If your goal is to build muscle, our expert on the topic has been putting theories to the test in his training log here on conFITdent. You can check out his experiences and follow his journey to build muscle with this series.
Week 6 | Workout 16 | 5×5 Across
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. Barbell Hip Thrust work up to a 5 rep max – 375×5 repetitions
A2. Band W’s 3×12-15 – blue x 15 reps
B1. Bench 5×5 – 235 lbs for 5 reps x 5 sets
B2. Ab Wheel Rollouts 5x max – body weight x 12 reps for 5 sets
C1. Squat 3×5 – 225 for 5 reps for 3 sets
C2. Cable Kneeling Crunch 3×12-15 – level x15 reps for 3 sets
Bench Press 1×25 – 135lbs x25 repetitions
Pushups – 100 total repetitions
Cool Down:
Band Hamstring Stretch, Box Hip Flexor Stretch, Box Glute Stretch, Wall Quad Stretch, Band Lat Stretch, Pec Wall Stretch
Why This Will Help Build Muscle
This is the metabolic disturbance workout of the week. It’s specifically designed to create a stress response that will eventually culminate with a PR at the end of the week.
The Results
Once again, I felt really good. I accidentally performed the first set of 225lb squats without a band around my knees, and my adductor let me know it. As soon as I put the band around my knees for the next two sets, the pain went away. Next week I’ll get a picture of my depth.
235lbs on the bench press felt great. I even slowed the eccentric down slightly to really make it tough. As I said last week, I decided to add a little high rep chest work at the end of 2 of my 3 training sessions each week because my chest development is by far my weakest link. Today I did 25 reps on the bench press with 135lbs and 50 pushups. I got a nice little pump from it. Thus far, everything is going as planned. My body weight is staying right around 185lbs.
For more information on the Texas Method and strength coach Mark Rippetoe, please visit his site Starting Strength.