The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Senior Member brihead301's Avatar
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    Texas Method question

    Hey fellas, I'm trying to figure out how to set up a program based on the Texas method. There's a few things that are confusing to me. One of them being where to put the heavy set of deadlifts in - the volume day, the recovery day, or the intensity day??? I'm thinking 2-week cycles:

    First off, my 5RM's for 3 sets that I finished SS with are:

    squat - 265 lbs
    bench - 220 lbs
    OH press - 135 lbs
    deadlift - 375 lbs
    Power clean - 150 lbs

    So here's my plan

    Week 1:

    Monday - Volume day

    squat - 5x5 sets across
    bench - 5x5 sets across
    Power clean - 3x5 sets across
    pull-ups - 2x10 @ bodyweight
    abs.

    Wednesday - recovery day

    Deadlift - 1 x 5 heavy
    OH press - 2 x 5 sets across
    front squats - 3 x 3 sets across
    abs.

    Friday - Intensity day

    Squat - 1 x 5
    Bench - 1 x 3, 2, or 1
    chin-ups - 3 sets weighted
    abs

    Week 2:

    Monday - Volume day

    squat - 5x5 sets across
    OH Press - 5x5 sets across
    Power clean - 3x5 sets
    chin-ups - 2x10 @ bodyweight
    abs.

    Wednesday - recovery day

    Deadlift - 1 x 5 heavy
    Bench Press - 2 x 5 sets across
    front squats - 3 x 3 sets across
    abs.

    Friday - Intensity day

    Squat - 1 x 5
    OH press - 1 x 3, 2, or 1
    pull-ups - 3 sets weighted
    abs

    Okay, so you can see that both weeks are basically the same, just alternating the OH presses and the bench presses and the chin-ups and pull-ups.

    I was going to start out using like 90% of my current 5RM's on monday. I'd go about 80% on wednesdays for bench, but keep it at my 5RM for OH press when it's that week.

    For deadlifts, I figure if I start out with them on Wednesday's for one heavy set, but go relatively light on everything else. It will still be kind of a recovery day. Otherwise, I don't know where else to fit the deadlifts in.

    Any suggestions, critiques, etc...?

    Thanks a lot.
    Last edited by brihead301; 11-03-2008 at 11:08 AM.

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  3. #2
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    Deadlifts fit in the intensity day. It doesn't work for long if you put them in the recovery day. Trust me on this one

  4. #3
    Senior Member brihead301's Avatar
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    Ya, Rip still hasn't responded to my questions yet.

    So deads go on Friday then huh?

    Where would assistance exercises be placed like goodmornings, hypers, and pull-ups/chin-ups?

    Also, is it a good idea to alternate the OH press and the bench press like this?

    Thanks man.

  5. #4
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    Yep, deads fit friday perfectly. It's like having a little meet every friday

    It's fine alternating the presses, though I don't like doing so.

    Pull ups/chin ups and hypers fit in the recovery day. I would put good mornings at the end of the intensity or volume day, for 3 not too heavy sets.

  6. #5
    Senior Member brihead301's Avatar
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    Ok, gotcha.

    So do you program it so that Bench press goes on the volume and intensity days, and the OH press goes on recovery day. Or vise-versa?

    Also, do you ONLY do chins/pull-ups on recovery day?

    And do you still do 5's for deadlifts on intensity day, or do you do a set of 3 or less?

  7. #6
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    1.I used to press twice and bench once (on the recovery) day, because I don't care much about my bench. I can bench around 300lbs, but can't press 200lbs (though, I'm very close now).

    2. Whatever you like. Not important.

    3. I used to stick to 5s, but you can vary them with triples or even singles. The point of intensity day is to make personal records.

  8. #7
    Senior Member brihead301's Avatar
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    Cool man, thanks a lot. I guess at this point in the training, it's more about just figuring this s*** out on your own.

  9. #8
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    Yep. This is the tough part. But once you've run a few of these, you have better understanding of how this stuff works.

  10. #9
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    1) Deads on Friday. The whole point is to use the PC volume on Mondays to spur progress on the Friday deads.

    2) 3x5 isn't enough volume on PC's on Monday. Go 8x3.

    3) Why are you doing front squats on the light day? This is fine, but unless you're looking for quad development or something, light back squats will be more beneficial.

  11. #10
    Senior Member brihead301's Avatar
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    Thanks Kastro. You really think 8 x 3 on PC's huh?? Wow, I did 5x3 yesterday (rather then 3 x 5) and I noticed a major difference. I will do deads on Fridays.

    And, I'd much rather do light back squats on the light day, but I thought it was recommended by Rippetoe to do front squats instead on that day. I personally hate front squats, and I don't particularly care about quad development.

  12. #11
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    Front squats are not very important. You can use light back squats. I think that 6x3 will be enough volume for the power cleans. It's a technical lift, and it's hard to keep good form for so many sets.

  13. #12
    Senior Member brihead301's Avatar
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    I did this yesterday for my volume day:

    squat - 235 x 5 x 5
    bench - 225 x 5, 205 x 5 x 4 (I just wanted to see if I could do the 225 for 5 reps)
    PC - 150 x 5 x 3
    pull-ups - 2 x 10
    abs

    Keeping in mind that my 5RM's are squat - 265, bench - 225, and PC - 155.

    Doing sets of 5 rather then 3 really whooped my a**. I feel it today!!!

  14. #13
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    Well, if 5x3 is enough for you to spur progress on the deadlifts, then it's fine.

  15. #14
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    here check this link out here
    6'0" 202lbs @ 16.2%bf
    ~~Current | Goal
    BP 175x1 | 250x5
    Dl 325x1 | 310x5
    SQ 265x1 | 310x5

  16. #15
    Senior Member brihead301's Avatar
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    That's an awesome link. Thanks man!!

  17. #16
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    No problem. I'm doing that routine right now but I feel the HIT day isn't very productive for me. My deads definitely went up on this routine though, so that's good.
    6'0" 202lbs @ 16.2%bf
    ~~Current | Goal
    BP 175x1 | 250x5
    Dl 325x1 | 310x5
    SQ 265x1 | 310x5

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