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Texas Method
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Edit the cells in orange ONLY
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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.
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My current lifts:
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I measure weights using:lbs
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Squat:380lbsfor:5reps(1RM:428lbs)
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Bench Press:250lbsfor:5reps(1RM:281lbs)
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Deadlift:390lbsfor:5reps(1RM:439lbs)
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Press:170lbsfor:5reps(1RM:191lbs)
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Power Clean:155lbsfor:5reps(1RM:174lbs)
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Typically 10 for deadlift and squats, 5 for the rest. Lower this if things are moving too quickly.
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2-week progression pace:
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Squat:10lbs5
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Bench Press:5lbs5
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Deadlift:10lbs5
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Press:5lbs5
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Power Clean:5lbs2.5
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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!
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Smallest weight increment:
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Squat:5lbs0
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Bench Press:2.5lbs0
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Deadlift:5lbs0
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Press:2.5lbs0
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Power Clean:2.5lbs00
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BP/OHP cycle pace?Let 'er rip!3
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Limit: Limited to 3x your progression pace
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Slow-roll: Cutting it back a bit, limited to 2x progression pace. Allows for slower, steadier progression.
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Let 'er rip!: After 3RM, 1RM is calculated, incremented the 2-week increment, and aimed for the next workout.
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OHP Wednesday decrement?95%00
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This should be somewhere between 90% and 99%. Default is 95%
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0
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Good, on to the workout!
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