Novice to Intermediate

[Sean Plant]

Ive just transitioned from the novice program to the split routine or “four day Texas method” and am now in the second week.

The split looks like this:
Monday:
Press/Bench 5x5
Pin Press (eyebrow level)/close grip bench 1x5/3x5
Chins 3xfailure

Tuesday:
Squat 5x5
Power Clean 5x3

Thursday:
Press/Bench 1x5
Bench/press 3x5
Chins 3xfailure

Friday:
Squat 1x5
Deadlift 1x5

How does this look?
I’m actually considering switching to the 3 day Texas method as I feel like I’m detraining already after only a week in.

Thoughts??

[Michael Wolf]

It looks fairly reasonable though some info is left out, such as the progression plan, and the off-sets of volume and intensity and such, which are important at this stage.

On Mondays, do you pin press on volume bench week and close grip bench on volume press week?

[Sean Plant]

I’m just following the program as it’s detailed in the book. No I pin press on press day and close grip on bench day.

I’ve decided to lay off the rest of the week as it’s not working for me. I should have gone on to the 3 day Texas method instead. That will mean I’ve done one and a half weeks of the four day split after the LP finished. How should I get back on track?

[chrisza]

If your already wiped out 2 weeks in, I would guess you started way too heavy.

[Andy Baker (KSC)]

I’m just following the program as it’s detailed in the book. No I pin press on press day and close grip on bench day.

I’ve decided to lay off the rest of the week as it’s not working for me. I should have gone on to the 3 day Texas method instead. That will mean I’ve done one and a half weeks of the four day split after the LP finished. How should I get back on track?

You said "It's not working for me" - but we can't get you back on track without knowing where you struggled? Missing reps across the board? On volume day? Intensity day? The problem is likely in the details of the numbers not in the 3 day vs 4 day split.

[Sean Plant]

The movement pattern of the squat has just gone having dropped a day.