View Single Post
Old 12-13-2011, 10:19 PM   #2
strengthseeker
Junior Member
New Brawn
Points: 1,146, Level: 18 Points: 1,146, Level: 18 Points: 1,146, Level: 18
Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Dec 2011
Posts: 16
Training Type: 5x5
Fav Exercise: squat
Reputation: 310
strengthseeker is off to a good startstrengthseeker is off to a good startstrengthseeker is off to a good startstrengthseeker is off to a good start
Default a brief description of the texas method

Intermediate Program/Size and Strength Focused Program

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 PRs 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

Template Example

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

Badda Bing Badda Boom
strengthseeker is offline   Reply With Quote