This is the first article in a series on Autoregulating the Texas Method.
Click Here for Part 2: Fatigue Management
Click Here for Part 3: Template and Exercise Selection
Click Here for Part 4: Periodization and Final Thoughts
The Texas Method is a popular program for intermediate trainees. The typical setup involves a 5×5 volume day on monday and a heavy set of 5 on Friday. There are a multitude of modifications that can and are made to this program. Many are detailed in Justin Lascek’s ebooks as well as the latest edition of Practical Programming by Mark Rippetoe and Andy Baker. There isn’t much, however, on how to adapt this program for autoregulation. While I’ve written about this in the past I thought I’d give my current thoughts on how to approach this.
Autoregulation adapts the programming based on the level of fatigue (among other factors) the lifter has on a given day. One of the biggest difficulties in utilizing the TM, in my opinion, is how to progress the volume day. Many lifters develop a natural sense of when to increase the volume vs the intensity weight. Others find it more difficult to know when to change it.
Using autoregulation, specifically the RTS-style developed by Mike Tuchscherer, we can adapt the Texas Method and listen to our body systematically rather than increasing based on rules of thumb.
Squat w/ Belt x5 @8, repeat 4-6%
Bench (touch and go) x5 @8, repeat 4-6%
2″ Deficit Deadlifts x5 @8, repeat 4-6%
2ct Pause Squat x4 @9 4-6%
2ct Pause Bench x4 @9 4-6%
Squat w/ Belt x3 @7 x3 @8 x3 @9 4-6%
Competition Bench x3 @7 x3 @8 x3 @9 4-6%
Deadlift w/ Belt x3 @7 x3 @8 x3 @9 4-6%
For those unfamiliar with notation and terminology used above I would recommend you check out the resources on the Reactive Training Systems website. On Monday we’re using repeats to get some volume at lower intensity. This will be similar to the training effect already utilized by the Texas Method. I utilized 4-6% fatigue (Medium) as a baseline but it’s conceivable that some weeks you should push the repeat set up to a 10. For those unadapted to deadlifting multiple times per week you could start out with working up to a topset @9 with no dropset or you could sub in some kind of row.
Wednesday involves some pause work although there’s no reason you couldn’t include other variations. Friday has you work up in triples with the intent of doing a pyramid of @7, @8, and @9. Those first two sets will tell you whether you should go for a PR or not. You should err on this side of going for that PR. However, if the first two sets are more like @8 and @9 you should stop there.
Who would benefit from this?
The limitation of this program is obviously it was developed for a generic lifter. It will need to be customized for each individuals scenario. Conceivably, someone who is already using the TM with success and wants to begin autoregulating their training could use something like this to do so.
I have not tested this variant on anyone. It is my personal opinion on how to work autoregulation into the TM. If you wish to try it I’d be happy to hear from you. If you would like to discuss how you might adapt this to your current state of development I’d be happy to discuss it with you.