4day Texas split?

[SALZMANN]

Hello, I have been training according to the Texas method for about 2 years. I just can't get the regeneration going anymore. 2 kids and too much work. now I would go on the 4 day Texas split suggested by Rip. but there are different variations. which one would be good for me? wants to keep training hard
Age 37
5'10"
250lbs

Squat
5x5 507lbs
1x5 562lbs
1x 600lbs

Deadlift
1x5 577lbs
1x 605lbs

Bench
5x5 304lbs
1x5 326lbs
1x 363lbs

Overheadpress
5x5 211lbs
1x5 231lbs
1x 265lbs

Pullups 3x9

[Andy Baker (KSC)]

Pretty damn good job here of getting strong on the TM! It's definitely likely time for a 4-day split and probably even some monthly programming (if not now then soon). Especially if you keep running into the same walls again and again.

So the basic formula I like for more advanced guys would be something like this:

Monday - Intensity Bench, Volume Press, Upper Assistance (dips, triceps, etc)

Tuesday - Intensity Squat, Volume Squat, Pull Ups / Rows

Thursday - Intensity Press, Volume Bench Press, Upper Assistance (dips, triceps, etc)

Friday - Light Squat, Intensity Deadlift, Volume Deads/Pulls

I like to consolidate ALL the hard squat work to one day and all the hard DL work to one day for bigger stronger guys. Makes recovery easier. For upper body, it tends to do well to have the frequency at twice per week for each lift. You'll still squat 2x/week here but the 2nd workout is just a light squat, which serves as a great warm up for the deadlift.

For your intensity work you probably want to start using a few more 1-3 rep sets rotated in there with 5RMs for some exposure to heavier loads. We give several examples of how to do this in the grey book. For the Deadlift volume.....you likely don't need as much as the other lifts. It might be something simple like working up to a top set of 1-3 and then doing a back off set of 5. Or sometimes what I'll do if I want more than that is something that looks like this:

495 x 3
455 x 5
405 x 5 (from a 2" deficit)

[SALZMANN]

Im in the book #2 Variation thus week
Bench5x5
Ohp 3x8
LTE 3x10

Squat5x5
Cleans5x3
Pullups3x10
Hams3x10

Bench5x1
Ohp3-5rm
Dips3x15

Squat5rm
Dead5rm
Rows3x10


OK thx. I will Test then your Variation. No Cleans and snatches anymore?