HalfSlant's Texas Method Spread Sheet ––Do not alter any non-colored squ

––Do not edit any cells outside the

Rev 1.1.2 6/27/2010 ––You will need to enable macros i
––Add a checkmark under a lift if y
––You should NEVER fail a recovery

Step 1: Design your template. Most common change is substituting Power Cleans for Pendlay Rows or changing

Week A Week B
M W F M W
Lift 1 Squat Front-Squat Squat Squat Box-Squat
Reps 5x5 3x3 1x5 5x5 3x3
Lift 2 Bench Incline Bench Bench Press Push-Press
Reps 5x5 3x3 1x5 5x5 3x3
Lift 3 Pendlay Rows Pull-Ups Deadlift Pendlay Rows Chin-Ups
Reps 5x5 3x5 1x5 5x5 3x5
Lift 4 Dips Back-Hypers
Reps 3x5 3x10

Step 2: Set your current 3x5 weight from SS. Edit any value in a green square.

SS Weight
Squat 230
Bench 150
Press 85
Pendlay Rows 150
Deadlift 275

Step 3: Set your desired weekly progression. Edit any value in a blue square.

Weekly Increase
Squat 5
Bench 5
Deadlift 5
Press 5
Pendlay Rows 5

Step 4: Set your desired recovery and 5x5 starting percents. Leave at default if unsure. Edit any value in a purple

Recovery Weight
Percent 65

5x5 Starting Weight

 Percent 80

Step 5: If you choose to do these exercizes, enter the ammount of weight you wish to add to your body weight. E

Weighted Pull-ups Weighted Dips

Added 0 Added 0

Weighted Chin-Ups Weighted Back Hypers

Added 0 Added 25
o not alter any non-colored squares.
o not edit any cells outside the lines.
ou will need to enable macros in order to use the progression buttons.
dd a checkmark under a lift if you do not complete all the reps. Press the submit button after every workout day. This will update the curre
ou should NEVER fail a recovery day. If you do, you may need to lower the Recovery % setting below.

for Pendlay Rows or changing the rep ranges. Edit any value in a yellow square.

Week B
F
Squat
1x5
Press
1x5
Deadlift
1x5

ure. Edit any value in a purple square.

h to add to your body weight. Edit any value in an orange square. (Optional)
out day. This will update the current PR chart and the next weeks lifts.
 Starting Weight Current Weight
5x5 1x5 Single Double 5x5 1x5
Squat 185 230 260 245 Squat 185 230
Bench 120 150 170 160 Bench 120 150
Press 70 85 95 90 Press 70 85
Row 120 150 170 160 Row 120 150
Deadlift Suicide 275 310 295 Deadlift Suicide 275

Week 1 Week 2

Monday Wednesday Friday Monday

Squat Front-Squat Squat Squat

1x10x 45 1x10x 45 1x10x 45 1x10x 45
1x5x 95 1x5x 75 1x5x 115 1x5x 95
1x3x 140 1x3x 115 1x3x 175 1x3x 145
1x2x 165 1x2x 135 1x2x 205 1x2x 170
5x5x 185 3x3x 150 1x5x 230 5x5x 190
FAIL > > >
Bench Incline Bench Bench Press
1x10x 45 1x10x 45 1x10x 45 1x10x 45
1x5x 60 1x5x 50 1x5x 75 1x5x 35
1x3x 90 1x3x 75 1x3x 115 1x3x 55
1x2x 110 1x2x 90 1x2x 135 1x2x 65
5x5x 120 3x3x 100 1x5x 150 5x5x 70
FAIL > > >
Pendlay Rows Pull-Ups Deadlift Pendlay Rows
1x10x 45 3x5 1x8x 135 1x10x 45
1x5x 60 Add: 0 1x5x 140 1x5x 65
1x3x 90 1x3x 205 1x3x 95
1x2x 110 Dips 1x1x 250 1x2x 115
5x5x 120 3x5 1x5x 275 5x5x 125
FAIL > Add: 0 > >

Submit Submit Submit

urrent Weight Press this button to start over at the end of the month.
Single Double You can press it after any day, but might cause issues if not pressed after Friday.
260 245
Restart
170 160
95 90
170 160 Add a check mark to the box directly under a lift if you do not complete all the reps.
310 295

Week3

Wednesday Friday Monday Wednesday Friday

Box-Squat Squat Squat Front-Squat Squat

1x10x 45 1x10x 45 1x10x 45 1x10x 45 1x10x
1x5x 80 1x5x 120 1x5x 100 1x5x 80 1x5x
1x3x 115 1x3x 175 1x3x 145 1x3x 115 1x3x
1x2x 140 1x2x 210 1x2x 175 1x2x 140 1x2x
3x3x 155 1x5x 235 5x5x 195 3x3x 155 1x5x
> > >
Push-Press Press Bench Incline Bench Bench
1x10x 45 1x10x 45 1x10x 45 1x10x 45 1x10x
1x5x 30 1x5x 45 1x5x 65 1x5x 50 1x5x
1x3x 40 1x3x 65 1x3x 95 1x3x 75 1x3x
1x2x 50 1x2x 75 1x2x 115 1x2x 90 1x2x
3x3x 55 1x5x 85 5x5x 125 3x3x 100 1x5x
> > >
Chin-Ups Deadlift Pendlay Rows Pull-Ups Deadlift
3x5 1x8x 135 1x10x 45 3x5 1x8x
Add: 0 1x5x 140 1x5x 65 Add: 0 1x5x
1x3x 210 1x3x 100 1x3x
Back-Hypers 1x1x 250 1x2x 115 Dips 1x1x
3x10 1x5x 280 5x5x 130 3x5 1x5x
Add: 25 > > Add: 0 >

Submit Submit Submit

 295

ed after Friday.

not complete all the reps.

Week 4

Friday Monday Wednesday Friday

Squat Squat Box-Squat Squat

45 1x10x 45 1x10x 45 1x10x 45
120 1x5x 100 1x5x 80 1x5x 125
180 1x3x 150 1x3x 120 1x3x 185
215 1x2x 180 1x2x 145 1x2x 220
240 5x5x 200 3x3x 160 1x5x 245
> >
Bench Press Push-Press Press
45 1x10x 45 1x10x 45 1x10x 45
80 1x5x 40 1x5x 30 1x5x 45
115 1x3x 55 1x3x 45 1x3x 70
140 1x2x 70 1x2x 55 1x2x 80
155 5x5x 75 3x3x 60 1x5x 90
> >
Deadlift Pendlay Rows Chin-Ups Deadlift
135 1x10x 45 3x5 1x8x 135
145 1x5x 70 Add: 0 1x5x 145
215 1x3x 100 1x3x 220
255 1x2x 120 Back-Hypers 1x1x 260
285 5x5x 135 3x10 1x5x 290
> Add: 25 >

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