kinda Madcow, Texas method hybrid

Squat
45x5
85x4
115x3
145x2
175x1
205x

Press
45x5
65x5
75x5
85x5
97.5x

Rack Pull-
Hip Hinge- 3x10
45x5
75x5,
95x5,
115x5,
135x

Beach Work-
Lateral Raises 3x8-12
Shrugs 3x8-12

Texas Method Squatting Transition

The Overall Plan

TM Squat- Volume(90% 3x5), Ligh(70% 2x5), Intensity (100% x 5)

Monday
TM Squat (Volume)
Reverse Bench/Press
Inverted Row
BWW

Wed
TM Squat (Light)
Reverse Bench/Press
Pull Up
BWW

Fri
TM Squat (Intensity)
Reverse Bench/Press
Rack Pull
BWW

Picking This up on Light Day-

Squat
45x5
85x4 (poundage miscalcuation- hit 95 next time)
135x3
175x5
175x5

Reverse Bench
45x5
65x5
85x5
105x5
125x5

Pull Up- (leg assisted)
BW
3x10
3x10
3x10
(next time, 1st set negatives+ 2x10 leg assisted )

Squat- it's time to advance the programming

Press-
45x5
65x5
75x5
85x5
95x5
( then 2.5 lb progression)
**********************************
pins at 7
Squat
45x5-warm up
95x5-warm up
125x5-
155x5
185x3
215x2
245x3
(move to texas method squat)
**********************************
Row-Switching to Inverted Row
BW(bent knee) 5x5
**********************************
 No Money Curl (45) 3x8-12
Diamond Pushups 3x5

Advancing the Pendlay Strength Program

Squat-decided to keep going with Pendlay rather than GreySkull (cutting to 3s,2s,1s, and then a Texas Method)
45x5-warm up
95x5-warm up
115x5-
145x5
175x5
205x3
240x5 YES!


Reverse grip Bench (this will be GSLP)
45x5
65x5
75x5
85x5
105x5
115x5

Rack Pull-
45x5 (looks real good)
65x5,
85x5,
105x5,
125x5


Neg Chins
x5 (+1 hold)
x3


iso hold
(1/2 way no go)
(peak no go)


leg assisted
x10

Working it- next shot greyskull lp.

Press-
45x5
55x5
65x5
75x5
90x5
(reset to 85 pounds, progress to 90,95 and then 2.5 lb progression)
**********************************
pins at 7
Squat
45x5-warm up
95x5-warm up
115x5-
145x5175x5
205x5
240x3-time to bust out the greyskull.lp
**********************************
Row

45x5
65x5
85x5
115x5
135x5

(reset to 135, and go back to 5 lb progression)
***********************************

Drag Curl (to the death!)
3 sets AMAP (45 pounds)


We got a basis to move forward with the squats in a different direction- We'll start more of a powerbuilding approach and use the greyskull lp.

TCB! (baby)

pins at 7
Squat
45x5-warm up
95x5-warm up
115x5-
145x5
175x5
205x5
235x 5 (all on his own, like a BOSS! moving to 5 pound progression)

Reverse grip Bench

45x5
65x5
75x5
85x5
105x-easy (10 pound progression)

Rack Pull-
This movement needs re-patterning-
HAT-30 sec per leg
BW- BGBBS 1x10
45x5
65x5,
85x5,
105x5
(looks better now- ready  to resume)

Perfect Curl
45x15, 45x6, 45x10 neg, 45x9 neg

Press- 1st Reset

Press-
45x5
55x5
65x5
75x5
85x5
(reset to 85 pounds, progress to 90,95 and then 2.5 lb progression)
**********************************
pins at 7
Squat
45x5-warm up
95x5-warm up
115x5-
145x5
175x5
205x5
235x5 (assisted last rep, depth suffered a little)
(stay at 235)
**********************************
Row

45x5
85x5
115x5
135x5
155x2
(reset to 135, and go back to 5 lb progression)

Hammer curls-
3x8-15

Squat- 

45x5-warm up95x5-135x5165x5195x5225x5 YES!

Reverse grip Bench

45x5
65x5
75x5
85x5
95x5-super easy

Rack Pull-
75x5,
95x5,
This movement needs re-patterning-
HAT-30 sec per leg
BW- BGBBS 5x10
-HW 1-2x daily BGBBS 5x10

Still going

Press-Working up to a 5 RM-
45x5
55x5
65x5
80x5
95x3
(reset to 85 pounds, progress to 90,95 and then 2.5 lb progression)
**********************************
Squat
45x5-warm up
95x4-warm up
115x5
145x5
165x5
195x5
215x5
**********************************
Row
Shaun

65x5
85x5
105x5
125x5
140x5


Drag Curl
3x8-12