My Texas Method

  

About 2 months ago, I decided to get into powerlifting. I have been lifting weights (the right way😞) for about 3 years now and am finally ready to transition into a more intermediate program. I saw someone post something about powerlifting and began researching it. I decided it would be beneficial to have something to aim for and to test myself, but I also wanted something that wouldn’t take up any additional time with the exception of the actual competition. Powerlifting met this criteria perfectly. 

I decided to sign up for my first meet in late June because that would give me time to continue strength gains, but wouldn’t be so far away that I didn’t feel the pressure. The training plan I had been using, which I wrote about in a previous article, is more of a strength/bodybuilding hybrid, so I began searching for a more purely strength-based one. The Texas Method is the one I decided to go with, mostly because of it’s simplicity and it’s ability to be customized. 

You can read more about the basics of the program here, but it basically focuses on “volume days” and “intensity days” which need to be separated enough to allow for adequate recovery. You can tweak the program to fit your individual needs. My goal was to focus on the “big lifts” and get stronger on them while maintaining and hopefully increasing the muscle that I have very slowly built. I created my plan by combining this guy’s plan with  this one, and then changing and adding exercises to meet what I want to accomplish. The great thing about this method is that you can really make it your own. You just have to make sure to have volume days and intensity days, and to leave adequate time for recovery in between. I wanted to share the plan that’s resulted from all this research, and I will post results after a few months. I can say for the time being  that, after one month, I have already seen strength gains that I am happy with! My goal is to move up 5 pounds every week on both Volume Days and Intensity Day, especially on the three competition lifts (Squat, Bench, and Deadlift), and so far that’s what I’ve been able to do. Here it is; let me know what you think! (And I know it’s a bit strange to start with Friday, but this is the way I make it fit my schedule best). 
Friday (Volume Day 1):

  • Squat 5*5, 
  • Romanian Deadlift 3*5
  • Barbell Curls 3*5
  • Barbell Shrugs 3*5
  • Captains of Crush hand grippers (at a different time of the day, usually at work). 

Saturday

  • Flat Bench Press 5*5
  • Barbell Rows 3*5
  • Incline Bench Press 3*5
  • Weighted Dips 3*5

Sunday

  • Abs and calves (this changes up a little, so I won’t list it all here. Comment if you want more info). 
  • Hand grippers

Monday:

  • Rest Day

Tuesday (Intensity Day):

  • Squat 1*5
  • Bench 1*5
  • Deadlift 2*3
  • Abs and calves
  • Hand grippers at different time of the day. 

Wednesday (Light Day):

  • Squat (at 60 percent of one-rep-max, pausing at the bottom) 3*5
  • Pull-ups (unweighted, adding one rep each week) 3 sets. 
  • Overhead Press 3*5

Thursday

  • Abs and Calves 
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6 thoughts on “My Texas Method

  1. Does your blog have a contact page? I’m having a tough time locating it but, I’d like to send
    you an email. I’ve got some suggestions for
    your blog you might be interested in hearing. Either way, great site
    and I look forward to seeing it grow over time.

    Like

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