TexasMethod - v1.3.xls

7/27/2019 TexasMethod - v1.3.xls

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This spreadsheet is intended for people who have done SS and n

on to the next phase of training. For the power cleans, it will wo

put your 5x3 weight and 3 reps down, as there is no aim to go fo

Similar for deadlift, just put your latest weight and reps. Squatsdifferent, in that you'll go back to 5x5 and 1x5 training, but if yo

put the last weight you did at 3x5. Things might seem a little lig

weekly progression will kick in soon enough.

Bench and Press have some fun variation to them. Your 1RM wil

and then strived for on the first workout. Two weeks later you'll

your previous 1RM weight, and then you'll go for 3 two weeks af

point, you'll have three choices. All three will have the 1RM calc

3RM, and have your 2 week increment added. "Let 'er rip" will

the adjusted figure if you didn't hit at least 3 reps. "Limit" will u

the "Let 'er rip" figure and the previous cycle's 1RM plus three t

increments. "Slow-roll" is similar as "Limit", but uses two two-w

Also, you get to choose the increment of Wednesdays OHPs. Ri

while you should have a lower load on Wednesday, the decreme

as for BP (90%). However, he doesn't give the figure to be used.

begin with, you can change this on the following page if you wis

read the program and decide for yourself, you can find it at http:

nation.com/free_online_article/most_recent/the_texas_metho

On Fridays, be sure to record the number of reps you put up for

power cleans. At the end of the 6-week cycle, put the finish datcycle title (cell D9 for the first cycle, for example). Your estimate

calculated, and if you put your weight for the respective date on

your lift:bodyweight ratios will be recorded as well. Good luck!


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This spreadsheet was put together with liberal borrowing from S

SS forums, as well as poteto of Reddit. If interest occurs, future

announced on Reddit's fitness and/or weightroom subs. Other

contact me directly on Reddit! -akharon


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ow need to move

rk best if you just

r heavy singles.

ill be slightly're in no rush, just

t at first, but

ll be calculated

go for 2 reps of

ter that. At this

ulated from the

se this figure, or

e the smaller of

o-week

ek increments.

petoe says that

nt isn't the same

We'll use 95% to

. If you wish to

//www.t-

.

everything but

up near the Xad 1RMs will be

the Stats page,


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teamRoxorz of the

ersions will be

ise, you can


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Edit the cells in orangeONLY

My current lifts:

I measure weights using: kg

Squat: 170

Bench Press: 125

Deadlift: 200

Press: 60

Power Clean: 60

2-week progression pace:

Squat: 10

Bench Press: 5

Deadlift: 10

Press: 5Power Clean: 5

Smallest weight increment:

Squat: 5

Bench Press: 2.5Deadlift: 5

Press: 2.5

Power Clean: 2.5

BP/OHP cycle pace? Limit

, ,

you've been fucking arou

that in, it'll adjust accordi

Typically 10 for deadlift a

Lower this if things are m

How granularly rounded

These numbers must NO

and squats must be half o


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OHP Wednesday decrement? 95%

0This should be somewhere between 90% and 99%. Default is 95%

Good, on to the w

Limit: Limited to 3x your progression pace

Slow-roll: Cutting it back a bit, limited to 2x progression pace. Allows for

Let 'er rip!: After 3RM, 1RM is calculated, incremented the 2-week incre


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kg for: 1 reps (1RM: 170 kg)





kg 5

kg 5

kg 10

kg 5kg 5

kg 0

kg 0kg 0

kg 0

kg 0 0

1

.

d and finding out your 1RM, put

ngly.

d squats, 5 for the rest.

ving too quickly.

o you want your warmups to be?

be greater than your increments,

r less!


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0 0

rkout!

slower, steadier progression.

ent, and aimed for the next workout.


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Mon Wed Fri Mon Wed FriMedium Li ht Heav Medium Li ht Heav

5x5 2x5 1x5 5x5 2x5 1x52x5 45 45 45 45 45 451x5 50 40 60 55 40 601x3 80 65 90 80 65 901x2 105 85 120 110 85 120

135 110 150 140 110 155

5x5 1RM 3x52x5 45 45 451x5 50 60 45

1x3 70 85 601x2 90 110 80

100 125 90

3x5 5x5 1RM2x5 45 45 451x5 20 25 301x3 25 30 401x2 30 40 50

40 47.5 60

1x5 1x52x5 60 651x3 90 951x2 130 140

155 165

5x3 5x32x5 45 451x5 30 301x3 35 401x2 45 50

55 60Back Ex 5x10 5x10Chin-U 3xF 3xF

10,020 3,400 4,980 8,658 4,480 4,635

Mon Wed Fri Mon Wed FriMedium Li ht Heav Medium Li ht Heav

5x5 2x5 1x5 5x5 2x5 1x52x5 45 45 45 45 45 451x5 55 45 60 60 45 651x3 85 65 95 90 70 951x2 115 90 125 120 95 130

145 115 160 150 120 165

5x5 2RM 3x52x5 45 45 451x5 50 60 451x3 70 85 601x2 90 110 80

102.5 125 92.5

3x5 5x5 2RM2x5 45 45 451x5 25 25 301x3 30 35 401x2 40 40 50

47.5 50 60

1x5 1x52x5 70 701x3 105 1101x2 145 155

175 185

5x3 5x32x5 45 451x5 35 351x3 45 451x2 55 55

65 70Back Ex 5x10 5x10Chin-Up 3xF 3xF

10,668 3,658 5,405 9,285 4,678 5,005

CleanWarm-up

Work SetsWork SetsWork Sets

VOLUME

PressWarm-up

Work SetsReps Hit on Friday

DeadliftWarm-up

Work SetsReps Hit on Monday

BenchWarm-up


Cycle End Date Cycle 1b

Texas Method Sets x Rep

Squat Warm-up


CleanWarm-up

Work SetsWork SetsWork Sets

VOLUME

DeadliftWarm-up

Work Sets

Reps Hit on Monday

Bench Warm-up


PressWarm-up


SquatWarm-up


Cycle End Date Cycle 1a

Texas Method Sets x Rep


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1a 1b 1c 2a 2b

Weight

Average Weight

1RM Projection (Top Workset)

Squat

Bench Press

Deadlift

Shoulder Press

Power Clean

Strength/Weight Ratio

Squat Ratio - - - - -

Bench Press Ratio - - - - -

Deadlift Ratio - - - - -

Shoulder Press Ratio - - - - -

Power Clean Ratio - - - - -

GRAPHS:

CYCLE:

-

0.20

0.40

0.60

0.80

1.00

Squat

-

0.20

0.40

0.60

0.80

1.00

Deadlift

0.80

1.00

Power Clean


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-

0.20

0.40

0.60

0.80

1.00

Squat Ratio

-

0.20

0.40

0.60

0.80

1.00

Deadlift Ratio

-

0.20

0.40

0.60

-

0.20

0.40

0.60

0.80

1.00

Power Clean Ratio


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0.00

0.20

0.40

0.60

0.80

1.00

1.20

Weight


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Cycle 3a

Cycle 3b


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Cycle 3c


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2c 3a 3b 3c 4a 4b 4c

- - - - - - -

- - - - - - -

- - - - - - -

- - - - - - -

- - - - - - -

NA

-

0.20

0.40

0.60

0.80

1.00

Bench Press

-

0.20

0.40

0.60

0.80

1.00

Press


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-

0.20

0.40

0.60

0.80

1.00

Bench Press Ratio

-

0.20

0.40

0.60

0.80

1.00

Press Ratio


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Documents

TexasMethod - v1.3.xls