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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:kg
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Squat:180kgfor:1reps(1RM:180kg)
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Bench Press:100kgfor:1reps(1RM:100kg)
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Deadlift:200kgfor:1reps(1RM:200kg)
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Press:70kgfor:1reps(1RM:70kg)
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Power Clean:100kgfor:1reps(1RM:100kg)
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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:10kg5
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Bench Press:5kg5
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Deadlift:10kg5
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Press:4kg4
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Power Clean:5kg2.5
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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:5kg0
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Bench Press:2.5kg0
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Deadlift:5kg0
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Press:2kg0
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Power Clean:2.5kg00
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BP/OHP cycle pace?Slow-roll2
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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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