Texas full body workout

yeksetm · 05-13-2009, 08:47 PM

So I started Gazholes Texas full body workout on Tuesday. Changed it by making B routine the A routine and vice versa, don't know if thats a big deal.
Did Bench / Deadlift / Shoulder Press / Hypers, then some iso's tri ext and bent fly's. 2 days later and im in a world of hurt, the body is so so sore, don't think I overdid it, just think i've never acually pushed myself so hard. Did have 2 questions.

1) Have to do the active recovery day today or else I won't be able to do it until sunday, should I do it when im this sore?
2) day 1 5x5 @ 6rpm. I was findng that I was able to do the first 2x5 fine but the 3rd,4th and 5th I couldn't get to the 5th rep, any ideas why? SHould I drop the weight for the remaining sets? I was taking the appropriate rest periods in between sets but I had no juice left.

Any help would be appreciated.
Cheers

**Prince** · 05-13-2009, 11:40 PM

I don't know anything about his routine, but I don't believe in weight training a sore muscle, it seems counter productive.

**P-funk** · 05-13-2009, 11:52 PM

what does the active recovery day entail? The goal of the active recovery is to help recover from hard training and get fluid moving, so it may help you. I train hard 3x's a week, with moderate intensity recovery work in between training days.

patrick

**Gazhole** · 05-14-2009, 02:16 AM

1 - Like Patrick said, the active recovery might help a little. The point of it is to use both low volume and intensity just to be doing SOMETHING, but not so much as to require a huge effort.

Patrick, the active recovery day is just 2x6 at 10RM, or even lighter if necessary. With some low intensity cardio afterwards. If you want yeksetm, you could cut out the accessory movements on the recovery day.

If your muscle are absolutely too sore to keep good form though, skip the weights and work on something else. Maybe some flexibility or foam rolling, or core/cardio. If you can't keep good form, thats when soreness becomes a real problem.

2 - 5x5 is a really tough rep range. Perhaps take a little extra rest? Have you ever done this rep range before? If you haven't, that might have something to do with it. Its got a high level of volume and intensity, so its not the easiest.

Try increasing the rest interval, and if that doesn't help either drop the weight for those last few sets, or use your 7rm or even 8rm instead of your 6rm for all 5 sets and build up from there. The program lasts a good few weeks, so you don't wanna burn out using too much intensity straight away.

You'll progress throughout, so going balls to the wall with intensity straight off the bat isn't critical. Theres time to improve!

yeksetm · 05-14-2009, 02:33 AM

If your muscle are absolutely too sore to keep good form though, skip the weights and work on something else. Maybe some flexibility or foam rolling, or core/cardio. If you can't keep good form, thats when soreness becomes a real problem.

I did the active recovery session this afternoon and I actually feel better for it, still felt like I worked a little bit even though it was 2 x 6 @10rpm

2 - 5x5 is a really tough rep range. Perhaps take a little extra rest? Have you ever done this rep range before? If you haven't, that might have something to do with it. Its got a high level of volume and intensity, so its not the easiest.

I have only ever done 3 x 5, so I don't think I realized how brutal it was going to be, still felt pretty awesome after the workout though! I love that feeling you get when you know you've worked your ass off (if only I worked that hard at work and uni)

Try increasing the rest interval, and if that doesn't help either drop the weight for those last few sets, or use your 7rm or even 8rm instead of your 6rm for all 5 sets and build up from there. The program lasts a good few weeks, so you don't wanna burn out using too much intensity straight away.

Will try bumping the rest interval to 2:5 minutes from the 2nd set onwards, will see how it goes and re-evaluate.

You'll progress throughout, so going balls to the wall with intensity straight off the bat isn't critical. Theres time to improve![/quote]

Cheers

**Gazhole** · 05-14-2009, 02:52 AM

No problems, dude! I hope you see some results from the program. When i posted the article first a bunch of people here tried it and seemed to enjoy it and get some good gains out of it, so as long as you get the details right and you're eating right i see no reason why you shouldn't either!

Texas Method is one of my favs anyway, may give it another shot in the summer.

yeksetm · 06-03-2009, 11:54 AM

One question, when trying PR's for one excercise is it better to try it on the 5x5 day or 3x3? Or is it much of the muchness?

nkira · 06-03-2009, 12:21 PM

I am following Builts BGB with Shoulder Module, Some of the exercises are 5x5, if I am doing them real heavy then as the sets proceed the rest interval increases....at least for me. Otherwise I can not maintain proper form.

