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 8 | Workout 22 | 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. Hip Thrustwork up to a 5 rep max – 385×5 repetitions
A2. Band W’s 3×12-15 – blue x 15 reps
B1. Bench 5×5 – 245 lbs for 5 reps x 5 sets, 155lbs x22 reps
B2. TRX Bodysaws 5x max – body weight x 8 reps for 5 sets
C1. Squat 3×5 – 235 for 5 reps for 3 sets
C2. Cable Kneeling Crunch 3×12-15 – level 10 x15 reps for 3 sets
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
I felt great. 245lbs on the bench actually felt lighter than 240lbs last week. I had decent bar speed even during the last few reps of the last set.
My squat is slowly improving. 235lbs felt pretty good. I’m not stopping until I have 3 plates on each side, and I’m ATG underneath them.
2 more weeks, and then I’ll deload. I don’t want to press my luck.
For more information on the Texas Method and strength coach Mark Rippetoe, please visit his site Starting Strength.