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Workout 6 of the Texas Method – Personal Record Day
The What
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 265lbs x 3 reps
A2. Band Pull Aparts 3x 15 – purple band x 10 reps for 3 sets
A3. Squat 1x3rm max- worked up to 245lbs for 3 reps
B1. Dumbbell Row 4×6 – 90lbs for 6 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
I felt great. Originally, I was planning on hitting 260lbs on the bench this week, but my activation sets felt great. 265lbs went up easy for 3 reps. Next week I should hit 275lbs.
My squat is still pathetic. Although I increased to 245lbs for 3 reps (all reps ass to the grass), I’m still embarrassed. However, it felt great, and the tightness in my hip flexors has subsided significantly. My goal is to hit 315 for 1 rep, ass to the grass by the end of this program.
My body weight has pretty much stayed the same, hovering between 184lbs-188lbs.
Notes:
- I really like the recovery workouts. I think they honestly help me recover and prep for the PR day. If I can keep my body weight at around 188lbs, and hit 285lbs or more for 3 reps on the bench and 285lbs or more on the squat for 3 reps, I’ll be a believer.