Blank Texas Method - Current Version

Edit the cells in orange ONLY
My current lifts:
I measure weights using:

Squat:
Bench Press:
Deadlift:
Press:
Power Clean:
2-week progression pace:
Squat:
Bench Press:
Deadlift:
Press:
Power Clean:
Smallest weight increment:
Squat:
Bench Press:
Deadlift:
Press:
Power Clean:
BP/OHP cycle pace?
Limit: Limited to 3x your progression pace
Slow-roll: Cutting it back a bit, limited to 2x progression pace. Allows for slower, stea
Let 'er rip!: After 3RM, 1RM is calculated, incremented the 2-week increment, and ai
OHP Wednesday decrement?
This should be somewhere between 90% and 99%. Default is 95%
0
Good, on to the worko

Put your 3x5, 1x5, or 5x3 numbers in here as appropriate. If
you've been fucking around and finding out your 1RM, put
that in, it'll adjust accordingly.
lbs
345 lbs for: 5 reps (1RM: 388 lbs)
Typically 10 for deadlift and squats, 5 for the rest.

Lower this if things are moving too quickly.
10 lbs 5
5 lbs 5
10 lbs 5
5 lbs 5
5 lbs 2.5
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!
5 lbs 0
2.5 lbs 0
5 lbs 0
2.5 lbs 0
2.5 lbs 0 0
Let 'er rip! 3
progression pace. Allows for slower, steadier progression.

ncremented the 2-week increment, and aimed for the next workout.
95% 0 0
nd 99%. Default is 95%
od, on to the workout!

This spreadsheet is intended for people who have done SS and now need t
to the next phase of training. For the power cleans, it will work best if you
your 5x3 weight and 3 reps down, as there is no aim to go for heavy singles
for deadlift, just put your latest weight and reps. Squats will be slightly diff
that you'll go back to 5x5 and 1x5 training, but if you're in no rush, just put
weight you did at 3x5. Things might seem a little light at first, but weekly p
will kick in soon enough.
Bench and Press have some fun variation to them. Your 1RM will be calcul
then strived for on the first workout. Two weeks later you'll go for 2 reps o
previous 1RM weight, and then you'll go for 3 two weeks after that. At this
you'll have three choices. All three will have the 1RM calculated from the
have your 2 week increment added. "Let 'er rip" will use this figure, or the
figure if you didn't hit at least 3 reps. "Limit" will use the smaller of the "Le
figure and the previous cycle's 1RM plus three two-week increments. "Slo
similar as "Limit", but uses two two-week increments.
Also, you get to choose the increment of Wednesdays OHPs. Rippetoe say
while you should have a lower load on Wednesday, the decrement isn't the
for BP (90%). However, he doesn't give the figure to be used. We'll use 95
with, you can change this on the following page if you wish. If you wish to
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
power cleans. For power cleans enter number of sets completed. At the e
6-week cycle, put the finish date up near the Xa cycle title (cell D9 for the fi
for example). Your estimated 1RMs will be calculated, and if you put your
the respective date on the Stats page, your lift:bodyweight ratios will be re
well. Good luck!
This spreadsheet was put together with liberal borrowing from SteamRoxo
SS forums, as well as poteto of Reddit. If interest occurs, future versions w
announced on Reddit's fitness and/or weightroom subs. You can downloa
latest version at http://www.mediafire.com/TexasMethod. Otherwise, you
contact me directly on Reddit! -akharon
-strideknight
and now need to move on
work best if you just put
for heavy singles. Similar
will be slightly different, in
no rush, just put the last
rst, but weekly progression
RM will be calculated and

'll go for 2 reps of your
after that. At this point,
ulated from the 3RM, and
this figure, or the adjusted
maller of the "Let 'er rip"
ncrements. "Slow-roll" is
Ps. Rippetoe says that

crement isn't the same as
ed. We'll use 95% to begin
h. If you wish to read the
www.t-
method.
up for everything but
mpleted. At the end of the
(cell D9 for the first cycle,
d if you put your weight for
t ratios will be recorded as
from SteamRoxorz of the

uture versions will be
You can download the
. Otherwise, you can
Estimated
Lifts 1 2 3 5
Squat 390 379 368 347
Bench 236 230 223 210
Deadlift 456 443 430 405
Press 191 186 181 170
Clean 174 170 165 155
Cycle End Date Cycle 1a

