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Unclear about the Texas Method

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Unclear about the Texas Method

Postby Halical » Sat Jan 19, 2008 10:36 am


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Hi all,
Been lifting since march of '07 and recently switched to an intermediate routine after starting with a pull-push-squat routine and transitioning to rippetoes starting strength novice routine 2 months ago.  After reading "practical programming" i've decided that its now  time to move onto an intermediate routine.  The one that i choose was the TEXAS METHOD.
So basically i have two questions.:
1.  What exactly is the difference between doing a 5x5 (the work sets) and a 1x5(the PR set)?  Or even a 3RM,2RM for that matter?  And on those Max effort days, should you be doing multiple sets of triples, doubles and singles?
The reason i'm asking this is because i am not too familiar with Max Effort lifting.  It just seems that fridays (the intense days) aren't that hard because of the low volume when compared to the work and light days.
2.  I just want to check to make sure i set up the routine correctly
WEEK 1
Mon (work) - Squat 5x5, Bench 5x5, Chins 6-10 x 3, Power Cleans 5-8 x 3
Wed (light) - Front Squats 3x3, Press 3x3, Rows 3x3, Dips 8x3
Fri (intense) - Squat 1x5 (or 3RM, 2RM, 1RM), Bench 1 x 5 (or 3RM, 2RM, 1RM), Power Cleans (5 x 2), Pullups 8x3
 
WEEK 2
Mon (work) - Squat 5x5, Press 5x5, Chins 6-10 x 3, Rows 5x5
Wed (light) - Front Squats 3x3, Bench 3x3, Power Cleans 5 - 8 x 3, Dips 8 x 3
Fri (intense) - Squat 1x5 (or 3RM, 2RM, 1RM), Press 1x5 (3RM, 2RM, 1RM), Deadlifts 5x1, 3x1, 2x2, Pullups 8x3
 
Thanks for reading this and any helpful advice you might have
Halical
StrongLifts Member
 
Posts: 1
Joined: Mon Jan 14, 2008 12:33 am

Unclear about the Texas Method

Postby Mehdi » Sat Jan 19, 2008 12:38 pm

Welcome Halical

  • 1. 5x5 is volume training, it's more stressing. The 1x5 or 1x3 or 1x2 or 1RM is lighter volume, not as stressful. However intensity is kept high, thus heavier weights. The goal is to do one heavy set on Friday, alternating between 5RM/1RM/2RM/3RM every week.

  • 2. As you have read, practical programming isnot a cookbook. There are different ways to apply the texas method. Your routine looks good, it has volume/light/intensity days, alternating exercises, ok to me.

Need advice? Check my Fitness Coaching program or post your question in the forum. Do not pm me with questions.
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Mehdi
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