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Thread: Basic 3 day Texas Method to 4 day split.

  1. #1
    Join Date
    Oct 2015
    Posts
    38

    Default Basic 3 day Texas Method to 4 day split.

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    I'm at the point now where volume day is taking 3 hours on Monday, it's getting mentally exhausting being in the gym so long, so I've decided to switch to a 4 day version to get in and out much faster.
    I also don't want to pr on the dead-lift and squat in the same week to remove stress on my lower back (as I injured it a while back), so I'll be rotating them weekly. I also don't do bench pressing as it always fucks with my shoulders, regardless of how much I change up my form.

    I'm interested in advice to ensure the best set up for recovery. The 3 day template I've been using until now is exactly as it is shown in PPST3. Much appreciated.

    4 day template

    Week 1

    Upper Intensity

    - Floor press 1x5
    - DB bench 2 x 10
    - Weighted pull ups 2x5

    Lower volume

    - Depth jumps 2x3
    - Front squat 4x6 + 1x10 (70-80% less)
    - RDL 2 x 8
    - Back extension with disc 2x8

    Rest

    Upper Volume

    -Incline chest press 4x6 + 1x10 (70-80% less)
    -Push press 2x5
    -Clean 3x3 or Snatch 3x3 (depending on what I feel like)

    Rest

    Lower intensity

    Olympic lift by feel (Any olympic lift or their variation to a good double or single depending on how I feel).
    Deadlift 1x5
    Leg raises 3x10

    Rest

    Week 2

    Upper intensity

    Push press 1x5
    DB flys 2 x 10
    Weighted pull ups 2x5

    Lower volume

    Depth jumps 2x3
    Back squat 4x6 + 1x10
    Front squat 2x8
    Good morning 2x10

    Rest

    Upper volume

    Floor press 4x6 + 1x10
    OHP 2x5
    Pendlay row 2x5

    Rest

    Lower intensity

    Olympic lift by feel
    Back squat 1x5
    Knee raise 3x10

    Stats right now.
    - 6'4, 103kg, 25 years old
    - Training for about 2 years and 3 months, about 5 of those used to nurse a lower back injury (not long into the texas method after switching from SS) due to a mixture of greed and stupidity

    Lifts in kilos
    - Floor press 134 x 5
    - Back squat 197.5 x 5
    - Deadlift 220 x 5
    - Push press 122.5 x 5
    - Clean 137.5 x 1
    - Power jerk 135 x 1
    - Snatch 110 x 1
    Last edited by Shtangist; 01-01-2017 at 03:18 PM.

  2. #2
    Join Date
    Sep 2014
    Location
    Washington State
    Posts
    35

    Default

    Quote Originally Posted by Shtangist View Post
    I'm at the point now where volume day is taking 3 hours on Monday, it's getting mentally exhausting being in the gym so long, so I've decided to switch to a 4 day version to get in and out much faster.
    I also don't want to pr on the dead-lift and squat in the same week to remove stress on my lower back (as I injured it a while back), so I'll be rotating them weekly. I also don't do bench pressing as it always fucks with my shoulders, regardless of how much I change up my form.

    I'm interested in advice to ensure the best set up for recovery. The 3 day template I've been using until now is exactly as it is shown in PPST3. Much appreciated.

    4 day template

    Week 1

    Upper Intensity

    - Floor press 1x5
    - DB bench 2 x 10
    - Weighted pull ups 2x5

    Lower volume

    - Depth jumps 2x3
    - Front squat 4x6 + 1x10 (70-80% less)
    - RDL 2 x 8
    - Back extension with disc 2x8

    Rest

    Upper Volume

    -Incline chest press 4x6 + 1x10 (70-80% less)
    -Push press 2x5
    -Clean 3x3 or Snatch 3x3 (depending on what I feel like)

    Rest

    Lower intensity

    Olympic lift by feel (Any olympic lift or their variation to a good double or single depending on how I feel).
    Deadlift 1x5
    Leg raises 3x10

    Rest

    Week 2

    Upper intensity

    Push press 1x5
    DB flys 2 x 10
    Weighted pull ups 2x5

    Lower volume

    Depth jumps 2x3
    Back squat 4x6 + 1x10
    Front squat 2x8
    Good morning 2x10

