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Texas Method powerlifting program as advised for Masters I
1. Volume Day
1. Squat |
5×5 |
85-90% of Intensity Day |
2. Bench Press |
5×5 |
85-90% of Intensity Day |
3. Deadlift |
1×5 |
85-90% of Intensity Day |
Notation is sets × reps. |
2. Recovery Day
1. Squat |
2×5 |
80-90% of Volume Day |
2. Bench Press |
3×5 |
80-90% of Volume Day |
3. Chin Up |
3×8 |
can be Work In A Range |
Notation is sets × reps. |
3. Intensity Day
1. Squat |
1×5 |
100% of the target weight |
2. Bench Press |
1×5 |
100% of the target weight |
3. Deadlift |
1×5 |
100% of the target weight |
Notation is sets × reps. |
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Notes
The target weight increased by 2.5 kg weekly. |
Assistance exercises go to Intensity Day. |
On stagnation try to increase volume on Day 1. |
On regression try to decrease volume on Day 1. |
Work In A Range
Do 4 sets of 4-6 reps and increase weight when: |
- at least one set is performed for 6 reps, and |
- no set is performed below 4 reps. |
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