The principles of Stress, Rest & Test ( as well as Volume, Recovery & Intensity), still apply. They are applied however to each MOVEMENT individually as opposed to being applied to each DAY.
Its hardly a misunderstanding, rather a different way of applying the same principles.
Squats 5x5 for volume, front squats for recovery, max for intensity.
Bench 5x5 for volume, oh press for recovery, max for intensity.
DLs/pulls rows 5x5 for volume, lighter GM's or power cleans for recovery, one heavy set of FL for intensity.
Having each style per day is not the most efficient way to design things either. Texas Method is a case where the parts equal more than the sum because of how it is loaded. "Recovery", in TM, is a WO day, not a single movement in a WO day. Reread Practical Programming a bit closer. The reason it is loaded by DAY is because an intermediate cannot advance each WO and thereby must advance each week, and taxing your body 3x a week with both volume and intensity will run an intermediate into the ground. You routine is ok for a novice (not necessarily good, as a novice has no need for 3 loading patterns), but an intermediate cannot follow that for very long nor can he track his own individual recovery (much less even recover), which is the key to gaining. Thats my 2 cents and I think Rip would agree.
Last edited by ZenMonkey; 10-21-2009 at 04:49 PM.
OM MANI PADME HUM
Nowhere online or in the book does Rip ever say that Monday needs to be a volume day for EVERY movement. He gives two examples, each SEPARATE, that has it laid out like Monday 5x5, Wednesday recovery, Friday as a high intensity day. And actually if you look at some of his posts, he's careful not to call "Friday"a test day, since the high intensity work also acts as a stress.
Alot of Rip's ideas are based on Bill Starr's theories. One of Starr's "adjustments" for what he called "low-energy" trainees, is pretty much what I laid out.
Again, I'm not looking to argue the point, your original post was very well written and accurate, I only wanted to "supplement" what you had as an alternative for some trainees who were unable to, for whatever reason, go heavy on all movements on the same day.
The question of what would Rip say, I think his quote from his own Q&A when asked if a particular TM routine was 100% correct, might be his response:
Last edited by ZenMonkey; 10-22-2009 at 08:20 AM.
OM MANI PADME HUM
What day would be best to include chin ups on??
Id put situps on "Volume" day and
Pullups on recovery day depending on how I recovered for intensity OR on intensity day depending on how I recover for the next volume day's rows.
Just play it by ear and see how things go.
OM MANI PADME HUM
How about this:
Would that overtrain the back and/or biceps? Or should I just try it and see
Thats probably how Id do it. Squats and Clean take priority because they are more complex lifts.], but youve got the right idea. If you feel you big 3 stalling then take a look at the "extras" that have been added. Go get em big guy!
Last edited by ZenMonkey; 10-28-2009 at 04:37 PM.
OM MANI PADME HUM
I will give this a shot, thanks Zen.
I'm new on this forum! I'm italian so forgive my english!
As you can imagine i'm following the texas method.
So, a few things to point out before presenting my template:
1. I believe my posterior chain is a weakness, so that's the focus
2. i have to train late at night because of work (really an issue)
3. i'm applying the conjugate method
4. my body weight is circa 75kg, i can bench press 3x3 102,5kg, squat 3x3 147,5kg and deadlift 1x3 142,5kg (sorry if i don't use pounds, but in my country we use kilos)
5. I can't use chains, bends, boards, or whatever
6. I can't do power cleans (or high pulls) or any lift that force me to drop the weight on the floor during the eccentric phase (or in any phase for what matters, my gym doesn't allow this)
so this was the background, here is the template:
Sumo Squat 5x5
some type of Close Grip Bench/Floor Press 5x5
Bent-knees Arched-Back GoodMornings 5x5
Upper back movement 3x5 (this depends on how i feel at this point of the workout)
Low Box Squat 2x5
Overhead Press 3x3
Glut Ham Raises 2x5
Dips (or some sort of assistance work for the bench press) 3x3
one of Front Squat/Zercher Squat/Low Bar Back Squat/Deadlift (i choose at the moment how many reps, could be from 1x1 up to 1x5)
some type of Close Grip Bench/Floor (the same as before for what concern the reps choice)
RDL/SLDL/Rack Pulls/ or some tipe of partial deadlift 3x3
Abs work is done twice a week usually on mondays and fridays, i alternate some kind of sit-ups with some kind o side-bend.
Now, with regards to my exercise choice i have to say that:
1. as soon as i'm not able to add weight on monday i'll switch. So let's say next monday i won't be able to add weight on sumo squat, i'll switch it for another squat variation untill i'm able to push more weight
2. on friday i go heavy only on a squat variation and on a bench press variation, the other exercices are there for assitance work, they are not intended for a max effort. I switch my max effort exercices every two weeks.
