Texas Method Friday stuck

[Joel Chapman]

Hi Mark,

What is the first and simplest method for getting unstuck on the intensity day of the Texas Method?


On page 184 of PP 1st Ed. it says that a slight reduction in Monday’s (volume) workload is needed. You should cut back either the number of sets or the weight on the bar, and progress on Friday’s (intensity) workout should be able to be maintained.


On page 185, it says that if Monday’s progress continues, but Friday’s progress stalls, that the stress needed to spur progress probably isn’t enough. Often an increase or slight change in Monday’s workout is needed. Adding a set is a good idea. Or, going from 5 X 5 @ 300lbs to 8 X 3 @ 315lbs. Or, adding a back off set, or two.


I am confused. Assuming Monday’s workout continues to progress and Friday’s progress has stalled, should you back off or add to Monday’s workout?


I just finished my sixth week of the Texas method. Both my bench press and squat have stalled on Friday. My Monday workouts have continued to progress.


34 yrs BW = 210 H=5’9”


Monday Squat=5X5@340 and bench 5X5@235
Friday Squat = 1X4 (failed on 5)@365 and bench 1X3 (failed on 4)@257.5


My instinct tells me I should add more work to Monday’s workout. I feel like I have adapted well to the initial shock of 5X5. The first couple of weeks it was hard to make it through Monday’s workout. The last couple weeks I feel like I almost get stronger as the sets go by, I feel great on sets 3, 4, and 5. They are very hard, but I feel confident.

Thanks for your time.

[Mark Rippetoe]

A solid 340x5x5 Monday followed by a 365x4 Friday would cause me to either back off to 360x5 or to move to the other permutation where Friday rotates between 5 singles and 5 doubles. If the 5RM Friday has worked for a while, I'd just move on up to the next level. It could be that your Friday sets were a little ahead of themselves. But really, I think you're not getting recovered, i.e. not eating enough. Up your calories and protein and see what happens next week.

[Joel Chapman]

Got it, more food.

By "move on up to the next level" do you mean 370X5 or the next permutation of five singles or five doubles?

Thanks

[KSC]

It has been my experience that as much contrast as possible exist between the rep ranges on Monday and Friday for the longest runs of progress. i.e. I have not had much luck with my clients when we try doing 5x5 on Monday and then a 5RM on Friday.

I have had better success when Friday's workout was in the 1-3 rep range as Rip suggests. I even had one client where we did a 10RM every Friday for several weeks and that was very effective. We did that when i felt like all the real heavy stuff week in and week out was burning him out. That however, was the exception, not the rule, and I'm not sure that would be the best approach in your situation, only six weeks into the program.

[Mark Rippetoe]

By "move on up to the next level" do you mean 370X5 or the next permutation of five singles or five doubles?

Thanks

Singles and doubles, like Andy said.