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-   -   one year with the TEXAS METHOD (http://www.muscleandbrawn.com/forum/showthread.php?t=8221)

strengthseeker 12-13-2011 10:16 PM

one year with the TEXAS METHOD
 
STATS

30 Years old
5'8
180lbs
18-20% body fat

HISTORY

Trained as an upper body jockey for 10 years. Two years ago learned about STARTING STRENGTH and realized i was a beginner. I wasted 10 years. I used SS for 7 months. Tried MADCOW and burnt out quickly. Combination of starting to high of weight and recovering from fridays heavy triple to mondays top set of 5. My fault, but i'd like to see how i feel on TEXAS.

CURRENT STRENGTH


squat - 295lbs x 3 reps (last rep half squat/goodmorning)
bench - 205lbs x 5, 225lbs x 2
deadlift - 315 x 5, 335 x 1
pushpress - 135 x 5
pendley row - 165 x 5
chinups/pullups - sometimes 6, sometimes 10, mood dependent lift for me

GOALS (in one year from now)

squat - 365
bench - 245-265
deadlift - 405
pushpress - 185
pendley row - 205
chinups/pullups - bodyweight and 45lbs for 10 reps+

*I intend to log my lifts weekly as to prevent clutter and keep things cleaner.

strengthseeker 12-13-2011 10:19 PM

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

Chillen 12-13-2011 10:21 PM

First in! :)

You will do well with this journal.

Rock this place out!

:)

strengthseeker 12-13-2011 10:40 PM

Dec 5-9th, 2011
 
Monday - Volume day

Squats - 225lbs 5x5

Bench - 185lbs 5x5 (felt light, will up 5lbs next time)

Bent over rows - 135lbs 3x8(felt light, up 5lbs next time)

Chin-ups - body weight 3x6

*NOTES
: start this program light, dont **** it up like the madcow program

Wednesday - Recovery/light day

Front squat - 135lbs 3x3

OHP - 115lbs 3x3

Power cleans 115lbs 5x3

*NOTES
: This light day, really is light, almost a cakewalk. Almost feels like a waste of time

Friday - Intensity day

Squat - 275 x 6(new pr). Old pr 275x5

Bench - 205 x 5

Deadlift - 315 x 5

Chinups - bw x 9

*Note to self:
Try and remember Intensity day is not 1rep max day. Just new prs. Dont **** it up like the madcow program.

Kuytrider 12-14-2011 01:19 AM

One thing I've learned is not to be too aggressive on a 5x5 program. One week will feel easy and the next, you'll feel as if a ton of lead is on the bar. Progress smoothly, eat well, be consistent and you'll notice a big change in a few months. It looks like you've got off to a great start :mh:

Incidentally, the recovery day is essential. It should feel light!

MikeC 12-14-2011 10:04 AM

Best of luck.

BendtheBar 12-14-2011 10:08 AM

Quote:

start this program light, dont **** it up like the madcow program
Excellent. Great start. Things will get hairy pretty quickly as is.

Looking forward to seeing you make some great progress. Best of luck.

strengthseeker 12-18-2011 09:45 PM

week 2
 
Monday - Volume day

Squats - 225lbs 5x5

Press - 135x5x5

Bent over rows - 135lbs 3x8

Chin-ups - body weight 3x6



Wednesday - Recovery/light day


Front squat - 135lbs 3x3

Bench - 135x3x3

Power cleans 115lbs 5x3

Curls/abs


Friday - Intensity day

Squat - 275 x 6

Press - 140 x 5, 185 x 1(failed)

Deadlift - 315 x 5, 320 x 1

Chinups - bw x 9

BendtheBar 12-18-2011 09:50 PM

Looking strong. Hit it hard next week.

strengthseeker 01-08-2012 10:37 PM

Monday - Volume day

Squats - 225lbs 5x5

Press - 135x5x5

Bent over rows - 135lbs 3x8

Chin-ups - body weight 3x6



Wednesday - Recovery/light day

Front squat - 135lbs 3x3

Bench - 135x3x3

Power cleans 115lbs 5x3

Curls/abs


Friday - Intensity day

Squat - 295x2 (felt damn heavy, almost goodmornin it up)

Press - 140 x 5, 185 x 1(failed)

Deadlift - 320 x 1

Chinups - bw x 6

*felt like a shitty week, not motivated at all, feelin the winter blues


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