Posted this in /routine/ thread but its slow af and nearly dead, so im putting it here.
I do sort of a modified Texas Method with GPP since EVERYONE who does TM ends up modifying it. Even Rip & crew shit on TM now lol Been lifting for 9 months. (2 months of fuckarounditis, 5 months of starting strength, 2 months of this) Id say im an "intermediate" trainee, so i can still add a little weight each session, though i usually have to micro load Currently bulking, training to get big and stronk.
Saturday - GPP day 2 Bodyweight exercises (pushups, pullups/chinups, dips, etc.) Ab work Conditioning (Steady-state cardio)
Sunday- Rest
GPP days are light and submaximal so they wont hinder training days Been doing this for 2 months so far. Love it. Helped me burst through plateau after 6 months of SS.
edit* helped me burst through plateau after 5 months of SS
Xavier Wright
shameless self bump
Elijah Perry
really lacking. you need to decide which days you need to drink your own cum. for god's sake read the fucking SS book
Kayden Wood
what do you mean by drinking your own cum. Curious
Josiah Gomez
>Even Rip & crew shit on TM now lol since when?
Josiah Wright
Rip doesn't promote it anymore like he used to and jordan feigenbaum and austing baraki says they wouldn't recommend it to anyone
Sebastian Edwards
If you're making gains then don't change it, clearly it's working.
Ethan Jenkins
Intermediate 4 Day Split Model:
Competetive shot-putter model:
Monday Squats and pressing exercises
Wednesday Pulling exercises such as cleans and snatches, and other back work
Thursday Squats and presses
Saturday Pulling exercises
Competetive powerlifter model:
Monday Bench press and related exercises
Wednesday Squatting and deadlifting exercises
Thursday Bench press and related exercises
Saturday Squatting and deadlifting exercises
Intermediate 4 Day Split Template:
Monday (Bench Press and Related Exercises) Bench Press 5X5 (Sets Across) (Press Assistance) Push Press 1X5 or Standing DB Press 2X8 or Kettlebell Jerk 2x8 or KB Push Press 2x8 (alternate among the four) Chin/Pull Ups 3X12
Thursday (Press and Related Exercises) Standing Press 5X5 (sets across) (Bench Press Assistance) DB Bench 3X6-12 (add weight when you get all 12) Chin/Pull Ups 3x12
Friday (High Intensity Squat and Deadlift Exercises) Front Squat 5X3 alternate weekly w/ Back Squat 3x1 or 3x2 or 3x3 (alternate rep scheme)
or 10x2 Box Squats (65% of 5x5 weight)
Bench Press 1x1 (to be done on weeks w/3x1 Front Squats. Eliminate Thursday bench on these weeks)
Deadlift 1X5
Grayson Scott
Does anyone have a template for a powerlifting based Texas method program?
Josiah Nguyen
TM is a powerlifting program. Sucks for anything except squats though.
Cameron Brown
Rip and other SS coaches are now on the RPE train. Check out The Bridge on Barbell Medicine for an idea of how they prefer to program stuff now.
Landon Thompson
yeah my GPP stuff was inspired by the bridge. It looks like a good program, but idk if I'm experienced enough with RPE to make accurate judgements, so I just go off percentages like TM does
Caleb Kelly
You guys don’t focus on one muscle group at a time like chest day, back day, etc?
Jordan Baker
I only started doing it a couple weeks ago. I was abysmal at judging RPE but honestly you should just try to. You get a lot better at it. Just treat it like a skill you have to try and improve. All the percentage based stuff makes me stall pretty hard, so far this feels a lot better at managing training fatigue. I find the biggest issue for me personally though is overestimating RPE, so sometimes I'm not working as hard as I should. Just don't be a shit cunt (like me) and RPE likely will work really well for you.
Robert Wilson
No, it's better that way because we have more frequency
Alexander Flores
my arms doesn't grow with PPL, so i decided to change things a bit, my chest and back are great, just like i wanted, but my arms are tiny, 14.5". Should i do biceps and triceps three times a week?
Jayden Thomas
>my programming
Gabriel Wood
...
Ayden Davis
>not making it up every time you go never gonna make it
Isaiah Parker
noob or troll?
