4-Day Old Man Texas Method

[MatzeXtrem]

Hi barbell friends

Male, 42, 6,2 and 116kg bw. (goal 92kg)

Running the NLP to this for 5 reps:

SQ 140kg
DL 180kg
B 100kg
P 60kg

Is it now wise for me as an advanced and older lifter to follow the 'Old Man Texas Method' for 4 days while on a diet? Are there any suggestions for improvement?

Monday:
- Squat (Intensity) 1x5
- Deadlift (Volume) 3x5
- RDL 3x8

Tuesday:
- Bench Press (Intensity) 1x5
- Press (Volume) 3x5
- Chins 3x8
- Rolling Dumbbell Extensions 3x10

Thursday:
- Deadlift (Intensity) 1x5
- Squat (Volume) 3x5
- RDL 3x8

Friday:
- Press (Intensity) 1x5
- Bench Press (Volume) 3x5
- Barbell Rows 3x8
- Rolling Dumbbell Extensions 3x10

Thanks!

[Mark Rippetoe]

Practical Programming for Strength Training, 3rd edition – The Aasgaard Company

[Maybach]

Is it now wise for me as an advanced and older lifter to follow the 'Old Man Texas Method' for 4 days while on a diet?

No. No man. Why would it? That's like three checks against it.

This is not a Texas method of any description.

Power cleans are not optional.

[Griffin727]

Hi barbell friends

Male, 42, 6,2 and 116kg bw. (goal 92kg)

Running the NLP to this for 5 reps:

SQ 140kg
DL 180kg
B 100kg
P 60kg

Is it now wise for me as an advanced and older lifter to follow the 'Old Man Texas Method' for 4 days while on a diet? Are there any suggestions for improvement?

Monday:
- Squat (Intensity) 1x5
- Deadlift (Volume) 3x5
- RDL 3x8

Tuesday:
- Bench Press (Intensity) 1x5
- Press (Volume) 3x5
- Chins 3x8
- Rolling Dumbbell Extensions 3x10

Thursday:
- Deadlift (Intensity) 1x5
- Squat (Volume) 3x5
- RDL 3x8

Friday:
- Press (Intensity) 1x5
- Bench Press (Volume) 3x5
- Barbell Rows 3x8
- Rolling Dumbbell Extensions 3x10

Thanks!

I'm 28 and I know I would over train on deadlifts with thay much volume even if I did some major off sets. Ik 42 isnt old but thats a ton of pulling. Look up some HLM programs at 42 those would be great. HLM is also in the grey book fyi.

[Alexander Dargatz]

Male, 42, 6,2 and 116kg bw. (goal 92kg)

Is it now wise for me as an advanced and older lifter to follow the 'Old Man Texas Method' for 4 days while on a diet? Are there any suggestions for improvement?

I stopped reading after this.
92kg is not a good weight for a tall man lifting weights. You should aim to get strong, not small.
Second, running a Texas Method, even 4 days old man version, is not best done while trying to lose a bunch of weight. But you don't want to lose weight!
If you are very sure you're at the end of your NLP, research how to progress from there with small changes to your current program. Don't go ahead and pick just any program that sounds good.
Read the books. There are also articles about this subject.

[Cole Gorton]

Hi barbell friends

Male, 42

Is it now wise for me as an advanced and older lifter

You are not advanced and you are not old.

[MatzeXtrem]

Thank you very much for all your answers. I have the grey book (in german) ;-)

I want to lose some belly fat over the next few months because 116kg is too much for me. Maybe 100kg is good.

What plan for 4 days or what HLM-program without power cleans would you recommend in which chapter and on which page?

Thanks a lot!

[Mark Rippetoe]

Power cleans are in the program for a very good reason.

[Maybach]

What plan for 4 days or what HLM-program without power cleans would you recommend in which chapter and on which page?

None of the programs in the Grey book are intended to be used out of the book. Reading the entire book cover to cover will impart the principles needed to design your own program. Without being your coach, and knowing the full details of your programming, that is all anyone on this board can give you.

If you want to lose weight, at those numbers, this is not the place to be doing it. At your height, you still need to get those numbers up. We're going to tell you to keep going until your bench is at least at your bodyweight. Ideally, your PRESS should be your bodyweight but that's usually a harder pill to swallow.

[MatzeXtrem]

Thank you for your advices.
You are right. I am a early intermediate.
I found the HLM-program in the grey book. I'm not sure about doing power cleans. What is the specific benefit, since I would have to learn power cleans first?

Is the general HLM an option? It is close to what I have been doing so far:

Monday:
Squat 5x5
Bench Press 4x5
Barbell rows 4x8

Wednesday
Squat 3x5
Press 4x5
Deadlift 1x5

Friday
Squat 3x5
Incline Bench press 4x5
Chins 3-5 x 5-8