Thursday 19/9/2013 - Upper Intensity

- Bench: 106 x 5 x 1 (all paused)

- Press: 70 x 3

- DB Row: 42 x 15, 37 x 15, 32 x 15

- Weighted Dip: 25 x 3 x 6

- Barbell Curl: 44 x 2 x 5, 1 x 10

Tuesday 17/9/2013 - Lower Volume

- Squat: 120 x 5 x 5

- Weighted Chin: 25 x 5 x 5

- GHR: 5 x 3 x 10

- GHD Sit Up: 2.5 x 3 x 15

- Conditioning: 6 20s rower sprints 1:40s rest

Return to Texas

- Bench: 93 x 5 x 5 (first and last reps paused)

- Press: 62.5 x 3 x 6

- Skullcrusher: 32.5 x 3 x 10

- Barbell Curl: 44 x 5 x 5

- Laterals: 3 x 12 

Comments: 

I’m returning to Texas.

It’s a basic 4 day (most weeks) Texas Method split until the meet (provided I can get my lifts up enough to justify competing at the end of November). I’m going to log my sessions every day like I used to. I truly believe this is the fastest and most efficient way to get my lifts up to where they should be before moving to more complex programming. Macros are going up and I’m not fucking around anymore. 

Also, I forgot weighted chins today, will do them tomorrow.

- Squat: 132.5 x 5 x 5

- Power Shrug; 142.5 x 3 x 5/100 x 10

- GHR/GHD Situp: 3 x 12

- Conditioning: 6 20s rower sprints 1:40s rest

Comments:

This was yesterdays session. I’m not sure how accurately I’m going to follow RTS. I’m just going to use the basic template/concept of RPEs and volume/intensity blocks and use my own judgement.

- Bench: 95 x 6 x 4 (first and last reps paused)

- Close Grip Bench: 100 x 6 x 2 (first reps paused)

- Weighted Chin/Wide Grip Pull Up: 20 x 5 x 6

- JM Press: 40 x 4 x 8

- Curls and Laterals

Comments: 

Okay so I’m back logging. I never stopped training. 

Thanks to N.Kelman I have started RTS. I basically started last week, which I will count as my first week of my first volume block. At this stage I’m going to run 4 weeks of volume followed by 2 weeks of intensity, will see how it goes though (might do 3 weeks volume, 1 week deload/transition, 2 weeks intensity). 

- Bench: 90 x 5 x 5 (first and last reps paused)

- Weighted Chin: 30 x 3 x 6

- Lateral: 3 x 10

- Skullcrusher: 3 x 10 

Comments: 

I’ve been crazy busy lately and forgot to log my last few sessions. Long story short: I’m done with block periodization and have decided to take a leaf out of Mitch’s book and freestyle it into my next meet.