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Thread: Texas Method

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    Texas Method

    This is going to by my Texas Method Journal.

    I have a lot of interest in hypertrophy as well so you will see a lot of hypertrophy work included in this bulk journal

    I was going to start Texas Method before (in my previous journal) but I Instead tried 5/3/1 and realized that my body did not react so well to that for my current level.

    My previous journal is here http://forum.bodybuilding.com/showth...#post897135671
    In that journal you can see photos of essentially what my body looks like right now.

    During my last journal I got a groin pull which I'm still currently recovering from, but I'm going to work through it.

    I'll my post my workouts as I perform them. Workout days will be Sunday, Tuesday, and Thursday. I plan to update this journal the day of workouts or the day after depending on time constraints.
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    Registered User Sinaku5's Avatar
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    I plan to have my workouts laid out as follows;

    Starting weights will be as follows
    Squats volume day will be 230 lbs. Intensity will be 250 x 5

    Bench volume day will be 215 lbs. Intensity will be 235 x 5

    OHP volume day will be 125 lbs. Intensity will be 135 x 5.

    DL will be starting at 285 x 5.


    Workouts will be;

    VOLUME DAY
    Squats
    5x5
    Bench/OHP
    5x5
    DL
    1x5
    Hack squats
    3x12
    Leg Extension
    3x12
    Dips
    2x8
    Incline Press
    3x12


    Recovery Day
    Squats
    2x5 (80 percent of Monday's weight)
    Press/Bench
    3x5 (90 percent of Last Press/Bench sessions weight)
    BB Rows
    3x8
    Pull - ups
    3x 10
    DB OHP
    3 x 12
    Rear delt flies
    3 x 15
    Seated Rows
    3x12
    Close grip Pull Downs
    3x12
    Back extensions
    5x10

    Intensity Day
    Squat
    1 x 5
    Bench/OHP
    1 x 5
    Power Clean
    5 x 3
    SLDL
    3x12
    Lying Hamstring Curl
    3x12
    BB Curl
    3x 10
    DB Curl
    3 x 12
    CGBP
    3x 10
    Lying extensions
    3x10


    ...The madness begins in one day
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    Rise Of The Weak Squatter GinjaNinja85's Avatar
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    In! My first thought was holy volume day. Then I saw all your other days and thought 'fu**' LOL. Hope you can handle this. Volume day looks particularly brutal. Did you know DL is usually done on intensity day?

    If your overhead pressing on vd and id will you still do DB OHP on recovery day? That's a shi* ton of shoulder work man. Still, can't wait to see how it goes!
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    Originally Posted by GinjaNinja85 View Post
    In! My first thought was holy volume day. Then I saw all your other days and thought 'fu**' LOL. Hope you can handle this. Volume day looks particularly brutal. Did you know DL is usually done on intensity day?

    If your overhead pressing on vd and id will you still do DB OHP on recovery day? That's a shi* ton of shoulder work man. Still, can't wait to see how it goes!
    yeah i know its a **** ton of volume. im going to start today.

    in practical programming on of rippetoes clients examples are outlined for the Texas method and it puts dl on volume day so it can fo either way.

    my assistance lifts for shoulders and chest will correlate with the rotation of bench/ohp. so if i press on volume day ill put the db ohp there too and vice versa.

    thanks for subbing ill let UK how it goes
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    WOW.

    Well its safe to say that I love the way Texas Method's volume day feels. The 5x5 is just brutal and when you throw in the extra hypertrophy assistance that I threw in its beyond brutal.

    Todays workout:


    VOLUME DAY
    Squats
    235x5

    Bench
    220x5x5

    DL
    295x1x5

    Hack squats
    180x3x12

    Leg Extension
    45x3x12

    Incline Press
    115x3x12


    For some reason my gym didn't have the belt with the chains that lets you attach weight onto your dips/pull-ups (even tho its usually out) so I skipped dips for today. I'm planning on buying a Dip belt soon tho cuz of that bull****.

