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This spreadsheet is intended for people who have done SS and now need to move on to the next phase

of training. For the power cleans, it will work best if you just put your 5x3 weight and 3 reps down, as there is no aim to go for heavy singles. Similar for deadlift, just put your latest weight and reps. Squats will be slightly different, in that you'll go back to 5x5 and 1x5 training, but if you're in no rush, just put the last weight you did at 3x5. Things might seem a little light at first, but weekly progression will kick in soon enough. 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.tnation.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. 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

Edit the cells in orange ONLY


Put your 3x5, 1x5, or 5x3 numbers in here as appropriate. My current lifts: If you've been fucking around and finding out your 1RM, put that in, it'll adjust accordingly. I measure weights using: kg Squat: 315 kg for: 5 reps (1RM: Bench Press: 225 kg for: 5 reps (1RM: Deadlift: 405 kg for: 5 reps (1RM: Press: 185 kg for: 5 reps (1RM: Power Clean: 185 kg for: 3 reps (1RM: Typically 10 for deadlift and squats, 5 for the rest. Lower this if things are moving too quickly. 10 5 10 5 5 kg kg kg kg kg 5 5 5 5 2.5

2-week progression pace:

Squat: Bench Press: Deadlift: Press: Power Clean:

How granularly rounded do you want your warmups to be? Smallest weight increment: These numbers must NOT be greater than your increments, and squats must be half or less! Squat: Bench Press: Deadlift: Press: Power Clean: 5 2.5 5 2.5 2.5 kg kg kg kg kg 0 0 0 0 0

Limit BP/OHP cycle pace? 1 Limit: Limited to 3x your progression pace Slow-roll: Cutting it back a bit, limited to 2x progression pace. Allows for slower, steadier progression. Let 'er rip!: After 3RM, 1RM is calculated, incremented the 2-week increment, and aimed for the next work OHP Wednesday decrement? 95% 0 0 This should be somewhere between 90% and 99%. Default is 95% 0

Good, on to the workout!

354 253 456 208 196

kg) kg) kg) kg) kg)

Cycle End Date

Cycle 1a
Sets x Rep

Texas Method

Squat

2x5 1x5 Warm-up 1x3 1x2 Work Sets Reps Hit on Friday

Mon Medium 5x5 20 110 170 225 285 5x5 20 100 140 180 202.5

Wed Light 2x5 20 90 135 180 230

Fri Mon Heavy Medium 1x5 5x5 20 20 125 110 185 170 250 225 315 285 1RM 45 125 175 225 252.5

Wed Light 2x5 20 90 135 180 230 3x5 20 90 125 160 182.5

Fri Heavy 1x5 20 125 185 250 315

2x5 1x5 Warm-up 1x3 Bench 1x2 Work Sets Reps Hit on Friday 2x5 1x5 Warm-up 1x3 1x2 Work Sets Reps Hit on Friday

Press

3x5 20 80 105 125 152.5 1x5 140 215 305 360 5x3 20 100 125 155 185 19,833 Mon Medium 5x5 20 110 170 225 285 5x5 20 100 145 185 207.5 3x5 20 85 110 135 162.5 1x5 140 215 305 360 5x3 20 100 130 160 190 19,983 5x10 3xF 7,378 10,020 5x10 3xF 7,168 Wed Light 2x5 20 90 135 180 230 9,918

5x5 20 90 115 140 165 1x5 140 215 305 360

1RM 20 110 145 175 207.5

2x5 Warm-up 1x3 Deadlift 1x2 Work Sets Reps Hit on Monday 2x5 1x5 Clean Warm-up 1x3 1x2 Work Sets Work Sets Back Ex Work Sets Chin-Up VOLUME
Cycle End Date

5x3 20 100 130 155 187.5 18,690 5x10 3xF 7,798 Wed Light 2x5 20 90 135 180 230 3x5 20 90 130 165 187.5 5x5 20 90 115 140 170 1x5 140 215 305 360 5x3 20 105 130 160 192.5 18,815 5x10 3xF 7,898 9,728 2RM 20 110 145 175 207.5 9,410 Fri Heavy 1x5 20 125 185 250 315

Cycle 1b
Sets x Rep

Texas Method

Squat

2x5 1x5 Warm-up 1x3 1x2 Work Sets Reps Hit on Friday

Fri Mon Heavy Medium 1x5 5x5 20 20 125 110 185 170 250 225 315 285 2RM 20 125 175 225 252.5

2x5 1x5 Warm-up 1x3 Bench 1x2 Work Sets Reps Hit on Friday 2x5 1x5 Warm-up 1x3 1x2 Work Sets Reps Hit on Friday

Press

2x5 Warm-up 1x3 Deadlift 1x2 Work Sets Reps Hit on Monday 2x5 1x5 Clean Warm-up 1x3 1x2 Work Sets Work Sets Back Ex Work Sets Chin-Up VOLUME

CYCLE:
Weight

1a

1b

1c

2a

2b

2c

3a

3b

Average Weight 1RM Projection (Top Workset)


Squat Bench Press Deadlift Shoulder Press Power Clean

NA

Strength/Weight Ratio
Squat Ratio Bench Press Ratio Deadlift Ratio Shoulder Press Ratio Power Clean Ratio -

GRAPHS:

Squat
1.00 0.80 0.60 0.40 0.20 1.00 0.80 0.60 0.40 0.20 -

Deadlift
1.00 0.80 0.60 0.40 0.20 1.00 0.80 0.60 0.40 0.20 -

Power Clean
1.00 0.80 0.60 0.40 0.20 -

Squat Ratio
1.00 0.80 0.60 0.40 0.20 1.00 0.80 0.60 0.40 0.20 -

Deadlift Ratio
1.00 0.80 1.00 0.80

0.60 0.40 0.20 -

0.60 0.40 0.20 -

Power Clean Ratio


1.00 0.80 0.60 0.40 0.20 -

Weight
1.20 1.00 0.80 0.60 0.40 0.20 0.00

Cycle 3a

Cycle 3b

Cycle 3c

3c

4a

4b

4c

Bench Press

Press

Bench Press Ratio

Press Ratio

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