Texas Method on a 4 day split

[LimieJosh]

Well, it looks like many people are contemplating starting the new year with a change in programming, and I am no different. I have been doing a variation of the advanced novice on a 4 day split, squatting twice a week and now want to start the new year on an intermediate program, but maintaining the 4 day split.

I like the thought of splitting up the volume day as I found TM too heavily weighted in terms of effort towards the first session of the week the last time I ran it. My hips also require a lot of love and pampering, and so while squatting only twice per week seems to help, it’s really the prehab type work I do on not squatting days that really help keep them in good order. What I have found is that the more days I have to be at the gym to perform a lift the more days I do the necessary prehab work. Too often I found myself not doing it on my “off days” while on a 3 day a week program. I realize that is an issue of my commitment and me needing to prioritize the prehab work, but if I can force myself to be in the gym anyway to lift the problem largely takes care of itself.

That’s the “why.” After looking through Practical Programming again it seems The Woojus Geeshaman template* would be a good fit for the “what.”. However, I have some impingement issues with my right shoulder that have periodically prevented me from benching, that although seems ok at the moment (as long as I keep my bench grip quite narrow), it is always possible to flare up again so I have a slight concern about putting it through two pressing 5X5s a week plus additional DE work.

I know Callador has run a variation of this program with success for a while so I would be interested in hearing his input, but would also be interested in hearing from anyone else who has had success running a 4 day split on TM


*For those who are unfamiliar with the template - Woojus

Monday
Bench 5X5
Press DE10X3
Chins

Tuesday
Squat 5X5
Clean 6X3
Back/hip Accessory(Back extensions & reverse hypers)

Thursday
Press 5X5
Bench DE 10X3
Pull Ups

Friday
Squat DE
Rack Pull/Haltings

[Callador]

It is a pretty good program. When I first started doing it, I enjoyed the speed work. It really helped get my bench moving, and speed deads helped with my normal deadlift as well. The biggest advantage to a split routine is that you add in the assistance work you need without doing too much in one day. Having to squat, bench, deadlift, and do assistance lifts can be too much for some people. The split helps manage that a little better.

I have made a few modifications over time, but they are specific to my needs/issues. The one thing I had to throw out was the DE bench. When the weights started getting heavier, they were really jarring my joints. I think DE bench with bands would be a better idea, that way the bar would slow down on the top. Since I don't have bands, I substituted higher rep volume days instead. I do think the DE bench got me started on the right path because it taught me to push the weight fast and aggressively. Before that time, I was a little slow. Even though I don't use DE bench now, I still push the weight fast.

What I found interesting is that the PL team I workout with does a 4 day split (upper/lower) that is vary similar to this. There are other teams that use splits too, so they do work. We still do speed deads (10x2), and that is something that powerlifters doing way back in the day. This was before people knew what DE training was all about. I know some people do 12-15x1 now, and that is probably good too. We don't do DE bench or squat, but I do think that they have merit. The best thing is to try it for 3 months and see what happens.

I also ended up putting pressing (or incline bench) into the second lift position. Rip's program has you alternating first/second position. For all around strength this probably isn't a bad idea. For powerlifting, I think bench should be in the first position, and the other work should be secondary. For someone interested in strongman, maybe they would reverse that or just alternate the lifts per the original program.

So to sum it up, yes I do think that split routines are great for strength training. Deadlifting 2x per week when starting (eventually 1 day speed/one day heavy) will not make you explode. I remember when that thread went wild! :-) 2x per week for squats is good too, and many successful programs have people squatting 2x per week. You can do the program with the dynamic effort work (or leave it out). If you choose to leave it out, then you would do the normal volume/intensity programming instead.

I hope this helps.

[williamlexcrawford]

This isn't a critique, I'm mostly just curious about DE pressing after volume benching and visa versa. How much gas are you going to have left to do DE sets afterward?

[MikeC1]

That looks like a fun routine! I would suggest adding some light pressing and benching on Tuesday and Friday. Out of curiosity, how heavy would Friday's squat be compared to Monday's?

[Aslin]

Nice routine from what I can tell. I was just wandering at what stage you guys were at when you decided to add the extra day. My monday session is getting really long, and I would love to split it much like this (without the DE work). But my lifts are still all going up nicely... I hate changing programming, very jarring.

[sking1001]

So is there no max effort on this template? That's interesting. I'm doing a 4-day TM now, and funny enough, I'm doing well on the volume days, but I tend to dread the ME days more. Maybe because I get so nervous. I guess I'm weird.

[Mac Ward]

DE is dynamic effort and is in fact the Max effort.

When I was doing the TM, I found that I dreaded the work of the volume days, and feared failure on the DE or ME days.

[Timothy]

In PP it says DE initially replaces ME days, but when the wait is appropriately substantial DE should transition into VOLUME day and ME should be brought back.

[Mac Ward]

In PP it says DE initially replaces ME days, but when the wait is appropriately substantial DE should transition into VOLUME day and ME should be brought back.

You are correct - I should have said - "I think he is doing ME where he has indicated DE." This is a trend I have read throughout the board.

[hatmanii]

Rip gave me a program consisting of...

Day 1 Squat 5x5, Bench 5 singles
Day 2 Press 5x5, Deadlift 1x5
Day 3 Squat 5 singles, Bench 5x5
Day 4 Powercleans 5x3, Press 3rm

I did this for a stint whilst going through HAZMAT training for work. Worked well, kept the volume split up while still allowing for some heavy work with the singles and RM. Substitute varying intensity rep schemes for flavor.

-Hat