What do you think about this template? can it still be considered a texas method? What about my choice to use the conjugate method?
Remember my main concern is working the posteriour chain, because at the moment i feel this is a great imbalance for me.
Last edited by shutUpAndSquat; 10-29-2009 at 04:13 AM.
Im sure that would work but you may be jumping the gun on how advanced your body is. Try sticking to a much simpler template for the time being, so in the future, if your body REQUIRES something more advanced it will respond to a more advanced routine. Doing a routine too advanced for your level will not yield as great results as something closer to your level. You seem to have a good grasp on things but dont let that be your downfall by doing something too complex.
OM MANI PADME HUM
ok! so probably it is better to leave out the conjugate part of the template (with all the switching-exercise related stuff) and i should come up with something simpler.
Just making sure I am doing the "Intensity day" of the TM workout correctly.
After warming up and working up to my 5 rep max, do I do any drop sets afterward or is it just put up the most weight you can for 5 reps and then move onto to another exercise?
Here is what I did last Intensity day (The next Intensity day will consist of Squat, Bench, and Deadlifts. I did not do Deadlifts this time as I had them on the Volume day along with Power Cleans, this will change next workout week).
45 x 2 x 5, 95 x 5, 135 x 5, 155 x 5
200 x 5
45 x 2 x 5, 85 x 5, 105 x 5, 125 x 5
160 x 5 (First time doing a 5 RM, I put up 3 then had to be spotted for the last 2. Will do 155 next time)
BW x 8, BW x 5
Just wondering if after I did my 5RM of 200 x 5 for squats if I am then suppose to do a few drop sets like 190 x 5, or 180 x 5.
That will probably work just fine but judging by your numbers you should probably try SS first. The method in which one does intensity will vary depending on how your body recovers from doing drop sets.
Last edited by ZenMonkey; 11-02-2009 at 07:59 AM.
OM MANI PADME HUM
Yes, my friend with those numbers you will progress well with SS.
I'm starting TM today though! I cant wait!
brian do you have a training log? tomorrow starts my second week of texas and i would like to share thoughs with other people.
my texas method training log
I originally started out with Starting Strength as my workout (thanks to this site), and used it for roughly 3 months (6/23 - 10/09).
Here are my numbers I started and ended with -
Squat - 125 x 3 x 5 --------------185 x 3 x 5
Bench - 105 x 3 x 5 --------------145 x 3 x 5
Deadlift - 185 x 3 x 5 -------------240 x 3 x 5
Power Cln 45 x 5 x 3 ----------130 x 5 x 3
SOP ----45 x 3 x 5 ---------------80 x 5 x 3
I figured it was time to move on when my squat would not go up. It would constantly get stuck around 185 - 195 x 3 x 5, and never get above 195. I tried to deload it 3 - 4 times. It wasn't progressing like it had previously and even though my other lifts were still progressing nicely, I really like squatting and figured if jumping up to the next level (TM) would help unstick my squatting I was game to do it.
I will fess up and admit that my sleep and eating were not always where they needed to be for making progress on my lifts. I can pretty much guess you guys are going to advise I go back to SS and get those things in order first before moving on to TM.
If the advice is to go back to using SS, and focus more on my diet and adequate sleep I will gladly do so. There is also something to be said for going to a new workout, as far as bringing a change to the routine that you have been grinding out. Which is one of the things which helped push to changing to TM.
Thanks for all the help, very much humbling and appreciated.
Last edited by depotman; 11-02-2009 at 07:03 PM.
hmmm, 3 months is very little IMO. Should have shot for 6 months at least. I ended up with a 365 squat, I still had plenty left in the tank though. I still did more squats afterwards, and 365 went up easy. I do remember getting stuck at 225 squat for a long time. I just kept working at 225 for some time. You will get stuck and have to workout with the same weight sometimes I did SS for over 8 months. If I increased 5lbs on my squat every time, and deloaded a couple times I would still have a 500+lb squat. Thats not possible. Stick with 185, squat deeper, and take less break between sets (this is what helped me break free from 225) I have to admit thats when I started eating a lot more, so that helped me progress also. If you said yourself that your not eating or sleeping enough then that's probably your problem.
I'm no pro but thats just my experience with the routine. If you get the Texas Method book. Rip said for my weight (200lb range I think) I should have a 155lb press, 225lb bench, 301lb squat, 351 dead, and 217 power clean before I consider myself an intermediate. Whats your weight by any chance?
Last edited by Brian999; 11-02-2009 at 10:31 PM.