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Texas Method how-to

Discussion in 'Strength & Conditioning Discussion' started by BONOSUX, Jul 23, 2010.

  1. BONOSUX

    BONOSUX White Belt

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    Hi guys,

    I've recently concluded Starting Strength and am looking to move forward with the texas method. The problem is, i have no idea how it's supposed to work.

    Here's the template i've chosen off the starting strength wiki:

    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

    Look at Monday, for example. Am i squatting 5X5 with the same weight all the way across? Do I need to worry about back off sets? How do they work?

    On Wednesday, should i continue to try to do the press heavy, and add weight each time?

    Do I do the front squats as heavy as I can or try to keep them light?

    Once it's time to add weight to the chins, do i drop the reps or keep trying to do 3X12?

    Friday, do I include back-off sets? Again, I'm unsure how they work.

    Sorry about the obvious questions. I've been doing starting strength for a while, but that doesn't mean i know dick about dick. Thanks for any help.
     
  2. PowerHungry

    PowerHungry Oh yeah!

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  3. dexbot

    dexbot chest press = sexiness

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    Answers above in red

    I uploaded a spreadsheet in my log that could be of use for you. Hope that helps.
     
  4. glennpendlay

    glennpendlay Yellow Belt

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    Good answers.
     
  5. dexbot

    dexbot chest press = sexiness

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    Thanks Glenn, would you recommend to do all the volume sets (5x5) strictly on one day?
    As I know the TM it says

    Monday: Squat 5x5, Bench press 5x5
    Friday: Squat 1x5, Bench press 1x5

    Would it be adverse to change to

    Monday: Squat 5x5, Bench press 1x5
    Friday: Squat 1x5, Bench press 5x5

    I admit I'm asking because the mondays are really demanding :icon_cry2 on the other hand they are supposed to be demanding, right?
     
  6. glennpendlay

    glennpendlay Yellow Belt

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    yeah, thats how I would start out. There is more than just the muscle to worry about, stress on the body affects everything from the hormonal system to the immune system. Everything. Having one high stress day, and one low stress and one medium stress, from a whole body standpoint, is just as important to the system as the affect it has directly on the muscle.

    At some point I am going to sit down and write a comprehensive guide to using this system. I wrote many posts on various websites about it as early as 1995, but most of it was misunderstood and bastardized. I wrote the "intermediate" chapter in Rip's book "Starting Strength" but it was edited prior to publishing and some stuff didnt make it through in a way that I thought fully explained things. I have posted on various forums since SS got popular and tried to explain things a little more fully. And, ultimately the program has been copied and tweaked by many, like the guys at Stronglifts. But I have not really got a full explanation out to the public in my own words, and I aim to do so fairly soon.
     
  7. dexbot

    dexbot chest press = sexiness

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    OK that clears up a lot thanks. I guess when one thinks about it, Bill Starr didn't follow the high-low-medium stress scheme for nothing...
     
  8. glennpendlay

    glennpendlay Yellow Belt

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    I have talked to the man, but not about that specifically. So I dont know why he programmed that way. The important thing is that it seems to work.

    The "texas method" is not something that Starr ever programmed, as far as I know. It is a system we arrived at when I coached the Wichita Falls Weightlifting team, through trial and error. It worked, and we kept doing it.

    And by the way, credit Rip or Kilgore with coming up with the name "the Texas method". I never called it that. When I wrote the initial drafts for Rips book, I didnt call it that. In those drafts, it is just called "intermediate programming". In the gym, we just called it our squat workout. Cause, thats the only exercise we really used it for.

    But there are a lot of variations on the basic idea that work. Enough variations that this method works for a LONG TIME, and can be used by almost anyone to get stonger. This is an article I need to write, fairly soon.
     
  9. dexbot

    dexbot chest press = sexiness

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    You are right, I made the Bill Starr reference because Rip refers every so often to him as one of his teachers. And so I mixed up the names without too much thinking. The programs I know from Starr all seem to have that 3 days scheme, based on intensity I guess that's why I brought them into relation.
    Actually I don't care about the programs name until today I thought it was invented in Witchita by Rip. Eh. I'm glad if if it's working for me.
    Looking forward to your article.
     
