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Texas Method Spreadsheet - LiftVault - Com - Questions

The document outlines a workout progression plan based on the Texas Method for strength training. It includes specific lifts, current weights, and suggested increments for progression over a two-week period. Additionally, it provides guidance on warm-up rounding and pacing for various lifts.

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Altuğ Dilli
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62 views2 pages

Texas Method Spreadsheet - LiftVault - Com - Questions

The document outlines a workout progression plan based on the Texas Method for strength training. It includes specific lifts, current weights, and suggested increments for progression over a two-week period. Additionally, it provides guidance on warm-up rounding and pacing for various lifts.

Uploaded by

Altuğ Dilli
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Texas Method
Edit the cells in orange ONLY
Put your 3x5, 1x5, or 5x3 numbers in here as appropriate. If
My current lifts: you've been fucking around and finding out your 1RM, put
that in, it'll adjust accordingly.
I measure weights using: lbs
Squat: 200 lbs for: 5 reps (1RM: 225 lbs)
Bench Press: 200 lbs for: 5 reps (1RM: 225 lbs)
Deadlift: 200 lbs for: 5 reps (1RM: 225 lbs)
Press: 200 lbs for: 5 reps (1RM: 225 lbs)
Power Clean: 200 lbs for: 5 reps (1RM: 225 lbs)

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

Squat: 10 lbs 5
Bench Press: 5 lbs 5
Deadlift: 10 lbs 5
Press: 5 lbs 5
Power Clean: 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!
Smallest weight increment: 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!

Squat: 5 lbs 0
Bench Press: 2.5 lbs 0
Deadlift: 5 lbs 0
Press: 2.5 lbs 0
Power Clean: 2.5 lbs 0 0

BP/OHP cycle pace? Slow-roll 2


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

Good, on to the workout!

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