The Texas Method

The Texas MethodThe Texas Method  is a periodization program developed by Olympic weightlifting coach Glenn Pendlay. The program was created, primarily, for the training of Olympic lifters and general strength athletes,  the program is not specifically aimed at powerlifters who have need to maximize their deadlift strength for competitive lifting.

 

The theory behind the Texas Method is that Monday serves as a Volume Day, Wednesday is a lighter Recovery Day, and Friday is your High Intensity Day for setting new PRs (Personal Records). The program is Full Body and designed to be used long term.

 

The Texas Method
Monday Wednesday Friday
Week 1 Squat 5 x 5 @ 90% of 5RM Squat 2 x 5 @ 80% of last Mon Squat 1 X 5 @ PR
Bench Press 5 x 5 @ 90% 5RM Overhead Press 3 x 5 @ 90% of last Mon Bench Press 1X 5 @ PR
Power Clean 5 X 3 Back Extension or Glute-Ham Raise 5 x 10 Deadlift 1 x 5 @ PR
Week 1 Squat 5 x 5 @ 90% of 5RM Squat 2 x 5 @ 80% of last Mon Squat 1 X 5 @ PR
Bench Press 5 x 5 @ 90% 5RM Overhead Press 3 x 5 @ 90% of last Mon Bench Press 1X 5 @ PR
Power Clean 5 X 3 Back Extension or Glute-Ham Raise 5 x 10 Deadlift 1 x 5 @ PR

The progression of Texas Method straight forwards, you add 5lbs (2.5 kg) to each lift on Friday each week.

The Texas Method is a good intermediate training program but the Power clean are not a good exercise choice for powerlifting and should be changes for a powerlifting specific exercise, Deadlift is a good option here. Overhead press is a popular choice among some powerlifters but I would prefer to see a more powerlifting specific variant like incline bench or close grip bench.

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