Mon Wed Fri Mon Wed
Texas Method Sets x Rep
Medium Light Heavy Medium Light
5x5 2x5 1x5 5x5 2x5
2x5 45 45 45 45 45
Warm-up 1x5 120 100 135 120 100
1x3 185 150 205 185 150
Squat 1x2 245 200 275 245 200
Work Sets 310 250 345 310 250
Reps Hit on Friday
5x5 1 3x5
2x5 45 45 45
1x5 90 115 85
Warm-up 1x3 130 160 115
Bench 1x2 165 210 150
Work Sets 187.5 235 170
Reps Hit on Friday
3x5 5x5
2x5 45 45
1x5 75 80
Warm-up 1x3 95 105
Press 1x2 115 125
Work Sets 140 152.5
Reps Hit on Friday
1x5 1x5
2x5 140 140
Warm-up 1x3 215 215
Deadlift 1x2 305 305
Work Sets 360 360
Reps Hit on Monday
5x3
2x5 45
1x5 85
Clean Warm-up 1x3 110
1x2 135
Work Sets 162.5
Sets Done on Friday
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 20,608 7,740 10,088 19,528 8,370
Cycle End Date Cycle 1b

Mon Wed Fri Mon Wed
5x5 2x5 1x5 5x5 2x5
2x5 45 45 45 45 45
1x5 120 100 135 120 100
Warm-up 1x3 185 150 205 185 150
Squat 1x2 245 200 275 245 200
Work Sets 310 250 345 310 250
Reps Hit on Friday
5x5 2 3x5
2x5 45 45 45
Warm-up 1x5 95 115 85
1x3 130 160 120
Bench 1x2 170 210 155
Work Sets 192.5 235 172.5
Reps Hit on Friday
3x5 5x5
2x5 45 45
1x5 80 85
Warm-up 1x3 105 110
Press 1x2 125 130
Work Sets 150 157.5
Reps Hit on Friday
1x5 1x5
2x5 140 140
Warm-up 1x3 215 215
Work Sets 360 360
Reps Hit on Monday
5x3
2x5 45
1x5 85
1x2 135
Work Sets 162.5
Sets Done on Friday 5
VOLUME 20,768 7,965 10,323 19,703 8,433
Cycle End Date Cycle 1c

Mon Wed Fri Mon Wed
5x5 2x5 1x5 5x5 2x5
2x5 45 45 45 45 45
1x5 120 100 135 120 100
Warm-up
Squat 1x3 185 150 205 185 150
1x2 245 200 275 245 200
Work Sets 310 250 345 310 250
Reps Hit on Friday
5x5 3 3x5
2x5 45 45 45
1x5 100 115 90
Warm-up 1x3 140 160 125
Bench
Warm-up
Bench
1x2 180 210 160
Work Sets 200 235 180
Reps Hit on Friday
3x5 5x5
2x5 45 45
1x5 80 85
Warm-up 1x3 105 110
Press 1x2 125 135
Work Sets 152.5 160
Reps Hit on Friday
1x5 1x5
2x5 140 140
Warm-up 1x3 215 215
Work Sets 360 360
Reps Hit on Monday
5x3
2x5 45
1x5 90
1x2 140
Work Sets 167.5
Sets Done on Friday
VOLUME 21,030 8,003 10,683 19,775 8,595

Mon Wed Fri Mon Wed
5x5 2x5 1x5 5x5 2x5
2x5 45 45 45 45 45
1x5 120 100 135 120 100
Warm-up 1x3 185 150 205 185 150
Squat 1x2 245 200 275 245 200
Work Sets 310 250 345 310 250
Reps Hit on Friday
5x5 1 3x5
2x5 45 45 45
1x5 90 115 80
Warm-up 1x3 125 160 115
Bench 1x2 165 205 150
Work Sets 185 232.5 167.5
Reps Hit on Friday
3x5 5x5
2x5 45 45
Warm-up 1x5 75 80
Press 1x3 95 105
1x2 120 125
Work Sets 142.5 150
Reps Hit on Friday
1x5 1x5
2x5 140 140
Warm-up
Deadlift
Warm-up 1x3 215 215
Work Sets 360 360
Reps Hit on Monday
5x3
2x5 45
1x5 90
1x2 140
Work Sets 167.5
Sets Done on Friday
VOLUME 20,530 7,788 10,200 19,465 8,308

