If you want to build muscle, our resident expert on the topic has been putting theories to the test in his training log here on conFITdent. You can follow along and vicariously join him on his journey to build muscle.
Workout 15 (Week 5) of the Texas Method – Personal Record Day
Foam Roll:
Calf, Quad, Hamstring, IT Band, Glutes, Pec, Lat (See Mike Boyle’s FSC 4.0 DVD and Defranco’s Core DVD)
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 275lbs x 3 reps
A2. Band Pull Aparts 3x 15 – purple band x 15 reps for 3 sets
A3. Squat 1x3rm max- worked up to 235lbs for 5 reps
B1. Dumbbell Row 4×6 – 100lbs for 7 reps for 4 sets
B2. Glute Ham Bench Dumbbell Crunch – 60lbs for 12 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 of the week created the stress response, workout 2 of the week helped my body recover from it, and workout 3 rode the supercompensation wave. It’s simple periodization.
The Results
As expected, I hit PR’s on both the squat and the bench. The 3rd rep of 275lbs on the bench was a battle, but it was won. Next week, I doubt I’ll see a 5 pound increase. I’ll probably have to use the 1 and 1/4 pound plate mates.
The squat finally felt great. I did 5 reps instead of 3 as opposed to increasing the weight because I still didn’t want to overdue it. Even though my adductors felt great, I didn’t want to push it. Slow and steady wins the race.The band around my knees is really helping.
Notes:
- Goblet Squats with chest presses: I added these to my warm-ups instead of regular goblet squats. I love them. I’ll sit in the bottom of the goblet squat with a 45lb kettlebell, and I’ll simply press the kettlebell chest level for 3-4 reps, and then come up and repeat. It’s a great stretch and a great core workout.
As always, if you want more information on Mark Rippetoe and the Texas Method, please visit his site Starting Strength.