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  • Texas Method: Squat Front Squat Squat Squat Front Squat

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    dbluntman007
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    This document outlines a Texas Method strength training program over 10 weeks. It includes exercises like squats, overhead presses, bench presses, rows, deadlifts, weighted dips and pulls ups. For each exercise, it shows the sets, reps and weight progressed over the weeks, starting lighter and increasing weight each session. The program follows a pattern of heavy sets on Monday, lighter volume work on Wednesday and a single heavy set on Friday for main lifts.

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    This document outlines a Texas Method strength training program over 10 weeks. It includes exercises like squats, overhead presses, bench presses, rows, deadlifts, weighted dips and pulls ups. For each exercise, it shows the sets, reps and weight progressed over the weeks, starting lighter and increasing weight each session. The program follows a pattern of heavy sets on Monday, lighter volume work on Wednesday and a single heavy set on Friday for main lifts.

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    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
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    Download as xls, pdf, or txt
    173 views12 pages

    Texas Method: Squat Front Squat Squat Squat Front Squat

    Uploaded by

    dbluntman007
    This document outlines a Texas Method strength training program over 10 weeks. It includes exercises like squats, overhead presses, bench presses, rows, deadlifts, weighted dips and pulls ups. For each exercise, it shows the sets, reps and weight progressed over the weeks, starting lighter and increasing weight each session. The program follows a pattern of heavy sets on Monday, lighter volume work on Wednesday and a single heavy set on Friday for main lifts.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
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    of 12

    Texas Method

    You can find more info about this program at StrongLifts.com

    Date started 10/1/2007 (modify to what you do)

    Week1 Week2
    mo we fr mo we
    10/1/2007 10/3/2007 10/5/2007 10/8/2007 10/10/2007

    Squat Front Squat Squat Squat Front Squat


    5x5 3x3 1x1 5x5 3x3

    kg 80 64 110 82.5 66
    lb 176 140.8 242 181.5 145.2

    Overhead Press Bench Press Overhead Press Bench Press Overhead Press
    5x5 3x3 1x1 5x5 3x3

    kg 40 57.5 55 60 40
    lb 88 126.5 121 132 88

    Rows Rows Deadlift Rows Rows


    5x5 3x3 1x1 5x5 3x3

    kg 60 60 140 62.5 62.5


    lb 132 132 308 137.5 137.5

    Weighted Dips Weighted Dips


    3x5 3x5

    kg 2.5 5
    lb 5.5 11

    Weighted Pull-ups Weighted Pull-ups


    3x5 3x5

    kg 2.5 5
    lb 5.5 11
    Week2 Week3 Week4
    fr mo we fr mo
    10/12/2007 10/15/2007 10/17/2007 10/19/2007 10/22/2007

    Squat Squat Front Squat Squat Squat


    1x2 5x5 3x3 1x3 5x5

    100 85 68 95 87.5
    220 187 149.6 209 192.5

    Bench Press Overhead Press Bench Press Overhead Press Bench Press
    1x1 5x5 3x3 1x2 5x5

    75 42.5 60 50 62.5
    165 93.5 132 110 137.5

    Deadlift Rows Rows Deadlift Rows


    1x2 5x5 3x3 1x3 5x5

    130 65 65 120 67.5


    286 143 143 264 148.5

    Weighted Dips Weighted Dips


    3x5 3x5

    7.5 10
    16.5 22

    Weighted Pull-ups Weighted Pull-ups


    3x5 3x5

    7.5 10
    16.5 22
    Week4 Week5
    we fr mo we fr
    10/24/2007 10/26/2007 10/29/2007 10/31/2007 11/2/2007

    Front Squat Squat Squat Front Squat Squat


    3x3 1x1 5x5 3x3 1x2

    70 115 90 72 105
    154 253 198 158.4 231

    Overhead Press Bench Press Overhead Press Bench Press Overhead Press
    3x3 1x2 5x5 3x3 1x3

    42.5 70 45 62.5 47.5


    93.5 154 99 137.5 104.5

    Rows Deadlift Rows Rows Deadlift


    3x3 1x1 5x5 3x3 1x2

    67.5 145 70 70 135


    148.5 319 154 154 297

    Weighted Dips
    3x5

    12.5
    27.5

    ed Pull-ups Weighted Pull-ups Weighted Pull-ups


    3x5

    12.5
    27.5
    Week6 Week7
    mo we fr mo we
    11/5/2007 11/7/2007 11/9/2007 11/12/2007 11/14/2007

    Squat Front Squat Squat Squat Front Squat


    5x5 3x3 1x3 5x5 3x3

    92.5 74 100 95 76
    203.5 162.8 220 209 167.2

    Bench Press Overhead Press Bench Press Overhead Press Bench Press
    5x5 3x3 1x3 5x5 3x3

    65 45 70 47.5 65
    143 99 154 104.5 143

    Rows Rows Deadlift Rows Rows


    5x5 3x3 1x3 5x5 3x3

    72.5 72.5 125 75 75


    159.5 159.5 275 165 165

    Weighted Dips Weighted Dips


    3x5 3x5

    15 17.5
    33 38.5

    Weighted Pull-ups Weighted Pull-ups


    3x5 3x5

    15 17.5
    33 38.5
    Week7 Week8 Week9
    fr mo we fr mo
    11/16/2007 11/19/2007 11/21/2007 11/23/2007 11/26/2007

    Squat Squat Front Squat Squat Squat


    1x1 5x5 3x3 1x2 5x5

    120 97.5 78 110 100


    264 214.5 171.6 242 220

    Overhead Press Bench Press Overhead Press Bench Press Overhead Press
    1x1 5x5 3x3 1x1 5x5

    57.5 67.5 47.5 80 50


    126.5 148.5 104.5 176 110

    Deadlift Rows Rows Deadlift Rows


    1x1 5x5 3x3 1x2 5x5

    150 77.5 77.5 140 80


    330 170.5 170.5 308 176

    Weighted Dips Weighted Dips


    3x5 3x5

    20 22.5
    44 49.5

    Weighted Pull-ups Weighted Pull-ups


    3x5 3x5

    20 22.5
    44 49.5
    Week9 Week10
    we fr mo we fr
    11/28/2007 11/30/2007 12/3/2007 12/5/2007 12/7/2007

    Front Squat Squat Squat Front Squat Squat


    3x3 1x3 5x5 3x3 1x1

    80 105 102.5 82 125


    176 231 225.5 180.4 275

    Bench Press Overhead Press Bench Press Overhead Press Bench Press
    3x3 1x2 5x5 3x3 1x2

    67.5 55 70 50 75
    148.5 121 154 110 165

    Rows Deadlift Rows Rows Deadlift


    3x3 1x3 5x5 3x3 1x1

    80 130 82.5 82.5 155


    176 286 181.5 181.5 341

    Weighted Dips
    3x5

    25
    55

    ed Pull-ups Weighted Pull-ups


    3x5

    25
    55

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