  10. glennpendlay

    glennpendlay Yellow Belt

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    Rippetoe did not originate the "Texas method" of programming. That came from Wichita Falls Weightlifting club, which trained for a while in rippetoes gym. At other times we trained at Midwestern State University, in Carla Nichols garage, and eventually got our own place.
     
    Last edited: Jul 24, 2010
  11. miaou

    miaou barely keeping it together

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    Thanks for the contribution to the forum Glenn.
     
  12. AR6

    AR6 Blue Belt

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    It looks more or less like this.
    Example. This is how it usually looks like, your numbers may be higher or lower.

    Week 1.

    Mon.
    Squat.
    Warm up sets
    5x5-270 (a bit less than 75%)

    Bench
    Warm up sets
    5x5-195 (a bit less than 75%)

    Deadlift.
    Warm up sets
    1x5-335 (about 80%)

    Wed.
    Squat
    Warm up sets
    2x5-215 (80% of Monday's work sets)

    Press
    Warm up
    3x5-115

    Chins/Glutes (Roman chair)

    Chins
    A few sets with bw

    Fri
    Squat.
    Warm up sets
    1x5-300 (This is supposed to be a 5rpm)

    Bench
    Warm up sets
    1x5-215 (Same thing)

    Power Cleans
    3x5-170

    ------


    Week 2.

    Mond.
    Squat
    Warm up sets
    5x5-275

    Press
    Warm up sets
    5x5-132

    Deadlift
    Warm up sets
    1x5-340

    Wed.
    Squat
    Warm up sets
    2x5-220

    Bench
    Warm up sets
    3x5-175 (90% of last week's 5x5 set, same thing for the press next week)

    Glutes/Hams

    Chins

    Frid
    Squat
    Warm up sets
    1x5-305

    Press
    Warm up sets
    1x5-145

    Power Cleans
    Warm up sets
    3x5-177

    -------------------
    Switch again to Squat/Bench/Dead next mond, and so on. If yu have 1.25 lbs plates good. Specially to increment the power clean and the press.
     
  13. glennpendlay

    glennpendlay Yellow Belt

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    About right. there is really no one program, its more of an idea and template than anything else.

    But if it were me, id put rows on monday, powercleans on wednesday, and deadlifts on friday. but thats just me.
     
  14. gazhatton

    gazhatton White Belt

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    Sorry to highjack the thread but i posted a few questions on here about a week back and was pointed in the direction of the texas method as a way to progress the weights. Not sure if i've misunderstood it so wanted an expert opinion on this..

    Squat 5x5
    Bench 5x5
    DL 5x5
    BOR 3x5


    Front Squat 3x3 (80-90% of weight used on day 1)
    OHP 5x5
    Powerclean 5x5
    Weighted Dips 3x5


    Squat (go for PR's 1-3RM)
    Bench (same as above)
    DL (same)
    Weighted Chins/Pullups 3x5

    Aim to add 5lb to all lifts each week and alternate the OHP and Bench each week.

    Not sure if i'm supposed to go light on the other lifts (Bench/OHP and Powercleans) on day 2 cos i'd like to progressively add weight to those each week aswell.
     
  15. glennpendlay

    glennpendlay Yellow Belt

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    that is not correct. the object is high volume on monday, a bit of rest on wednesday, then high intensity on friday. That is the template.
     
  16. gazhatton

    gazhatton White Belt

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    ok thanks.
     
  17. glennpendlay

    glennpendlay Yellow Belt

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    Try this.
     
  18. gazhatton

    gazhatton White Belt

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    Nice one Glen. I'll be giving that a go, appreciate the help.
     
  19. BONOSUX

    BONOSUX White Belt

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    Hi, Glenn. First, thanks for all your insight and input.

    Second, would you recommend this routine over the one I posted in the OP?
     

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