Jay Max Log (Switching from BB to PL and a place to BS)

[gr8whitetrukker]

Bottom those squats out. Get low bro. Otherwise, the way I think, you can't do it

 

[Masters Power]

I'm happy your getting stronger Jay but I have a few questions, which unfortunately are all rhetorical at this point, given that its been covered numerous times.

Why are you doing 1RM when the program calls for 5RM?

Why are you doing a sets of 5 so close to your 5RM work weight?

I have to say, for me personally, its getting a little frustrating reading your workouts when I see that you haven't applied the information you've been given.

Follow the program, Jay, its designed to make you steadily and progressively stronger over a continuous period of time, without too much thought involved - just do it!

Structure your warm ups based on the weight you're doing that day. If your 5RM for this squat session was 295, it should look something like this:

Bar - 2x10
135 - 2x5
185 - 1x5
225 - 1x2
275 - 1x1
295 - 1x5

Notice the difference in how I would warm up to that 5RM, compared to how you did? You don't have to do exactly what I laid out there but the major point being, you don't see 2 sets of 5 within 5 to 10lbs of the stated 5RM for that session.

Get focused Jay. Let the program work for you. I want to see improvement in your workout structure.

And speaking of improvement, how is your squat depth coming along? Have you made any progress getting deeper? If so, please explain.

Jay is clearly in the conversion phase from BB'ing to PL'ing. Clearly not quite ready to give up all of the bodybuilding rep schemes yet. As you know he is at an early enough stage on the strength curve that a lot of different things can work for him.

However, it won't be long before not sticking with the program will lead to the stalling of progress or maybe even small steps backward. At that point Jay will have to decide if he wants to stick with powerlifting and run some programs as they are written or go back to bodybuilding.

 

[jaymaximus]

I'm happy your getting stronger Jay but I have a few questions, which unfortunately are all rhetorical at this point, given that its been covered numerous times.

Why are you doing 1RM when the program calls for 5RM?

Why are you doing a sets of 5 so close to your 5RM work weight?

I have to say, for me personally, its getting a little frustrating reading your workouts when I see that you haven't applied the information you've been given.

Follow the program, Jay, its designed to make you steadily and progressively stronger over a continuous period of time, without too much thought involved - just do it!

Structure your warm ups based on the weight you're doing that day. If your 5RM for this squat session was 295, it should look something like this:

Bar - 2x10
135 - 2x5
185 - 1x5
225 - 1x2
275 - 1x1
295 - 1x5

Notice the difference in how I would warm up to that 5RM, compared to how you did? You don't have to do exactly what I laid out there but the major point being, you don't see 2 sets of 5 within 5 to 10lbs of the stated 5RM for that session.

Get focused Jay. Let the program work for you. I want to see improvement in your workout structure.

And speaking of improvement, how is your squat depth coming along? Have you made any progress getting deeper? If so, please explain.

Jay is clearly in the conversion phase from BB'ing to PL'ing. Clearly not quite ready to give up all of the bodybuilding rep schemes yet. As you know he is at an early enough stage on the strength curve that a lot of different things can work for him.

However, it won't be long before not sticking with the program will lead to the stalling of progress or maybe even small steps backward. At that point Jay will have to decide if he wants to stick with powerlifting and run some programs as they are written or go back to bodybuilding.

I think there may be some confusion in the way im writing this. The way im doing warmups now is minimal because I was told before I was wasting too much energy on warming up. So when I say I did a warmup at 185 x 3 that means I did 3 reps at 185, not 3 sets or anything. Im only doing 3 - 5 reps total on warmup now.

As far as the 5 rep max, being inexperienced I just start at 5 lbs higher than last weeks. So this week i started DL at 300 lbs because last week was 295. IF i complete that then I move up 5 - 10 lbs and repeat until I cant anymore. Is that wrong? If so how do I figure out my 5RM?

With the 1rm, im not doing much work with that. I pick an arbitrary number and try one. Mostly because Im having a good day and "feeling it". I just do ONE attempt, if i get it good. If not, good. *the exception to this was the DL when I tried another because I was so hyped by the 1st one.

Lastly as far as depth ive been doing a lot better. Ive been doing work before and after without the bar, with the bar, and with lower weight. Its translating to when i actually have weight on. I had the guy who organizes the PL competitions out here (theyre not official like the ones y'all do, more of a gym and country wide thing) look at me. After he laughed at me for a minute he helped a little too. I can send videos, but I probably wont post because as ive added weight its harder to breath and wear the mask.

