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Old 01-30-2011, 01:39 PM   #4
Carl1174
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The Texas Method Intermediate Program Model

The Texas Method - Intermediate Program

http://muscleandbrawn.com/forums/art...as-method.html

Monday
High Volume and Moderate Intensity
ie. 5 work sets of 5 across
Assistance work

Wednesday
Low Volume and Low Intensity
ie. 2 or 3 lighter sets of 5 @ ≈80% of 5RM
or 2 or 3 heavy sets, 3-5 reps of an accessory exercise (standing press, front squat, etc.)
Light assistance work

Friday
Low Volume and High Intensity
ie. Maxes or new PR's with heavy singles, doubles, triples, or 1 max set of 5. Sets ramped or across.
or
Speed Sets of high sets and low reps with short rest (Template 4 has examples for incorporating Speed Sets)
Assistance work



Stalling:

Stalling on Friday
Example: You missed a heavy triple on Friday's workout, but progress continues on Mondays.

Two solutions:

Retry. Reattempt the same weight the next week for 3 singles or 2 doubles. Work back up to a triple. Rotate between singles, doubles & triples or sets of 5 weekly.

or

Increase the volume on Monday. Sometimes the stress on Monday is too little to elicit progress for Friday. You need to do more work.

You can try:

1.Adding an additional work set (5x5 becomes 6x5)
2.Adding a back-off set (a set in a higher rep range done with lighter weight after the work sets are completed, ie. 5x5x300, 10x250), or,
3.Reduce the reps range while increasing the sets and increasing the weight (5x5x300 becomes 8x3x315)
Get creative. Find a way to slightly increase the volume on Monday.

Stalling on Monday
Example: You did 5 sets of 5 reps, but only achieved 3 reps in the last 2 sets. Failure occurs on Friday with new PR's as well.

Three solutions:

Retry. Reattempt the same weight the next week. Get the 55. Attempt up to 3 weeks in a row.

or

Reduce the volume on Monday. Sometimes the Monday’s workout is too stressful. You need more time to recover.

You can try:

1.Dropping a work set or two (5x5 becomes 4x5 or 3x5)
2.Reduce the rep range, while keeping weight the same (5x5x300 becomes 5x3x300)
3.Reset the weight by 5-10% and work your way back up.
Get creative. Find a way to slightly reduce the volume on Monday.

or

Reduce the volume/intensity on Wednesday. Wednesday should be kept light to help you maintain your fitness without accumulating much fatigue. You may have gotten too ambitious with your Wednesday workout and will need to scale it back a bit.

Template 1
Monday [High Volume/Moderate Intensity]
Squat 5X5
Standing Press 5X5
Bench Press Assistance
Power Clean 5X3 (or Bentover BB Row 3x8)

Wednesday [Low Volume/Low Intensity]
Front Squat 3X3
Back Extensions or GHR 5x10
Chin ups 3x12

Friday [Low Volume/High Intensity]
Squat 1X5
Bench Press 1x5
Press Assistance
Deadlift 1X5


Template 2
Monday [High Volume/Moderate Intensity]
Squat 5X5
Bench Press 5X5
Power Clean 5X3 (or Bentover BB Row 3x8)

Wednesday [Low Volume/Low Intensity]
Front Squat 3X3
Press 3X3
Back Extension/GHR 5x10
Chin ups 3x12

Friday [Low Volume/High Intensity]
Squat 1X5
Bench Press 1X5
or 5X3
or 5X2
or 5X1
Deadlift 1X5


Template 3
Monday [High Volume/Moderate Intensity]

Squat 5X5
Push Press 6X3
Power Clean 8X3

Wednesday [Low Volume/Low Intensity]
Back Squat 2X5 (@80% of 5RM)
Press 2X5
Back Extension/GHR 5x10
Chin ups 3x12

Friday [Low Volume/High Intensity]
Squat 1X5
Push Press 1X1 (Ramping to a max single)
or 1x2
or 1x3
Deadlift 1X5
or 2x3
or 3x2
or 5x1


Template 4
Monday [High Volume/Moderate Intensity]
Squat 3X8
Bench Press/Press 3X8 (Alternating)
Assistance work
Deadlift 1x5

Wednesday [Low Volume/Low Intensity]
Front Squat 3x3
Press/Bench Press 2X5 (@80% of 5RM) (Alternating)
Assistance work
Back Extension/GHR 5x10
Chin ups 3x12

Friday [Speed Sets]
Box Squat, 8-12 doubles with 45-65% of 1RM (1 min. rest)
Speed Bench Press/Press, 8-10 triples with 50-60% 1 RM (1 min. rest) (Alternating)
Deadlift, 6-10 singles with 40-50% 1RM (30 sec. rest)

Last edited by BendtheBar; 01-30-2011 at 03:06 PM.
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