Texas method help

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    Question Texas method help


    I have decide that the Texas Method is more my speed for progress in the gym how is this format?

    Monday[High Volume/Moderate Intensity]
    Squat 5X5
    Standing Press 5X5
    Bench Press Assistance
    Power Clean 5X3 (or Bentover BB Row 3x8)

    Wednesday[Low Volume/Low Intensity]
    Front Squat 3X3
    Back Extensions or GHR 5x10
    Chin ups 3x12

    Friday[Low Volume/High Intensity]
    Squat 1X5
    Bench Press 1x5
    Press Assistance
    Deadlift 1X5

    My only other questions are how much to increase weekly? And what are the warmups like?

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    I copied this off of the Texas method wiki. I wanted to ask what the assistance parts meant. Do press and bench alternate weekly? For press assistance can I use klokov? And for bench can I use close grip? An are they just lighter sets?
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    Oh and finally how to progress on deadlift? Same as SS?
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    Quote Originally Posted by Bcuzimbatman
    I have decide that the Texas Method is more my speed for progress in the gym how is this format?

    Monday[High Volume/Moderate Intensity]
    Squat 5X5
    Standing Press 5X5
    Bench Press Assistance
    Power Clean 5X3 (or Bentover BB Row 3x8)

    Wednesday[Low Volume/Low Intensity]
    Front Squat 3X3
    Back Extensions or GHR 5x10
    Chin ups 3x12

    Friday[Low Volume/High Intensity]
    Squat 1X5
    Bench Press 1x5
    Press Assistance
    Deadlift 1X5

    My only other questions are how much to increase weekly? And what are the warmups like?
    As far as increases, I'm conservative so I'd go like 15/month on the big lifts and 5-7 1/2/month on the small lifts. Progress is progress and try to avoid getting hurt.

    Warmups are individual, I start w the bar and touch every plate

    The power cleans at the end concern me. 5x3 implies you're going heavy, I'd drop the weight after squats and go like 5x7 and use them as an assistance.

    Good luck,
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    I wanted the rodja guy to chime in cuz he fasts too so I could ask if its possible to progress on this routine while doing a LG recomp. Is there any way to tag him in this?
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    Quote Originally Posted by Bcuzimbatman
    I wanted the rodja guy to chime in cuz he fasts too so I could ask if its possible to progress on this routine while doing a LG recomp. Is there any way to tag him in this?
    There's an amazing new technology called the private message

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    Good luck,
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    I tried but my phone won't let me
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    All of your main lifts are pretty high intensity with regards to the % 1rm.

    Power cleans should be first in the workout, always. What are you using them for? WRT to powerlifting, I can see their use as a Type II warm up for deads or squats, especially front squats. The way you have then programmed is as an accessory movement, which they certainly are not, and you will get more out of the rows.

    What is your movement speed for the different lifts on different days?

    Br
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    Using the rows instead. And speed DL on Monday for work with speed
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    Quote Originally Posted by ZiR RED View Post

    Power cleans should be first in the workout, always. What are you using them for? WRT to powerlifting, I can see their use as a Type II warm up for deads or squats, especially front squats. The way you have then programmed is as an accessory movement, which they certainly are not, and you will get more out of the rows.

    Br
    Do you mean that power cleans should be a primary exercise? I've always used them as an accessory lift for shoulder pre-hab and never went heavy (6-8 reps usually), so my question is, do you advocate going heavy and periodizing gains?
    Go hard. Go heavy. Never stop.
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    Olympic lifts have a huge speed and technical aspect to them which, in my opinion, makes them fairly dangerous under fatigued conditions. I, and most who have done weighlifting, will propose using them for low reps, using greater amount of sets to add volume and yes periodizing them. All too often, form detriorates which can lead to injury.
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    Quote Originally Posted by Doss View Post
    Do you mean that power cleans should be a primary exercise? I've always used them as an accessory lift for shoulder pre-hab and never went heavy (6-8 reps usually), so my question is, do you advocate going heavy and periodizing gains?
    Yes, they should be a primary exercise if your goal is to use them for power. You can also use them with lighter loads at the start to a lower body workout as [art of the specific warm up. Either way, doing them fatigued is a recipe for disaster.
  

  
 

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