Jose Young
Thoughts on my programming?
def fizzbuzz: for j in range(0, 100): if j%5 == 3: return 'fizz' elif j%3 == 5: return 'buzz' elif j%3 and j%5 == 0: return 'fizzbuzz' else: return 'j'
Owen Gutierrez
>Rip and other SS coaches are now on the RPE train Nope. The Barbell Medicine guys? Sure. Rip himself? Not at all. Look, there's a reason why Feigenbaum and Baraki released their own program through their own company and not under the SS umbrella.
Matthew King
Rip says RPE is useful for advanced lifters, but not for novices and intermediates. And since the starting strength program and business model is only for novices and intermediates, he doesn't say anything good about RPE
Julian Sanchez
this is literally NOTHING like texas method you shrub. for christ's sake have you read anything on it at all?
texas method has 3 elements that you are obviously missing - VOLUME, RECOVERY AND INTENSITY. all you are doing is basically a bastardized version of stage 3 of the novice program with some bullshit added in
Ian Wilson
Nigga that function just returns the letter 'j'
Isaiah Cruz
OK sure, that's fair. I guess I shouldn't equate them being SS coaches with what every other SS coach is advocating. Default TM is shit though, and for it be a reasonable cookie-cutter program at all requires so much modification that you may as well not call it TM anymore.
Leo Garcia
I mean it's like TM in that I do all the same lifts and follow a similar workout structure. I don't do the designated day thing, so it isn't that much like TM I'll admit
Christopher Davis
the only 'default' version of TM is just volume/recovery/intensity, which could basically be anything. volume day could be 5x5/8x3/4x10/whatever as long as there is a shitload of reps, while intensity day could be 1x1/2/3/4/5/etc
Asher White
Rip is like any other aging guy who is always dismissive of anything created by the generation after him.
Here's an idea on how to make RPE useful for novices: use it as a guide on how long to rest in between sets. They get to practice using it without affecting their load at all, yet it still manages to have an effect on their training.
Rip is just stuck in his ways and uncreative as fuck.
>implying it doesn't return 'fizzbuzz' which is the name of the function
Liam Carter
When rip answered the question on rpe he was talking about how it shouldn't be programmed for novices because they aren't experienced enough to gauge how hard a lift is going to be BEFORE they lift, and since they're a novice, they can increase the weight each training session, RPE is going to change each training session. And on that he's right. RPE is bad for novices and possibly intermediates because it's something they needn't be concerned with. They just need to think about increasing the weight every training session.
Levi Cruz
>deadlifts immediately following squats lol
Isaac Martinez
100% agree with novices, but not for intermediates. Some people are just shit at adding weight every single week and they stall hard. RPE based training allows for progression over a longer period of time. You just have to make sure you're actually pushing yourself. RPE based training is just overall better than linearly increasing weight based on a % every week.
Carson Wilson
if the intermediate lifter displays that they can accuratly gauge RPE, then yes it is useful for them. Not all intermediate lifters can do this though
Hunter Hill
Works well actually, dyel. I don’t want or need legs the size of redwood stumps. And, I don’t care about being able to deadlift a blue whale.
Justin Ross
RPE is a skill you improve by doing it more, just like anything else. If someone really can't figure it out, then sure, but at that point, they probably need a coach anyway because nothing they do themselves will work.
Jaxon Sullivan
agreed
Have fun looking like a bitch deadlifting baby weight because you used up all your energy squatting or be squatting baby weight so you can save yourself for deadlifts
Easton Russell
Agree to some extent. That's why you don't use RPE to determine the load in the meantime. Instead, use it to determine the rest periods in between sets. Set felt like @10? Rest 5+ mins. @7-8? 2-3 mins. That way, you get to practice using RPE without actually affecting your workload, but it actually has some utility in your training.
Adam King
Sure, dyel, sure. It’s getting late shouldn’t you be meal prepping for the rest of the week?
Evan Wright
what did he mean by this?
Cooper Cox
>calls others dyel >follows meme routine from bodybuilding.com wew
Angel Wood
What do you mean? Progression is the only thing that's actually important, so as long as that requirement is met at a reasonable pace then who cares what set up you use to get there.
Robert Walker
>what did he mean by this
One of the many phrases used by underaged posters looking for (you)s. Young Caleb here has escaped the /b/ containment board.