Yeah, I’ve never tried it DUP but I do remember several natural high level lifters here using it.
I’m not finding anything concrete about the concept. Seems a bit complicated lol. Do you have any links/threads on Tnation that go into more detail about DUP?
I can’t seem to find this! Reading about it, but can’t find anything concrete.
So after reading a bit more it seems like Texas Method is basically a DUP program. Am I wrong in thinking that?
Yes, Texas Method is pretty much a DUP program.
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One “issue” with the Texas Method is that it’s based on that top set of 5. If you have a pretty good idea of how much you can squat, you’re gonna ramp to a top 5 that really is your limit on the first week. Then 90% of that for 5x5 is going to be really heavy. Then you gotta do more.
It won’t be long before you are Testing and not Training.
The 5x5 should be fast and “dynamic,” not a grind.
I don’t think I would truly do the “Texas Method” exactly. but the concept of it in someways is something I’ve been doing just naturally.
Day 1 - 5x5 (or 3x5+, 1xAMRAP)
Day 2 - 3x10, 5x10, 3x12, etc.
Day 3 - Just go heavy with triples, doubles, singles, 5’s, back off sets. (usually a full 2 day break from Day 2 to Day 3).
I know if my Day 1 weight is moving up and moving fast, typically everything else follows that. I’m auto-regulating a bit.
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Yes, Exactly! Auto regulate, and do what comes naturally. Have a frame-work, but be a little flexible.
The rigidity of the Texas Method gives me anxiety.
Another question for anyone following along:
Since I’m going to be working out from home starting in 2 weeks and will not be buying a bench. Should I keep my pressing to:
OHP, Push Press, Dips, Push Ups
Should I include floor pressing? Has anyone tried doing these? Is it necessary? Would it assist with my OHP goals? I don’t want to add anything I don’t need or wouldn’t truly benefit my goals.
Just to state my goals again:
315 Back Squat (for reps)
170 Overhead Press (or as high as I can get it for reps)
15+ Chin Ups (in one set)
Floor pressing is great for your triceps and chest. Depending on the length of your arms, it may even be better for the chest than normal benching since you are starting from a deadstop at the start of the ROM where the chest is most involved(mid 2/3 range of motion).
Maybe you can swap it for push ups for some time if you want to try it out. I don’t think there will be any detriment to your goals. If it turns out to benefit you more than push ups, then you’ve got a new exercise in your arsenal lol.
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I got them t-rex arms so I will give this a try for a few weeks. Use it for higher reps after my OHP and see how it goes. Thanks man!
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WEEK 2 - DAY 1
BACK SQUAT
225x5
225x5
225x5
175x15
OVERHEAD PRESS / CHIN UPS
115x5 / 5
125x3 / 5
135x1 / 5
115x5 / 4
115x3 / 4
95x7 / 3
BB ROW / AB WHEEL
135x8 / 10
135x8 / 10
135x8 / 10
135x8 / 10
135x8 / 8
115x17 / 5
BB CURLS (Adding in some curls to make my fiance happy lol)
65x12
65x12
65x12
65x12
NOTES: Can’t wait to get my squat stand in. I’ve always enjoyed working out solo and in my own home. There is absolutely no excuses at that point!
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How genuinely heavy are you going with the 5s?
What % of your 1rm do you reckon?
On the 5x5 I’m going heavy enough, where sets 4&5 reps 3-5 are more of a grind but the bar is still moving fast.
I have no idea what my 1RM is though.
WEEK 2 - DAY 2
BACK SQUAT
135x5
155x5
185x3
205x2
175x10
175x10
175x10
Did all of these sets within 15 min. Was breathing so hard! Crazy how I use to hate back squats and now they make me feel so good lol.
Percentage based training. It allows you to push it to what ever your capable of that day.
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WEEK 2 - DAY 3
BACK SQUAT
185x12
185x12
185x12
OVERHEAD PRESS / CHIN UPS
105x10 / 7
105x10 / 7
105x10 / 6
105x8 / 5
105x8 / 5
105x4 / 5
DEADLIFT / AB WHEEL
245x5 / 15
245x5 / 15
245x6 / 15
PUSH UPS / LUNGES
25 / 10
25 / 10
25 / 10
25
JUMP ROPE
12 minutes
NOTES: Great straight to the point workout.
WEEK 2 - DAY 4
SNATCH
115x3
115x3
135x2
135x2
135x2
155x1
115x5
CLEAN & JERK
135x2
145x2
155x2
165x2
175x2
185x2
185x2
155x3
30 MIN MOBILITY SESSION
Followed this video .Felt so good after!
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So I’ve been staying the same weight but my fat is shedding and my muscles look “thicker”. I think one that’s from just getting more muscular and denser, but also from just the fat shedding off my body. I’m getting stronger, but is there a certain point that I’ll know I’ll need to increase the calories?
This is how I eat 5 days a week. 1 Day i basically fast (cultural reasons) and then Saturday I eat whatever I want. I try to get my protein requirement in though at least each day. That’s just my baseline, with the occasional beers, candies, going out to eat, etc. I can go from anywhere from 0-1000 additional calories on any given day. But because I fast 1 day and I Saturday’s I don’t get close to 2500 calories and I eat 80% really clean, I think that’s the reason I haven’t gained any fat/weight.
So my issue is I can’t handle lots of fats. My body feels like shit if I do. I also can’t handle a heavy amount of carbs. How I’m eating right now in terms of carbs is close to my limit. I can handle though a high dosage or proteins and veggies.
To keep my eating habits simple what would you recommend I add to add a few more cals without breaking the bank? How will I know it’s time to increase the cals?
I lift 3-5x a week and hard condition 3x. 3 days static lifts, 2 days Olympic lifting, and 3 days i sprint. I’m guessing I should be eating more closer to 3000k a day?
I’m 5’7 170lbs probably 20 bf%. Any advice regarding diet would be appreciated!
This does not include all the other veggies (like spinach, peppers, etc) that I have with my dinners or lunches.
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Probably when you stop making actual improvements at your training.
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