stopnever123
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I am 16 years old 132lbs and I recently have been stalling on StrongLifts 5x5, so I want to start an intermediate program the Texas Method.
I want to change the Texas Method to be a 4-day program focusing on Squat, Bench, Deadlift and Overhead Press equally and include as assistance work weighted Chin-ups and Pull-ups, Front Squat, Snatch Press, and Clean Pulls.
This is what I am and what I want to be.
Lifts
Current:
Squat 1RM: 260lbs
Deadlift 1RM: 265lbs
Overhead press 1RM: 110lbs
Bench 5RM: 145lbs
Goals (1RM) :
Main lifts: Squat: 300lbs Deadlift: 315lbs Bench: 195lbs Overhead Press: 125lbs
Assistance (1RM): Pull Up: +60 Chin Up: +65 Snatch Press: 95lbs Power Clean 150lbs Front Squat: 185lbs
What training program should I do to reach my goals?
This is my template I came up with and I want to know if it will work, how it should be improved, or what other program I should do to reach my goals.
Day 1: Bench Press 5x5 (90% of 5RM) Dead Lift 5x3 (90% of 5RM) Snatch Press 3x5
Day 2: Squat 5x5 (90% of 5RM) Overhead Press (90% of 5RM) Power Clean 3x5
Day 3: Bench Press 1x5 (5RM) Deadlift 1x5 (5RM) Pull-ups: 3x5
Day 4: Squat 1x5 (5RM) Overhead Press 1x5 (5RM) Chin-ups: 3x5 Front Squat: 3x5
Thank you so much in means a lot!
I want to change the Texas Method to be a 4-day program focusing on Squat, Bench, Deadlift and Overhead Press equally and include as assistance work weighted Chin-ups and Pull-ups, Front Squat, Snatch Press, and Clean Pulls.
This is what I am and what I want to be.
Lifts
Current:
Squat 1RM: 260lbs
Deadlift 1RM: 265lbs
Overhead press 1RM: 110lbs
Bench 5RM: 145lbs
Goals (1RM) :
Main lifts: Squat: 300lbs Deadlift: 315lbs Bench: 195lbs Overhead Press: 125lbs
Assistance (1RM): Pull Up: +60 Chin Up: +65 Snatch Press: 95lbs Power Clean 150lbs Front Squat: 185lbs
What training program should I do to reach my goals?
This is my template I came up with and I want to know if it will work, how it should be improved, or what other program I should do to reach my goals.
Day 1: Bench Press 5x5 (90% of 5RM) Dead Lift 5x3 (90% of 5RM) Snatch Press 3x5
Day 2: Squat 5x5 (90% of 5RM) Overhead Press (90% of 5RM) Power Clean 3x5
Day 3: Bench Press 1x5 (5RM) Deadlift 1x5 (5RM) Pull-ups: 3x5
Day 4: Squat 1x5 (5RM) Overhead Press 1x5 (5RM) Chin-ups: 3x5 Front Squat: 3x5
Thank you so much in means a lot!
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