The Texas Method

The Texas Method is Mark Rippetoe's intermediate strength program, laid out in Practical Programming for Strength Training and in his Starting Strength article "The Texas Method". It is for lifters who have finished a novice linear progression and can no longer add weight every workout, but can still set a new record every week.

The week Three days a week (for example Mon/Wed/Fri), each with a different job:

• Volume Day: Squat 5x5, bench press or press 5x5, then one heavy set of 5 deadlifts. The 5x5 is about 90% of your current 5-rep max.
• Recovery Day: Squat 2x5 at 80% of the Volume Day weight, 3x5 of whichever press you did not do on Volume Day at a slightly lighter weight than its last 5x5, then chin-ups (3 sets to failure) and back extensions (5x10).
• Intensity Day: Squat 1x5 and bench press or press 1x5, each a new 5-rep max or close to it, then power cleans 5x3.

Bench and press The two presses alternate weekly. In week 1 bench gets the Volume and Intensity days and the press is done light on Recovery Day; in week 2 they swap. This plan writes out both weeks.

Progression Progress is weekly rather than every workout. Aim for a slightly heavier 5-rep max on Intensity Day each week, and move the Volume Day 5x5 up with it. The deadlift single set should also go up a little each week. Small jumps keep this running longer, so use microplates on the presses.

Notes

• There are no volume sets for deadlifts; one heavy set of five after squats is enough.
• Chin-ups are the program's main arm and lat work. Back extensions (or glute-ham raises) are optional on a tired day.
• Power snatches (6 sets of 2) can replace the power cleans.
• Keep extra assistance work to a minimum; recovery, food and sleep drive this program.

This plan covers 8 weeks. Keep running it for as long as Intensity Day keeps producing new 5-rep maxes.