Quote:

Originally Posted by Gazhole

2 - 5x5 is a really tough rep range. Perhaps take a little extra rest? Have you ever done this rep range before? If you haven't, that might have something to do with it. Its got a high level of volume and intensity, so its not the easiest.

Try increasing the rest interval, and if that doesn't help either drop the weight for those last few sets, or use your 7rm or even 8rm instead of your 6rm for all 5 sets and build up from there. The program lasts a good few weeks, so you don't wanna burn out using too much intensity straight away.

**Gazhole** · 06-04-2009, 01:44 AM

yeksetm - I always went for PRs on the 3x3 day, because 5x5 is difficult enough, lol.

nkira - Thats good, you have to know your limits. Maintaining proper form is obviously most important.

gtbmed · 06-04-2009, 08:20 AM

Yeah, 5x5 is a tough rep range. Some programs that use it recommend that you start the program using something like 80% of your current 5x5RM just to help you build up to that type of volume/intensity.

Also, take time between 5x5 sets. I started Starr's program never having rested more than like 90 seconds between lifts, but I quickly learned that resting 2-3 minutes between lifts is necessary for good recovery. Also make sure your pre-workout nutrition is good and that you're well-hydrated.

yeksetm · 06-17-2009, 01:21 AM

[quote=Gazhole;1903692]yeksetm - I always went for PRs on the 3x3 day, because 5x5 is difficult enough, lol.

Yeah thats what I figured and have been doing. Have been doing the program for 4 weeks now and my 4 rep max for Bench is up 10.5 kg and 4 rep max for deadlift is up about 25kg, every other excercise has increased by about 5kg. So pretty much loving this. Have found that the heavier I lift the more i need to psych myself up for each lift, especially deadlifts!!

05-13-2009, 08:47 PM	#1
yeksetm Registered User Join Date: Dec 2008 Location: Melbourne, Australia Posts: 64	Texas full body workout So I started Gazholes Texas full body workout on Tuesday. Changed it by making B routine the A routine and vice versa, don't know if thats a big deal. Did Bench / Deadlift / Shoulder Press / Hypers, then some iso's tri ext and bent fly's. 2 days later and im in a world of hurt, the body is so so sore, don't think I overdid it, just think i've never acually pushed myself so hard. Did have 2 questions. 1) Have to do the active recovery day today or else I won't be able to do it until sunday, should I do it when im this sore? 2) day 1 5x5 @ 6rpm. I was findng that I was able to do the first 2x5 fine but the 3rd,4th and 5th I couldn't get to the 5th rep, any ideas why? SHould I drop the weight for the remaining sets? I was taking the appropriate rest periods in between sets but I had no juice left. Any help would be appreciated. Cheers "Friendship is like peeing your pants. Everybody can see it but only you feel the real warmth"

05-13-2009, 11:40 PM	#2
Prince IronMagLabs Owner Administrator Join Date: Nov 2000 Location: Colorado Posts: 37,396 Photos: 356	I don't know anything about his routine, but I don't believe in weight training a sore muscle, it seems counter productive. BOARD SPONSORS: MassNutrition.com - Discount Supplement Superstore IronMagLabs.com - Bodybuilding Nutrition AlltheWhey.com - Bulk Protein Powders & Supplements CEMProducts.com - Research Chemicals & Supplements MusclesProd.com - Steroids, Bodybuilding & Training Blog Maximizer.com - Maximum Strength for Maximum Performance MikeGetsRipped.com - The Original 'Get Ripped' Blog ProteinRoutine.com - Experiments in Healthy Living Follow on Twitter Join Facebook Group Befriend on Myspace

05-13-2009, 11:52 PM	#3
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,699	what does the active recovery day entail? The goal of the active recovery is to help recover from hard training and get fluid moving, so it may help you. I train hard 3x's a week, with moderate intensity recovery work in between training days. patrick E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

