my attempt at texas method

[blackbelt2k]

Here is a program I created using the texas method to help me with my stall on squats (stalled around 280lbs, could only rep it once per set).
Week 1:
7/7/2008 7/9/2008 7/11/2008

Squat Front Squats Squat
5x5 3x3 1x1

265 212 330

Bench Incline Bench
5x5 3x3 1x1

210 168 240

Overhead Press Rows Overhead Press
5x5 4x5 1x1

135 135 170

Pullups chinups Pullups
5x5 5x5 5x5

45 35 50

DeadLifts dips DeadLifts
2-3x5 4x5 1x1

335 50 415


Week two is the same except for the 3rd day i'd do 1x2, then week 3 1x3. Critique and let me know what you think.

 

[mrRuckus]

Keep going with this texas thing.

I've already added 20 lbs in 4 weeks to my 5x5 on squats. And 15 lbs or so to my 5x5 press. And 30 lbs to my clean (albeit, i just started doing this).

AND I broke my left little toe last week accidentally kicking my bathroom door as i ran by. Somehow i still manage to squat and power clean


You are bastardizing the program though. Deadlifts take a lot more recovery than squats do. I don't think you can get away with deadlifts twice a week for long.

The press wasn't really intended to be done the same day as bench but rather on a light day instead of bench because it is a much lighter weight and gives the shoulder girdle a rest... just like front squats do for back squats.


Here's what i'm doing.

Mon
Squats 5x5
Bench 5x5
Rows 5x5
Dips 3x5
Pullups or Chinups 3x5

Wed
Squats 2x5 @ 70% of 1RM
Press 5x5
Power Cleans 5x3

Fri
Squats 1x1 or 1x2 or 1x3 or 1x4 or 1x5 rotating each.
Bench 1x1 or 1x2 or 1x3 or 1x4 or 1x5 rotating each.
Deadlift 1x1 or 1x2 or 1x3 or 1x4 or 1x5 rotating each.


Monday is intended to drive the progress of Friday and Wed is a recovery day of lighter lifts.

 

[MrS]

good lifts, that's a solid overhead press you have there.

 

[blackbelt2k]

Thanks for the input MrS. I still deadlift twice because I haven't maxed out yet on it. And I know its a bad idea to put the overhead press and bench on the same day. I saw stronglifts version, where he alternates, but I just feel that putting a week between lifts is going to make me feel guilty, lol. But if this way actually hampers my numbers, then I'll probably alternate .

 

[MrS]

It isn't a bad idea if it works for you.

 

[blackbelt2k]

hey Kerpal, how long have you been on this? What gains have you seen bud?

 

[MrS]

Looks solid, Kerpal.
Your log on RT - I don't see any conditioning, how come you post over there?
So do I, but I box.
Just training for strength and body comp?

 

[kickureface]

ive been on texas for about 2 months. it is pretty good, but currently i am disliking the fact that i can't get many lifts in per week. alternating press/bp makes me impatient! >:O
after 5x5 on 3 exercises dips and pullups are out of the question.
cant overload wednesday or friday gets screwed
blehghhh
otherwise its pretty consistent gains

 

[kickureface]

You do 5x5 OHP and 5x5 BP in the same day? I can't imagine doing that, but I am very weak in pressing movements for some reason. Your OHP is sexy, I wish I could lift that much My OHP and BP have been stuck for a while, I'm hoping this will spur some progress.

i have the same problem you do.
bible is buff! i tried bench/press today and when i got to the press, i could barely complete a warmup because of insane tightness after bench!
170lbs for 1 rep is nuts on the press. it's actually my goal. how much do you weigh?

 

[blackbelt2k]

NO, you guys were right. I feel your pain kick..I HATE missing out on some of the lifts, which is what this alternateing strategy is doing. But I tried Monday, and after 5x5 of bench, and 5x5 of squats. I was trembling just OH pressing 120, arms shaking, trunk shaking, legs shaking. I now see why its recommended that you alternate. I'm 5'8 about 165lb. When i started a year and a half ago, i was around 145-150.
On a side note, to all the new guys that are reading this, strength training is definitely the way to go, I used to try bodybuilding all through HS and early college years. NOTHING, has brought me gains like what I'm seeing since i read starting strength.
My OH press lagged for a little, but then i switched to a wider grip, restarted with lower weights, and finally brought it back up to 150 for 4-5x5. I learned to used my lats/traps more in the movement too.

 

[mrRuckus]

Nothing in the Texas Method says that you are limited to certain lifts.

You can still do things like glute-ham raises. The method is just utilizing volume, light, and intensity days.



I'm certainly going to be inserting glute-hams and pull-throughs when my broken toe heals a bit more. I just don't know what day. Likely the end of friday's workout for 2 sets of 10 or something.

I'll probably also do good mornings instead of deadlifts for a while soon enough.

 

[kickureface]

whoops you're blackbelt not bible
personally i think friday is a waste of a workout. maxing every week doesnt do anything to me except inflate the ego, and then get hurt because it goes up so slow!
how's your bf%? 415 at 165 is hax

 

[mrRuckus]

whoops you're blackbelt not bible
personally i think friday is a waste of a workout. maxing every week doesnt do anything to me except inflate the ego, and then get hurt because it goes up so

I don't intend this as rude, but Mark Rippetoe and Louie Simmons of westside are not wrong.

Max effort days are invaluable and are not dangerous. There are far more injuries in sports than heavy lifting.

 

[kickureface]

i think you misread me

hurt (the ego)

 

[blackbelt2k]

i really don't know the exact bf%, as some areas it looks less than others. Using gnc calipers it says i have 8%. But I don't believe that, I'm more like 10% to 12%.

 

[mrRuckus]

i think you misread me

hurt (the ego)

Oh I jumped on the hurt thing quickly because that's the argument a lot of people ignorantly make against 3 reps and below. But that doesn't change anything about max effort days being a "waste of a workout." It's just silly to say that.

 

[Drum&Bass]

what the eff ?!!!? where the hell are all you young guys in the 160 lb weight range coming from ?? how the eff are you getting so strong..

grrrrr..

keep it up nice lifts !