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Texas Method
Edit the cells in orange ONLY
Put your 3x5, 1x5, or 5x3 numbers in here as
My current lifts: you've been fucking around and finding out
in, it'll adjust accordingly.
I measure weights using: lbs
Squat: 340 lbs
Bench Press: 195 lbs
Deadlift: 365 lbs
Press: 155 lbs
Power Clean: 155 lbs

2-week progression pace: Typically 10 for deadlift and squats, 5 for the
Lower this if things are moving too quickly.

Squat: 10 lbs
Bench Press: 5 lbs
Deadlift: 10 lbs
Press: 5 lbs
Power Clean: 5 lbs

Smallest weight increment: How granularly rounded do you want your w

These numbers must NOT be greater than yo
and squats must be half or less!

Squat: 5 lbs
Bench Press: 2.5 lbs
Deadlift: 5 lbs
Press: 2.5 lbs
Power Clean: 2.5 lbs
 BP/OHP cycle pace? Let 'er rip!
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? 95%
This should be somewhere between 90% and 99%. Default is 95%
0

Good, on to the worko

 numbers in here as appropriate. If
nd and finding out your 1RM, put that
.

for: 5 reps (1RM: 383 lbs)

for: 5 reps (1RM: 219 lbs)
for: 5 reps (1RM: 411 lbs)
for: 5 reps (1RM: 174 lbs)
for: 5 reps (1RM: 174 lbs)

nd squats, 5 for the rest.

moving too quickly.

5
5
5
5
2.5

do you want your warmups to be?

T be greater than your increments,
or less!

0
0
0
0
0 0
 3

ows for slower, steadier progression.

k increment, and aimed for the next workout.
0 0
%

he workout!
This spreadsheet is intended for people who have done SS and now
move on to the next phase of training. For the power cleans, it will w
you just put your 5x3 weight and 3 reps down, as there is no aim to g
heavy singles. Similar for deadlift, just put your latest weight and rep
will be slightly different, in that you'll go back to 5x5 and 1x5 training,
you're in no rush, just put the last weight you did at 3x5. Things migh
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 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
you should have a lower load on Wednesday, the decrement isn't the same
(90%). However, he doesn't give the figure to be used. We'll use 95% to b
you can change this on the following page if you wish. If you wish to read t
and decide for yourself, you can find it at
http://www.t-nation.com/free_online_article/most_recent/the_texas_me

On Fridays, be sure to record the number of reps you put up for everything
cleans. For power cleans enter number of sets completed. At the end of t
cycle, put the finish date up near the Xa cycle title (cell D9 for the first cycle
example). Your estimated 1RMs will be calculated, and if you put your wei
respective date on the Stats page, your lift:bodyweight ratios will be record
Good luck!
This spreadsheet was put together with liberal borrowing from SteamRoxo
forums, as well as poteto of Reddit. If interest occurs, future versions will b
announced on Reddit's fitness and/or weightroom subs. You can downloa
version at http://www.mediafire.com/TexasMethod. Otherwise, you can c
directly on Reddit! -akharon

strideknight
e SS and now need to
leans, it will work best if
is no aim to go for
weight and reps. Squats
d 1x5 training, but if
. Things might seem a
n enough.

M will be calculated and

l go for 2 reps of your
fter that. At this point,
ated from the 3RM, and
is figure, or the adjusted
maller of the "Let 'er rip"
crements. "Slow-roll" is

. Rippetoe says that while

t isn't the same as for BP
ll use 95% to begin with,
u wish to read the program

/the_texas_method.

p for everything but power

At the end of the 6-week
or the first cycle, for
ou put your weight for the
os will be recorded as well.
om SteamRoxorz of the SS
e versions will be
u can download the latest
wise, you can contact me
 Estimated
Lifts 1 2 3 5
Squat 385 374 364 342
Bench 219 213 207 195
Deadlift 411 399 388 365
Press 174 170 165 155
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 95 135 120 95
Squat 1x3 180 145 200 180 145
1x2 240 195 270 240 195
Work Sets 305 245 340 305 245
Reps Hit on Friday
5x5 1 3x5
2x5 45 45 45
Warm-up 1x5 85 105 75
Bench 1x3 120 150 110
1x2 155 195 140
Work Sets 175 217.5 157.5
Reps Hit on Friday
3x5 5x5
2x5 45 45
Warm-up 1x5 65 75
Press 1x3 85 95
1x2 105 115
Work Sets 125 137.5
Reps Hit on Friday
1x5 1x5
2x5 130 130
Warm-up 1x3 195 195
Deadlift 1x2 275 275
Work Sets 325 325
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 19,675 7,315 9,910 18,533 7,998

