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Workout 24 (Week 8) 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 282.5lbs x 3 reps, 155lbs x25 reps
A2. Band Pull Aparts 3x 15 – purple band x 15 reps for 3 sets
A3. Squat 1x3rm max- worked up to 265lbs for 3 reps
B1. Dumbbell Row 4×6 – 105lbs for 7 reps for 4 sets
B2. Glute Ham Bench Dumbbell Crunch – 50lbs 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
Awesome workout. 282.5lbs on the bench felt great. In fact, it felt a lot lighter than 280lbs last week. I had decent bar speed for all 3 reps. I checked my body weight after the workout to make sure it was still in check.. 186lbs.
The squat felt just as good. The last rep I leaned a little too much forward, but my depth was great. This was my first heavy workout where I didn’t wear a band around my knees. 315lbs ATG is just around the corner.
As I said before, I’ll probably stretch this out for 10 weeks, deload, and then either use cluster training or heavy singles.