stronglifts.com/the-texas-method-
strength-training-for-intermediate-lifters/
What do you all think, this is basically the follow-up version of the 5x5 method.
This is what I’m doing right now, started this week. Seems like it will bring good things. See my log (gi2eg gets the power) if you want. The plan is like this:
WEEK ONE
workout 1 (strength/volume):
Power cleans: 3-5 sets of 3-5
Horizontal jumps: 5-10 sets of 1-3 reps
Front squat: 5 sets of 5
Barbell Bench Press: 5 sets of 5
Chinups: 5 sets of 5
Barbell SLDL: 2 sets of 7-10
Turkish get ups: 2-5 sets of 1-3 reps
workout 2 (recovery facilitation/assistance work):
Front squat: 2 sets of 5
Barbell bench press: 2 sets of 5
Chinups: 2 sets of 5
Reverse lunges: 2 sets of 7-10
Barbell SLDL: 2 sets of 7-10
Blast strap pushups/rows: 2 sets of 7-12 each
Curls/Rear Delt Flies/External Rotations/Band Pullaparts: by feel
workout 3 (maximal strength):
Power cleans: 2-5 sets of 1-3
Horizontal jumps: 2-5 sets of 1-3
Front squat: max
barbell bench press: max
Chinups: max
WEEK TWO
workout 1 (strength/volume):
1A DB snatch: 3-5 sets of 3-5
Vertical jumps: 5-10 sets of 1-3 reps
Deadlift: 2-3 work sets of 5
Barbell Push Press: 5 sets of 5
Pullups: 5 sets of 5
Bulgarian Split Squats: 2 sets of 7-10
Serratus Barbell Holds: 2-5 sets of 10-30 seconds
workout 2 (recovery facilitation/assistance work):
Deadlift: 1 set of 5
Barbell push press: 2 sets of 5
Pullups: 2 sets of 5
Reverse lunges: 2 sets of 7-10
Barbell SLDL: 2 sets of 7-10
Blast strap pushups/rows: 2 sets of 7-12 each
Curls/Rear Delt Flies/External Rotations/Band Pullaparts: by feel
workout 3 (maximal strength):
DB Snatch: 2-5 sets of 1-3
Vertical Jumps: 2-5 sets of 1-3
Deadlift: max
Barbell Push Press: max
pullup: max
Weeks one and two are then repeated while substituting dynamic effort for maximal effort exercises on Thursday.