Texas Method

>>41717050
Looks pretty good, standard application of a split from PPST3RD with some subs so you don't have to learn Cleans.
Nice to see a non-retarded approach to TM on this board.
If you don't mind, I may drop some other layouts in here for the readers.

>>41717050
Pretty good. I'd bump it up to 4 or 5 sets of chins and rows, and add face pulls or rear delt flyes on Mon and Thu. Maybe some shrugs on Fri as well, and replace the GHR in cycle 2 with more rows or cleans

File: 1496081718010.jpg (47KB, 788x773px) Image search: [Google]

47KB, 788x773px

>>41717050
people still do TM in 2017? damn

> Texas Method for Powerlifting
The overview for this program appears in the 3rd Edition and begins around page 170 of the PDF version. Below is the general layout for the weekly workouts, intended for a percentage-based training cycle of 12 weeks, where week #1 is the first week of the training cycle, and week #12 ends in a competition.
> Squat 5x5, Bench 3-5x5, Clean 5x3
> Squat 2x5 light, Press 3x5, Clean 3x3 light
> Squat 5x1, Bench 5x1, Deadlift 3x1
For the 3-5x5, during the course of the cycle, you start with 5x5 at maybe 70% of 1RM and add weight each week, when it's too much to do for 5x5, work up to a top set of 5 and make the remaining 4x5 as lighter backoff sets for volume, reducing weight by maybe 10% for them. For "light" work use about 20% off the 5x5/5x3 weight.
The singles should mimic meet conditions in terms of equipment, pauses, and commands as well, if possible. The Squat and Bench may drop to 3x1 by the end of the cycle, and the Deadlift may drop to 1x1, but at no time are actual 1RMs to be attempted in training. No reps should be missed and no attempts should be complete grinders during the course of this cycle. Start these at about 90% of a known or estimated 1RM, and they should initially feel light and doable.
In about week #7, if possible, shift the rest of the schedule to Tue/Thu/Sat and train on Saturday mornings to mimic the typical competition schedule. The intensity workout in week #10 will be the last heavy one of the cycle, and the volume workout in week #11 will be the last heavy one of the cycle; after this workout, drop the Power Clean from training. The intensity day of week #11 works up to one single at the planned meet opening attempts, and only one more workout occurs, in the middle of week #12, perform 3 sets of 2-3 reps at 75-80% of the planned final attempts for Squat and Bench Press only, then rest for the competition (which is usually on a Saturday).

>>41718273

very nice

>>41717552

i dont need to shrug as my traps develop from anything really well, I just have good genetics for growing them

could switch for 3x10 rows or would clean If I finally learn how to with no retarded form

I could bump chins but rows I dont really want to bump yet, need to get accustomed to program and than make some changes

Im probably doing cgbp rather than ltes beacuse I dont like them, im doing them often badly and it transfers to elbows huritng and there is no real reason to do that assistance if I dont know how to do it properly

This is a dumb question, but can someone explain to me what singles/doubles/triples are in the context of Intensity Day?

>https://www.t-nation.com/training/texas-method
>"...then take doubles or singles up to your one work set, the one that should give you a new 5RM."

Hi yakob

>>41719184

you not longer capable of doing 1x5 for 5rm

so you do 1x3 but use your 5RM for it, than when you fail with 1x3 you switch to five singles, after failing a lot at five singles congrats you are advanced

>>41719202

Is that you harold

>>41719184
>>41719332
Actually, in this case he means that you should warm up with just doubles and singles before attempting the new 5rm on intensity day.
Nevertheless, the bit about switching to lower rm sets later on is true.

File: 1487609164982.jpg (54KB, 960x960px) Image search: [Google]

54KB, 960x960px

bump because relevant thread

>>41717050
Rate my TM
Horizontal Volume Day
>Squat 5x5 @80% of Intensity Day
>Bench 5x5 @80% of Intensity Day
>Pendlay Row 3x5 @90% of Intensity Day
>Hang Clean 5x3

Vertical Recovery Day
>Squat 2x5 @75% of Intensity Day
>OHP 3x5 @75% of Intensity Day
>Chinups 3xF
>Hyper extensions 4x10-15

Horizontal Intensity Day
>Squat 1x5 +2kg
>Bench 1x5 +1kg
>Deadlift 1x5 +2kg
>Pendlay Row 1x5 +1kg

Vertical Volume Day
>Squat 5x5 @80% of Intensity Day
>OHP 5x5 @85% of Intensity Day
>Chinups 3x5 @90% of Intensity Day
>Hang Cleans 5x3

Horizontal Recovery Day
>Squat 2x5 @75% of Intensity Day
>Bench 3x5 @75% of Intensity Day
>Pendlay Row 3x5 @75% of Intensity Day
>Hyper Extensions 4x10-15

Verical Intensity Day
>Squat 1x5 +2kg
>OHP 1x5 +1kg
>Deadlift 1x5 +2kg
>Chinups 1x5 +0.5kg-1kg

Probably gonna bump up the 5x5 %'s because it's a little too easy. But I feel like this is a good way to approach it. Thoughts on accessories? Rippletits says that the intermediate stage is ripe for accessories yet TM has hardly any

>>41718273
This isn't in the 3rd edition at all.