Double lastly, dont get too frustrated yet. Remember Im only a month in to this journey as MP said. I appreciate all your help...me love you long time @insertnamehere

 

[insertnamehere]

I think there may be some confusion in the way im writing this. The way im doing warmups now is minimal because I was told before I was wasting too much energy on warming up. So when I say I did a warmup at 185 x 3 that means I did 3 reps at 185, not 3 sets or anything. Im only doing 3 - 5 reps total on warmup now.

As far as the 5 rep max, being inexperienced I just start at 5 lbs higher than last weeks. So this week i started DL at 300 lbs because last week was 295. IF i complete that then I move up 5 - 10 lbs and repeat until I cant anymore. Is that wrong? If so how do I figure out my 5RM?

With the 1rm, im not doing much work with that. I pick an arbitrary number and try one. Mostly because Im having a good day and "feeling it". I just do ONE attempt, if i get it good. If not, good. *the exception to this was the DL when I tried another because I was so hyped by the 1st one.

Lastly as far as depth ive been doing a lot better. Ive been doing work before and after without the bar, with the bar, and with lower weight. Its translating to when i actually have weight on. I had the guy who organizes the PL competitions out here (theyre not official like the ones y'all do, more of a gym and country wide thing) look at me. After he laughed at me for a minute he helped a little too. I can send videos, but I probably wont post because as ive added weight its harder to breath and wear the mask.

Double lastly, dont get too frustrated yet. Remember Im only a month in to this journey as MP said. I appreciate all your help...me love you long time @insertnamehere

You figured out your 5RM for each lift when you started the program, yes? You then took the 5RM number for each lift and plugged it into the TM matrix to which it then calculated for you and spit out your entire program with the weight and corresponding sets/reps. There's even an app for the TM so you can just look at your phone when you're not sure what you should be doing. All you need to do is follow what the program says to do.

Your 5RM should go up every week by 5 to 10lbs but the program doesn't call for multiple 5RM attempts in one session. Like MP said, you'll soon start feeling the effects of not following the Texas Method program as stated when your beginner strength gains stall. And although you may see it as holding yourself back because you can argue that you're currently stronger than what the program calls for based on your original 5RM, what you'll lose out on is learning how to execute these lifts properly.

It takes time and a lot of practice learning how to be proficient with compound movements. Its much easier and safer to practice and reinforce good technique when the weight is manageable. If you only focus on moving more and more weight without a solid foundation and understanding of the lift, you're going to run into a wall and possibly even get injured in the process. Be patient with the gains, learn the lifts correctly, and follow the program.

I understand the allure and excitement of attempting a 1RM - believe me - but as far as I know, there is no 1RM days for the Texas Method. So if you're following the program, you shouldn't even be attempting these.

I'm happy to learn that you're still working on and improving your depth. Keep up the good work! Would love to see some progress vids. If you feel comfortable showing me, send me a PM.

Sorry if my previous post came off as too harsh, I'll try to be more patient and understanding of the situation. In my defense I only get frustrated because I care. I just want to see you do well, Jay. And yes, me love you long time too

 

[Docd187123]

You don't attempt multiple 5RM in a day. You just don5lbs more than you did in the previous week. If you get it you add 5lbs next week. If you miss you attempt to figure out why you missed and tweak what you need to.

InsertNameHere: TM does have 1RM in it but they're cycled through. Once you stall on 5RM for intensity day and stall, you work down to triples. Once those stall you work heavy singles. Once those stall you can cycle back through or deload a week and attempt new maxes. These are all after several months on the program though.

 

[jaymaximus]

You figured out your 5RM for each lift when you started the program, yes? You then took the 5RM number for each lift and plugged it into the TM matrix to which it then calculated for you and spit out your entire program with the weight and corresponding sets/reps. There's even an app for the TM so you can just look at your phone when you're not sure what you should be doing. All you need to do is follow what the program says to do.

Your 5RM should go up every week by 5 to 10lbs but the program doesn't call for multiple 5RM attempts in one session. Like MP said, you'll soon start feeling the effects of not following the Texas Method program as stated when your beginner strength gains stall. And although you may see it as holding yourself back because you can argue that you're currently stronger than what the program calls for based on your original 5RM, what you'll lose out on is learning how to execute these lifts properly.

It takes time and a lot of practice learning how to be proficient with compound movements. Its much easier and safer to practice and reinforce good technique when the weight is manageable. If you only focus on moving more and more weight without a solid foundation and understanding of the lift, you're going to run into a wall and possibly even get injured in the process. Be patient with the gains, learn the lifts correctly, and follow the program.

I understand the allure and excitement of attempting a 1RM - believe me - but as far as I know, there is no 1RM days for the Texas Method. So if you're following the program, you shouldn't even be attempting these.

