the texas method calls for sets of cleans on Fridays, and deadlifts on mondays. however, my gym doesnt allow olympic lifts like cleans. what can i do instead?
Texas method
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In my experience most gyms just say that so that if you hurt yourself you can't sue them. They probably won't care if you so it, but worst case scenario you do it and they tell you not to.
>my gym doesnt allow olympic lifts like cleans
you mean they don't allow dropping the free weights right?
Barbell Rows. Rack Pulls
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speed deadlifts
Are you coming off of a beginner program?
Wither way, the Texas Method is not a good program alone, even many of the people closest to Rip who train alongside him want him to scrap it in the form you are describing.
You have to add assistance movements and more complex programming to make it viable. The Texas Method is a very basic template, to be expanded upon.
Do this:
4-Day Texas Split
alternate week 1 and 2
add 5lbs each pass of a 10 rep movement, take off 10% when you fail them and work back up
WEEK 1
Monday:
5x5 Bench Press, 90% 5RM
5x5 Incline Bench, 90% 5RM
Wednesday:
3x5 Standing Military Press, 80% 5RM
3x10 Cable Lateral Raise
3x10 Lying Tricep Extension
5x5 Low-Bar Squat, 90% 5RM
Friday:
1x5 Bench Press, 5RM + 5lbs
1x5 Incline Bench, 5RM + 5lbs
1x5 Deadlift, 80% 5RM
3x10 Weighted Pullup
3x10 Supinated Barbell Row
3x10 Facepulls
Sunday:
1x5 Low-Bar Squat, 5RM + 5lbs
3x10 Front Squat
3x10 Stiff Leg Deadlift
WEEK 2
Monday:
5x5 Standing Military Press, 90% 5RM
3x10 Cable Lateral Raise
3x10 Lying Tricep Extension
Wednesday:
3x5 Bench Press, 80% 5RM
3x5 Incline Bench, 80% 5RM
5x5 Deadlift, 90% 5RM
Friday:
1x5 Standing Military Press, 5RM + 5lbs
3x5 Low-Bar Squat, 80% 5RM
3x10 Front Squat
3x10 Stiff Leg Deadlifts
Sunday:
1x5 Deadlift, 5RM + 5-10lbs
3x10 Weighted Pullup
3x10 Supinated Barbell Row
3x10 Facepulls
Do some kind of deadlift variation or barbell row for either 3x5 or 5x3
snatch grip diddly
Get a new gym.
Clean pulls/jump shrugs.
why?
I'm glad they don't make us wear bibs for Spartan races anymore
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what if my knees stick out too far to do proper deadlefts
sauce?
And compound for back (5x5) will be fine.
what accessories for TM?
Never seen such a routine before. Is this legit?
she was Blacked
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speed deadlift.
where is this from?
Try light deadlifts or rows on Monday, then do your heavy set of 5 on Friday.
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