Lifting_Dad
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It is considered the intermediate or next step from the Starting Strength training program. It is rather simple in its' design with a core component to improve strength in a progressive manner.
The Texas Method has you training three days per week. Each day is considered a full body workout, where you will Squat and do upper body. Monday is the highest volume day of the week, Wednesday is considered a light day, and Friday has the heaviest weights, considered to be the “intensity day”.
Monday – Volume Day
Squat 5×5 at 90% of 5 rep max
Bench Press or OHP 5×5 at 90% of 5 rep max
Deadlift 1×5 at 90% of 5 rep max
Wednesday – Light/Recovery Day
Squat 2×5 at 80% of Mondays weight
OHP (if you benched on Monday) 3×5 at a slightly lighter load than previous 5×5. Bench Press (if you OHP on Monday) 3×5 at 90% of previous 5×5 weight.
Chin Ups 3x bodyweight
Back Extensions or glute-ham raises 5×10
Friday – Intensity Day
Squats warmup, then work up in singles or doubles to one single, new 5RM
Bench Press (if you bench pressed Monday) or overhead press (if OHP on Monday), warm-up, then work up in singles or doubles to one single, new 5RM
Power Cleans 5 x 3 reps or power snatch, 6 x 2 reps
You want Friday’s weights higher than Monday’s, but not so much that form breaks down on the last reps. If it does, you picked a weight that is too heavy.
The key to the Texas Method is not workout-to-workout progress, but rather weekly progress. You are trying to progress on your Monday and Friday lifts. Once you have accomplished the prescribed lifts, increase the weight for the next week.
Resource: An in-depth look at the Texas Method - LIFT.net
The Texas Method has you training three days per week. Each day is considered a full body workout, where you will Squat and do upper body. Monday is the highest volume day of the week, Wednesday is considered a light day, and Friday has the heaviest weights, considered to be the “intensity day”.
Monday – Volume Day
Squat 5×5 at 90% of 5 rep max
Bench Press or OHP 5×5 at 90% of 5 rep max
Deadlift 1×5 at 90% of 5 rep max
Wednesday – Light/Recovery Day
Squat 2×5 at 80% of Mondays weight
OHP (if you benched on Monday) 3×5 at a slightly lighter load than previous 5×5. Bench Press (if you OHP on Monday) 3×5 at 90% of previous 5×5 weight.
Chin Ups 3x bodyweight
Back Extensions or glute-ham raises 5×10
Friday – Intensity Day
Squats warmup, then work up in singles or doubles to one single, new 5RM
Bench Press (if you bench pressed Monday) or overhead press (if OHP on Monday), warm-up, then work up in singles or doubles to one single, new 5RM
Power Cleans 5 x 3 reps or power snatch, 6 x 2 reps
You want Friday’s weights higher than Monday’s, but not so much that form breaks down on the last reps. If it does, you picked a weight that is too heavy.
The key to the Texas Method is not workout-to-workout progress, but rather weekly progress. You are trying to progress on your Monday and Friday lifts. Once you have accomplished the prescribed lifts, increase the weight for the next week.
Resource: An in-depth look at the Texas Method - LIFT.net
