T Nation

Texas Method/Madcow Hybrid


#1

Hey guys, was hoping for feedback on this concept I had for a training cycle.

Four day upper/lower split.
Each lift performed once per week with a variation performed an additional time.
Main lifts are performed on 5 descending sets:
- first set is a PR (cycle through 5RM/3RM as per Texas Method)
- following sets, dependent upon day, are a combination of drop and sets across to fulfill volume component. Example: 245x5,215x4x5 OR 245x5,225x5,205x3x5. PR is planned, drop sets flexible.

Split:

Monday:
Bench
OHP 3x3
Weighted Chins
Cable Rows 2x10

Tuesday:
Squat
SLDL/Deficit DL/Deficit SLDL 3x6
BB Hip Thrusts 3x10
Ab work

Thursday:
Press
Pause Bench 3x3
BB Row 3x5
BW Chins

Friday:
Box Jumps
Deadlift
Front Squat 3x3
BB Hip Thrusts 3x5
Ab work

Note on the hip thrusts: I'm throwing them in right now to work on an imbalance that's making my squat form weak on the heaviest sets.

So yeah, thoughts on this?


#2

What does this do for you that TM or Madcow doesn't?

And what is "Ab work"? Your vagueness leads me to believe it's more like "Random ab stuff if I feel like it which I won't 90% of the time". Which is fine, but probably not optimal. If you're going to program it in, then actually program it in. Would you just write "chest work"?


#3

I don't think it addresses any particular issue, it's just a concept for organizing it differently that may be more enjoyable and a bit easier to handle over the course of a week. The biggest thing I think is the idea of combining ID/VD squats compared to 4-day TM templates where both lower body days force you to tax yourself on squats.

I left it open because I find ab work to be individual preference, for me it'll be two sets each of ab roller and planks with some cable chops if I've got the energy.


#4

Might as well just do a 5/3/1 template, similar but better