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  1. #1
    Registered User musclehead09's Avatar
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    6.5-7.5 hours of sleep on Texas Method

    Is 6.5-7.5 hrs of sleep enough on he Texas method? I literally can't sleep more than 7.5 hours as I work eve shift and take my girlfriend to school at 8 in the morning then I eat and on days I workout I go workout rigt after. I usually land around 7 hours a night.

    I used the search tool but am still wondering if this is enough for the Texas Method as its one brutal program
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  2. #2
    Registered User Jason2459's Avatar
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    Nope. Not enough sleep. Your recovery will be crap and more prone to injury. Progress will be slowed down and will be a lot harder to make progress. Are you going to let this stop you? May as well give up now then as this is the same with any real training program you do.
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  3. #3
    Registered User musclehead09's Avatar
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    Originally Posted by Jason2459 View Post
    Nope. Not enough sleep. Your recovery will be crap and more prone to injury. Progress will be slowed down and will be a lot harder to make progress. Are you going to let this stop you? May as well give up now then as this is the same with any real training program you do.
    Really? Damn if srs this is depressing. But I guess ill get injured then cuz I won't stop. Smells like sarcasm though. Are u srs?
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  4. #4
    Registered User Jason2459's Avatar
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    Originally Posted by musclehead09 View Post
    Really? Damn if srs this is depressing. But I guess ill get injured then cuz I won't stop. Smells like sarcasm though. Are u srs?
    Yes, I'm f*cking serious. You don't get enough sleep to recover and you will run into those problems. Doesn't mean you can't progress, doesn't mean you wont stay healthy, doesn't mean you can't keep pushing forward. Eat a sh*t ton, up your fats, and train hard. To me 7 hours is a lot of sleep BTW.
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  5. #5
    Registered User musclehead09's Avatar
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    Originally Posted by Jason2459 View Post
    Yes, I'm f*cking serious. You don't get enough sleep to recover and you will run into those problems. Doesn't mean you can't progress, doesn't mean you wont stay healthy, doesn't mean you can't keep pushing forward. Eat a sh*t ton, up your fats, and train hard.
    Alright thanks. And oh wow okay to 7 hours being a lot. should I continue to do Texas Method or switch to slower progression like 5/3/1? I read that'd be more suitable for someone with bad recovery. I'd hate only lifting heavy for each lift once a week tho
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  6. #6
    Keeping it simple 817boy's Avatar
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    Originally Posted by musclehead09 View Post
    Really? Damn if srs this is depressing. But I guess ill get injured then cuz I won't stop. Smells like sarcasm though. Are u srs?

    I read on the SS forum that 5/3/1 is suitable for people with bad recovery. It's much slower progress which sucks but should I do that?
    Try to get more sleep if at all possible, even a nap in the middle of the day if you have that luxury. I think you will be ok on 5/3/1 but Texas Method requires alot of recovery.
    It surprises me how many people refuse to buy equipment from Elitefts because its too expensive but they will buy equipment from their competitors, then continue to go on EFS website to educate themselves for FREE
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  7. #7
    Registered User Jason2459's Avatar
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    3/5/1 done right shouldn't be easy either. No training should be.
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  8. #8
    Registered User musclehead09's Avatar
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    Originally Posted by 817boy View Post
    Try to get more sleep if at all possible, even a nap in the middle of the day if you have that luxury. I think you will be ok on 5/3/1 but Texas Method requires alot of recovery.
    If love to do that. But my mom had 3 strokes and now has dementia so I'm taking care of her after taking my girl to school and while not at work or working out. If I can get a nap I will. But okay I guess 5/3/1 is more suitable for me. Will be vey slow progress but at least it'd be steady I'd think
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  9. #9
    Registered User musclehead09's Avatar
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    Originally Posted by Jason2459 View Post
    3/5/1 done right shouldn't be easy either. No training should be.
    I read since it is slower progression with nothing on it being like volume day for TM it'd be a little easier on recovery
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  10. #10
    IPF4LYFE arian11's Avatar
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    Originally Posted by musclehead09 View Post
    If love to do that. But my mom had 3 strokes and now has dementia so I'm taking care of her after taking my girl to school and while not at work or working out. If I can get a nap I will. But okay I guess 5/3/1 is more suitable for me. Will be vey slow progress but at least it'd be steady I'd think
    Well it sounds like you can't change the amount of sleep you get, so there is no point to worry about it. Your only option seems to be to put 100% effort into TM for an extended period of time and see what happens.
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  11. #11
    Registered User musclehead09's Avatar
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    Originally Posted by arian11 View Post
    Well it sounds like you can't change the amount of sleep you get, so there is no point to worry about it. Your only option seems to be to put 100% effort into TM for an extended period of time and see what happens.
    Yeah will do then. Ill start eating a **** ton more
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  12. #12
    Registered User xRequiem's Avatar
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    I get as little as 3 hours of sleep at times since I work nights and have a family to take care of during the day.

