Texas Method oder 4Day - Hip Problem

[SALZMANN]

Age 37
5'10"
250lbs

Hello. I have hip pain because I don't squat enough :-)

I did the texas method for a long time. also achieved very good results I think

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


then the second child came and i couldn't manage to increase the weight every week.

Then, on Andy's advice, I switched to the 4day split that he had optimized.

I'm fine with the volume. only i made the mistake of taking the texas weights. As a result, I had to lower my weights.

but the biggest problem is. my hip started hurting again.

my acetabular cups are not properly formed from birth - too short. as a result, my legs tend to stand inwards. and through my work i often assume wrong positions.

the 3x squats a week straightened my legs every time, so to speak, and the muscles didn't become inflamed, tense...


my question is. How can I do the 4 day split with squats 3 times a week. and is it normal that my weights are a good 20% lighter than in the texas method?


or just texas method and increase weights only every 2 weeks?

thx

[Daniel Town]

damn. Awesome numbers, how long did it take to reach them?

[SALZMANN]

Sry forgot a little bit.

I train monday, wednesday, friday

Im NOT on Gear. Natural. Only BCAA and Protein. Sleep 6hrs (i know-kids) Rating 5000-6000cals

3x9 chins Not pull ups


Weights since 2009. Before good soccerplayer. Many Shit in live and became fat-unfit
then 2009 Bodybuilding Shit and learn many systems.

2017 then i began With SS and train the good way 😅😂
2019 texas

2017 old House Modificationen over 2yrs
2018 Kid 1
2021 Kid 2
Thats makes little bit hard

But i can train every workout and can Go 100% because I build my on Gym in my barn

[heinz83]

Well, you're several miles ahead of the rest of us who have 3 little kids. I wish i could sneak in a nap.

[Maybach]

Have you "run out" the Texas Method? The next phase is to drop from 1x5 on intensity day to 2x3, then 3x2, and finally 5x1, perhaps culminating in a 1RM, and then resetting weights based on the new maxes. If you're confident you can add weight every other week, then adding weight to a 2x3 should be no problem.

The change from the Texas Method to a 4 day basically just eliminates the recovery day squats, and it doesn't sound like you have scheduling or sports making that counterproductive: you could just dip over to the squat rack on Wednesday and fire off a light 2x5 without really affecting your 4 day split lifts.

[SALZMANN]

Yeah..i do now light squats 2x5 every Session .
And No, Texas only 1x5. But when i Switch i will do the 2x3/3x2/5x1