    Next day... Recovery
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    Recovery Day
    Squats
    190x2x5

    OHP
    115x3x5

    Pendalay Rows
    135x8

    Pull ups
    BWx2x10

    RD Flies
    5x3x15

    Seated Cable Rows
    100x3x12

    Back extension
    25x4x10

    DB OHP
    40x3x12

    Shrugs
    50x2x15
    55x1x15

    I upped Shrugs becasue they felt too easy.

    Next day...INTENSITY DAY
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    On a side note; On Volume Day I burned 3243 calories



    I'll upload the calories burned on recovery day and Intensity day after I get em.
    Last edited by Sinaku5; 09-04-2012 at 03:00 PM.
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    Holy **** I burned a ton of calories on Recovery Day...

    I did take the dog for a swim tho with the armband on so maybe thats why. I'll upload next recovery day as well to get a more accurate number of calories burned on that day.

    Tomorrow...Intensity!

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    When are you gonna be setting PRs in your lifts?
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    Originally Posted by GinjaNinja85 View Post
    When are you gonna be setting PRs in your lifts?
    ]

    Every week I'm upping the weights by 5lbs on volume and intensity days on the compound lifts.

    Today was interesting...some bros at the gym totally failed while hitting on a girl lol, she came and talked to me afterwards...felt alpha

    Workout wasn't as good as I expected...I felt a little out of it, like I may not have been warmed up enough...regardless my workout consisted of the following.

    Intensity
    Squats
    250x2x3 - I accidentally loaded the bar up with 255 and began squating that which I think threw me off...I'm going to try for 255x1x5 next intensity session.
    Bench
    235x2x3 - I'm going to go for 240 x 1 x 5 next intensity session. If I continue to have trouble getting the 5 rep maxes, then I'll just stick with two sets of 3 for my intensity sessions.
    PC
    145x5x3
    RDL
    145x3x10
    Lying hamstring curl
    25x2x12
    35x1x12
    Straight bar curl
    70x3x10
    DB curl
    25x3x8
    Lying tricep extension
    75x3x10
    CGBP
    125x3x12

    Not the best session for me. Too many bros walking around distracting me and getting in my way with their BS.

    I ordered an MP3 player the other day and when I get that in the mail (sometime soon I expect) then I'll stop using my phone as my MP3 player and as a video camera to record form, etc.

    I also may buy a belt for my intensity day. Doesn't sound like a bad idea to me...

    Next session is volume in a few days.
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    Volume Day
    Squats
    240x5x5



    OHP
    125x5x5 - The very last rep of the last set I missed...so I racked it and did one more rep. I'm going to attribute the missed rep to stress or something; If I got 24 I could have gotten 25. I'm still going to up the OHP on the next session still.



    DL
    300x5 <----I struggled with these for some reason. The bar kept falling out of my hand...as soon as I put some paper towels between the bar and my hands we were good to go again; I'm going to stay here for the next session and upload a video of it next session.

    Hack squat
    190x3x12

    Leg extension
    55x3x12

    DB OHP
    45x3x12 - I also missed the last rep of the last set on these... My goal for next time? Destroy the BB OHP and DB OHP for all reps.

    Shrugs
    55x3x15

    Lying Leg Curls
    35x1x12
    40x2x12


    ----------------------------------

    On intensity day I burned ~3100 calories...on my off days I burn about 2500.

    I'm going to cycle my calories while maintaining a constant bulk.
    I.e. On Volume Day I will have ~3700 calories, on Intensity Day I'll have ~3600 calories, I need to find out how many calories I burn on Recovery days, but more than likely I will have ~3400 calories. On off days I'll have ~2800 calories.
    Last edited by Sinaku5; 09-09-2012 at 12:44 PM.
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    Recovery Day
    Squats
    195x2x5

    Bench
    200x3x5

    Pendaly Rows
    135x3x8

    DB Rows
    25x3x15

    Seated Cable Rows
    100x2x12
    120x1x10

    Back Extension
    25x4x10

    Incline BB Press
    120x3x12

    Pull-ups
    2x10 <----these felt especially good. Felt easy...I'll do 3 sets next time.

    Shrugs
    55x3x15

    Then I messed around with some face pulls. Nothing serious in weight, just for rehabing of my shoulder...

