4 day TM advice/green light 4 day TM advice/green light

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Thread: 4 day TM advice/green light

  1. #1
    Join Date
    Sep 2019
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    2

    Default 4 day TM advice/green light

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    6'0" 81kg (i think thats 180lbs) male, 20 year old, squat 130kg(~280lbs), bench 110kg(~235lbs) , ohp 60kg(~135), deadlift 165kg(~360) (sorry for metric units I'm from Europe), this is the template from page 181 from practical programming 3rd edition, 4 day texas method version #2. Im looking forward to using this template but I really want to include barbell shrugs (from SS youtube channel) on friday, since I really see them growing my upper back and i have the weekend to recover from them, but i feel like if i follow the template as written id have to swap them out for bb rows, and having to do chins once a week wont be enough for it to grow my lats, or so i think), so I spread the lat work around the week, i just have a question if this is an alright addition to the program. Also i dont really do power cleans and i'd rather do a lighter dl variation on the volume squat day, and is it ok to swap the variation every week (like do sldl one week, then do sgdl next week) or is this gonna fry me up, also which percentage of my dl should i use there. Also is it better to use 5s as a means of progression on the barbell row ( the template calls for 3x10)

    *Upper "easy" day
    OHP 5x5 / 3x8
    Bench 3x8 / 5x5
    LTE 4x8-12
    Chins 4 sets at RPE8 (2 reps left over until failure)
    Facepulls (light rotator cuff work)

    *Lower "hard" day
    Squats 5x5
    SLDL (dl variation ?) 2x8 (@60% conventional)
    Barbell Rows 4x8@60% (or should i go 3x5, 5x5 for better linear progression?)
    Grip (optional- if left over energy)

    *Upper "easy" day
    OHP 5x1 / 3-5Rm
    Bench 3-5RM / 5x1
    Dips 4 sets at RPE8 (2 reps left over until failure)
    Chins 4 sets at RPE8 (2 reps left over until failure)
    Facepulls (light rotator cuff work)

    *Lower "hard" day
    Squats 5RM/doubles triples
    Deadlift 5RM/1x2
    Barbell Shrugs
    Hanging leg raise (optional- if left over energy)

  2. #2
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    39,696

  3. #3
    Join Date
    Sep 2019
    Posts
    2

    Default

    So you are saying that I should follow the program as written, and get big and strong along with it, then worry about doing shrugs ? Since my upper back will increase if i increase my pulling as well if i gain weight. Then I shall listen and eat, thanks Mark !

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