Hello partners. First of all, congratulations to the forum for such good useful material for amateur lifters. I am determined to use option # 9 but I do not understand what exercise “PR” refers to on Day 1. What exercise is that? If someone could clarify this I would be very grateful.
| DAY 1 | DAY 2 | DAY 3 | DAY 4 |
|---|---|---|---|
| BP x 5 x 5 | SQ x 5 x 5 | BP x 5RM | SQ x 5 RM |
| PR x 8 x 3 | Power Cleans x 5 x 3 | Press x 3 x 3 | DL x 5 x 1 |
| Chins x max reps x 3 | Back Extensions | Pull ups x max reps x 3 | Ab work |
PR in that slot refers to the barbell overhead Press
I had a lot of success with my bench and press running that variant of the TM, but I have one recommended change. Rather than performing volume for both bench and press on the same day, open with the “intensity” work for one, and then do the volume of the other.
the change will look like this:
| DAY 1 | DAY 2 | DAY 3 | DAY 4 |
|---|---|---|---|
| BP x 5RM | SQ x 5 x 5 | Press 3 x 3 | SQ x 5 RM |
| Pess x 8 x 3 | Power Cleans x 5 x 3 | BP x 5 x 5 | DL x 5 x 1 |
| Chins x max reps x 3 | Back Extensions | Pull ups x max reps x 3 | Ab work |
Thanks very match, mate !! Really thanks for take the time to respond. I think they should simply have put “Press” :p.
And thanks for the the advices !!
Glad to, that was a hard earned tweak I learned that I like to share. I’ve actually planned out my post Christmas brake training programming to use a version of the upper body programming of that split, except with some use of RPE to auto-regulate. I’m pulling the lower body portion of the split from other BBM programming.
Here, I’ll copy/paste the relevant upper body portions from the writeup I made for my workout buddy.
Upper Body/Lower Body split, Upper body days will be Mondays (UD1) and Thursdays (UD2). Lower Body days will be Tuesdays (LD1) and Fridays (LD2).
UD1 & UD2 are a heavily modified version of version 9 of Jordan’s 12 ways to skin the TM.
12 Ways To Skin The Texas Method | Barbell MedicineThe modifications are limited use of RPE and instead of doing all the volume on one day and all the “intensity” work on its own day, we open with intensity for one exercise, then finish that day with the volume work of the other.
UD1 Slot 1: “Intensity” Press, week 1 work up to* 2 sets of 3@8 and increase to 3 sets @8 on week 3. Add weight every week, and when RPE creeps up to a 10, reset to week 1’s “working up to 2 sets of 3@8,” and go back to increasing weight every week the next week with 3 sets. Micro plate weight increments probably necessary.
UD1 Slot 2: “Volume” Bench, 4x5@8 with a typical ramp up of RPE in the warm up. Increase volume to 5x5@8 on week 3. Week 8, switch to 4x6@8, and do 5x6@8 for weeks 9&10.
UD2 Slot 1: Intensity Bench. Open by working up to 1@8 every week, then do a single set of 5@9 (~5% more than UD1, or calculated off of the 1@8). Add weight to the set of 5 every week until it’s a solid @10, preferably not missing a rep. Once you hit @10, the next week, do 2x3@ the next weight increase. When that goes up to @10, the next week is 4 sets of 1 with 2 minutes of rest. I’ve never done this so I don’t know how it will go. If RPE doesn’t really creep and we still have weeks left we may run that, or we may start back with week 1’s 5@9.
*When I say "work up to 2 sets of 3@8 I mean do 3@6 RPE, 3@7 RPE, then 2 sets of 3@8 RPE.