    On the recovery day I burned ~3000 calories, and had 3500.

    Intensity is next...
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    Intensity
    Squat
    255x1x5

    OHP
    This just sucked. all I could do was 125x2x4...I really think the squats took it all out of me.
    I'm going to up the weight to 130x5x5 on the next volume session and push for the 140x1x5 for the next session...if that still stalls then I'll lower the weight by a few on my volume days to allow for progression on my intensity days. I really think it was just a fluke. I may also do my OHP first...not sure tho yet.

    PC
    140x5x3

    BB Curl
    70x3x10
    DB Curl
    25x3x8

    Lying Curl
    75x3x8
    CGBP
    125x1x12
    130x2x12

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    My log
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    VOLUME DAY

    EVERY LIFT TODAY FELT ESPECIALLY TOUGH...but i still set PRS Hell yeah!

    Squats
    245x5x5

    Bench Press
    225x5x5 <----this was not perfect. On the 5th rep of the 3,4, and 5th sets I had to rack the weight and do one more lift. I will stay here next time.

    DL
    300x1x5 <----this felt OK. I'm going to up it by 5lbs.

    Hack Squats
    200x3x12

    Dips
    55x2x7

    Lying Leg curls
    45x3x12

    Everything felt tough which leads me to believe that I was just off this day. I went to the gym after meals; which I normally don't, and at a completely different time.

    I STILL SET PRs tho

    We'll see what happens next time.
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    Holy fu** dude those squats looked like the hardest squats ever. I can't believe you made them all. Brilliant effort. Good job hitting PRs and good job all round.
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    Recovery day was...recovery day.

    I'm uploading this from class so I don't have my workout journal on my lifts, but I can throw in a few notes.

    Intensity Day
    Squats
    260x1x5

    Bench
    240x3
    240x2

    BB Curl
    80x3x8
    DB curl
    253x8

    Lying extension
    75x3x10
    CGBP
    135x3x10

    Notes...bench needs work. I tried setting up my bench with tips from Dave Tate's 6 week cure to bench press vid on youtube, but it needs work. My bodys not tense enough. This will be my primary item of work...my bench

    For now, here's my videos; by next week I want to see progress on my bench form so I'll upload my videos on my bench consistently.

    Holy fu** dude those squats looked like the hardest squats ever. I can't believe you made them all. Brilliant effort. Good job hitting PRs and good job all round.
    If you thought those looked tough check these out. Form looks deeper than 255 on these too.

    Squats:


    Bench
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    Rise Of The Weak Squatter GinjaNinja85's Avatar
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    Great intensity on the squats! You have a very strong core, I can't stand there with the weight on me for that long, I start folding up

    Are you trying to arch your back while you bench? You could cut the ROM down a good bit if you get a good arch.
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    Originally Posted by GinjaNinja85 View Post
    Great intensity on the squats! You have a very strong core, I can't stand there with the weight on me for that long, I start folding up

    Are you trying to arch your back while you bench? You could cut the ROM down a good bit if you get a good arch.

    Thank you sir!

    Yeah my bench is ****. That's me trying to arch my back lol.

    Im going to follow Dave tates 6 week bench press cure who to attempt to get a better arch and all over better form.

    Do you know of any good videos/tips out there for increasing bp?
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    Rise Of The Weak Squatter GinjaNinja85's Avatar
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    Originally Posted by Sinaku5 View Post
    Do you know of any good videos/tips out there for increasing bp?
    This is good but you'll need a foam roller...

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    Registered User Sinaku5's Avatar
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    Originally Posted by GinjaNinja85 View Post
    This is good but you'll need a foam roller...

    Thanks bro!

    I saw that video. I just currently only have a regular foam roller, not the smaller one he recommends starting off with in the video.

    I might have to buy something that I could use as a smaller one tho. I appreciate the tip!