Mon Wed Fri Mon Wed
5x5 2x5 1x5 5x5 2x5
2x5 45 45 45 45 45
1x5 120 100 135 120 100
Warm-up 1x3 185 150 205 185 150
Squat 1x2 245 200 275 245 200
Work Sets 310 250 345 310 250
Reps Hit on Friday
5x5 2 3x5
2x5 45 45 45
1x5 95 115 85
Warm-up 1x3 130 160 120
Bench 1x2 170 205 155
Work Sets 192.5 232.5 172.5
Reps Hit on Friday
3x5 5x5
2x5 45 45
1x5 80 85
Warm-up
Press 1x3 100 105
1x2 125 130
Work Sets 147.5 155
Reps Hit on Friday
1x5 1x5
2x5 140 140
Warm-up 1x3 215 215
Work Sets 360 360
Reps Hit on Monday
5x3
2x5 45
1x5 90
Warm-up
Clean 1x3 115
1x2 140
Work Sets 167.5
Sets Done on Friday
VOLUME 20,768 7,913 10,433 19,625 8,433

Mon Wed Fri Mon Wed
5x5 2x5 1x5 5x5 2x5
2x5 45 45 45 45 45
1x5 120 100 135 120 100
Warm-up 1x3 185 150 205 185 150
Squat 1x2 245 200 275 245 200
Work Sets 310 250 345 310 250
Reps Hit on Friday
5x5 3 3x5
2x5 45 45 45
Warm-up 1x5 95 115 85
1x3 135 160 120
Bench 1x2 175 205 155
Work Sets 197.5 232.5 177.5
Reps Hit on Friday
3x5 5x5
2x5 45 45
1x5 80 85
Warm-up 1x3 105 110
Press 1x2 125 135
Work Sets 152.5 160
Reps Hit on Friday
1x5 1x5
2x5 140 140
Warm-up 1x3 215 215
Work Sets 360 360
Reps Hit on Monday
5x3
2x5 45
Warm-up 1x5 90
Clean 1x3 115
1x2 140
Work Sets 167.5
Sets Done on Friday
VOLUME 20,918 8,003 10,665 19,775 8,508

Mon Wed Fri Mon Wed
5x5 2x5 1x5 5x5 2x5
2x5 45 45 45 45 45
1x5 120 100 135 120 100
Warm-up
Squat 1x3 185 150 205 185 150
1x2 245 200 275 245 200
Work Sets 310 250 345 310 250
Squat
Reps Hit on Friday

5x5 1 3x5
2x5 45 45 45
1x5 90 115 80
Warm-up 1x3 125 160 115
Bench 1x2 165 205 150
Work Sets 185 230 167.5
Reps Hit on Friday
3x5 5x5
2x5 45 45
Warm-up 1x5 75 80
1x3 95 100
Press 1x2 115 125
Work Sets 140 147.5
Reps Hit on Friday
1x5 1x5
2x5 140 140
Warm-up 1x3 215 215
Work Sets 360 360
Reps Hit on Monday
5x3
2x5 45
1x5 90
1x2 140
Work Sets 167.5
Sets Done on Friday
VOLUME 20,530 7,740 10,198 19,388 8,308

Mon Wed Fri Mon Wed
5x5 2x5 1x5 5x5 2x5
2x5 45 45 45 45 45
1x5 120 100 135 120 100
Warm-up 1x3 185 150 205 185 150
Squat 1x2 245 200 275 245 200
Work Sets 310 250 345 310 250
Reps Hit on Friday
5x5 2 3x5
2x5 45 45 45
1x5 95 115 85
Warm-up
Bench 1x3 130 160 115
1x2 170 205 150
Work Sets 190 230 170
Reps Hit on Friday
3x5 5x5
2x5 45 45
1x5 75 80
Warm-up 1x3 100 105
Press
Warm-up
Press
1x2 120 125
Work Sets 145 152.5
Reps Hit on Friday
1x5 1x5
2x5 140 140
Warm-up 1x3 215 215
Work Sets 360 360
Reps Hit on Monday
5x3
2x5 45
1x5 90
1x2 140
Work Sets 167.5
Sets Done on Friday
VOLUME 20,705 7,840 10,428 19,528 8,370

Mon Wed Fri Mon Wed
5x5 2x5 1x5 5x5 2x5
2x5 45 45 45 45 45
Warm-up 1x5 120 100 135 120 100
1x3 185 150 205 185 150
Squat 1x2 245 200 275 245 200
Work Sets 310 250 345 310 250
Reps Hit on Friday
5x5 3 3x5
2x5 45 45 45
1x5 95 115 85
Warm-up 1x3 135 160 120
Bench 1x2 175 205 155
Work Sets 195 230 175
Reps Hit on Friday
3x5 5x5
2x5 45 45
1x5 80 85
Warm-up 1x3 105 110
Press 1x2 125 130
Work Sets 150 157.5
Reps Hit on Friday
1x5 1x5
2x5 140 140
Warm-up 1x3 215 215
Work Sets 360 360
Reps Hit on Monday
5x3
2x5 45
1x5 90
Warm-up
Clean
Warm-up
Clean 1x3 115
1x2 140
Work Sets 167.5
Sets Done on Friday
VOLUME 20,855 7,965 10,658 19,703 8,470

