This spreadsheet is intended for people who have done SS and now need t on to the next phase of training.

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

Bench and Press have some fun variation to them. Your 1RM will be calcul and then strived for on the first workout. Two weeks later you'll go for 2 re your previous 1RM weight, and then you'll go for 3 two weeks after that. A point, you'll have three choices. All three will have the 1RM calculated from 3RM, and have your 2 week increment added. "Let 'er rip" will use this fig the adjusted figure if you didn't hit at least 3 reps. "Limit" will use the sma 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 increm

Also, you get to choose the increment of Wednesdays OHPs. Rippetoe says while you should have a lower load on Wednesday, the decrement isn't the as for BP (90%). However, he doesn't give the figure to be used. We'll use begin with, you can change this on the following page if you wish. If you w 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 power cleans. At the end of the 6-week cycle, put the finish date up near t cycle title (cell D9 for the first cycle, for example). Your estimated 1RMs wi calculated, and if you put your weight for the respective date on the Stats p your lift:bodyweight ratios will be recorded as 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. Otherwise, you ca contact me directly on Reddit! -akharon

S and now need to move will work best if you just to go for heavy singles. Squats will be slightly ut if you're in no rush, just ittle light at first, but

1RM will be calculated er you'll go for 2 reps of weeks after that. At this RM calculated from the p" will use this figure, or " will use the smaller of three two-week two-week increments.

HPs. Rippetoe says that ecrement isn't the same e used. We'll use 95% to ou wish. If you wish to at http://www.tmethod.

up for everything but ish date up near the Xa stimated 1RMs will be date on the Stats page, d luck!

g from SteamRoxorz of the future versions will be Otherwise, you can

Edit the cells in orange ONLY

My current lifts: I measure weights using: Squat: Bench Press: Deadlift: Press: Power Clean:

Put your 3x5, 1x5, or 5x3 numbers you've been fucking around and fi that in, it'll adjust accordingly. kg 170 125 200 60 60

2-week progression pace:

Typically 10 for deadlift and squat Lower this if things are moving too 10 5 10 5 5

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

How granularly rounded do you w Smallest weight increment: These numbers must NOT be grea and squats must be half or less! Squat: Bench Press: Deadlift: Press: Power Clean: BP/OHP cycle pace? 5 2.5 5 2.5 2.5 Limit

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

Good, on to the worko

, or 5x3 numbers in here as appropriate. If ng around and finding out your 1RM, put accordingly. kg kg kg kg kg for: for: for: for: for: 1 1 1 1 1 reps reps reps reps reps (1RM: (1RM: (1RM: (1RM: (1RM: 170 125 200 60 60 kg) kg) kg) kg) kg)

eadlift and squats, 5 for the rest. gs are moving too quickly. kg kg kg kg kg 5 5 10 5 5

ounded do you want your warmups to be? must NOT be greater than your increments, be half or less! kg kg kg kg kg 0 0 0 0 0 1

lows for slower, steadier progression. ek increment, and aimed for the next workout. 0 0 %

e workout!

Cycle End Date

Cycle 1a
Sets x Rep

Texas Method
Warm-up

Squat

2x5 1x5 1x3 1x2 Work Sets Reps Hit on Friday

Mon Medium 5x5 45 50 80 105 135 5x5 45 50 70 90 100

Wed Light 2x5 45 40 65 85 110

Fri Mon Heavy Medium 1x5 5x5 45 45 60 55 90 80 120 110 150 140 1RM 45 60 85 110 125

Wed Light 2x5 45 40 65 85 110 3x5 45 45 60 80 90

Fri Heavy 1x5 45 60 90 120 155

Bench

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

Press

3x5 45 20 25 30 40 1x5 60 90 130 155 5x3 45 30 35 45 55 4,980

5x5 45 25 30 40 47.5 1x5 65 95 140 165

1RM 45 30 40 50 60

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

10,020 Mon Medium 5x5 45 55 85 115 145 5x5 45 50 70 90 102.5

5x10 3xF 3,400 Wed Light 2x5 45 45 65 90 115

8,658

5x10 3xF 4,480 Wed Light 2x5 45 45 70 95 120 3x5 45 45 60 80 92.5

5x3 45 30 40 50 60 4,635 Fri Heavy 1x5 45 65 95 130 165

Cycle 1b
Sets x Rep

Texas Method
Warm-up

Squat

2x5 1x5 1x3 1x2 Work Sets Reps Hit on Friday

Fri Mon Heavy Medium 1x5 5x5 45 45 60 60 95 90 125 120 160 150 2RM 45 60 85 110 125

Bench

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

Press

3x5 45 25 30 40 47.5 1x5 70 105 145 175 5x3 45 35 45 55 65 5,405

5x5 45 25 35 40 50 1x5 70 110 155 185

2RM 45 30 40 50 60

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

10,668

5x10 3xF 3,658

9,285

5x10 3xF 4,678

5x3 45 35 45 55 70 5,005

CYCLE:
Weight

1a

1b

1c

2a

2b

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 -

Deadlift
1.00 0.80 0.60 0.40 0.20 -

Power Clean
1.00 0.80

0.80 0.60 0.40 0.20 -

Squat Ratio
1.00 0.80 0.60 0.40 0.20 -

Deadlift Ratio
1.00 0.80 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

2c

3a

3b

3c

4a

4b

4c

NA

Bench Press
1.00 0.80 0.60 0.40 0.20 -

Press
1.00 0.80 0.60 0.40 0.20 -

Bench Press Ratio

1.00 0.80 0.60 0.40 0.20 -

Press Ratio
1.00 0.80 0.60 0.40 0.20 -