    Rest

    Upper volume

    Floor press 4x6 + 1x10
    OHP 2x5
    Pendlay row 2x5

    Rest

    Lower intensity

    Olympic lift by feel
    Back squat 1x5
    Knee raise 3x10

    Stats right now.
    - 6'4, 103kg, 25 years old
    - Training for about 2 years and 3 months, about 5 of those used to nurse a lower back injury (not long into the texas method after switching from SS) due to a mixture of greed and stupidity

    Lifts in kilos
    - Floor press 134 x 5
    - Back squat 197.5 x 5
    - Deadlift 220 x 5
    - Push press 122.5 x 5
    - Clean 137.5 x 1
    - Power jerk 135 x 1
    - Snatch 110 x 1
    Why not pick a pressing only template from Practical Programming?

  3. #3
    Join Date
    Jul 2012
    Posts
    2,169

    Default

    You need to keep it simple homie

  4. #4
    Join Date
    Sep 2014
    Location
    Washington State
    Posts
    35

    Default

    Quote Originally Posted by Eric Larousse View Post
    You need to keep it simple homie
    I agree, sticking with mostly sets of 5 on the main lifts with some variation that could include higher intensity triples or singles.

  5. #5
    Join Date
    Jan 2015
    Posts
    307

    Default

    Do you have any idea how tough Texas method is? You essentially using a juiced hypertrophy style programming on one of the hardest strength routines...good luck not burning out.

    Keep it simple

    Upper volume
    Bench 5x5
    OHP 5x5

    Lower volume
    Squat 5x5
    Chins

    Upper heavy
    Bench 5rm(PR)
    OHP 5rm(PR)

    Lower heavy
    5rm squat(PR)
    1x5 deadlift

    If you do any Olympic lifts cleans etc add them to any day you feel suitable

  6. #6
    Join Date
    Jun 2013
    Location
    Sydney, Australia
    Posts
    5,581

    Default

    Quote Originally Posted by Ice-man View Post
    Do you have any idea how tough Texas method is? You essentially using a juiced hypertrophy style programming on one of the hardest strength routines...good luck not burning out.

    Keep it simple

    Upper volume
    Bench 5x5
    OHP 5x5

    Lower volume
    Squat 5x5
    Chins

    Upper heavy
    Bench 5rm(PR)
    OHP 5rm(PR)

    Lower heavy
    5rm squat(PR)
    1x5 deadlift

    If you do any Olympic lifts cleans etc add them to any day you feel suitable
    Agree with this layout. Having done 4 day TM a coupe of different ways I've found grouping volume early in the week and intensity later on the week worked best (for me, obviously). This also let's you alternate deads and squats on id if you wanted to. You can also prioritise the press and use Bench variants of you insist on not benching.

  7. #7
    Join Date
    Oct 2015
    Posts
    38

    Default

    Quote Originally Posted by Ice-man View Post
    Do you have any idea how tough Texas method is? You essentially using a juiced hypertrophy style programming on one of the hardest strength routines...good luck not burning out.

    Keep it simple

    Upper volume
    Bench 5x5
    OHP 5x5

    Lower volume
    Squat 5x5
    Chins

    Upper heavy
    Bench 5rm(PR)
    OHP 5rm(PR)

    Lower heavy
    5rm squat(PR)
    1x5 deadlift

    If you do any Olympic lifts cleans etc add them to any day you feel suitable
    I will keep this layout in mind, but I've already started what I typed out in the OP. My workouts are lasting around 45 - 50 minutes now, not including showering and commute.
    I will do my OP for 6 - 8 weeks see how everything goes and deload.
    Keep in mind the high rep stuff I've listed are basically fluff exercises with very light weights for more hypertrophy. I'll basically be keeping them static, only increasing the main volume work when intensity days slow down.
    I'm not training with any sport in mind, I simply enjoy lifting weights and want to look half decent, while getting very strong.

  8. #8
    Join Date
    Oct 2015
    Posts
    38

    Default

    starting strength coach development program
    And thanks for the input guys, greatly appreciated.

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