| A | B | C | D | E | F | G | H | I | J | K | |
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1 | To Save: Log in to Google --> File --> Make a Copy | Thanks, FitFrek.com | ||||||||||
2 | Texas Method | ||||||||||
3 | Edit the cells in orange ONLY | ||||||||||
4 | 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. | ||||||||||
5 | My current lifts: | ||||||||||
6 | |||||||||||
7 | I measure weights using: | kg | |||||||||
8 | Squat: | 180 | kg | for: | 1 | reps | (1RM: | 180 | kg) | ||
9 | Bench Press: | 100 | kg | for: | 1 | reps | (1RM: | 100 | kg) | ||
10 | Deadlift: | 200 | kg | for: | 1 | reps | (1RM: | 200 | kg) | ||
11 | Press: | 70 | kg | for: | 1 | reps | (1RM: | 70 | kg) | ||
12 | Power Clean: | 100 | kg | for: | 1 | reps | (1RM: | 100 | kg) | ||
13 | |||||||||||
14 | Typically 10 for deadlift and squats, 5 for the rest. Lower this if things are moving too quickly. | ||||||||||
15 | 2-week progression pace: | ||||||||||
16 | |||||||||||
17 | |||||||||||
18 | Squat: | 10 | kg | 5 | |||||||
19 | Bench Press: | 5 | kg | 5 | |||||||
20 | Deadlift: | 10 | kg | 5 | |||||||
21 | Press: | 4 | kg | 4 | |||||||
22 | Power Clean: | 5 | kg | 2.5 | |||||||
23 | |||||||||||
24 | 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! | ||||||||||
25 | Smallest weight increment: | ||||||||||
26 | |||||||||||
27 | |||||||||||
28 | Squat: | 5 | kg | 0 | |||||||
29 | Bench Press: | 2.5 | kg | 0 | |||||||
30 | Deadlift: | 5 | kg | 0 | |||||||
31 | Press: | 2 | kg | 0 | |||||||
32 | Power Clean: | 2.5 | kg | 0 | 0 | ||||||
33 | |||||||||||
34 | BP/OHP cycle pace? | Slow-roll | 2 | ||||||||
35 | Limit: Limited to 3x your progression pace | ||||||||||
36 | Slow-roll: Cutting it back a bit, limited to 2x progression pace. Allows for slower, steadier progression. | ||||||||||
37 | Let 'er rip!: After 3RM, 1RM is calculated, incremented the 2-week increment, and aimed for the next workout. | ||||||||||
38 | OHP Wednesday decrement? | 95% | 0 | 0 | |||||||
39 | This should be somewhere between 90% and 99%. Default is 95% | ||||||||||
40 | 0 | ||||||||||
41 | Good, on to the workout! | ||||||||||
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