    On a different note; I did find this image on someone elses log and liked it so I'm throwing it in here;



    Tomorrow is six flags...so I'm going to skip the gym and resume on Sunday .
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    PAIN IN THE GYM...I love it


    Volume
    Squats
    250x5x5
    OHP
    130x5x5
    DL
    305x1x5
    Hack squat
    210x3x12
    Leg Extension
    75x3x15
    DB OHP
    45x2x12
    45x1x10
    Shrugs
    60x3x15
    Lying Leg Curls
    45x3x12

    Deadlifts need work...too much back, not enough hammies. I may start over at 280 and work up from there.

    Next session recovery.
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    Week 3... How's the volume treating you?
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    Originally Posted by GinjaNinja85 View Post
    Week 3... How's the volume treating you?
    Its tough but that's what makes it so rewarding.

    I remember thinking "just 1 more set" when i was on ss and i was on my second set. now its a whole different beast lol.

    If you loved ss you'll love this.

    How much longer do u think till you get on Texas method?
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    Originally Posted by Sinaku5 View Post
    Its tough but that's what makes it so rewarding.

    I remember thinking "just 1 more set" when i was on ss and i was on my second set. now its a whole different beast lol.

    If you loved ss you'll love this.

    How much longer do u think till you get on Texas method?
    I'm looking forward to it. It shouldn't be too long. I think I can get my lifts up a little more with LP but I'll probably stall within a month and make the switch.
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    I'd missed your new log!
    Great job on those squats - good depth, great back position and you've got good strength driving that weight back up! I assume that groin pull has settled fully now?
    You've got great core strength as well - looking rock solid stability wise
    That bench was strong even if you haven't locked on your core and arch the same way you did for the squatting. If you get that right you'll be able to add 20lbs to your bench. All the numbers and the progression so far are looking good.

    What is your weight at the moment and how is the 'bulk' going?
    "Better to wear out than rust out!"

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    Originally Posted by GinjaNinja85 View Post
    I'm looking forward to it. It shouldn't be too long. I think I can get my lifts up a little more with LP but I'll probably stall within a month and make the switch.
    I would be ecstatic to have someone else running it! Let me know if you got any questions I can answer!
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    Registered User Sinaku5's Avatar
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    Originally Posted by fittofattofit View Post
    I'd missed your new log!
    Great job on those squats - good depth, great back position and you've got good strength driving that weight back up! I assume that groin pull has settled fully now?
    You've got great core strength as well - looking rock solid stability wise
    That bench was strong even if you haven't locked on your core and arch the same way you did for the squatting. If you get that right you'll be able to add 20lbs to your bench. All the numbers and the progression so far are looking good.

    What is your weight at the moment and how is the 'bulk' going?
    Thanks for checking in doc!

    Groin pulls settling, still not 100 percent, but its getting there.

    Thanks on the core strength and squats comments.

    I want to able to not only lift more on my bench, but also be stronger with the muscles that are utilized within the bench press.

    Do you have any tips or know of any great videos for fixing the problems you see in my bench?

    Current weight is about 190, and the bulk is going (can never complain about extra calories). My abs are slowly disappearing, but they are still visible a bit .

    Thanks for checking in!
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    Recovery Day
    I did my recovery day at my school's gym instead of the typical gym I go to. The bars felt lighter; probably 5-10 lbs lighter.

    On the bright side tho...the school had A GHR MACHINE! Hell yes! I used the GHR machine and LOVED the feeling. Also...I might come to my school's gym more often because they have a GHR MACHINE! And it was an awesome feeling to use one.


    Squats
    200x2x5

    Bench Press
    225x3x5 <--- A little higher than where my recovery day for this is supposed to be, but what the hell; I FELT LIKE IT

    Rows
    135x3x5

    DB Rows - these are going up next session, they were too easy.
    30x3x20

    Seated Cable Rows
    120x3x8

    Incline BB Press
    135x12
    135x10
    135x7

    Pec Dec
    110x3x15 <--- I experimented with this and liked the feeling

    Pull-ups
    BW
    3x8

    And FINALLY...

    GHR
    BWx3x6 <-----I LOVED THIS. What a gem of a machine.

    Intensity day here I come.

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    Registered User Sinaku5's Avatar
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    Heres a vid of my bench session:

    How do they look at 225 Doc?



    It looks a bit like my butts coming off the bench but its not.
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