It’s showtime which means it is time to really build muscle. Today’s workout is the personal record (PR) workout for the week. The previous 2 workouts prepared me for this workout. This is when I test myself, and see if my previous workouts are working. Time to rise to the occasion and see if I’m ready to build muscle. I feel like I am and know that I am, but talk is cheap – so let’s let actions speak for words.

Week 1 Day 3 of The Texas Method

The What

Foam Roll:

 

Movement Prep:

Inchworm complex, KB Halo, KB Goblet Squat, KB Windmill, Overhead Band Wall Squat, Band Shoulder Dislocations, Lying Handcuffs, Lateral Band Walks, Single Leg Glute Iso Holds, T-Spine Bench Extensions, T-Spine Kneeling Rotations, Band Pull Aparts

Strength:

A1. Bench 1x3rm max – worked up to 255lbs x 3 reps

A2. Band Pull Aparts 3x 10 – purple band x 10 reps for 3 sets

A3. Squat 1x3rm max- worked up to 235lbs for 3 reps

B1. Dumbbell Row 4×6 – 85lbs for 6 reps for 4 sets

B2. Glute Ham Bench Dumbbell Crunch – 50lbs for 10 reps for 4 sets

Why This Will Build Muscle

This is THE workout. Everything I’ve done previously was done to break records today. Workout 1 created the stress response, workout 2 helped my body recover from it, and workout 3 rode the supercompensation wave. It’s simple periodization.

The Results

I felt a lot better than during my first workout of the week. Although my squat is still pathetic, it’s improving. I do what to point out it is an ass to the grass style squat. My femur breaks parallel on every rep. With that said, it still sucks. For some reason, I’ve always sucked at squatting. My bench is still about 20lbs less than my best 3 rep max. I fully expect to hit 275-280lbs within 3 weeks.