Basically you alternate the Bench/Curls day with the OHP/Chin-ups day while doing Monday - Squat, Wednesday - Deadlift, Friday - Squat.
If you don’t want to do this, then do Strongifts, and add the accessory work only on Friday – Dips 3x8-10, Curls 3x8-10, Chins 3xAMAP.
Once you’ve gotten back into the swing of lifting and progress stalls you could switch to 5/3/1. Beyond 5/3/1 Program 1.1
I agree with the others above that the Texas Method isn’t appropriate for you, right now. But if your goal really is to get to a 400 squat and deadlift as quickly as possible, it might be a program to consider down the line.
when you are done with stronglifts i’d recomend doing Texas Method over 5/3/1. TM is especialy for intermediate lifters superior IMO. And add in some acessory work.[/quote]
How have your results been on the Texas method?[/quote]
it alows for faster (weekly) progression than 5/3/1. Therefor if you can still maker faster progress, why not make use of that? After that you can switch to 5/3/1 or another program of choise for intermediate/advanced lifters
my results have been squat from 5x 155 to 5x 180. Bench from 5x 65 to 5x 82.5. deadlift from 5x 150 to 5x 180 (in kgs). For some reason i could go really far with SL5x5 on squats and progression slowed down a lot after that[/quote]
Read Pwnisher’s above post about 5/3/1 progression. That explains it pretty well. Also keep in mind about how 5/3/1 is also very customizable. Not all 5/3/1 programs are equal.
Personally, I’m a little iffy about 5/3/1 because I prefer more RPE based systems. That said, I know dick all about Joker sets and “Beyond 5/3/1” in general, so maybe my knowledge is lacking here too. RPE definitely requires one to move past ego lifting and have learned a fairly good intuitive feel for your body which takes time.
[quote]fat_powerlifter wrote:
it alows for faster (weekly) progression than 5/3/1. Therefor if you can still maker faster progress, why not make use of that?[/quote]
I think you seriously miss the point of 5/3/1, and of submaximal training in general.[/quote]
I will say it took me awhile to understand the “training max” concept after being indoctrinated with the Starting Strength and StrongLifts approach. Namely moving beyond the idea of “if you’re not putting more weight on the bar, you’re not getting stronger”.
[quote]fat_powerlifter wrote:
it alows for faster (weekly) progression than 5/3/1. Therefor if you can still maker faster progress, why not make use of that?[/quote]
I think you seriously miss the point of 5/3/1, and of submaximal training in general.[/quote]
I will say it took me awhile to understand the “training max” concept after being indoctrinated with the Starting Strength and StrongLifts approach. Namely moving beyond the idea of “if you’re not putting more weight on the bar, you’re not getting stronger”.[/quote]
Me too. And the fact that having a higher TM doesn’t necessarily mean I’m stronger, or that I will get stronger. It’s one of the easiest systems to use if you follow it to the letter, but it’s far from the easiest to understand.