The Texas Method – Melissa Harper 07/17

Monday: Volume Day

03/07/2017
Video Sets Reps Weight Comment
Barbell Squat
 		5 5

A
90% of 5RM (Rep Max)
Tempo 50X0
Rest 2 minutes
Barbell Bench Press
 		5 5

B
90% of 5RM (Rep Max)
Tempo 50X0
Rest 2 minutes
Band Pull-Apart Variations with Tutorial
 		15

After all pressing.
Deadlift
 		1 5

C
Ramp up to one work set only, of 5 reps.
- 50%x5, 60%x4, 70%x3, 80%x4.
90% of 5RM (Rep Max)
Tempo 50X0
Rest 2 minutes

Wednesday: Recovery Day

03/07/2017
Video Sets Reps Weight Comment
Barbell Squat
 		2 5

A
80% of Monday's work.
Tempo 50X0
Rest 2 minutes
Barbell Military Press
 		3 5

B
Tempo 50X0
Rest 2 minutes
Chin Up Variations
 		3 5

C. Close-Grip Chin-up
Tempo 50X0
Rest 2 minutes
Parallel Back Extension
 		5 10

Tempo 2020
Rest 90 seconds

Friday: Intensity Day

03/07/2017
Video Sets Reps Weight Comment
Barbell Squat
 		1 5

A.
Warm-up, then work up to one single, new 5RM
- 50%x5, 60%x4, 70%x3, 80%x4 sets.
Tempo 50X0
Barbell Bench Press
 		1 5

B
Warm-up, then work up to one single, new 5RM
- 50%x5, 60%x4, 70%x3, 80%x4 sets.
Tempo 50X0
Band Pull-Apart Variations with Tutorial
 		15

After all pressing.
Pause Rack Deadlift 3210 tempo
 		5 3

C
Tempo 3210
Rest 2 minutes