Deload?
Squat:
Warmup: 45x5; 95x5; 135x5; 185x5
245x5
245x5
245x5
Bench Press:
Warmup: 45x5; 70x5; 95x5; 120x4
145x5
145x5
145x5
Deadlift:
Warmup: 135x5; 185x5; 225x4; 275x3
325x5
Bye bye Starting Strength... Hello Texas Method!
My first attempt at a TM-styled routine looks something along these lines:
Tuesday - Volume
Squat - 5x5 @ 90% of 5RM
Bench Press - 5x5 @ 90% of 5RM
Rows for 3x8 @ 90% of 5RM or Power Cleans for 5x3
Ab work?
Lower back work?
Thursday - Recovery
Back Squat - 2x5 @ 75-80% of what I do on Tuesday
Military Press - 3x5 @ 75-80% 5RM
Pullups?
Saturday - Intensity
Squat - 5RM; later on try 2-3RM scaling up to 5RM as time passes
Bench Press - "
Deadlift - "
Dips?
My thoughts:
-Squat in volume day is a given, bench goes in it to build up experience and confidence.
-Recovery is recovery. Light squat, light military press.
-I'm not sure about maxing all three of my lifts on the same day, though. I think I should try to distribute it; perhaps move deadlifts to Wednesday, and add some more assistance work to Friday?
-Assistance work and its placement in general... not sure how to go about it. I have room to play with it, though.
Monday, June 7, 2010
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I think your deload is still a little too intense. The maximum weight I use for deloading is usually around 70% of my max, or the heaviest weight that I do more than 1 rep with for my warmups (315/225/405). For you, I think that should be roughly 250/130/280 or so.
ReplyDeleteOther notes:
* I like to put my weakest lift first in a training week or workout. However, I also like to do the tougher lifts (squat or deadlift) first. That worked for me because my weakest lift was my squat, but your weakest is your bench. I guess it's a tossup about what to put first. Given your exercise selection for Tuesday, either could work.
* Recovery is good.
* I think going heavy (NOT necessarily maxing) on all three lifts on the same day is fine if you rest and eat enough to recover from it. I did it for the last few months and seem to have made some decent gains.
* If you work the three main lifts hard, I don't see much use for assistance work (assuming you're training for powerlifting instead of bodybuilding), but if you insist, I'd put assistance work on Tuesday or Thursday since you'll likely be too wiped on Saturday. I wouldn't do heavy ab work on Thursday because you really don't want to have sore abs while lifting heavy.
* TM is a good program in general. Just try to increase your lifts by 2.5-5lbs (depending on the lift) per week, and you should be seeing steady gains again.
Other people please provide your thoughts as well.