Monday
BN 205 x 5 x 3
PR 105 x 8 x 3
Chin-up Bodyweight x 15 x 3
31 years old
169 lb (77 kg)
5'10"
(All figures hereinafter are in imperial units, except where stated otherwise.)
Program—4-Day Texas Method (Reduced Volume)
Monday
BP x 5 x 4
PR x 8 x 3
Tuesday
SQ x 5 x 4
Halting DL x 5 x 3
Thursday
BP x 5 x 1
PR x 3 x3
Friday
SQ x 5 x 1
DL x 5 x 1
(Conditioning and accessories as time permits.)
Goals
Reach a ~350 Wilks (USAPL Class 2 lifter) in a meet within the next 12 months, either in the 163 or the 183 lb class: http://www.usapowerlifting.com/wp-co...cations-lb.pdf
Last edited by vadnov; 08-08-2016 at 01:39 PM.
Monday
BN 205 x 5 x 3
PR 105 x 8 x 3
Chin-up Bodyweight x 15 x 3
Last edited by vadnov; 08-08-2016 at 01:39 PM.
Tuesday
SQ 275 x 5 x 4
Halting DL 275 x 5 x 3
Last edited by vadnov; 08-09-2016 at 04:18 PM.
Thursday
BN 225 x 3 x 1
PR 145 x 3 x 3
That's the same program I'm running, but I'm not dropping volume as you are. I'll be interested to see how you go. Good luck
Friday
SQ 315 x 3 x 1
DL 405 x 3 x 1
Pull-up Bodyweight x 10 x 3
Simon, thanks! I've run this before and this is probably my favorite powerlifting program. I find that I have way more energy and it fits into my schedule much better than the traditional 3-day split. If the 5 x 5 volume works for you, that's fantastic. I essentially vary the amount of sets on volume days based on RPE (between 3 and 5 sets total).
BN
210 x 5 x 2
185 x 5 x 2
PR
120 x 8 x 1
95 x 8 x 2
Chin-ups
Bodyweight x 15 x 3
Cable rows
130 x 10 x 2
Last edited by vadnov; 08-16-2016 at 04:58 PM.
SQ
280 x 5 x 3
Halting DL
315 x 5 x 2
Dumbbell curls
30 x 12 x 3
Lateral raises
12.5 x 12 x 3