your questions, no I'm not british. Im norwegian:) I'm 176-177 cm tall and weigh 87-88 kg. (dry morning weight) haha, quadzilla is a nickname I can live with!:smiley: Keep checking in buddy:)

Aquacruzer: Thanks m8:) Well, only been on it for 3 weeks, but I would say so far so good. Just hope I can keep up the progression for alittle longer before deloading:) I really like the way this program is structured though, with a volume, recovery and intensity day. It kinda prevents things from getting stale, and I feel pretty fresh before each session knowing that I'll be doing something different from last time. The best program Ive done is still 531 though. That brought up my strenght ALOT! especially my deadlift.


#19

Thanks for the reply, europe is good enough :wink: still means similar timezones to get some back and forth chat going!

Your just a couple pounds lighter then me and very slightly smaller in height (im 5ft 10") however much leaner and much stronger, I like the challenge of trying to get there though, so it's all good.


#20

Thanks for the response. Glad to hear the Texas method is working for you so far. How long did you run 5/3/1? And I can't argue with you feeling like 5/3/1 is awesome haha.