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The Texas Method Intermediate Program Model: Edit
Monday
High Volume and Moderate Intensity
ie. 5 work sets of 5 acrossAssistance 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
5×5. Attempt up to 3 weeks in a row.
http://startingstrength.wikia.com/wiki/The_Texas_Method?action=edit§ion=1http://startingstrength.wikia.com/wiki/The_Texas_Method#Template_4http://startingstrength.wikia.com/wiki/The_Texas_Method?action=edit§ion=1http://startingstrength.wikia.com/wiki/The_Texas_Method#Template_4
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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.
Read More About The Texas Method HereTemplate 1Edit
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 2Edit
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 3X3Back Extension/GHR 5x10
Chin ups 3x12
http://startingstrength.wikia.com/wiki/After_Starting_Strength#Volume.2FRecovery.2FIntensity_aka_The_Texas_Methodhttp://startingstrength.wikia.com/wiki/The_Texas_Method?action=edit§ion=2http://startingstrength.wikia.com/wiki/The_Texas_Method?action=edit§ion=3http://startingstrength.wikia.com/wiki/After_Starting_Strength#Volume.2FRecovery.2FIntensity_aka_The_Texas_Methodhttp://startingstrength.wikia.com/wiki/The_Texas_Method?action=edit§ion=2http://startingstrength.wikia.com/wiki/The_Texas_Method?action=edit§ion=3
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Friday [Low Volume/High Intensity]
Squat 1X5
Bench Press 1X5
or 5X3
or 5X2or 5X1
Deadlift 1X5
Template 3Edit
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 4Edit
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 5x10Chin ups 3x12
http://startingstrength.wikia.com/wiki/The_Texas_Method?action=edit§ion=4http://startingstrength.wikia.com/wiki/The_Texas_Method?action=edit§ion=5http://startingstrength.wikia.com/wiki/The_Texas_Method?action=edit§ion=4http://startingstrength.wikia.com/wiki/The_Texas_Method?action=edit§ion=5
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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)
