Texas Method Question

[armygirl]

First off, I am a 150lb female, and I have been lifting for about 15 months regularly, first with LP and now the TM.
I have been following the Texas Method Program's general structure for about 8 months. I lift to supplement another sport (not for powerlifting competition), so I am currently training Front squats, Overhead Press, and Deadlifts as the 3 main lifts. My question is regarding the front squats. I have been progressing nearly every week on Intensity day for about 2 months (I had a very weak front squat to begin with), and I have also been increasing my Volume day, both by 5 lbs per week. I missed one intensity day for illness. Then I missed a 5RM last Friday by losing posture slightly and dumping the bar on the 4th rep. That attempt was at 150 lbs, which I missed. So now by missing 2 Fridays, my 5x5 and my 5RM have essentially converged. My Volume day (5x5) this week was a somewhat easy 140 lbs with only 2 min rest, which is now only 5 lbs less than my 5RM set just a week ago. From your book, I understood that the intent is to increase the gap between the load for volume and intensity day, but if I simply decrease the volume day then it will be a very easy workout. I also recall reading one of your articles that said women tend to follow this trend of being able to do higher volume very close to their maxes, but this seems closer than should be normal to me. What would you recommend? Should I just continue to increase both and not worry about it, should I hold the volume steady until the intensity day gains some ground, or should I try different programming all together?(not inclined to do this last one since I am progressing well on this program, at least for now). I think that the sticking point is core strength, not so much leg strength. Would it maybe be beneficial to do some targeted assistance work?

[John Hanley]

The isometric contraction required of your thoracic spine erectors on heavy front squats is enormous.

They will fatigue well before knee & hip extensors.

I'd switch to doubles and triples for both volume and intensity.

Also, you're going to need lots of pull volume if a front squat is your primary squat.

[ludwig23]

Also, you're going to need lots of pull volume if a front squat is your primary squat.

Because the posterior chain is not enough stressed?

[Eric Larousse]

Would you be able to create enough of a hypertrophy stimulus for long term progress just doing triples, doubles, and singles on the front squat? Maybe it is different for guys? Also, what would the said pulling volume programming look like on the Front squat Texas method?

[John Hanley]

Because the posterior chain is not enough stressed?

Correct

Would you be able to create enough of a hypertrophy stimulus for long term progress just doing triples, doubles, and singles on the front squat? Maybe it is different for guys? Also, what would the said pulling volume programming look like on the Front squat Texas method?

Sure. You'd need to do 6-10 sets of 2-3 reps for volume to get the tonnage in.

I've occasionally run front-squat-centric programs.** I liked partnering front squats with snatch grip deads. So, a TM template might be:
M: FS (8x3); snatch grip deads (5x3) + upper
W: glorified dicking around
F: FS 2-3RM, then 2-3@90%, Deadlift/rack-pull 2-5RM.

Sumpin like that

** not sure why you'd choose FS over back. I did so out of boredom mostly.

[Eric Larousse]

Chad Wesley Smith told me one time that he would prefer athletes...particularly athletes who are in season that they should do the front squat primarily.(seems like a smart coach not sure if you put any stock in him) I am not going to do it myself but I was just curious what the setup would look like.

[John Hanley]

Chad Wesley Smith told me one time that he would prefer athletes...particularly athletes who are in season that they should do the front squat primarily.(seems like a smart coach not sure if you put any stock in him) I am not going to do it myself but I was just curious what the setup would look like.

I like him. He's strong; he's bright; he's a former thrower.

I can definitely see/understand his position on in-season or pre-season athletes shifting to front squats. Honestly, how crisp is 'technique work' going to be within 48 hours of 5x5 low bar squats? I can't imagine trying to - say - triple jump the day following volume squats. I'd collapse and/or tear something.

But off-season? Shit, get strong as fuck.

[Matt Bickford]

What sport to do you play that makes you compelled to front squat exclusively, if you don't mind me asking?

[Shaun]

Why do you have to do the Texas Method? As far as I am aware, it's designed for people who are primarily lifters, not as an in-season strength programme for people who compete in other sports. I think there are better options for someone in your situation that would allow the use of the squat.

I know that front squats are commonly recommended for athletes for several reasons, one of them being that it's harder to "cheat" the front squat by leaning over. It being easer to coach lighter exercises like front squats could possibly be another one. But if you have read Starting Strength you will have came across an argument for why the (low bar) squat is superior to the front squat. As John Hanley has said, in a front squat, the thoracic spinal erectors fatigue long before the legs do for many people on the front squat, probably hence why your volume day weight is almost at your intensity day weight. They also work the posterior chain far less than squats do.

I would personally recommend that you change programming and use the squat.

[MBasic]

You'd need to do 6-10 sets of 2-3 reps for volume to get the tonnage in.

M: FS (8x3);

THIS.

I used to rotate the HBS(3x5) w/ FS(5x3) week to week with a TM type template . . .it worked for awhile.
On those FS weeks, it was nice cause those times you could get some heavier volume pulling/DL's in . . . that was my thinking.

Fives ain't gonna work for hvy front squats.
Your upper back and quads crap out quick.
Then I'm curious how this comes into play for a women . . . how heavyish triples (5x3's) are recommended for women over the heavy 5's (3x5's) at a certain point in their progression.
Because of that female "recruitment stuff" (or whatever) . . . tell's us she should be doing 9-10 doubles? (note question mark)
but then its that going to be enough time under the bar per set? may not be, ehem, optimal.

Also, OP:
Front Squats are kinda like the overhead press IMO . . . as far as week to week increases/jumps . . . very slow small increments . . . like watching grass grow (i.e my OHP grow)