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 9 | Workout 25 | 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. Sumo Deadlift work up to a 5 rep max – 345×5 repetitions
A2. Band W’s 3×12-15 – blue x 15 reps
B1. Bench 5×5 – 250 lbs for 5 reps x 5 sets, 155lbs x20 reps
B2. TRX Bodysaws 5x max – body weight x 10 reps for 5 sets
C1. Squat 3×5 – 240 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’m sounding like a broken record, but I had yet another great workout.
250lbs on the bench felt great. All 25 reps were lowered under control with a slight pause on the chest. The bar speed was slow towards the final sets, but felt strong.
I easily had another 15 pounds or more in me for the sumo deadlift, but I didn’t want to push it. About 9 months ago, I irritated my back on the trap bar deadlift, and vowed always to save 1-2 reps in the tank. That injury took me a good 2-3 months to completely get over it. Never again.
The squat felt a little tight, and my lean was bad during the last 2 reps of the last set. Overall though, I was pleased. I’m sore exactly where I should be today: in the glutes and hamstrings. The quads and lower back feel great.
Notes:
- I’ve been experimenting with short 15-20 minute naps before my workouts. Unlike longer naps (>40 minutes), short naps tend to stimulate, not depress, my CNS. After about 5 minutes into my warmup, I’m feeling alive and ready to attack the weights.
For more information on the Texas Method and strength coach Mark Rippetoe, please visit his site Starting Strength.