Mon Wed Fri Mon Wed
5x5 2x5 1x5 5x5 2x5
2x5 45 45 45 45 45
1x5 120 100 135 120 100
Warm-up
Squat 1x3 185 150 205 185 150
1x2 245 200 275 245 200
Work Sets 310 250 345 310 250
Reps Hit on Friday
5x5 1 3x5
2x5 45 45 45
1x5 90 110 80
Warm-up 1x3 125 155 115
Bench 1x2 160 200 145
Work Sets 182.5 227.5 165
Reps Hit on Friday
3x5 5x5
2x5 45 45
1x5 75 75
Warm-up 1x3 95 100
Press 1x2 115 120
Work Sets 137.5 145
Reps Hit on Friday
1x5 1x5
2x5 140 140
Warm-up 1x3 215 215
Work Sets 360 360
Reps Hit on Monday
5x3
2x5 45
1x5 90
1x2 140
Work Sets 167.5
Sets Done on Friday 4
VOLUME 20,458 7,703 10,145 19,290 8,260

Mon Wed Fri Mon Wed
5x5 2x5 1x5 5x5 2x5
2x5 45 45 45 45 45
1x5 120 100 135 120 100
Warm-up 1x3 185 150 205 185 150
Squat 1x2 245 200 275 245 200
Work Sets 310 250 345 310 250
Reps Hit on Friday
5x5 2 3x5
2x5 45 45 45
1x5 90 110 85
Warm-up
Bench 1x3 130 155 115
1x2 165 200 150
Work Sets 187.5 227.5 170
Reps Hit on Friday
3x5 5x5
2x5 45 45
1x5 75 80
Warm-up 1x3 95 105
Press 1x2 120 125
Work Sets 142.5 150
Reps Hit on Friday
1x5 1x5
2x5 140 140
Warm-up 1x3 215 215
Work Sets 360 360
Reps Hit on Monday
5x3
2x5 45
1x5 90
1x2 140
Work Sets 170
Sets Done on Friday
VOLUME 20,608 7,788 10,410 19,465 8,370

Mon Wed Fri Mon Wed
5x5 2x5 1x5 5x5 2x5
2x5 45 45 45 45 45
1x5 120 100 135 120 100
Warm-up 1x3 185 150 205 185 150
Squat 1x2 245 200 275 245 200
Work Sets 310 250 345 310 250
Reps Hit on Friday
5x5 3 3x5
2x5 45 45 45
1x5 95 110 85
Warm-up 1x3 130 155 120
Bench 1x2 170 200 155
Work Sets 192.5 227.5 172.5
Bench
Reps Hit on Friday

3x5 5x5
2x5 45 45
1x5 80 85
Warm-up 1x3 100 105
Press 1x2 125 130
Work Sets 147.5 155
Reps Hit on Friday
1x5 1x5
2x5 140 140
Warm-up 1x3 215 215
Work Sets 360 360
Reps Hit on Monday
5x3
2x5 45
1x5 90
1x2 140
Work Sets 170
Sets Done on Friday
VOLUME 20,768 7,913 10,638 19,625 8,433
Fri 1a Accessory Work
Heavy
1x5
45
135
205
275
345
1a Notes
1
45
100
130
160
190
5x3
45
85
110
135
162.5
9,778
Fri 1b Accessory Work

Heavy
1x5
45
135
205
275
345
1b Notes
2
45
100
130
160
190
5x3
45
90
115
140
165
5
10,055
Fri 1c Accessory Work

Heavy
1x5
45
135
205
275
345
1c Notes
3
45
100
130
160
190
5x3
45
90
115
140
167.5
10,283

Heavy
1x5
45
135
205
275
345
2a Notes
1
45
100
130
155
187.5
5x3
45
90
115
140
167.5
9,890

Heavy
1x5
45
135
205
275
345
2b Notes
2
45
100
130
155
187.5
5x3
45
90
115
140
167.5
10,078

Heavy
1x5
45
135
205
275
345
2c Notes
3
45
100
130
155
187.5
5x3
45
90
115
140
167.5
10,265

