Texas Method for starters
(me) Male, 48, 5'10", 240lbs
(partner) Female 35, 5'9", 240lbs
Calorie deficit 2300 calories per day using supplements and cronometer to ensure 180 grams protein. I am only losing about 1 pound per week but its working to help her drop 2-3 pounds per week and we just pkan on continuing until we are satisfied with our abs :D
We had already been "exercising" with the barbells out regularly for close to 8 years and novice linear progression ended up not working to add weight every session quickly (1 month). We are still able to add 1lb to 5lbs every week or two after 2 months of this program. Do you guys think we are missing anything or should make any changes?
Current five rep max after 2 months of modified Texas method
(me) 5RM ~ Squat - 420lbs, Deadlift - 450lbs, Overhead Press - 135lbs, Bench - 225lbs, Power Clean 5 x 3 - 135lbs
(partner) 5RM ~ Squat - 300lbs, Deadlift - 340lbs, Overhead Press - 96lbs, Bench - 135lbs, Power Clean 5 x 3 - 95lbs
Tuesday: VOLUME DAY
Squat (SQ): 5x5 (@ 90% of 5RM)
Overhead Press (OHP): 5x5 (@ 90% 5RM)
Deadlift (DL): 3x5 (@ 85% of 5RM)
Thursday: RECOVERY DAY
Squat (SQ): 2 x 5 @ 80% of Tuesday’s weight
Power Clean (PC): 5x3
Bench Press (BP): 5 x 5 (@ 90% of 5RM)
Back Extension (BE): 5 x 10
Chin-up (CU): 1x3 or Pull Downs (PD) 3x5
Saturday: INTENSITY DAY
Squat (SQ): warm-up, then work up to new 5RM
Overhead Press (OHP) : warm-up, then work up to new 5RM
Deadlift (DL): warm-up, then work up to new 5RM
Bench Press (BP): warm-up, then work up to new 5RM