As I was performing some research on an upcoming blog post, I came across a training program called the Texas Method by Mark Rippetoe. If you’ve never heard of Mark, I highly suggest you read Starting Strength and Practical Programming for Strength Training. It’d be hard to find two better books for skinny guys. In all honesty, those two books alone will add 20-30 pounds to your bony frame in no time.
The Workout
Week 1 | Day 1 | 5×5 Across
The What
Be forewarned, it looks like a beginner’s program. In fact, it looks like it’s too simple to even work. Don’t be fooled.
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Foam Roll:
Calf, Quad, Hamstring, IT Band, Glutes, Pec, Lat (See Mike Boyle’s FSC 4.0 DVD and Defranco’s Core DVD)
Movement Prep:
Inchworm complex, KB Halo, KB Goblet Squat, KB Windmill, Overhead Band Wall Squat, Band Shoulder Dislocations, Lying Handcuffs, Lateral Band Walks, Single Leg Glute Iso Holds, T-Spine Bench Extensions, T-Spine Kneeling Rotations, Band Pull Aparts
Strength:
A1. Sumo Deadlift – work up to a 5 rep max – 295×5
A2. Band W’s 3×12-15 – blue x 15 reps
B1. Bench 5×5 – 205 lbs for 5 reps x 3 sets
B2. Stir the Pot Feet Elevated 5x max time – bodyweight x 25 reps for 3 sets
B3. Squat 5×5 – 185 lbs x 5 reps for 3 sets (ass to grass)
Cool Down:
Band Hamstring Stretch, Box Hip Flexor Stretch, Box Glute Stretch, Wall Quad Stretch, Band Lat Stretch, Pec Wall Stretch
The Why
I’ve been on Wendler’s 5/3/1 program for over a year now, and over the last 3 four-week cycles my gains have stopped and even regressed a little. During my peak on it, my bench max was 315 and trap bar deadlift max was 425 ,and I could hop over a 44″ hurdle with ease, all at a bodyweight of 190lbs. My goal for the end of the summer is to hit 330lbs on the bench and 450lbs on the trap bar deadlift without weighing over 195lbs.
I needed a change, yet I still wanted to stick with an athletic/powerlifting hybrid program. Since strength is my primary goal, I decided on one of Rippetoe’s programs (I can’t tell you how much I love his simplicity). Plus, between opening a new compounding pharmacy, managing a retail pharmacy, running the gym, training athletes, and spending time with my wife, I needed something simple and quick yet effective. I can’t be in the gym more than 3 days per week, and I can’t spend more than an hour and a half per workout (which includes warmups).
Mark’s Texas Method was exactly what I was looking for. It’s 3 days per week with Day 1 being high volume and moderate intensity, Day 2 being a light, recovery workout, and day 3 being low volume and high intensity. Each session would include no more than 4 primary exercises, usually 3. The exercises I chose include the bench, sumo deadlift, squat, chin up, 1-arm dumbbell row, and fat bar push press. I threw in some core work (anti-extension, anti-rotation, anti-flexion, and flexion) as well as some upper back in between the primary exercises.
Day 1 was designed to create the metabolic disturbance and stress overload. Day 2 was designed to grease the patterns and act as a recovery workout. Day 3 was designed to be the performance testing day. If Day 1 and 2 were programmed correctly, day 3 should be full of PR’s. If I can’t hit the PR’s on day 3, something on day 1 needs to be changed. I’ll need to either add or decrease the volume depending on if I’m over- or under-stimulated.
The Results
It was the first day back from vacation, and I felt it. My diet over the last 7 days was absolutely horrible. My lifts were weak. My energy level was low. I had planned on hitting 225-235 lbs on the bench press and squat for 5 reps and 5 sets, and 315lbs on the deadlift. None of that happened. Thus, I cut the volume back to just 3 sets for the primary lifts. Next week I’ll be back to 5 sets, and probably have an increase of 20 pounds on my lifts.