Texas Method

Hey good people:
 
I have stalled on almost all my lifts and so decided that a more intense approach is needed. I want to begin the texas method however i am having issues completely understaning everything on the sites i have found. I know some of you on here have used or are currently using this regimine so i was hoping that those of you experience with the program could help me in the design or tweaking of my texas method program.
 
Here's what i got:
 
Monday (Volume day)
Squats  5x5
Bench 5x5
OH Press 5x5
Hang Clean 5x5
 
Wednesday (Recovery day)
Squats 3x3 @ 80% or 10% less than mondays weight
Bench 3x3 @ 80% or 10% less than mondays weight
OH Press 3x3 @80% or 10% less than mondays weight
Hang Clean 3x3 @80% or 10% less than mondays weight
 
* I designed Wednesday with the understanding that you do three sets of three with 80% of your max (which seems light - I have also read 10% less than monday) and doing the same exercises all week (which seems slightly odd I really feel like I need a back exercise in there besides hang clean, perhaps hangs could be replaced by deads on weds?)..however since friday is a max out day woulnt you need to do the same exercises all week? If you didnt how would you choose which exercises to max out on at the end of the week?
 
Friday (Intensity day)
Squats 1x1
Bench 1x1
OH Press 1x1
Hang Clean 1x1
 
* It is again my understanding that this day is used to max out or beat previous 1,2, or 3, rep maxes and that each week you should alternate which rep max you want to beat.
 
 
This is the site i got it from http://stronglifts.com/the-texas-method-strength-training-for-intermediate-lifters/ The rest of the article seems to be easier to understand. I hope you guys can look over this and gimmie some suggestions especially if there are glaring problems that need to be fixed. Thanks!

5'11"
170lbs

Bench 260lbs
Squat  360lbs
Deadlift 385lbs

That looks good,  Here is mine.

Monday:
5x5 Back Squat
5x5 OHP(rotate with bench weekly)
5x5 Bent over Rows
Weighted Dips 3x5
Weighted Pullups 3x5

Wednesday Recovery(same weight as monday)
3x3 Front Squat(rotate with backsquat weekly)
OHP(rotates with bench weekly)
3x3 Bent over Rows

Friday Max attempts
1x1 Back Squat
1x1 OHP(rotate with bench weekly)
1x1 Deadlift

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Jrrcsava1


Hey good people:
 
I have stalled on almost all my lifts and so decided that a more intense approach is needed. I want to begin the texas method however i am having issues completely understaning everything on the sites i have found. I know some of you on here have used or are currently using this regimine so i was hoping that those of you experience with the program could help me in the design or tweaking of my texas method program.
 
Here's what i got:
 
Monday (Volume day)
Squats  5x5
Bench 5x5
OH Press 5x5
Power Clean 5x3 - Do power cleans, not hang cleans.  And do triples not sets of 5, trust me on this one. 
 
Wednesday (Recovery day)
- Squats 2x5 @ 80% or 3x3 front squats
- OH Press 3x3
- Choose an assistance exercise or two and do 2 - 3 sets of 8 - 10 reps.  I do good mornings.
 
* I designed Wednesday with the understanding that you do three sets of three with 80% of your max (which seems light - I have also read 10% less than monday) and doing the same exercises all week (which seems slightly odd I really feel like I need a back exercise in there besides hang clean, perhaps hangs could be replaced by deads on weds?)..however since friday is a max out day woulnt you need to do the same exercises all week? If you didnt how would you choose which exercises to max out on at the end of the week?
 
Friday (Intensity day)
Squats 1x5
Bench 1x5
Deadlift 1x5
Weighted chinups -  3 x 5
 
* It is again my understanding that this day is used to max out or beat previous 1,2, or 3, rep maxes and that each week you should alternate which rep max you want to beat.
 
 
This is the site i got it from http://stronglifts.com/the-texas-method-strength-training-for-intermediate-lifters/ The rest of the article seems to be easier to understand. I hope you guys can look over this and gimmie some suggestions especially if there are glaring problems that need to be fixed. Thanks!

The bolded is my suggestions.  Always shoot for new PR's for sets of 5 on Fridays until that is absolutely not possibly anymore, then start training the lower rep ranges.
 
Any questions on why I made those changes feel free to ask.  I had success doing things this way.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

I really appreciate yall taking the time to look my routine over. I think ill rotate power cleans with deadlifts although doing deadlifts and squats the same day sounds really taxing.

I guess my biggest question is still lingering; on wednesday i am doing three sets of three but the three reps are at 80% of my max or 10% less than the monday weight? 80% is normally 10 reps correct? Is this really the idea? I understand its a recovery day but that sounds like almost nothing...can you elaborate on the recovery day or do i have it down?

5'11"
170lbs

Bench 260lbs
Squat  360lbs
Deadlift 385lbs

Actually i think i like your idea of power cleans instead of hang cleans...however i am not nearly as familar with them as the hang clean...but i suppose they do render the alternating them with deadlifts obsolete

5'11"
170lbs

Bench 260lbs
Squat  360lbs
Deadlift 385lbs

For recovery day, either do 2 sets of 5 BACK squats with about 75% of your 1RM.  Yes, it should be easy.  Doing low weight like this HELPS you recover recover better then not doing the exercise at all.  It gets the blood flowing to your muscles, which helps them to recover, and it keeps you sharp on remembering how to do the movement (Practical programming has a much better explanation of the recovery day then I was able to put into words).

OR you could do front squats with whatever weight you can do 3 sets of 3 with good form.  The weight you are able to use will be significantly lower then the weight you are capable of using for back squats, so there's no need for percentages based on your 1RM.

Always do power cleans rather then hang cleans if you are physically able to do them.  There is no benefit of doing them starting from the hang position. 

And yes, deads and squats on the same day are a b****, but I never done anything BUT that way.  I have no idea what it's like to do deads on a day where I haven't previously squatted, lol.  Squats and bench on the same day is much tougher IMO.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

bri -

Sorry to keep going on with this...i just wanna be perfectly clear with this before i start things up on monday. The recovery day (wednesday) is 3 sets of 3 reps (or a close alternative -  i think you mentioned 2 sets of 5 @ 75%)  but the sets are done at 80% of your max or at 10% less than the weight you were using the volume day? do i have this correct? So you are only doing 3 reps on each set of what you can normally do 8 times...using a percentage chart?

5'11"
170lbs

Bench 260lbs
Squat  360lbs
Deadlift 385lbs

It's really not that critical.  The main thiing is to make sure you use a weight that's not TOO heavy.

Anyway, Rippetoe recommends 3 sets of 3 for FRONT squats on WEdnesday OR 2 sets of 5 for BACK squats (this would be done at about 70% of you 1 Rep Max, has nothing to do with volume day).  If you choose to do front squats instead there is no % to use, just go as heavy as you can..

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358