I'm happy to learn that you're still working on and improving your depth. Keep up the good work! Would love to see some progress vids. If you feel comfortable showing me, send me a PM.

Sorry if my previous post came off as too harsh, I'll try to be more patient and understanding of the situation. In my defense I only get frustrated because I care. I just want to see you do well, Jay. And yes, me love you long time too

I never did figure out a 5rm before I started. I did 1, but not 5. Oops.

And theres an app? FUCK. What have I been doing? Downloading now!

 

[jaymaximus]

Off day Update aka Help Wanted: Inquire Inside

Im off today.

Weighed myself and I came in at 224 first thing in the AM after an hour and a half of xfit (had to do it for work)
Also did bf measurement. Bf came in at 20% using tape test (neck and abdomen)

Now on Saturday I had the same guy at the gym who I said organizes the PL meetings and helped with my squats do a caliper (he's a PT, not a perv) and it came to 12% (did chest, abdomen and thigh).

Which is more accurate? Because those numbers are far off. Im happy with the mirror test, but that just seems like a huge difference.

ALSO for those who remember I was in the hospital at the end of july. When I got out I was about 205 lbs. I got up to 224 a few weeks ago and ive been stuck there for a few weeks. I did switch my macros a few weeks back because I thought I was gaining too much fat (mirror test)
Diet Now
6000 cals
500 carb avg
450 protein avg
200 fat avg

When I was gaining steadily it was
6000 cals
600 carb avg
400 protein avg
150 fat avg

Should I switch my macros back or just up cals? (I dont know how much more cals I can take!)

 

[jaymaximus]

15 September 2015
Volume Day aka 99 Problems

Note: So as INH pointed out Ive been doing some things wrong. I didnt realize my 80-90% on volume day was supposed to be of 5RM and not 1RM. Im using the TM app now (I just dont like that you cant customize exercises) and Im kind of starting over using the numbers Ive already established.

Squats:
Warmup
135 - 1 set x 4 reps
185 - 1 set x 3 reps

260 5 sets x 5 reps ea

OHP - benches were used and I was pressed for time
Warmup
135 - 1 set x 3 reps

170 - 5 sets x 5 reps ea

Bent Barbell Rows
170 5 sets x 5 reps ea

Chin-Up
3 sets x amap (didnt count. Just did as many each set as possible)

Calf Extension
50 reps

 

[insertnamehere]

15 September 2015
Volume Day aka 99 Problems

Note: So as INH pointed out Ive been doing some things wrong. I didnt realize my 80-90% on volume day was supposed to be of 5RM and not 1RM. Im using the TM app now (I just dont like that you cant customize exercises) and Im kind of starting over using the numbers Ive already established.

Squats:
Warmup
135 - 1 set x 4 reps
185 - 1 set x 3 reps

260 5 sets x 5 reps ea

OHP - benches were used and I was pressed for time
Warmup
135 - 1 set x 3 reps

170 - 5 sets x 5 reps ea

Bent Barbell Rows
170 5 sets x 5 reps ea

Chin-Up
3 sets x amap (didnt count. Just did as many each set as possible)

Calf Extension
50 reps

I'm really liking those 5x5 I see, Jay!

Are your warm up sets are doing the job or do you feel you need more before starting your working sets? I ask because to me, you've been on the other end of the warm up spectrum since being told you're doing too much. I know, I'm never happy, haha.

 

[jaymaximus]

I'm really liking those 5x5 I see, Jay!

Are your warm up sets are doing the job or do you feel you need more before starting your working sets? I ask because to me, you've been on the other end of the warm up spectrum since being told you're doing too much. I know, I'm never happy, haha.

I think the only time the warmup isnt enough is during my 1st set of squats everyday. I seem to just be getting "loose" and the 2nd set is always better / easier.

 

[insertnamehere]

I think the only time the warmup isnt enough is during my 1st set of squats everyday. I seem to just be getting "loose" and the 2nd set is always better / easier.

If you need another warm up set, take one. For example:

135 - 1x4
185 - 1x3
225-235 - 1x1 or 1x2
260 - 5x5

Warming up = getting your mind and body prepared for work without unnecessary fatigue. Finding that balance between doing too much and not enough will come with time.

 

[jaymaximus]

17 September 2015
Recovery Day aka Adrenaline Rush

Didnt want to go to the gym today (because I wanted to sleep). So I hit snooze 3 times, but finally got up. Gainz > Sleep

Squats
Warmup
135 x 8
185 x 4

210 3 sets x 5 reps

Paused Bench
185 x 10

235 3 sets x 5 reps

Closed Hand Incline
135 x 10

165 3 sets x 5 reps

Weighted Dips
BW x 10
45lbs x 8
70lbs x 6
90 lbs x 3.14159265359
BW x 10

Thats all folks

 

[jaymaximus]

19 September 2015
5RM aka The Life

By the time I made it to the gym my right quad qas killing me. Not hurt, just really sore. I was doing my inject this morning and did my usual 1CC, but there was only about .5 left in the vial. Since the test had crashed and I have to heat it up first I figured itd be easier to just use it all. 1st time Ive ever done more than 1ml at a time in one spot...

