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Texas Method
Edit the cells in orange ONLY
Put your 3x5, 1x5, or 5x3 numbers in here as appropriate. If
My current lifts: you've been fucking around and finding out your 1RM, put
that in, it'll adjust accordingly.
I measure weights using: kg
Squat: 213 kg for: 5 reps (1RM: 240 kg)
Bench Press: 135 kg for: 5 reps (1RM: 152 kg)
Deadlift: 231 kg for: 5 reps (1RM: 260 kg)
Press: 90 kg for: 5 reps (1RM: 101 kg)
Power Clean: 90 kg for: 5 reps (1RM: 101 kg)
2-week progression pace: Typically 10 for deadlift and squats, 5 for the rest.
Lower this if things are moving too quickly.
Squat: 10 kg 5
Bench Press: 5 kg 5
Deadlift: 10 kg 5
Press: 5 kg 5
Power Clean: 5 kg 2.5
Smallest weight increment: How granularly rounded do you want your warmups to be?
These numbers must NOT be greater than your increments,
and squats must be half or less!
Squat: 5 kg 0
Bench Press: 2.5 kg 0
Deadlift: 5 kg 0
Press: 2.5 kg 0
Power Clean: 2.5 kg 0 0
Bench and Press have some fun variation to them. Your 1RM will be calculated and
then strived for on the first workout. Two weeks later you'll go for 2 reps of your
previous 1RM weight, and then you'll go for 3 two weeks after that. At this point,
you'll have three choices. All three will have the 1RM calculated from the 3RM, and
have your 2 week increment added. "Let 'er rip" will use this figure, or the adjusted
figure if you didn't hit at least 3 reps. "Limit" will use the smaller of the "Let 'er rip"
figure and the previous cycle's 1RM plus three two-week increments. "Slow-roll" is
similar as "Limit", but uses two two-week increments.
Also, you get to choose the increment of Wednesdays OHPs. Rippetoe says that
while you should have a lower load on Wednesday, the decrement isn't the same as
for BP (90%). However, he doesn't give the figure to be used. We'll use 95% to
begin with, you can change this on the following page if you wish. If you wish to
read the program and decide for yourself, you can find it at http://www.t-nation.
com/free_online_article/most_recent/the_texas_method.
On Fridays, be sure to record the number of reps you put up for everything but
power cleans. For power cleans enter number of sets completed. At the end of the
6-week cycle, put the finish date up near the Xa cycle title (cell D9 for the first cycle,
for example). Your estimated 1RMs will be calculated, and if you put your weight
for the respective date on the Stats page, your lift:bodyweight ratios will be recorded
as well. Good luck!
This spreadsheet was put together with liberal borrowing from SteamRoxorz of the
SS forums, as well as poteto of Reddit. If interest occurs, future versions will be
announced on Reddit's fitness and/or weightroom subs. You can download the latest
version at http://www.mediafire.com/TexasMethod. Otherwise, you can contact me
directly on Reddit! -akharon
I've been using this spreadsheet so I decided to import it to google docs so I
can use it from my iphone and update it a bit. It checked out okay when I
tried downloading to my excel, but YMMV. You can contact me on the SS
forums. -strideknight
Estimated
Lifts TRUE 2 3 5
Squat 240 233 227 213
Make sure you fill in "reps hit on Friday" or the weights
Bench 152 148 143 135
will not progress correctly!
Deadlift 260 253 245 231
Press 101 98 96 90
Clean 101 98 96 90
Cycle 3b
Cycle 3c
v2.3
Added Accessories and Notes to cycle logs.
v2.2
Added Wilks Score and PL Total to Stats page and corresponding graph
v2.1
Imported to Google Docs
Updated and tweaked graphs
v2.0
Branch started by strideknight
Added Power Clean progression dependent on previously completing >3 sets instead of automatic linear progression.
v1.7
Fix PC increment (was doubling).
v1.6
Set Friday squats & deadlifts to increment only if 5 reps hit the previous Friday. Deloads are still up to you.
v1.5
Updated instruciton page with permanent download link
v1.4
Fixed warmups to show 45/20 on lb/kg mode
Fixed DL progression (was doubled from the inputs)
v1.3
Initial Release
[1] Enter your weight here