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Workout 27 (Week 9) 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 285lbs x 2 reps, 75 pushups
A2. Band Pull Aparts 3x 15 – purple band x 15 reps for 3 sets
A3. Squat 1x3rm max- worked up to 275lbs for 2 reps
B1. Dumbbell Row 4×6 – 105lbs for 8 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
Two tough workouts in a row. My first misses on both the squat and bench over the last 27 workouts.
This week’s training schedule was slightly screwed up. Since basketball offseason training is in full effect and summer baseball/softball is just finishing up, I’ve been extremely busy this week training athletes at the gym. Usually I take two days off between my light, recovery workout and my PR workout. However, this week with my crazy training schedule, I only had 1 day off in between the two workouts.
Teaching Points
- Those two lifts were missed because lack of concentration. Both felt great. I just wasn’t making that mind-movement connection during the lift. I had too many people trying to carry on too many conversations with me during my workout. Usually I lift with only 1 person, my wife, because she knows not to bother me. I try to pick times when I know the gym will be empty. Don’t underestimate the effect that overstimulation plays on missing lifts. Conversations, music, lights, etc. all take a little bit of concentration from the lift. Focus. Focus. Focus.
- I usually prefer two days in between my PR workout and the previous workout because if you’ve ever experienced DOMS, you know it’s worse on day 2. So we know the inflammatory and rebuilding process is still going on 48 hours postworkout so we won’t be able to achieve max performance. Thus, 72 hours is usually my peak time to set records.