Cycle End Date Cycle 1b

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 95 135 120 95
Squat 1x3 180 145 200 180 145
1x2 240 195 270 240 195
Work Sets 305 245 340 305 245
Reps Hit on Friday
5x5 2 3x5
2x5 45 45 45
Warm-up 1x5 90 105 80
Bench 1x3 125 150 110
1x2 160 195 145
Work Sets 180 217.5 162.5
Reps Hit on Friday
3x5 5x5
2x5 45 45
Warm-up 1x5 70 75
Press 1x3 90 95
1x2 110 120
Work Sets 135 142.5
Reps Hit on Friday
1x5 1x5
2x5 130 130
Warm-up 1x3 195 195
Deadlift 1x2 275 275
Work Sets 325 325
Reps Hit on Monday
5x3
2x5 45
1x5 85
Clean Warm-up 1x3 110
1x2 135
Work Sets 162.5
Sets Done on Friday 5
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 19,850 7,515 10,128 18,668 8,108

Cycle End Date Cycle 1c

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 95 135 120 95
Squat 1x3 180 145 200 180 145
1x2 240 195 270 240 195
Work Sets 305 245 340 305 245
Reps Hit on Friday
5x5 3 3x5
2x5 45 45 45
Warm-up 1x5 90 105 80
Bench 1x3 125 150 115
1x2 165 195 150
Work Sets 185 217.5 167.5
Reps Hit on Friday
3x5 5x5
2x5 45 45
Warm-up
Press
 Warm-up 1x5 75 75
Press 1x3 95 100
1x2 115 120
Work Sets 137.5 145
Reps Hit on Friday
1x5 1x5
2x5 130 130
Warm-up 1x3 195 195
Deadlift 1x2 275 275
Work Sets 325 325
Reps Hit on Monday
5x3
2x5 45
1x5 90
Clean Warm-up 1x3 115
1x2 140
Work Sets 167.5
Sets Done on Friday
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 19,985 7,603 10,470 18,745 8,208

Cycle End Date Cycle 2a

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 95 135 120 95
Squat 1x3 180 145 200 180 145
1x2 240 195 270 240 195
Work Sets 305 245 340 305 245
Reps Hit on Friday
5x5 1 3x5
2x5 45 45 45
Warm-up 1x5 85 105 75
Bench 1x3 120 150 105
1x2 155 190 135
Work Sets 172.5 215 155
Reps Hit on Friday
3x5 5x5
2x5 45 45
Warm-up 1x5 70 75
Press 1x3 90 95
1x2 110 115
Work Sets 130 137.5
Reps Hit on Friday
1x5 1x5
2x5 130 130
Warm-up 1x3 195 195
Deadlift 1x2 275 275
Work Sets 325 325
Reps Hit on Monday
5x3
2x5 45
Warm-up 1x5 90
Clean 1x3 115
 Clean Warm-up
1x2 140
Work Sets 167.5
Sets Done on Friday
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 19,613 7,440 10,023 18,533 7,935

Cycle End Date Cycle 2b

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 95 135 120 95
Squat 1x3 180 145 200 180 145
1x2 240 195 270 240 195
Work Sets 305 245 340 305 245
Reps Hit on Friday
5x5 2 3x5
2x5 45 45 45
Warm-up 1x5 85 105 80
Bench 1x3 120 150 110
1x2 155 190 140
Work Sets 177.5 215 160
Reps Hit on Friday
3x5 5x5
2x5 45 45
Warm-up 1x5 70 75
Press 1x3 90 95
1x2 110 120
Work Sets 135 142.5
Reps Hit on Friday
1x5 1x5
2x5 130 130
Warm-up 1x3 195 195
Deadlift 1x2 275 275
Work Sets 325 325
Reps Hit on Monday
5x3
2x5 45
1x5 90
Clean Warm-up 1x3 115
1x2 140
Work Sets 167.5
Sets Done on Friday
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 19,738 7,515 10,238 18,668 8,060