Also I acquired some SD recently, was trying to figure out when and how to take it. So I took 12.5 mg an hour before workout...

Squats
Warmup
135 x 4
185 x 4
225 x 3

295 x 5

Paused Bench
185 x 6
225 x 3

265 x 5 I went back a little and Im going back up since Im trying to fix q few things and I started tracking with the app

Deadlift
Warmup
225 x 5
275 x 3

315 x 5 - This was tough because of my quad being so freakin sore

Seated Calf Extension
50 reps

 

[jaymaximus]

Forgot to add. 229 morning weight. Been on 6500 cals a day, still cant crack 230

 

[theprodgicalson]

The SD will help get you there. Looks like you've been doing fairly well in here Jay.

 

[jaymaximus]

22 September 2015
Volume Day aka Welcome to My World

First off, Im away from home for 3 weeks for work. Still got a gym, so thats no problem. But I have a roommate. So pinning is. Today I went into the bathroom to do it and it was ALL BAD. Low lighting and small area. I made myself a pin cushion. Then the needle came out and oil spilled all over my leg. So I wasted that and had to start all over...

Squats
Warmup
135 x 4
185 x 3
225 x 2

265 5 x 5 - I have to get my warmup straight. I feel like im not actually "warm" until the 2nd or 3rd set

Paused Flat Bench
Warmup
185 x 10

240 5 x 5

Bent Barbell Rows
Warmup
135 x 10

160 5 x 5

Pull Ups
3 x amap

Seated Calf Raises
50 reps

Kneeling Cable Crunches
50 reps

Finally hit 230 on the scale! Actually hit it sunday and monday, but I kept checking in case it went backwards. 240, here I come.

 

[Seven]

Idk if its against the power lifting rules, but what if you did about 5mins on the bike before squats?? Just a thought. Or do you still walk 8-10 miles everyday?? By the looks of the scale I would say....NO!! Lol

Looks like you're getting in the powerlifters (one word....I guess) mindset...even a volume day is not a lot of volume. Which is good....right??

Btw the Colts look pathetic...zero running game.

 

[jaymaximus]

Idk if its against the power lifting rules, but what if you did about 5mins on the bike before squats?? Just a thought. Or do you still walk 8-10 miles everyday?? By the looks of the scale I would say....NO!! Lol

Looks like you're getting in the powerlifters (one word....I guess) mindset...even a volume day is not a lot of volume. Which is good....right??

Btw the Colts look pathetic...zero running game.

The bike might be a good idea. And believe me, I want to do more volume, but I trust the program...for now. Once Ive learned it and gone through i can make some tweaks though.

Edit: I thought the Colts would go to the SB this year. But Johnson and Gore look old. I think the coach is going to get fired...soon.

Double Edit: Still walking between 6 - 10 miles a day. I had to up my cals to 6500 to try to put on weight. Ita hard to eat that much and not have it be crap...but I still love food.

 

[Docd187123]

22 September 2015
Volume Day aka Welcome to My World

First off, Im away from home for 3 weeks for work. Still got a gym, so thats no problem. But I have a roommate. So pinning is. Today I went into the bathroom to do it and it was ALL BAD. Low lighting and small area. I made myself a pin cushion. Then the needle came out and oil spilled all over my leg. So I wasted that and had to start all over...

Squats
Warmup
135 x 4
185 x 3
225 x 2

265 5 x 5 - I have to get my warmup straight. I feel like im not actually "warm" until the 2nd or 3rd set

Paused Flat Bench
Warmup
185 x 10

240 5 x 5

Bent Barbell Rows
Warmup
135 x 10

160 5 x 5

Pull Ups
3 x amap

Seated Calf Raises
50 reps

Kneeling Cable Crunches
50 reps

Finally hit 230 on the scale! Actually hit it sunday and monday, but I kept checking in case it went backwards. 240, here I come.
View attachment 29582

For warmups:

Bar 2sets x 10
135x5sets x 2
185x2
225x1

Go right into your work sets.

 

[Docd187123]

For warmups:

Bar 2sets x 10
135x5sets x 2
185x2
225x1

Go right into your work sets.

For 135lbs I meant 2sets of 5 reps for warming up