Heavy
1x5
45
135
205
275
345
3a Notes
1
45
100
125
155
185
5x3
45
90
115
140
167.5
9,873

Heavy
1x5
45
135
205
275
345
3b Notes
2
45
100
125
155
185
5x3
45
90
115
140
167.5
10,058

Heavy
1x5
45
135
205
275
345
3c Notes
3
45
100
125
155
185
5x3
45
90
115
140
167.5
10,243

Heavy
1x5
45
135
205
275
345
4a Notes
1
45
100
125
155
182.5
5x3
45
90
115
140
170
9,908

Heavy
1x5
45
135
205
275
345
4b Notes
2
45
100
125
155
182.5
5x3
45
90
115
140
170
10,090

Heavy
1x5
45
135
205
275
345
4c Notes
3
45
100
125
155
182.5
5x3
45
90
115
140
170
10,273
1a 1b 1c 2a
CYCLE:
Weight
PL Total 0 0 0 0
Wilks Score 0 0 0 0
1RM Projection (Top Workset)
Squat
Bench Press
Deadlift
Shoulder Press
Power Clean
Strength/Weight Ratio
Squat Ratio 0.00 0.00 0.00 0.00
Bench Press Ratio 0.00 0.00 0.00 0.00
Deadlift Ratio 0.00 0.00 0.00 0.00
Shoulder Press Ratio 0.00 0.00 0.00 0.00
Power Clean Ratio 0.00 0.00 0.00 0.00
GRAPHS:
1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
1
0.9
0.8
0.7
0.6
1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
2b 2c 3a 3b 3c 4a 4b
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0.00 0.00 0.00 0.00 0.00 0.00 0.00

0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00
1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
1
0.9
0.8
0.7
0.6
1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
Cycle 3a
Cycle 3b
Cycle 3c
4c Wilks Coefficients
Male Female
-216.0475144 594.31747775582
0 16.2606339 -27.23842536447
0 -0.002388645 0.82112226871
-0.00113732 -0.00930733913
0.00000701863 0.00004731582
-0.00000001291 -0.00000009054
kg/lb 0.45359237
0.00
0.00
0.00
0.00
0.00
1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
v2.3
v2.2
v2.1
v2.0
v1.7
v1.6
v1.5
v1.4
v1.3
Added Accessories and Notes to cycle logs.
Added Wilks Score and PL Total to Stats page and corresponding graph
Imported to Google Docs

Updated and tweaked graphs
Branch started by strideknight

Added Power Clean progression dependent on previously completing >3 sets instead of automatic linear progression.
Fix PC increment (was doubling).
Set Friday squats & deadlifts to increment only if 5 reps hit the previous Friday. Deloads are still up to you.
Updated instruciton page with permanent download link
Fixed warmups to show 45/20 on lb/kg mode

Fixed DL progression (was doubled from the inputs)
Initial Release

Blank Texas Method - Current Version

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Blank Texas Method - Current Version

Enviado por

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Formatos disponíveis

Edit the cells in orange ONLY

I measure weights using:

2-week progression pace:

Smallest weight increment:

Good, on to the worko

Typically 10 for deadlift and squats, 5 for the rest.

progression pace. Allows for slower, steadier progression.

od, on to the workout!

RM will be calculated and

Ps. Rippetoe says that

from SteamRoxorz of the

Cycle End Date Cycle 1a

Cycle End Date Cycle 1b

Cycle End Date Cycle 1c

Cycle End Date Cycle 2a

Cycle End Date Cycle 2b

Cycle End Date Cycle 2c

Cycle End Date Cycle 3a

Reps Hit on Friday

Cycle End Date Cycle 3b

Cycle End Date Cycle 3c

Cycle End Date Cycle 4a

Cycle End Date Cycle 4b

Cycle End Date Cycle 4c

Reps Hit on Friday

Fri 1b Accessory Work

Fri 1c Accessory Work

Fri 2a Accessory Work

Fri 2b Accessory Work

Fri 2c Accessory Work

Fri 3a Accessory Work

Fri 3b Accessory Work

Fri 3c Accessory Work

Fri 4a Accessory Work

Fri 4b Accessory Work

Fri 4c Accessory Work

0.00 0.00 0.00 0.00 0.00 0.00 0.00

Imported to Google Docs

Branch started by strideknight

Fix PC increment (was doubling).

Updated instruciton page with permanent download link

Fixed warmups to show 45/20 on lb/kg mode

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