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My TM Template

Discussion in 'Strength & Conditioning Discussion' started by speedtech, Aug 3, 2010.

  1. speedtech

    speedtech White Belt

    Joined:
    Jul 22, 2010
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    Hey, I'm looking for feedback of my texas method influenced template.

    All weight in KG
    Age: 19
    Squat: 175x5 (w/ knee wraps and belt, below parallel)
    Bench: 100x5
    Deadlift: 185x5 (w/belt)
    BW: 84

    (I know, my bench is unusually low in comparison to my squat/deadlift)

    MON: (High Volume, High Intensity)
    Squat (High bar; wide stance): 5x5 @ 80% 5RM
    Bench: 5x5 @ 80% 5RM
    BB Row: 5x5 @ 80% 5RM

    Assistance:
    Pullups, Tricep Extensions, BB Curls

    *ALL SETS ACROSS*

    TUES: (light)
    Olympic Squat: 5x3 @ 50% 5RM
    OH Press: 5x3 @ 60% 5RM
    Deadlift: 3x5 @ 50% 5RM

    *ALL SETS ACROSS*

    WED: (Low Volume and Intensity)
    Squat: 3x5 @ 50, 60, 70% 5RM (RAMPED)
    Incline Bench Press: 4x5 @ 50, 60, 70, 80% 5RM (RAMPED)
    High Pull: 5x3 @ 70% 3RM (SETS ACROSS)

    Assistance:
    Pullups, Weighted Situps

    THURS: (Light)
    Olympic Squat: 5x3 @ 40% 5RM
    OH Press: 5x3 @ 50% 5RM
    BB Row: 5x3 @ 70% 5RM

    *ALL SETS ACROSS*

    FRI: (Medium Volume, High Intensity)
    Squat: 3x5 @ 60, 70, 80%, 1x5 PR, 1x8 @ 70% 5RM
    Bench: 3x5 @ 60, 70, 80%, 1x5 PR, 1x8 @ 70% 5RM
    Deadlift: 3x5 @ 60, 70, 80%, 1x5 PR, 1x8 @ 70% 5RM

    Assistance:
    Dips, Tricep Extensions, BB Curls, Weighted Situps

    SAT & SUN: OFF

    Progrssion Parameters:
    As long as a PR is made on FRI, increase the weight for all 5x5 sets for that lift on MON. PR for Squat/Deadlift should be a +5KG attempt from last week, Bench: +2.5KG If failure to PR, keep weight same for one week to re-attempt, then re-set weight if needed. Any regression in performance (> -10%) then deload (1 week, drop two most difficult sets from all exercises *all* sessions) and re-set weight.

    Any advice? It seems a bit complicated but it's not really... I always found my best gains with high frequency and training specific lifts; I never got much carryover from variants.
     

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