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View Full Version : 4 day a week Texas method.



Dylanbohn95
06-26-2015, 09:55 AM
Hey guys I'm thinking of switching over to a four day a week program due to the wear and tear that squatting three times a week and pulling heavy is having on my joints plus I have a physically demanding job on top of that(not to mention my workouts are 2hours + long). Now I'm still technically a novice meaning I'm progressing at the tune of about 2.5 lbs per workout, but like I said I'm getting too beat up. ( typing this with an ice pack on my knee).

Here is what I came up with: I pulled some ideas from practical programming and from the RTS manual

Monday: volume bench
Flat bench (x5@9)-5% load drop
Pause bench (x5@9)-5% load drop
Weighted dips (x10@9) fatigue stop

Tuesday: volume Squat
Pause squat (x5@9)-5% load drop
Conventional deadlift(x5@9)-5% load drop
Weighted chins (x7@9) fatigue stop

Thursday: intensity bench
Flat bench (x3,2,1@9) -3% load drop
Military press(x3,2,1@9)-3% load drop
LTE (x10@9) fatigue stop

Friday: intensity squat
Squat (x3,2,1@9)-3% load drop
Sumo deadlift (x3,2,1@9)-3% load drop
Barbell row (x10@9) fatigue stop

Let me know what you guys think.

Dylanbohn95
06-26-2015, 10:36 AM
Bump

ChadHydro
06-26-2015, 12:26 PM
So I actually wrote a whole series on this topic: http://forcexdist.com/2014/05/15/autoregulating-the-texas-method/

Dylanbohn95
06-26-2015, 12:49 PM
I saw that, it looks good but like I said im looking to do a 4 day split to take some of the stress off of squatting so often.

Dylanbohn95
06-27-2015, 08:35 AM
bump

j2917
06-29-2015, 12:14 AM
Now I'm still technically a novice meaning I'm progressing at the tune of about 2.5 lbs per workout, but like I said I'm getting too beat up. ( typing this with an ice pack on my knee).

Just because you technically can put 2.5 lbs on the bar a week, does not necessarily mean you should, especially if you are getting beat up. I know the SS crowd lives by "linear gains as long as possible", but what does "as long as possible" mean? Until you've plateaued? injured? I highly recommend that you give these articles a read if you haven't already:

http://www.strengtheory.com/making-your-novice-strength-training-routine-more-effective-two-quick-tips/

http://rippedbody.jp/intermediate-training-greg-nuckols/

Reason why is, as Greg points out, periodization is almost always better for lifters at any stage. If you've still got that ice pack on, there's a good chance you're pushing yourself a bit too hard and could benefit from a short deload (not necessarily no lifting, just about half the volume for a week), and starting to think about your training in terms of cycles instead of week to week. Food for thought.