Cycle End Date Cycle 2c

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 95 135 120 95
Squat 1x3 180 145 200 180 145
1x2 240 195 270 240 195
 Squat
Work Sets 305 245 340 305 245
Reps Hit on Friday
5x5 3 3x5
2x5 45 45 45
Warm-up 1x5 90 105 80
Bench 1x3 125 150 115
1x2 160 190 145
Work Sets 182.5 215 165
Reps Hit on Friday
3x5 5x5
2x5 45 45
Warm-up 1x5 75 75
Press 1x3 95 100
1x2 115 120
Work Sets 137.5 145
Reps Hit on Friday
1x5 1x5
2x5 130 130
Warm-up 1x3 195 195
Deadlift 1x2 275 275
Work Sets 325 325
Reps Hit on Monday
5x3
2x5 45
1x5 90
Clean Warm-up 1x3 115
1x2 140
Work Sets 167.5
Sets Done on Friday
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 19,913 7,603 10,453 18,745 8,160

Cycle End Date Cycle 3a

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 95 135 120 95
Squat 1x3 180 145 200 180 145
1x2 240 195 270 240 195
Work Sets 305 245 340 305 245
Reps Hit on Friday
5x5 1 3x5
2x5 45 45 45
Warm-up 1x5 85 105 75
Bench 1x3 115 145 105
1x2 150 190 135
Work Sets 170 212.5 152.5
Reps Hit on Friday
3x5 5x5
2x5 45 45
Warm-up 1x5 70 75
Press 1x3 90 95
1x2 110 115
Work Sets 130 137.5
 Press

Reps Hit on Friday

1x5 1x5
2x5 130 130
Warm-up 1x3 195 195
Deadlift 1x2 275 275
Work Sets 325 325
Reps Hit on Monday
5x3
2x5 45
1x5 90
Clean Warm-up 1x3 115
1x2 140
Work Sets 167.5
Sets Done on Friday
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 19,525 7,440 10,005 18,533 7,898

Cycle End Date Cycle 3b

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 95 135 120 95
Squat 1x3 180 145 200 180 145
1x2 240 195 270 240 195
Work Sets 305 245 340 305 245
Reps Hit on Friday
5x5 2 3x5
2x5 45 45 45
Warm-up 1x5 85 105 75
Bench 1x3 120 145 110
1x2 155 190 140
Work Sets 175 212.5 157.5
Reps Hit on Friday
3x5 5x5
2x5 45 45
Warm-up 1x5 70 75
Press 1x3 90 95
1x2 110 120
Work Sets 135 142.5
Reps Hit on Friday
1x5 1x5
2x5 130 130
Warm-up 1x3 195 195
Deadlift 1x2 275 275
Work Sets 325 325
Reps Hit on Monday
5x3
2x5 45
Warm-up 1x5 90
Clean 1x3 115
1x2 140
Work Sets 167.5
Sets Done on Friday
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 19,675 7,515 10,218 18,668 7,998

Cycle End Date Cycle 3c

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 95 135 120 95
Squat 1x3 180 145 200 180 145
1x2 240 195 270 240 195
Work Sets 305 245 340 305 245
Reps Hit on Friday
5x5 3 3x5
2x5 45 45 45
Warm-up 1x5 90 105 80
Bench 1x3 125 145 110
1x2 160 190 145
Work Sets 180 212.5 162.5
Reps Hit on Friday
3x5 5x5
2x5 45 45
Warm-up 1x5 75 75
Press 1x3 95 100
1x2 115 120
Work Sets 137.5 145
Reps Hit on Friday
1x5 1x5
2x5 130 130
Warm-up 1x3 195 195
Deadlift 1x2 275 275
Work Sets 325 325
Reps Hit on Monday
5x3
2x5 45
1x5 90
Clean Warm-up 1x3 115
1x2 140
Work Sets 167.5
Sets Done on Friday
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 19,850 7,603 10,430 18,745 8,108

Cycle End Date Cycle 4a

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 95 135 120 95
Squat 1x3 180 145 200 180 145
1x2 240 195 270 240 195
Work Sets 305 245 340 305 245
Reps Hit on Friday
5x5 1 3x5
2x5 45 45 45
Warm-up
Bench
 Warm-up 1x5 80 105 75
Bench 1x3 115 145 105
1x2 150 185 135
Work Sets 167.5 210 150
Reps Hit on Friday
3x5 5x5
2x5 45 45
Warm-up 1x5 70 75
Press 1x3 90 95
1x2 110 115
Work Sets 130 137.5
Reps Hit on Friday
1x5 1x5
2x5 130 130
Warm-up 1x3 195 195
Deadlift 1x2 275 275
Work Sets 325 325
Reps Hit on Monday
5x3
2x5 45
1x5 90
Clean Warm-up 1x3 115
1x2 140
Work Sets 167.5
Sets Done on Friday 4
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 19,438 7,440 9,993 18,533 7,860

