I already posted some questions about programming in the BSL forum, but I think I belong here the most. Also, sorry for the long post
I won’t detail my background, it can be found at the link at the end of this post. After chatting with people, I chose to run a spread volume Texas Method (mainly because of my training time, which cannot be more than ~1h15/session), as follows :
Monday: Squat 5x5; Press 3x5; Back Extension
Wednesday: Bench 5x5; Deadlift 1x5; Chins
Friday: New 5RM Squat, new 3RM Bench, Power Cleans
I tried it for 3 weeks, and already failed my friday squat. Moreover, I will, the next couple of months (and already started), have real issues to stick to training days (because a lot of things going on in my life). On some weeks, I will be able to train 3 days, monday, wednesday and friday for instance, on some others, wednesday, thursday and saturday etc … you get the point.
In that configuration, the Texas Method is not sustainable, not mentionned that I’m on a small caloric deficit (-300kcal), and also that even if I could have trained normally, the TM volume days on squat are totally killing me.
What would you suggest ?
I’d just like to get better at squatting, benching and deadlifting (mostly). I also recently discovered the joy of power cleans and power snatch. Increasing my numbers on OHP is optional, but I’d like to keep it as an upper body volume exercice.
My last best numbers (in lb, converted from kg) : squat 242lbx8rep@rpe8, bench 138lbx8rep@rpe8, deadlift 3 sets 308x3rep@rpe 7 to 8, power clean 121x3rep with decent form.
I thought of a template, that is a mix between Greyskull LP and the Texas Method. I’ll just give random numbers in lb, and write setsxreps.
On the regular weeks :
Monday : Bench@130 2x5,1x5+ Squat@220 2x5,1x5+, OHP 3-4x8-12
Wednesday : Deadlift@300 3x3 OR Deadlift@300 3xRPE8 (don’t know which is the best), Power Cleans@100 5x3
Friday : Bench@120% of monday 3x3 OR 3xRPE8 Squat@120% of monday 3x3 OR 3xRPE8, Power Snatch
On the weeks I haven’t much time/the days are random :
Day 1 : Bench@130 2x5,1x5+ Squat@220 2x5,1x5+, OHP 3-4x8-12
Day 2 (optionnal day, depending on the week) :Power Cleans 3x5, OHP 3-4x8-12, conditionning
Usually I can get a rest between day 2 and 3
Day 3 : Bench 3x3 Deadlift@300 3x3
Rate of progression :
If chosing the RPE method :
- if the total the on the 3xRPE8 is < 8, don’t change weigth
- if it’s between 9 and 12, increase by 2.5lb on bench, and 5lb squat/dead
- if it’s > 13, increase by 5lb on bench, and 10lb on squat dead
If not chosing RPE:
- increase each week by 2.5lb on bench, and 5lb on squat/dead
- If not getting the 3x3, or grinding the 5+ rep at 5, reset by 10% the weight
Thank a lot for reading me,
The topic I mentioned at the beginning of the post :