Posted by on Apr 10, 2013

AdvancedStrength Training

Required Skill Level: Intermediate-Advanced

Training Days Per Week: 3

Description: The Texas Method was developed by Olympic Weightlifting coach Glenn Pendlay. The way it developed was he had his lifters do heavy volume on Mondays, Wednesdays, and Fridays. Eventually, he told his lifters that if they could hit a five rep max personal record, they wouldn’t have to do the rest of their sets on Friday. This led the lifters to go easier on Wednesdays, and hitting personal records nearly every Friday. Because of this, the program spread like wildfire and is now one of the more popular programs for intermediate and advanced lifters.

Why Do The Texas Method?

You should do The Texas Method because it’s very malleable, and very easy to use to evaluate progress. Every week you will be hitting a personal record or failing and this allows you to adapt the program to your needs as you move along. I personally like the program because I feel as though even if I progress in one lift on Friday each week, that is an additional twenty pounds on my total per month which is considerable progress. I also like it because there are many variations for any sort of lifter out there whether it be a powerlifter or an Olympic Weightlifter, anyone who lifts weights can take advantage of The Texas Method.

Variations of The Texas Method

As mentioned previously, The Texas Method has a numerous amount of variations. I will go through some popular variations and my own variation that I used to help me break every NASA Powerlifting State Record in my age and weight class. Each variation is some form of the following:

Monday: Moderate Intensity, High Volume

Wednesday: Low Intensity, Low Volume

Friday: High Intensity, Low Volume

On Friday, you can either go for a multiple single PR, a double PR, a triple PR, or a five rep PR.

Here are some of the variations.

Variation One

Monday:
Squat 5×5
Bench press 5×5
Power Clean 5×3 (Or bent over BB row 3×8)

Wednesday:
Front Squat 3×3
Press 3×3
Back Extensions/GHR 5×10
Chin-Ups 3×12

Friday:
Squat PR
Bench Press PR
Press Assistance
Deadlift PR

Variation Two

Monday:
Squat 5×5
Standing Press 5×5
Bench Press Assistance
Power Clean 5×3 (Or bent over BB row 3×8)

Wednesday:
Front Squat 3×3
Back Extensions/GHR 5×10
Chin-Ups 3×12

Friday:
Squat PR
Bench Press PR
Deadlift PR

Variation Three

Monday:
Squat 5×5
Push Press 6×3
Power Clean 8×3

Wednesday:
Back Squat 2×5 (80% of 5RM)
Press 2×5
Back Extensions/GHR 5×10
Chin-Ups 3×12

Friday:
Squat PR
Push Press PR
Deadlift PR

Variation Four

Monday:
Squat 3×8
Bench Press/Press (Alternating) 3×8
Assistance Work
Deadlift 1×5

Wednesday:
Front Squat 3×3
Press/Bench Press (Alternating) at 80% of 5RM 2×5
Back Extensions/GHR 5×10
Chin-Ups 3×12

Friday (Speed Sets):
Squat 8-12 Doubles with 45-65% of 1RM (1 min. rest time).
Bench Press/Press 8-10 Triples with 50-60% of 1RM (1 min. rest time) (Alternating)
Deadlift 6-10 Singles with 40-50% of 1RM (30 sec. rest time)

My Variation

Monday:
Back Squat 5×5
Bench Press 5×5
Dumbbell Row 3×12+
Other Assistance

Wednesday:
Paused Back Squats 3×5
Paused Bench Press 3×5
Weighted Hyperextensions 3×10+
Pull Ups 3×10+
Other Assistance

Friday:
Squat PR Double
Bench Press PR Double
Deadlift PR Double
Other Assistance

FAQs

Stalling

If you stall on Friday, here are a few things you can do:

  1. Retry. This is probably the most simple, just retry the weight you attempted previously. This has worked best for me in the past.
  2. Increase the volume on Monday. You could add another work set, add in a back-off set, or change the set/rep pattern altogether to something like 8×3 for example.
  3. Change the kind of PR attempt you’re doing. I’m not a huge proponent of fix number three, but it wouldn’t hurt every now and then if you were to change what type of PR you go for on Friday. This actually helped me discover that I make the best PRs when I try for doubles.

If you stall on Monday, here are a few things you can do:

  1. Retry. Once again, this is the most simple, and my favorite thing to do if I fail.
  2. Reduce the volume on Monday. You could try taking off a work set, changing the set rep scheme to 5×3 for example, or removing 5-10% of the weight and work your way back up.
  3. Reduce the volume/intensity on Wednesday. Wednesday should be a slightly more intense deload day for most, not something that is incredibly taxing. For me, I found that using intense paused reps worked well because they’re not too taxing on my body, and are a very effective dynamic effort exercise. But, if you’re like most people, take it easy on Wednesday.

Other Questions

If you have any other questions, feel free to ask me on my Fitocracy page (HoustonTexan)

Zachery Kahn is a powerlifter and a law student. He is the current #1 NASA Powerlifting Junior, 242lbs weight class powerlifter in the United States. He used The Texas Method to prepare for his most recent meet where he achieved this ranking, and broke every state record in the process. He plans on competing in his next meet in November, where he hopes to break NASA’s unequipped powerlifting bench press national record in his age and weight class.
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