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View Full Version : My new Texas Method programme!



manboobz
06-20-2009, 01:26 AM
Ok guys, ive stuffed around doing bodybuilding sort of routines for quite som time and think im ready to progress to teh Texas Method...

Anyway what do you think of this plan... Just need feedback to ensure im doing it right.

Monday
Squats 5x5
Bench 5x5
Powercleans 5x5
WG chines 3xbw to failure

Wedsday
Squat 3x3 (same weight as mon)
OH press 3x5
pendlay rows 3x5

Friday
Squat 1x5 Attempt PR
Bench 1x5 attempt PR
Dead 1x5 Attempt PR

I really would like to throw in curls and skullcrushers... just not sure where!!
Also is the use of belts advised in this sort of training?

ELmx479
06-20-2009, 06:19 AM
Monday
Squats 5x5
Bench 5x5
Powercleans 5x5 I would do 5 sets of 3 for these.
WG chines 3xbw to failure I would DB/BB Rows here.

Wedsday
Squat 3x3 (same weight as mon) Go lighter than monday, at least 80% would be better. You can do front squats also.
OH press 3x5
pendlay rows 3x5 Weighted Pull Ups would go here.

Friday
Squat 1x5 Attempt PR
Bench 1x5 attempt PR
Dead 1x5 Attempt PR
Dips 3x8
Curl 3x8
Dips and Curls will hit the arms good.

joey54
06-20-2009, 07:32 AM
I echo the 5x3 or even 3x3 with the power clean.

manboobz
06-20-2009, 10:30 PM
Whats the theory behind only doing 3 reps for powercleans as opposed to 5???

Kiknskreem
06-20-2009, 10:31 PM
Whats the theory behind only doing 3 reps for powercleans as opposed to 5???

Lower reps generally work better for more technical, power oriented lifts.

Notorious
06-20-2009, 10:54 PM
Do 5 to 8 sets of 3 on power cleans. For squats on Wednesday, I would do lighter weight for 2x5 or 3x3 (or front squats). I would also make your Friday more flexible. You don't have to go for a new 5RM every time. I would rotate 1/2/3/5RM, especially for deadlifts.

barbell01
06-20-2009, 10:57 PM
somebody should write a 4 rep program haha

manboobz
06-21-2009, 12:39 AM
Thanks heaps guys!!! cant wait to start it....

Powercleans... ok in terms of this workout do you need to do full weightlilfting cleans where you use your legs and front squat it? Or just sort of clean it all up in one go without squatting?

Jorge Sanchez
06-21-2009, 08:08 AM
You won't be able to clean as much weight if you don't drop under the bar into a squat (and you're probably more likely to reverse curl the weight up). You'll also lose some of the benefits that come from quickly getting under the bar to catch it. I'd say it's worth learning to clean properly.

ZenMonkey
06-21-2009, 08:34 AM
Good luck man! I am starting on a Texas Method split on Monday. Its based around the two O lifts, if youre interested in seeing what Ive put together.

manboobz
06-22-2009, 05:40 AM
Good luck man! I am starting on a Texas Method split on Monday. Its based around the two O lifts, if youre interested in seeing what Ive put together.

Very interested mate, my goals will be different to yours tho. Im basically just wanting to improve my bench, squat and dead for bodybuilding purposes.. whats ur routine like?