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Texas Method, What to change ?
Hi, I am 26 years old, 5'10", 192.5, running the Texas Method for 14 Weeks at the moment.
Started with:
Squat : 275 x 5
Deadlift : 345 x 5
Bench Press : 185 x 5
Press : 125 x 5
Power Clean : 165 × 3
Chin Ups: 3x12 @ Bodyweight
Now :
Squat : 345 x 5
Deadlift : 415 x 5
Bench Press : 220 x 5
Press : 144 x 5
Power Clean : 200 × 3
Chin Ups : 3x8 @ 35Lbs
I run it like that so far :
Volume :
Squat 5x5 @ 90%
Bench 5×5 @ 90%
Power Clean 5x3
Recovery :
Squat 2x5 @ 80% of Volume Day
Press 3x5
Chin Ups 3xMax @ adding 2.5 each time.
Back Extensions @ 3x15
Intensity :
Squat 1x5
Bench 1x5
Deadlift 1x5
I changed one thing and is that I am not alternating between the bench and the press, I am benching 2 times a week every week. But as you can see, I kept it very very basic.
I have few Questions of what to do next :
1) Squat got very very very hard, about RPE 9.5 I am wondering if it's a good time dropping to 2x3.
2) Bench Never been better, the 220 feels easier than the 185, Haha, I think to stay with 1x5.
3) Deadlift are super tough, a good technique is hard to keep.
I think of dropping to 2x3 as well but more importantly, change the power cleans to some deadlift variation or deadlift.
and advice on this one ? in terms of which varation, and how many sets, reps and percentage?
4) Shoulder Press is on his best ever but the last 2 workouts was about RPE 10, I rested about 9-10 Min between sets, more than the volume day squats.
Just to remind you, I am pressing once a week for 3x5, adding weight each week of course, have no idea what do next with this one, I would love to get some help here too...
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RPE is meaningless bullshit. Answer these first: The First Three Questions | Mark Rippetoe
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Thank you Rip, appreciate your respond, I am not using RPE, butI used it here used just to try illustrating you guys how hard the sets are.
And I read all of your work, including practical programming and starting strength 3rd edition.
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Your perception of how hard the sets are is meaningless. It is always unreliable, as video will show. But you did not answer the questions.
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I’m going to agree with Rip here. Every meet lift I’ve filmed looked way easier than it felt.
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1) Squat And Bench rest times are : 5-8 Min on VD.
Press and Power Cleans rest times are : 8-10 Min.
2) Increases of 5 Pounds on the Squat and Deadlift ID, and 2.5 on the Bench.
3) I eat around 3900-4100 Calories a day.
But I know I can sleep better...
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Gain 20 pounds, and rest 10 minutes between sets. You might sleep better if you drink a glass of milk before you go to bed.
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