Texas's Method Routine

I'll add squats in my next strength cycle. I do feel that I've actually adapted to the squats now, in that I don't get as tired as when I first started it.

I think I'll do pullups now then on Wednesday, and do rows on Friday: 2 x 8-10


Monday
Bench: 5x5
Power cleans: 5x3
Squats: 5x5
Bicep curls: 3x8

Wednesday
OH Press: 5x5
Deadlift: 1x5
Pullups: 3x5
Squats: 3x3 (Next cycle)

Friday
Bench: 1x5
Power cleans: 1x3
Squats: 1x5
Rows: 2x8-10

Happy? =)

haha

yes, let me know how things go

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

I know I keep changing my routine around. I haven't quite got the final touches on it yet =)

I'm thinking of changing my Friday for bench 1x5 to something like what rippetoe has mentioned in his PP book where you do 1-3 reps for 10 sets with 1 minute rest, 50-60% of your 1rm with each rep done as fast as possible. You then try to increase the speed each week.

I think I'm quite done with bench. I've actually decided to put power cleans first on Monday rather than bench.

haha.

yeah in the grand scheme of things it really is better for strength to focus more on your OH press/deads/squats and cleans.

Back in the day it was cleans and OH presses that represented Upper body strength. But then People flocked to the bench.

I dont particularly like bench either, but you have to remember. Your only as strong as your weakest link. So you may hate it but stick to it and try different things to improve it.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

I'm not sure but last time I was able to get my bench progressing each week, which was when I alternating bench/oh press each week and alternating singles/doubles/triples each week but then again I was consuming alot of junk food, so that could be the reason. At the moment, I'm pretty much the same bodyweight each week, but making gains in squats/deadlifts so I'm still a happy man =)

I know you've said you've got a weak bench, but I don't believe you. =) I've seen your stats for bench, and they're pretty awesome!!!

Anyway, I was expecting you to reply to this thread as usual, lol. 7 pages of communicating between each other on my TM routine, lmao...I should compile it all into a single page and make it a sticky ;)

BTW, NMoney I'm thinking of including a single, double or triple rep for my deadlifts after my 5 ramping sets just so I can test my max reps for deadlifts and to improve my neuromuscular strength. Do you think this is a good idea? I'm already progressing quite well with my 5 ramping sets but I thought I might just add 1 max set, as I can't wait till I hit those 3 x 20kg plates on each side! =)

yeah, that works out. I typically wait till the end of my program and spend a week maxing. But that works just as fine too, you sound like your getting a better hang of things and your own body!

btw about your diet, you say your at the same weight but improving in strength. I know you know what that means! your eating just enough to maintain but allowing your body to get stronger.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

I was aiming for 90kg squats today for 1x5, but only got 1 rep. I think I got scared and reracked it. I have to fix that problem still with my torso twisting, so I'm going to reduce my 5x5 squats (80kg atm) to maybe 65-70kg.

I've made another switch again, lol. Fridays now will be speed set's instead of 1x5. I think after changing my bench to 10x3 (60% of 1rm), I really liked it so going to change it for the rest. I'll take me a few workouts to find the right weight. I have to increase my weight for bench as it was a bit light. Just in case you don't know, it's 60% of your 1rm weight, and you do 10sets of 3 reps (1 minutes rest each), and you try to perform the reps as fast as possible. Even if the last set slows down, the weight is too heavy.

Friday
Cleans: 1x3
Bench: 10x3
Squats: 10x2
Rows: 10x3

I don't think I can really fix my torso from twisting. I tried it but it was quite hard. I mean it's not shoulder flexibility but more to do with one of my shoulders been rotated slightly which means it offsets my torso.

What subsitute do you think I should go with NM0Ney? I was thinking front squats (there's also smith machine squats (yuck), or leg press). If I was to do front squats, I'd probably use a higher rep scheme.

vdk_au


I don't think I can really fix my torso from twisting. I tried it but it was quite hard. I mean it's not shoulder flexibility but more to do with one of my shoulders been rotated slightly which means it offsets my torso.

IS it hurting you? I want to see a video of this...unless its causing you pain I wouldnt worry about it.

Also, what do you mean rotated slightly? do you have protracted shoulders? That could be an issue of your lack of flexibility as well. I have a feeling you talked about this before? forgive me i have terrible short term memory.

If this is the problem doing stretches

http://www.exrx.net/Str...ectoralisMinor/Wall.html
http://www.exrx.net/Str...oralisMinor/Doorway.html

those will help out a lot, and strengthening your rear delts will help pull your shoulders back also. This is where cleans/pull ups/OH press will help. Rows also if your including them.

What subsitute do you think I should go with NM0Ney? I was thinking front squats (there's also smith machine squats (yuck), or leg press). If I was to do front squats, I'd probably use a higher rep scheme.

I really think your changing things way too often, you need to do a better job calculating starting weight, and progress up from that. Your trying to incorporate things that you can do later in other programs, but for now you need to just stick to one thing and let it work for you. If your having trouble progressing this much, odd's are you started too high, not eating enough, not getting enough sleep.