    Has it effected my lifting? Possibly. Have I missed a single squat rep in the last 3 months? **** no.
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  13. #13
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    I get as little as 3 hours of sleep at times since I work nights and have a family to take care of during the day.

    Has it effected my lifting? Possibly. Have I missed a single squat rep in the last 3 months? **** no.
    Good **** man! F*ck yeah. What % for ur volume day did u start out at? My max is 265 and I stared yesterday at 205 for 5x5 and it was so freaking hard yet the last 2 sets were easier than the first 3! 205 is 77% of my max 265
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  14. #14
    Registered User xRequiem's Avatar
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    Originally Posted by musclehead09 View Post
    Good **** man! F*ck yeah. What % for ur volume day did u start out at? My max is 265 and I stared yesterday at 205 for 5x5 and it was so freaking hard yet the last 2 sets were easier than the first 3! 205 is 77% of my max 265
    My 5rm last week waqs 345 so my VD is 290 which is 84% This weeks 5rm is 350 so I bumped to 295 VD which is 85%. Try to stay around 82-85% when you first start, if intensity day becomes very difficult(epic grinders) increase VD percentage a little to maybe 83-86% etc

    You shouldnt be basing anything off your 1rm though.
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  15. #15
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    My 5rm last week waqs 345 so my VD is 290 which is 84% This weeks 5rm is 350 so I bumped to 295 VD which is 85%. Try to stay around 82-85% when you first start, if intensity day becomes very difficult(epic grinders) increase VD percentage a little to maybe 83-86% etc

    You shouldnt be basing anything off your 1rm though.
    Ahh sh*t. I have to recalculate then. Thanks for the advice. I just layed down for 30 minutes an shut my eyes while my mom was yelling. So wasn't sleep but rest is good enough. I feel good now

    Do u always stick to a 5Rm on intensity days? DO u ever go for multiple sets of 1-3 reps?
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  16. #16
    Registered User xRequiem's Avatar
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    Originally Posted by musclehead09 View Post
    Ahh sh*t. I have to recalculate then. Thanks for the advice. I just layed down for 30 minutes an shut my eyes while my mom was yelling. So wasn't sleep but rest is good enough. I feel good now

    Do u always stick to a 5Rm on intensity days? DO u ever go for multiple sets of 1-3 reps?
    I'm going to try and stay withs 5s for as long as possible. i've seen people at similar bw make it up to mid 400s on 5s so theres no reason I shouldn't be able to! Progressing on 3s would be the next step though.

    check out /jv/ and ripCJ's logs.
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  17. #17
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    I'm going to try and stay withs 5s for as long as possible. i've seen people at similar bw make it up to mid 400s on 5s so theres no reason I shouldn't be able to! Progressing on 3s would be the next step though.

