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Texas Method
- Thread starter Kerpal
- Start date
kickureface
Master Don Juan
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its in practical programming
Isn't it the intermediate version of rippetoe's beginner program?
StrongLifts has an excel spreadsheet for setting it up:
http://stronglifts.com/the-texas-method-strength-training-for-intermediate-lifters/
StrongLifts has an excel spreadsheet for setting it up:
http://stronglifts.com/the-texas-method-strength-training-for-intermediate-lifters/
I weigh 185 lbsMrS said:
Deadlift: 405 lbs
Squat (ass to calves): 350 lbs
Power clean: Don't know 1RM, did 5 sets of 3 @ 195 lbs on Monday
Bench press: 5RM = 170 lbs (I know, this is really lagging behind for some reason)
Overhead press (strict): 145 lbs
Quagmire911
Master Don Juan
I saw you mentioning this on your log. You could try it, like MR.R said it is an intermediate progression from Rippetoe. You could also try Madcow's 5x5 intermediate, I think it is pretty similar.
Another option would be to do a two/three day modified westisde, could work very well for strength.
Another option would be to do a two/three day modified westisde, could work very well for strength.
kickureface
Master Don Juan
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bb.com has a post on texas. go look there 
ever post vids of your lifts kerpal?
ever post vids of your lifts kerpal?
Quagmire911
Master Don Juan
This is the one I am on just now:
http://www.ironaddicts.com/forums/showthread.php?t=2666
As you can see he says it is somewhat like the one he writes for trainees although the assistance work is a bit higher as this is his one. For this reason I usually only do 3 sets instead of 4 on say the DB bench or lateral raise. Some of the exercises I can't do like lightened bench press, so I just used full bench instead. You might want to lower the sets a bit too if you do a lot of MMA etc, although you could try it as is and make adjustments as needed. I also add in speed work which I think you would want to do as well. I do 5x3 for the bench and 6x2 on the squats, after the main move for each. Not sure if you have done speed work with weights before, feel free to ask about it.
Here is the link to the Westside Barbell part of IA's site:
http://www.ironaddicts.com/forums/forumdisplay.php?f=63
There are other options there to look at.
The one I posted doesn't have chins/OH press which you may want, you could maybe ask EFFORT how you would incorporate this kind of work. You could use a similar template with that stuff in it, just geared towards your goals.
Hope this helps.
http://www.ironaddicts.com/forums/showthread.php?t=2666
As you can see he says it is somewhat like the one he writes for trainees although the assistance work is a bit higher as this is his one. For this reason I usually only do 3 sets instead of 4 on say the DB bench or lateral raise. Some of the exercises I can't do like lightened bench press, so I just used full bench instead. You might want to lower the sets a bit too if you do a lot of MMA etc, although you could try it as is and make adjustments as needed. I also add in speed work which I think you would want to do as well. I do 5x3 for the bench and 6x2 on the squats, after the main move for each. Not sure if you have done speed work with weights before, feel free to ask about it.
Here is the link to the Westside Barbell part of IA's site:
http://www.ironaddicts.com/forums/forumdisplay.php?f=63
There are other options there to look at.
The one I posted doesn't have chins/OH press which you may want, you could maybe ask EFFORT how you would incorporate this kind of work. You could use a similar template with that stuff in it, just geared towards your goals.
Hope this helps.
I-tallionStallion
Master Don Juan
I've got to say....westside is a lot of fun I like it a lot.
I like it a lot.
kickureface
Master Don Juan
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what's the fun part about westside?
http://www.extremebodybuilding.net/forum/powerlifting-strongman/2235-write-up-texas-method.html
This link talks about doing westside's speed work on Fridays in the Texas Method.
The thing about this is that it isn't a routine but rather a method. You can choose which lifts to do or which ones to concentrate on. It's just a method of high-volume day/recovery day/high intensity day. I've seen writeups that Rippetoe (http://strengthmill.net/forum/forumdisplay.php?f=36) has approved where they alternate things like db bench and push press on the light day rather than doing flat bench yet again.
I'm actually going to start doing this next week I think. I'm deloading this week. I seem to make my best gains concentrating on a few lifts. I think my neural adapation gets lost pretty quickly if i take too long between doing a lift again. I often fall back in weight on things like bench if i don't do them at least once a week. madcow's 5x5 intermediate worked great for me.
This link talks about doing westside's speed work on Fridays in the Texas Method.
The thing about this is that it isn't a routine but rather a method. You can choose which lifts to do or which ones to concentrate on. It's just a method of high-volume day/recovery day/high intensity day. I've seen writeups that Rippetoe (http://strengthmill.net/forum/forumdisplay.php?f=36) has approved where they alternate things like db bench and push press on the light day rather than doing flat bench yet again.
I'm actually going to start doing this next week I think. I'm deloading this week. I seem to make my best gains concentrating on a few lifts. I think my neural adapation gets lost pretty quickly if i take too long between doing a lift again. I often fall back in weight on things like bench if i don't do them at least once a week. madcow's 5x5 intermediate worked great for me.
