Texas's Method Routine

I felt a bit depressed today, lol.

I planned to do 5x5 bench @ 51kg, which was exactly the same as last week. Last week was 5,5,5,4,4. So anyways today I did it, and got 5 which felt really hard so I made it 50kg, and got only 4 reps for next set. I was so fustrated that I just gave up completely, when in reality I could have probably reduced it further and do more sets.

I reckon it could be because I used a different bar, but not 100% sure. On my intensity day, last friday I found 52.5kg quite hard which was with a different bar. I used that same bar today and it screwed me over.

Nevertheless, I get quite frustrated with upper body exercises. I suck at them. Anyway I'm thinking of reducing it down to 47.5kg and building my self back up by 1kg each week. Damn, I've made no progress in the last 24 weeks for it.

I'm thinking of trying power cleans. So removing the 1x5 rows on Intensity day, and putting maybe 3x3 power cleans?

Everytime I've tried to do power cleans, I've given up, but then at some point later, I get excited again from watching Rippetoe's videos, lol, and thinking of trying it again....

Do 3X3 power cleans on the recovery day with the other 3X3 lifts.

Personal Trainer/Nutrition Consultant

Volume Day:
Squat
Press
Rows
Weighted Dips
Weighted Pull-ups

Recovery Day:
Front Squat
Bench Press
Rows
Power Cleans

Intensity Day:
Squat
OH Press (switches with bench presses weekly)
Deadlift

How does that look?

Personal Trainer/Nutrition Consultant

If your dropping the 1x5 rows, simply do 1x5 power cleans. 1x3 would be acceptable too. Its a great exercise man. I attribute a lot of my speed and explosiveness to Power cleans.

Try not to get frustrated with your upper body lifts, im in the same boat they are much weaker then my lower body ones.

you havent made progress within 24 weeks I would try something different. Wheres your sticking point? is your chest holding you back? or is it your triceps? without knowing any of that I would suggest going to dumbbells for awhile and progress with them.

Also just a tip from a fellow upper body hard gainer. When I started pausing with the bar at my chest for a second or so, instead of touch and go, touch/pause/then go...it started to help. Focus on keeping the shoulders back and expanding your ribcage when you do this.

Doing pushups every day, oddly enough helped me get past a plateau before

You could probably even drop bench all together and do weighted dips.

vdk_au


I'm thinking of trying power cleans. So removing the 1x5 rows on Intensity day, and putting maybe 3x3 power cleans?

Everytime I've tried to do power cleans, I've given up, but then at some point later, I get excited again from watching Rippetoe's videos, lol, and thinking of trying it again....

6'3"  @215

Squat 1x20x275

press: 190, Deadlift: 450, Bench:285, P.clean: 235, Squat: 385

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

Thanks MVP, but I like the one I'm on atm :)

NMoney
I actually dropped my dips recently cos I was getting clavicle and elbow pain, lol.

But I'll see how it goes for the time being. Initially in the Texa's Method I did make some gains for bench, but this was when before I cut (I'm back to bulking now), but then I was eating a lot of junk food. Since then, I've cut out a majority of it.

Do you actually recommend 1x5 power cleans? The reason I was thinking 3x3, instead of 1x5 is so I can practice more with technique and because I'll be only doing it once a week.

I've talked to a few other people, all have the said thing. Myself included, get pains in my collar bone area the first second or so after I finish weighted dips. I'm not sure exactly why. Is this what you experienced too?

Personal Trainer/Nutrition Consultant

Nah that's not what I got. It was in the clavicle (so around the chest area), it only started to develop. I use to have it ages ago, but then went away but it came back so I've avoided doing dips all together.

Try dumbbells for bench for a awhile and see how that goes.

As for the cleans.

I would still keep it 1x5 or 1x3. Its still on intensity day, your just replacing an exercise so no need to change the reps/sets.

Besides your still getting 5-3 working sets in, your just ramping up with the weight. Just dont start too high with the power cleans at first. Start with the bar to 25's on each side and progress from that.

Besides working on form and allowing you to perfect it, this will give you plenty of time to progress up in weight.

6'3"  @215

Squat 1x20x275

press: 190, Deadlift: 450, Bench:285, P.clean: 235, Squat: 385

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

So you think I should still do 5x5 and 1x5 for bench but just with dumbbells? I'll be starting with a very light weight, lol. I rememebred last time I did it and it was hard as.

With power cleans, I'm not sure if I can do 25's on each side. I mean my OH Press is about 31kg for 5x5, 40kg for power cleans would seem a high weight to start from. Well anywayz I'll see how I go.

Should I also switch it for oh press too?

I meant the bar up to 25's. do whatever is comfortable and start from there.

I just suggested the dumbbells for bench since you were have trouble, if your OH press is fine, I would stick with the BB.

I would be more interested though in where your sticking point is on the bench. Your chest or locking out?

