My Intermediate Texas Method program

[Proteinboy]

here is what im thinking of doing for my intermediate "texas method" program, as outlined in Practical Programming by Mark Rippetoe. I would appreciate any ideas or concerns.



MONDAY(high volume day)
Squat 5x5 across
bench/OH press(they alternate every workout) 5x5 across
power cleans 5x3 across
dips 3x5 across


WEDNESDAY(low volume, low intensity)
Squat 2x5 @ 80% of monday's weight
bench/OH press 3x5 @ 80% of monday
chinups 3x5

FRIDAY(high intensity, low volume)
1x5 squat
1x5 bench/OH press
1x5 deadlift
1x5 pullups



weight is added on a weekly basis to the monday and friday workouts.
the sharp contrast in training stimulus is critical, and wednesday's workout serves as an active rest day that is supposed to aid in recovery.

On Friday's workout, the aim is to get a PR single, double, tripple, or set of 5.

i am going to start light, and take 3 weeks to build up to personal records.

i was thinking of whether is hould have power clean on monday or pendlay rows. i chose to have power cleans instead because it is considered a main lift in starting strength, while bb rows are considered assistance.

i am wondering if i should keep dips in the monday workout because it seems it would be strenuous enough without them. also, i am wondering if i should keep pullups in the friday workout, as i would imagine being tired after an intense set of squats, press, AND deadlift!

any ideas are welcome. thankyou.

 

[Karky]

I'd do the chins, it looks like an FBW, so you should hit all your muscle groups every day.

 

[Goldfish]

I haven't got myself a copy of Practical Programming as of yet (really should order a copy one of these days), but I do have a basic understanding of the Volume/Recovery/Intensity set up, so take that into account while reading my answer.

On Monday, you could could go either way with power cleans vs rows. If you're skilled enough at either, understand the pros and cons of each, and know what it is you want to get out of your training, then you should be able to opt for either. Rows you can probably get more volume out of...but cleans are cooler ^_^ You could even do power cleans, then rows instead of dips.

As for Friday's session, I think you could probably do pull ups without much of a problem. The set of squats, press and deadlifts will be intense, but it will only be 1 set per exercise. And if singles, doubles and triples are permitted, then they may actually be even less exhausting.

 

[Proteinboy]

thanks for your responses.

i will probably end up doing both of them, 1 per day, and simply alternating them from the monday workout and the wednesday workout.

if on monday i do power cleans, then wednesday i will do rows(light of course). then next week, i will do rows on monday, and power cleans on wednesday.

il probably alternate them like the bench press and press.

i am wondering if i would be focusing on too many exercises at one time though. perhaps i should keep it more basic.

currently, i would be doing
squat
bench press
press
dips
power clean
pendlay rows
deadlifts
pullups

thats 8 exercises. thats kind of a lot. maybe i should just stick to
squat
bench press
press
power cleans
deadlifts
pullups

and then i will add in dips and pendlay rows if i see that i need more volume on mondays or if i need some assistance for pressing like dips.

ideas?