    check out /jv/ and ripCJ's logs.
    Okay sounds good. With this being my first week should intensity day be a 5 RM or should I build up to getting to my 5RM over a few weeks? I'd think it make sense to start with the 5RM this week on Friday because that's what intensity day is about
    Last edited by musclehead09; 02-12-2013 at 09:45 AM.
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  18. #18
    Registered User xRequiem's Avatar
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    Somewhere in the 235-250 range should be a good starting point since you did 205 5x5.
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  19. #19
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    Somewhere in the 235-250 range should be a good starting point since you did 205 5x5.
    Yeah ill do 240 since 241 x .85 Is 205...perfect man thanks! Guess ill do 175 for 5 on bench cuz I used 150 for 5x5. 180 is around my 5rm on bench so this is good.
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  20. #20
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    I'd say 7.5 is fine. I progressed well for a while on TM on ~8 hours a night. Just make sure you eat like a horse, that's the main issue.
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  21. #21
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    I used to have horrible sleep when using the Texas method, (3-5ish hours alot of the time) and it never seemed to effect my workouts.
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    Registered User wisdommaster1's Avatar
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    people get more than 7.5 hours of sleep?
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  23. #23
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    For anyone who'd like to follow my progression here's my log:

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  24. #24
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    sleep faster
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  25. #25
    Strength Jericoe's Avatar
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    ^these people are greatly over exaggerating. You'll be fine as long as you get more then 3 hours.
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  26. #26
    Registered User Jason2459's Avatar
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    Originally Posted by Jericoe View Post
    ^these people are greatly over exaggerating. You'll be fine as long as you get more then 3 hours.
    I would bump that up to at least 6. I'm getting around 3-5 a night. It sucks. I'm constatanly struggling with recovery and doing everything I can to help promote recovery and reduce injuries doing active recovery type workouts.
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  27. #27
    IPF4LYFE arian11's Avatar
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    Originally Posted by rancid_theclash View Post
    I used to have horrible sleep when using the Texas method, (3-5ish hours alot of the time) and it never seemed to effect my workouts.
    Originally Posted by Jericoe View Post
    ^these people are greatly over exaggerating. You'll be fine as long as you get more then 3 hours.
    It is a difficult variable to analyze correctly. You may not feel tired during a workout after a bad night of sleep but how do you know how you would have felt like had you gotten more sleep? Maybe your workout would have been even better, maybe you would have hit an all-time PR. You will never know since you can never go back in time and change the sleep schedule and see how the outcome would have changed. But there is research showing that when your body is low on energy and amino acids, it will lower muscle protein synthesis. It tries to conserve what it does have for what is vital and not waste it on stuff that are luxury. And this doesn't even take into account the effects of not enough sleep can have on test levels and other hormones in your body.
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  28. #28
    Registered User pottro563's Avatar
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    7 hours is a mini coma for me... I work second work out afterwards get home around 3:30 get up around 7:30 take a 1-2 hour nap prior to going back in. I wish I could get 7.5 on a consistent basis.
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  29. #29
    Registered User musclehead09's Avatar
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    Originally Posted by Jason2459 View Post
    I would bump that up to at least 6. I'm getting around 3-5 a night. It sucks. I'm constatanly struggling with recovery and doing everything I can to help promote recovery and reduce injuries doing active recovery type workouts.
    I'm probably good then. FINALLY got 8 hours of sleep last night. I woke up feeling incredible. But still average is between 6-7 for me but that is in the range ur saying at least. I'm eating above maintenance of course with a good amount of carbs
    Lifetime PR's

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  30. #30
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    Originally Posted by musclehead09 View Post
    I'm probably good then. FINALLY got 8 hours of sleep last night. I woke up feeling incredible. But still average is between 6-7 for me but that is in the range ur saying at least. I'm eating above maintenance of course with a good amount of carbs
    Up your fats. Take a lot of fish oil. If any sup has helped me the most for helping my recovery has been lot of fish oil. It has reduced joint issues and inflammation. I take like 14-16 liquid softgels a day. Along with getting in a lot of MCT oil from coconut oil used in cooking and my pre-post-workout shakes.
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