There is never going to be a substitute for the back squat, so I would avoid trying to do that at all costs...but if you really want/have to, I would stick to front squats.

and if you do go with front squats there is no reason at all to go higher in reps, stick to the outline plan, lol.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

I do agree I am changing things a bit too often.

The torso twisting isn't hurting me, but I am afraid that uneven loading on my back isn't very safe for me (esp for my extent). I am working on flexibility exercises atm, which might help. Anyway I'll try to take a pic of a front view of my shouders. Basically one of the shoulders is slightly rotated forward, could be probably from slouching(?).

yeah, protracted shoulder(s) sounds like. Your chest is pulling your shoulders forward.

Why those stretches and rear delt strengthining will help fix that. But a pic/video would help.

But as long as its not hurting you and your actively trying to fix it, I wouldnt try to sub the back squat. Its the most important lift in the program.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

My torso is twisted when I squat too actually. My partners always remark on that. Wonder if it affects how much i can lift.

Ok next cycle try this.

for your 1x5's

OH press: start at 50 lb's Ramping sets, use dumbbells if you wish because the bar is 45 lb's.

bench: start at 85'lbs, same thing as below but you can just stick to the BB with ramping sets.

for your 5x5's

OH press. start with 45 (the bar)
Bench: 75'lbs

I want you to make 5 lb jumps every week on each of these.

Here comes the important part. EAT EAT and EAT some more. If you can drink a gallon of milk a day. If you have to, buy a weight gainer instead of your normal protein for the extra cals. Besides starting too high I think a big problem is your not eating enough to put on the muscle.

Try this and see if it doesnt help you increase. because  if you do the diet part right, you should jump up in weight, no problem.

Just transferring from the other thread to this.

- I'm actually maintaining my weight atm. I guess I could add 1 litre of milk a day, but I may get stomach problems with it. I'll see how it goes though
- For my 1x5's, it doesn't exist for OH Press because I only do it 1x a wk on a wednesday which is 5x5
- I don't do 1x5's for bench press, but rather I'm doing speed set's so I think I might just leave it there? I'm doing 10x2@75lbs. Should I decrease this then?

So just to confirm my routine. I would probably like some advice on the warmup as well if possible, so feel free to comment on my warmup weights and reps. I'm gonna make my squats much lower to start with too.

Monday
Power Cleans: 5x3 Working Weight: 27.5kg, Warmup: 20kg x 3, 22.5kg x 2, 25kg x 1
Squats: 5x5 Working Weight: 52.5kg, Warmup: 20kg x5, 25kg x 6, 35kg x 4, 45kg x 2
Bench Press: 5x5 Working Weight: 35kg, Warmup: 20kg x 6, 25kg x 4, 30kg x 2
Bicep Curls: 3x8

Wednesday
Deadlift: 1x5 Working Weight: 100kg, Warmup: 20kg x 5, 52.5kg x 5, 65kg x 5, 75kg x 5, 87.5kg x 5
OH Press: 5x5, Working Weight: 20kg
Chinups: 3x5 weighted or 3xfailure without weights - haven't decided yet
Squats: 3x5 - 80% less working weight than Monday?

Friday
Power Cleans: 1x3 Working Weight: 35kg, Warmup: 20kg x 3, 25kg x 3, 30kg x 2, 32.5kg x 1 (?)
Squats: 10x2 Working Weight: 45kg, Warmup: 20kg x 3, 30kg x 3, 37.5kg x 3
Bench Press: 10x2 Working Weight: 35kg, Warmup: 20kg x 3, 25kg x 3, 30kg x 3
Rows: 10x2 Working Weight: 25kg, Warmup: 20kg x 3

Non-workout Days
Pullups: 2xfailure

Warm up with 2-3 sets starting out light and working your way up, nothing special about it. You can warm up with body weight movements, push ups, lighter dumbbells 10-40 (because the barbells 45, for example)

The message im trying to get across is your going to need to set your program up to allow you to progress as much as possible.

In order to do that though your going to have to really focus on your diet. If your not trying to gain any muscle or weight, you should watch it from week to week, still eat a little over maintenance to allow the strength gains to keep coming in. And you can drop or up the calories at the end of every week depending on how it goes.

Say you need 2,300. Try taking in 2,450-2,500 and see how that goes for a week or 2. This is only because you said your trying maintain weight. If it was up to me you would be eating a lot more.

You dont have to drink that much milk, the point was is you just need more calories and milk is a pretty good source for bulking.

If your wanting to do speed sets, put them on your volume day. The big day in programs like texas method and mad cows is intensity day. So if you really want to add speed sets, do it to the volume day. Drop the workload down to about 60-65% of your 5rm and with good form just focus on lifting the weight as fast as possible, gradually increase weight but since your focusing on explosivness you can also progress in reps/sets and rest time.

If you dont make some good progress this time, you will know for sure that its your diet thats holding you back.

other then putting the explosive work on volume day, you got light squats on Wed. everything looks pretty good.

also if your going to add in a set of bicep curls, I would at least throw in some tri's. Skull crushers, pull downs, extensions, closegrip bench, dips...something :P

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Don't mean to jack the thread here but i saw something that I really have always been at least somewhat against so I would like to have an explanation. Why are people always told to drink an enormous amount of milk a day? I believe it is good in moderation but a gallon a day or whatever i've seen is just a ridiculous amount of simple sugars and good quality protein can be gotten elsewhere without all that unnecessary junk.

for bulking, not for cutting or maintaining.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Nm0ney34


Warm up with 2-3 sets starting out light and working your way up, nothing special about it. You can warm up with body weight movements, push ups, lighter dumbbells 10-40 (because the barbells 45, for example)

The message im trying to get across is your going to need to set your program up to allow you to progress as much as possible.

In order to do that though your going to have to really focus on your diet. If your not trying to gain any muscle or weight, you should watch it from week to week, still eat a little over maintenance to allow the strength gains to keep coming in. And you can drop or up the calories at the end of every week depending on how it goes.

Say you need 2,300. Try taking in 2,450-2,500 and see how that goes for a week or 2. This is only because you said your trying maintain weight. If it was up to me you would be eating a lot more.

You dont have to drink that much milk, the point was is you just need more calories and milk is a pretty good source for bulking.

If your wanting to do speed sets, put them on your volume day. The big day in programs like texas method and mad cows is intensity day. So if you really want to add speed sets, do it to the volume day. Drop the workload down to about 60-65% of your 5rm and with good form just focus on lifting the weight as fast as possible, gradually increase weight but since your focusing on explosivness you can also progress in reps/sets and rest time.

If you dont make some good progress this time, you will know for sure that its your diet thats holding you back.

other then putting the explosive work on volume day, you got light squats on Wed. everything looks pretty good.

also if your going to add in a set of bicep curls, I would at least throw in some tri's. Skull crushers, pull downs, extensions, closegrip bench, dips...something :P

- I'm actually consuming anywhere between 2800-3000 calories atm, but I guess I'll try to bump it by another 300 calories or so.
- I added speed sets to the Intensity day basically because that was one of the templates shown in the PP book. But I do still want that 5x5 on the Volume Day so hmm...
- I'll add some tricep work in =). I laid off skull crushers ages ago cos I was getting elbow pain, then recently laid off dips cos they were giving me both elbow and chest pain, lol. But now it's healed up, so I may try it again

Well I've came back from my 1 week break, and today I did deadlifts. I lowered it down from 117kg to 100kg (before my break, I failed on my 4th set of 105kg or something like that, and working weight was 117kg). Anyway today 100kg was really difficult. I'm not sure if it's because I purposely took less weight or not, but still I felt like I was pulling with incorrect form. Should I lower it further or keep weight same again for next wk?

did you take a whole week off or did you spend some time in the gym with lowered weight?

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

LOL. I re-read my last post, and the second last sentence doesn't make sense, and I don't know what I was talking about "because I purposely took less weight or not..."

Anyway couldn't you have prepared a response for both parts of your question? :P I basically took one week off, no gym at all.

No reply? :(. I've been sitting on my computer for the last day or so, refreshing this window every minutes......:P

Well I asked you how you deloaded for a reason. Next time you deload, stay in the gym 2x a week but drop your workload down to about 3x5 @ 80% keep it simple and easy.

Myself and I have read a few others simply getting "weaker" by staying out of the gym completely.

Lower it some more and focus on your form. After that just make sure your eating enough and getting enough sleep. When you had that video of you deadlifting up the form looked fine to me.

vdk_au


Well I've came back from my 1 week break, and today I did deadlifts. I lowered it down from 117kg to 100kg (before my break, I failed on my 4th set of 105kg or something like that, and working weight was 117kg). Anyway today 100kg was really difficult. I'm not sure if it's because I purposely took less weight or not, but still I felt like I was pulling with incorrect form. Should I lower it further or keep weight same again for next wk?

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Ok thanks. I'll lower it further. Now I'm like 20kg down from that deadlift video I posted, and 27.6kg from my last max. I'll work my way back up. But so far, everything else is going quite good, so thanks.

Nm0ney34


Well I asked you how you deloaded for a reason. Next time you deload, stay in the gym 2x a week but drop your workload down to about 3x5 @ 80% keep it simple and easy.

Myself and I have read a few others simply getting "weaker" by staying out of the gym completely.

Lower it some more and focus on your form. After that just make sure your eating enough and getting enough sleep. When you had that video of you deadlifting up the form looked fine to me.

vdk_au


Well I've came back from my 1 week break, and today I did deadlifts. I lowered it down from 117kg to 100kg (before my break, I failed on my 4th set of 105kg or something like that, and working weight was 117kg). Anyway today 100kg was really difficult. I'm not sure if it's because I purposely took less weight or not, but still I felt like I was pulling with incorrect form. Should I lower it further or keep weight same again for next wk?

Jeez no joke Nm0ney. Taking a week off entirely was one of the worst decisions i've ever made in weightlifting. I'm expecting/hoping to jump right back up in a week or two though.

well everyone is different. Some people get away with staying out completely and come back fine.

Others dont.

Just have to figure out how it works for you.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"