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Texas Method as followup to SSLP (Starting Strength Linear Progression)

Novice vs Intermediate

• recovery: novices recover relatively fast because they have not reached the limits of their body yet

SSLP:

• simple linear progression program
• sets rep stay the same, weight increases little by little, "5x5" = classic
• you can keep hitting PR (personal record) continuously for quite a while because body adapts faster than you can add weight.
• A/B split

* A

* squat 3sets of 5 reps

* overhead press 3x5

* deadlift 1x5

* B

* squat 3x5

* bench 3x5

* pressing variety prevents overdeveloping shoulders vs pectorals, press becomes more well rounded, "keeps shoulders from getting fried"

* powerclean 5sets of 3 (introduced in second phase)

* explosive strength

* olympic lifts are better than "speed deadlifts"

• third face replaces 1 set of pc/dl with chinups & backexts
• squats are easier to recover from than deadlifts hence squats everyday
• "simple" compound movements, 5's are good for maximal strength
• tried and true
• eventually you hit a brick wall:

* squat/dl in the 300s, presses into 200s, your ability to grind out 5lbs is starting to suffer: getting close to the ceiling, and start paying more attention to recovery

TM:

• now focus is more on recovery while still doing an optimal frequency
• manipulate volume and intensity
• volume days
• A bench press bench
• B press bench press
• squats still every training day
• deadlifts deadlift clean
• now 5x5 : more volume
• Linear Progression only on Monday = volume day
• recovery day wednesday less volume less weight just keep technique crisp
• Friday Heavy day
• Read "Practical Programming" by Rippetoe
• pattern works very well