6'3"  @215

Squat 1x20x275

press: 190, Deadlift: 450, Bench:285, P.clean: 235, Squat: 385

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

Well my OH press is also pretty awful. It's probably more of the chest, and not with the locking out part.

But since I'll be doing dumbbell bench presses, I think I'm gonna put my rows first. I don't really seem to give too much care to push exercises anymore.

I'm gonna actually give barbell bench another go. I'll start at 50kg again and see how I go..so fustrating

I'm thinking of doing my workouts now on Monday, Tuesday and Thursday. What do you think about this? I know this isn't ideal, but I don't have classes on Wed/Fri, and I don't wanna go all the way to uni (this is where my gym is), which is 40mins away just so I can do my workout. I rather use that time to do studying. I'll give it a go, and see how things go.

No, dont do that, its essential to have at least one day of rest in between lifting days.

if your going back to BB try the pause technique. Same thing they do at PL competitions.. I think it will help your chest development if thats your problem.

6'3"  @215

Squat 1x20x275

press: 190, Deadlift: 450, Bench:285, P.clean: 235, Squat: 385

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

Well as I said, I don't wanna be wasting like near 2 hours of travelling just for gym, lol. I could use that time to do studying. Today I had my second session the day after, and I didn't do too well for OH press. It could because I did bench yesterday and/or I increased the weight (I got 5,5,5,3->didn't do last set). I'll see how I go again next week. My deadlifts though increased again and I got 115kg!

I'll do that pause technique, next week.

I finally got myself to do P cleans today, and I love them! I recorded a video so I'll post it in the next few days to get it critiqued.

BTW, NMoney do you reckon I could on Mondays just for 1 or 2 sets to do the empty bar for practicising with technique as I'll be doing them 1x a wk on Intensity Day

yeah definitely. If its just the bar feel free to do it every day if you wanted, your only doing 1-2 sets so I wouldnt worry about it.

6'3"  @215

Squat 1x20x275

press: 190, Deadlift: 450, Bench:285, P.clean: 235, Squat: 385

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

Thanks =). I wanna get rid of my damn 5x5 rows, lol. But I feel that it's not necessary as I previously had a bit of scapular protraction and it's gotten better with rows.

Thank you VDK!

That's exactly what I've been talking about when I say you should row if you bench.

Those with protracted shoulders should row to treat their imbalance and those without protracted shoulders should row to avoid imbalance.

Good thing you've identified this.

Personal Trainer/Nutrition Consultant

Well damn coldfire was aruging with me last time I posted on ****. His solution was that I didn't deadlift heavy, which is a load of balony.

BTW, I was actually quite interested in a powerlifting comp, haha. I was looking at the "Melbourne Univerisity Powerlifting"..their ClubRecords.

I'm 64kg, and they have a weight class of 67.5kg. These are the records....so bloody high....

LIFT LIFTER WEIGHT DATE LOCATION
SQ Peter Rellos 222.5 04/08/91 Sydney BP Chung Wai 137.5 04/04/09 Melbourne DL Nghiep Luu 277.5 12/04/03 Colac TL Nghiep Luu 600.0 12/04/03 Colac
277.5kg for deadlift! That's a **** load of weight!

Coldfire and Animal have had two debates on power clean VS. rows, both of them are great guys with loads of knowledge and I've enjoyed both reads.

Posterior delts prime function is to hyper extend the shoulder, doesn't occur with deadlifts. While deadlifts would work the back adequately, not the antagonist of the bench press which would require to force the elbows into flexsion at 90 degrees to the torso.

Personal Trainer/Nutrition Consultant

Hmm...didn't come out properly.

Here's the link
http://powerlifting.net.au/club-records/

Are those records all natural?

Personal Trainer/Nutrition Consultant

I wouldn't know...I just did a search for a local powerlifting meet...

It's pretty damn awesome though =)

It is indeed impressive. I saw that over 600lb squat, phenomenal strength.

Personal Trainer/Nutrition Consultant

I have no chance, hahah....I mean deadlifting 4x my weight...well they are the records...

NMoney, what do you think if I replace rows with power cleans. Essentially, I'll be dox5ing dead/cleans 3x a wk

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

Wednesday
OH Press: 5x5
Deadlift: 1x5
Rows: 3x5

Friday
Bench: 1x5
Power cleans: 1x3
Chinups: 3x5
Squats: 1x5

It looks good.

I still hate that your not doing any kind of squat on wednesday, but I want to see those in there next strength cycle you do.

I dont know how I feel about rows and deadlifts on the same day. I would rather see you do your pull ups on wednesday and rows on monday or friday or both.

I would also just keep your rows as an assistance exercise. Much like your bicep curls will be. I would change them to 2x8/10. That is if your that commited to doing them, I tend to agree with coldfire since I did learn from him. Cleans > rows, especially if your deadlifting and doing pull ups.

6'3"  @215

Squat 1x20x275

press: 190, Deadlift: 450, Bench:285, P.clean: 235, Squat: 385

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