05-14-2009, 02:16 AM	#4
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 7,999 Photos: 19	1 - Like Patrick said, the active recovery might help a little. The point of it is to use both low volume and intensity just to be doing SOMETHING, but not so much as to require a huge effort. Patrick, the active recovery day is just 2x6 at 10RM, or even lighter if necessary. With some low intensity cardio afterwards. If you want yeksetm, you could cut out the accessory movements on the recovery day. If your muscle are absolutely too sore to keep good form though, skip the weights and work on something else. Maybe some flexibility or foam rolling, or core/cardio. If you can't keep good form, thats when soreness becomes a real problem. 2 - 5x5 is a really tough rep range. Perhaps take a little extra rest? Have you ever done this rep range before? If you haven't, that might have something to do with it. Its got a high level of volume and intensity, so its not the easiest. Try increasing the rest interval, and if that doesn't help either drop the weight for those last few sets, or use your 7rm or even 8rm instead of your 6rm for all 5 sets and build up from there. The program lasts a good few weeks, so you don't wanna burn out using too much intensity straight away. You'll progress throughout, so going balls to the wall with intensity straight off the bat isn't critical. Theres time to improve! http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

05-14-2009, 02:33 AM	#5
yeksetm Registered User Join Date: Dec 2008 Location: Melbourne, Australia Posts: 64	If your muscle are absolutely too sore to keep good form though, skip the weights and work on something else. Maybe some flexibility or foam rolling, or core/cardio. If you can't keep good form, thats when soreness becomes a real problem. I did the active recovery session this afternoon and I actually feel better for it, still felt like I worked a little bit even though it was 2 x 6 @10rpm 2 - 5x5 is a really tough rep range. Perhaps take a little extra rest? Have you ever done this rep range before? If you haven't, that might have something to do with it. Its got a high level of volume and intensity, so its not the easiest. I have only ever done 3 x 5, so I don't think I realized how brutal it was going to be, still felt pretty awesome after the workout though! I love that feeling you get when you know you've worked your ass off (if only I worked that hard at work and uni) Try increasing the rest interval, and if that doesn't help either drop the weight for those last few sets, or use your 7rm or even 8rm instead of your 6rm for all 5 sets and build up from there. The program lasts a good few weeks, so you don't wanna burn out using too much intensity straight away. Will try bumping the rest interval to 2:5 minutes from the 2nd set onwards, will see how it goes and re-evaluate. You'll progress throughout, so going balls to the wall with intensity straight off the bat isn't critical. Theres time to improve![/quote] Cheers "Friendship is like peeing your pants. Everybody can see it but only you feel the real warmth"

05-14-2009, 02:52 AM	#6
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 7,999 Photos: 19	No problems, dude! I hope you see some results from the program. When i posted the article first a bunch of people here tried it and seemed to enjoy it and get some good gains out of it, so as long as you get the details right and you're eating right i see no reason why you shouldn't either! Texas Method is one of my favs anyway, may give it another shot in the summer. http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

06-03-2009, 11:54 AM	#7
yeksetm Registered User Join Date: Dec 2008 Location: Melbourne, Australia Posts: 64	One question, when trying PR's for one excercise is it better to try it on the 5x5 day or 3x3? Or is it much of the muchness? "Friendship is like peeing your pants. Everybody can see it but only you feel the real warmth"

06-04-2009, 01:44 AM	#9
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 7,999 Photos: 19	yeksetm - I always went for PRs on the 3x3 day, because 5x5 is difficult enough, lol. nkira - Thats good, you have to know your limits. Maintaining proper form is obviously most important. http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

06-04-2009, 08:20 AM	#10
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	Yeah, 5x5 is a tough rep range. Some programs that use it recommend that you start the program using something like 80% of your current 5x5RM just to help you build up to that type of volume/intensity. Also, take time between 5x5 sets. I started Starr's program never having rested more than like 90 seconds between lifts, but I quickly learned that resting 2-3 minutes between lifts is necessary for good recovery. Also make sure your pre-workout nutrition is good and that you're well-hydrated. gtbmed's strength journal

06-17-2009, 01:21 AM	#11
yeksetm Registered User Join Date: Dec 2008 Location: Melbourne, Australia Posts: 64	[quote=Gazhole;1903692]yeksetm - I always went for PRs on the 3x3 day, because 5x5 is difficult enough, lol. Yeah thats what I figured and have been doing. Have been doing the program for 4 weeks now and my 4 rep max for Bench is up 10.5 kg and 4 rep max for deadlift is up about 25kg, every other excercise has increased by about 5kg. So pretty much loving this. Have found that the heavier I lift the more i need to psych myself up for each lift, especially deadlifts!! "Friendship is like peeing your pants. Everybody can see it but only you feel the real warmth"

Thread Tools	Search this Thread
Show Printable Version Email this Page	Search this Thread: Advanced Search
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode