Texas Method Squat Cycle

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:

A1

Noticed Deadlifts are only on Medium days and never progress - across the board they stay at exactly the same weight and rep scheme? [email protected] -Anonymous The rep scheme stays the same, but the weight does increase. The spreadsheet updates the next workout's deadlift value only as long as you get 5 reps on Medium day. Once you put a 5 in that box, the next workout medium day will increase the weight by 5 lbs. -David Schoenmann I was about to say... I'm an idiot. Sorry! -Anonymous LOL, No problem man, any other questions feel free to holler. -David Schoenmann

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, steadier progression.

Let 'er rip!: After 3RM, 1RM is calculated, incremented the 2-week increment, and aimed for the next workout.OHP Wednesday decrement?

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

Good, on to the workout!

lbs260 lbs for: 5 reps (1RM: 293 lbs)210 lbs for: 5 reps (1RM: 236 lbs)405 lbs for: 5 reps (1RM: 456 lbs)170 lbs for: 5 reps (1RM: 191 lbs)155 lbs for: 5 reps (1RM: 174 lbs)

10 lbs 55 lbs 5

10 lbs 55 lbs 55 lbs 2.5

5 lbs 02.5 lbs 05 lbs 0

2.5 lbs 02.5 lbs 0 0

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.

Typically 10 for deadlift and squats, 5 for the rest. Lower this if things are moving too quickly.

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!

Let 'er rip! 3

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 workout.95% 0 0

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

Good, on to the workout!

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.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

downloading to my excel, but YMMV. You can contact me on the SS forums. -strideknight

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

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

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

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

downloading to my excel, but YMMV. You can contact me on the SS forums.

LiftsEstimated

1 2 3 5Squat 295 287 279 262Bench 236 230 223 210Deadlift 456 443 430 405Press 191 186 181 170Clean 174 170 165 155

Cycle End Date 9/11/2014 Cycle 1a

Texas Method Sets x Rep Mon Wed Fri Mon WedMedium Light Heavy Medium Light

5x5 2x5 1x5 5x5 2x5

SquatWarm-up

2x5 45 45 45 45 451x5 90 75 100 95 751x3 140 110 155 140 1101x2 185 150 205 190 150

Work Sets 235 190 260 240 190Reps Hit on Friday 5

Cycle End Date 9/25/2014 Cycle 1b


5x5 2x5 1x5 5x5 2x5

SquatWarm-up

2x5 45 45 45 45 451x5 95 75 105 100 801x3 145 115 160 150 1201x2 195 155 215 200 160

Work Sets 245 195 270 250 200Reps Hit on Friday 5

Cycle End Date Cycle 1c


5x5 2x5 1x5 5x5 2x5

SquatWarm-up

2x5 45 45 45 45 451x5 100 80 110 100 801x3 150 120 165 150 1201x2 200 160 220 200 160

Work Sets 250 200 275 250 200Reps Hit on Friday

Cycle End Date Cycle 2a


5x5 2x5 1x5 5x5 2x5

SquatWarm-up

2x5 45 45 45 45 451x5 100 80 110 100 801x3 150 120 165 150 1201x2 200 160 220 200 160


Cycle End Date Cycle 2b

Texas Method Sets x Rep Mon Wed Fri Mon Wed

Texas Method Sets x Rep Medium Light Heavy Medium Light5x5 2x5 1x5 5x5 2x5

SquatWarm-up

2x5 45 45 45 45 451x5 100 80 110 100 801x3 150 120 165 150 1201x2 200 160 220 200 160




5x5 2x5 1x5 5x5 2x5

SquatWarm-up

2x5 45 45 45 45 451x5 100 80 110 100 801x3 150 120 165 150 1201x2 200 160 220 200 160




5x5 2x5 1x5 5x5 2x5

SquatWarm-up

2x5 45 45 45 45 451x5 100 80 110 100 801x3 150 120 165 150 1201x2 200 160 220 200 160




5x5 2x5 1x5 5x5 2x5

SquatWarm-up

2x5 45 45 45 45 451x5 100 80 110 100 801x3 150 120 165 150 1201x2 200 160 220 200 160




5x5 2x5 1x5 5x5 2x5

SquatWarm-up

2x5 45 45 45 45 451x5 100 80 110 100 801x3 150 120 165 150 1201x2 200 160 220 200 160




5x5 2x5 1x5 5x5 2x5

SquatWarm-up

2x5 45 45 45 45 451x5 100 80 110 100 801x3 150 120 165 150 1201x2 200 160 220 200 160




5x5 2x5 1x5 5x5 2x5

SquatWarm-up

2x5 45 45 45 45 451x5 100 80 110 100 801x3 150 120 165 150 1201x2 200 160 220 200 160




5x5 2x5 1x5 5x5 2x5

SquatWarm-up

2x5 45 45 45 45 451x5 100 80 110 100 801x3 150 120 165 150 1201x2 200 160 220 200 160


Cycle 1aFri 1a Accessory Work

Heavy1x545

105155210265

5

Cycle 1bFri 1b Accessory Work

Heavy1x545

110165220275

Cycle 1cFri 1c Accessory Work

Heavy1x545

110165220275


Heavy1x545

110165220275


Heavy1x545

110165220275


Heavy1x545

110165220275


Heavy1x545

110165220275


Heavy1x545

110165220275


Heavy1x545

110165220275


Heavy1x5

45110165220275


Heavy1x545

110165220275


Heavy1x545

110165220275

CYCLE: 1a 1b 1c 2a9/11/2014 9/25/2014

Weight 170.00 170.00 PL Total Err:508 Err:508 Err:508 Err:508

Wilks Score Err:508 Err:508 0 0

1RM Projection (Top Workset)Squat 298.15 267.56 Bench Press Err:508 Err:508 Err:508 Err:508Deadlift Err:508 Err:508 Err:508 Err:508Shoulder Press Err:508 Err:508 Err:508 Err:508Power Clean Err:508 Err:508 Err:508 Err:508

Strength/Weight RatioSquat Ratio 1.75 1.57 - - Bench Press Ratio - - - - Deadlift Ratio - - - - Shoulder Press Ratio - - - - Power Clean Ratio - - - -

GRAPHS:

-

50.00

100.00

150.00

200.00

250.00

300.00

350.00

Squat Projection

- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00

Deadlift Projection

- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00

Power Clean Projection

B3

Enter your weight here

C3


D3


E3


- 0.20 0.40 0.60 0.80 1.00 1.20 1.40 1.60 1.80 2.00

Squat/Weight Ratio

- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00

Deadlift/Weight Ratio

- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00


- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00

Powerclean/Weight Ratio

- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00


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

Err:508 Err:508 Err:508 Err:508 Err:508 Err:508 Err:508

0 0 0 0 0 0 0

Err:508 Err:508 Err:508 Err:508 Err:508 Err:508 Err:508Err:508 Err:508 Err:508 Err:508 Err:508 Err:508 Err:508Err:508 Err:508 Err:508 Err:508 Err:508 Err:508 Err:508Err:508 Err:508 Err:508 Err:508 Err:508 Err:508 Err:508

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

-

50.00

100.00

150.00

200.00

250.00

300.00

350.00

Squat Projection

- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00

Bench Projection

- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00

Deadlift Projection

- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00

OHP Projection

0.00 20.00 40.00 60.00 80.00

100.00 120.00 140.00 160.00 180.00

Weight

- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00


F3


G3


H3


I3


J3


K3


L3


- 0.20 0.40 0.60 0.80 1.00 1.20 1.40 1.60 1.80 2.00

Squat/Weight Ratio

- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00

Bench/Weight Ratio

- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00

Deadlift/Weight Ratio

- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00

OHP/Weight Ratio

0.00 20.00 40.00 60.00 80.00

100.00 120.00 140.00 160.00 180.00

Weight

- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00


- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00


- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00


Cycle 3a

Cycle 3b

Cycle 3c

4c Wilks Coefficients

Male Female

-216.0475144 594.31747775582

Err:508 16.2606339 -27.23842536447

0 -0.002388645 0.82112226871

-0.00113732 -0.00930733913 0.00000701863 0.00004731582

Err:508 -0.00000001291 -0.00000009054Err:508 kg/lb 0.45359237Err:508Err:508

- - - - -

- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00

Bench Projection

- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00

OHP Projection

0.00 20.00 40.00 60.00 80.00

100.00 120.00 140.00 160.00 180.00

Weight

00.10.20.30.40.50.60.70.80.9

1

Total Projection

0

1

1

Wilks Projection

M3


- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00

Bench/Weight Ratio

- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00

OHP/Weight Ratio

0.00 20.00 40.00 60.00 80.00

100.00 120.00 140.00 160.00 180.00

Weight

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 DocsUpdated and tweaked graphs

Branch started by strideknightAdded 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 modeFixed DL progression (was doubled from the inputs)

Initial Release

Texas Method Squat Cycle

Documents

Transcript of Texas Method Squat Cycle