If you want to build muscle, our resident expert on the topic has been putting theories to the test in his training log here on conFITdent. You can follow along and vicariously join him on his journey to build muscle.
Workout 18 (Week 6) 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 277.5lbs x 3 reps, 145lbs x25 reps
A2. Band Pull Aparts 3x 15 – purple band x 15 reps for 3 sets
A3. Squat 1x3rm max- worked up to 250lbs for 3 reps
B1. Dumbbell Row 4×6 – 100lbs 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
I felt absolutely great today. I took a 45 minute nap prior to my workout, and was in beast mode all workout long. I didn’t have a spotter for the bench or the squat, so I actually had to keep myself from pushing the limits. Plus, I wanted to extend the 3 rep max out another 2-3 weeks before I drop down to rest-pause sets or 1 rep maxes. I’d like to milk it for everything it’s worth, and work up to 285lbs for 3 reps on the bench and 275lbs on the squat.
For those of you who haven’t been following along, that’s a 22.5lbs increase on the bench and a 15lbs increase on the squat. If my adductor wasn’t acting up, I’m sure the squat increase would be +25lbs. Impressive, but I’ve hit these numbers before. I was just carrying more body weight then. I’m satisfied though because I really don’t want to weigh more than 190lbs or have double digit body fat. If I can hit 300lbs on the bench and 315lbs ATG squat at 185lbs, I’ll be thrilled.
I discussed my adductor problems with a couple of fellow strength coaches, and they mentioned I should perform a bodybuilding-type squat (narrow stance). That’s what I did today. I still used the band around my knees as a precaution. It felt so much smoother. I’ll probably stick with this type of squat for the rest of my training.