Texas Method template

[inferno_0666]

... of in ieder geval iets wat erop lijkt, hoop ik. Hier zit de power clean niet in, dus er is sprake van heiligschennis. Maar goed.

Texas Method is een "full body" krachttrainingsprogramma, het vervolg op Starting Strength.

Dit is de template die ik zelf in elkaar heb gezet op basis van informatie die via de volgende links te vinden is:

The Texas Method - Starting Strength Wiki

Intermediate Training Logs

T NATION | The Texas Method

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Texas Method template

A (week 1)

Monday
volume day (high volume / moderate intensity)

• Squat - 5x5
• Bench press - 5x5
• Close grip bench press - 3x8 (assistance exercise)
• Pendlay row - 3x8

Wednesday
recovery day (low volume / low intensity)

• Front squat - 3x3
• Romanian deadlift - 2x5
• Overhead press - 2x5 (80% of 5RM)
• Chin ups - 3x12
• Calves - 3x8

Friday
intensity day (low volume / high intensity)

• Squat - 1x5
• Bench press - 1x5
• Close grip bench press - 3x8 (assistance exercise)
• Deadlift - 1x5
• Dumbell curls - 3x8 (assistance exercise)

B (week 2)

Monday
volume day

• Squat - 5x5
• Overhead press - 5x5
• Close grip bench press - 3x8 (assistance exercise)
• Pendlay row - 3x8

Wednesday
recovery day

• Front squat - 3x3
• Romanian deadlift - 2x5
• Bench press - 2x5 (80% of 5RM)
• Chin ups - 3x12

Friday
intensity day

• Squat - 1x5
• Overhead press - 1x5
• Close grip bench press - 3x8 (assistance exercise)
• Deadlift - 1x5
• Dumbell curls - 3x8 (assistance exercise)

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Warmups + Working Sets

Squat
volume day

• 2x5 (empty bar)
• 1x5
• 1x3
• 1x2
• WS: 5x5

recovery day*

• 2x5 (empty bar)
• 1x3
• WS: 3x3

intensity day

• 2x5 (empty bar)
• 1x5
• 1x3
• 1x2
• 1x1
• WS: 1x5

* front squat

Overhead press
volume day

• 1x5 (empty bar)
• 1x5
• 1x2
• WS: 5x5

recovery day

• 1x5 (empty bar)
• 1x5
• 1x2
• WS: 2x5

intensity day

• 1x5 (empty bar)
• 1x5
• 1x1
• WS: 5x5

Bench press
volume day

• 1x5 (empty bar)
• 1x5
• 1x3
• WS: 5x5

recovery day

• 1x5 (empty bar)
• 1x5
• 1x3
• 1x2
• WS: 2x5

intensity day

• 1x5 (empty bar)
• 1x5
• 1x5
• 1x3
• WS: 1x5

Deadlift
intensity day

• 2x5 (50 kg)
• 1x5
• 1x3
• 1x2
• 1x1
• WS: 1x5