Cycle End Date Cycle 4b

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 95 135 120 95
Squat 1x3 180 145 200 180 145
1x2 240 195 270 240 195
Work Sets 305 245 340 305 245
Reps Hit on Friday
5x5 2 3x5
2x5 45 45 45
Warm-up 1x5 85 105 75
Bench 1x3 120 145 105
1x2 155 185 135
Work Sets 172.5 210 155
Reps Hit on Friday
3x5 5x5
2x5 45 45
Warm-up 1x5 70 75
Press 1x3 90 95
1x2 110 120
Work Sets 135 142.5
Reps Hit on Friday
1x5 1x5
2x5 130 130
Warm-up 1x3 195 195
Deadlift
 Warm-up
Deadlift 1x2 275 275
Work Sets 325 325
Reps Hit on Monday
5x3
2x5 45
1x5 90
Clean Warm-up 1x3 115
1x2 140
Work Sets 170
Sets Done on Friday
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 19,613 7,515 10,240 18,668 7,935

Cycle End Date Cycle 4c

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 95 135 120 95
Squat 1x3 180 145 200 180 145
1x2 240 195 270 240 195
Work Sets 305 245 340 305 245
Reps Hit on Friday
5x5 3 3x5
2x5 45 45 45
Warm-up 1x5 85 105 80
Bench 1x3 120 145 110
1x2 155 185 140
Work Sets 177.5 210 160
Reps Hit on Friday
3x5 5x5
2x5 45 45
Warm-up 1x5 75 75
Press 1x3 95 100
1x2 115 120
Work Sets 137.5 145
Reps Hit on Friday
1x5 1x5
2x5 130 130
Warm-up 1x3 195 195
Deadlift 1x2 275 275
Work Sets 325 325
Reps Hit on Monday
5x3
2x5 45
1x5 90
Clean Warm-up 1x3 115
1x2 140
Work Sets 170
Sets Done on Friday
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 19,738 7,603 10,450 18,745 8,060
Make sure you fill in "reps hit on Friday" or the weights will
not progress correctly!

Fri 1a Accessory Work

Heavy
1x5
45
135
200
270
340

1a Notes
1
45
90
120
145
172.5

5x3
45
85
110
135
162.5

9,600

Fri 1b Accessory Work

Heavy
1x5
 45
135
200
270
340

1b Notes
2
45
90
120
145
172.5

5x3
45
90
115
140
165
5

9,860

Fri 1c Accessory Work

Heavy
1x5
45
135
200
270
340

1c Notes
3
45
 90
120
145
172.5

5x3
45
90
115
140
167.5

10,070

Fri 2a Accessory Work

Heavy
1x5
45
135
200
270
340

2a Notes
1
45
90
120
145
172.5

5x3
45
90
115
 140
167.5

9,725

Fri 2b Accessory Work

Heavy
1x5
45
135
200
270
340

2b Notes
2
45
90
120
145
172.5

5x3
45
90
115
140
167.5

9,898

Fri 2c Accessory Work

Heavy
1x5
45
135
200
270
 340

2c Notes
3
45
90
120
145
172.5

5x3
45
90
115
140
167.5

10,070

Fri 3a Accessory Work

Heavy
1x5
45
135
200
270
340

3a Notes
1
45
90
120
145
172.5
 5x3
45
90
115
140
167.5

9,725

Fri 3b Accessory Work

Heavy
1x5
45
135
200
270
340

3b Notes
2
45
90
120
145
172.5

5x3
45
90
115
140
167.5
9,898

Fri 3c Accessory Work

Heavy
1x5
45
135
200
270
340

3c Notes
3
45
90
120
145
172.5

5x3
45
90
115
140
167.5

10,070

Fri 4a Accessory Work

Heavy
1x5
45
135
200
270
340
 4a Notes
1
45
90
120
145
172.5

5x3
45
90
115
140
170

9,763

Fri 4b Accessory Work

Heavy
1x5
45
135
200
270
340

4b Notes
2
45
90
120
145
172.5
 5x3
45
90
115
140
170

9,935

Fri 4c Accessory Work

Heavy
1x5
45
135
200
270
340

4c Notes
3
45
90
120
145
172.5

5x3
45
90
115
140
170

10,108
 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:

Squat Projection

Deadlift Projection

Power Clean Projection

Power Clean Projection

Squat/Weight Ratio

Deadlift/Weight Ratio

Powerclean/Weight Ratio
 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

on Bench Projection

on OHP Projection

ection Weight
ection Weight

atio Bench/Weight Ratio

Ratio OHP/Weight Ratio

t Ratio
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

Total Projection

Wilks Projection
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