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: 165 lbs for: 5 reps (1RM: 186 lbs)
Bench Press: 155 lbs for: 5 reps (1RM: 174 lbs)
Deadlift: 285 lbs for: 5 reps (1RM: 321 lbs)
Press: 175 lbs for: 5 reps (1RM: 197 lbs)
Power Clean: 175 lbs for: 5 reps (1RM: 197 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

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? Let 'er rip! 3

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!

1
This spreadsheet is intended for people who have done SS and now need to
move on to the next phase of training. For the power cleans, it will work best if
you just put your 5x3 weight and 3 reps down, as there is no aim to go for
heavy singles. Similar for deadlift, just put your latest weight and reps. Squats
will be slightly different, in that you'll go back to 5x5 and 1x5 training, but if
you're in no rush, just put the last weight you did at 3x5. Things might seem a
little light at first, but weekly progression will kick in soon enough.

Bench and Press have some fun variation to them. Your 1RM will be calculated and
then strived for on the first workout. Two weeks later you'll go for 2 reps of your
previous 1RM weight, and then you'll go for 3 two weeks after that. At this point, you'll
have three choices. All three will have the 1RM calculated from the 3RM, and have
your 2 week increment added. "Let 'er rip" will use this figure, or the adjusted figure if
you didn't hit at least 3 reps. "Limit" will use the smaller of the "Let 'er rip" figure and
the previous cycle's 1RM plus three two-week increments. "Slow-roll" is similar as
"Limit", but uses two two-week increments.

Also, you get to choose the increment of Wednesdays OHPs. Rippetoe says that while
you should have a lower load on Wednesday, the decrement isn't the same as for BP
(90%). However, he doesn't give the figure to be used. We'll use 95% to begin with,
you can change this on the following page if you wish. If you wish to read the program
and decide for yourself, you can find it at
http://www.t-nation.com/free_online_article/most_recent/the_texas_method.

On Fridays, be sure to record the number of reps you put up for everything but power
cleans. For power cleans enter number of sets completed. At the end of the 6-week
cycle, put the finish date up near the Xa cycle title (cell D9 for the first cycle, for
example). Your estimated 1RMs will be calculated, and if you put your weight for the
respective date on the Stats page, your lift:bodyweight ratios will be recorded as well.
Good luck!
This spreadsheet was put together with liberal borrowing from SteamRoxorz of the SS
forums, as well as poteto of Reddit. If interest occurs, future versions will be
announced on Reddit's fitness and/or weightroom subs. You can download the latest
version at http://www.mediafire.com/TexasMethod. Otherwise, you can contact me
directly on Reddit! -akharon
I've been using this spreadsheet so I decided to import it to google docs so I
can use it from my iphone and update it a bit. It checked out okay when I tried
downloading to my excel, but YMMV. You can contact me on the SS forums. -
strideknight

2
 Estimated
Lifts 1 2 3 5
Squat 185 180 175 164
Make sure you fill in "reps hit on Friday" or the weights will
Bench 174 170 165 155
not progress correctly!
Deadlift 321 312 303 285
Press 197 191 186 175
Clean 197 191 186 175

Cycle End Date Cycle 1a

Mon Wed Fri Mon Wed Fri 1a Accessory Work
Texas Method Sets x Rep
Medium Light Heavy Medium Light Heavy
5x5 2x5 1x5 5x5 2x5 1x5
2x5 45 45 45 45 45 45
1x5 55 45 60 55 45 60
Warm-up
1x3 85 65 95 85 65 95
Squat
1x2 115 90 125 115 90 125
Work Sets 145 115 160 145 115 160
Reps Hit on Friday
5x5 1 3x5
2x5 45 45 45
Warm-up 1x5 65 85 60
1x3 95 120 85
Bench
1x2 120 155 110
Work Sets 137.5 172.5 125
Reps Hit on Friday 1a Notes
3x5 5x5 1
2x5 45 45 45
Warm-up 1x5 75 85 105
1x3 95 105 135
Press
1x2 120 130 165
Work Sets 142.5 155 195
Reps Hit on Friday
1x5 1x5
2x5 100 100
Warm-up 1x3 150 150
Deadlift 1x2 215 215
Work Sets 255 255
Reps Hit on Monday
5x3 5x3
2x5 45 45
Warm-up 1x5 100 100
Clean 1x3 125 125
1x2 155 155
Work Sets 185 185
Sets Done on Friday
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 12,728 5,688 8,213 13,315 5,300 8,400

Cycle End Date Cycle 1b

Mon Wed Fri Mon Wed Fri 1b Accessory Work
Texas Method Sets x Rep
Medium Light Heavy Medium Light Heavy
5x5 2x5 1x5 5x5 2x5 1x5
2x5 45 45 45 45 45 45
Warm-up 1x5 55 45 60 55 45 60
Squat 1x3 85 65 95 85 65 95
1x2 115 90 125 115 90 125
Work Sets 145 115 160 145 115 160
Reps Hit on Friday
5x5 2 3x5
2x5 45 45 45
1x5 70 85 60
Warm-up
1x3 95 120 85
Bench 1x2 125 155 110
Work Sets 142.5 172.5 127.5
Reps Hit on Friday 1b Notes
3x5 5x5 2
2x5 45 45 45
1x5 80 85 105
Warm-up
1x3 105 110 135
Press
1x2 125 135 165
Work Sets 152.5 160 195
Reps Hit on Friday
1x5 1x5
2x5 100 100
Warm-up 1x3 150 150
Deadlift 1x2 215 215
Work Sets 255 255
Reps Hit on Monday
5x3 5x3
2x5 45 45
Warm-up 1x5 100 100
Clean 1x3 125 130
1x2 155 155
Work Sets 185 187.5
Sets Done on Friday 5 5
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 12,888 5,903 8,385 13,465 5,338 8,648

Cycle End Date Cycle 1c

Mon Wed Fri Mon Wed Fri 1c Accessory Work
Texas Method Sets x Rep
Medium Light Heavy Medium Light Heavy
5x5 2x5 1x5 5x5 2x5 1x5
2x5 45 45 45 45 45 45
Warm-up 1x5 55 45 60 55 45 60
1x3 85 65 95 85 65 95
Squat 1x2 115 90 125 115 90 125
Work Sets 145 115 160 145 115 160
Reps Hit on Friday
5x5 3 3x5
2x5 45 45 45
Warm-up 1x5 70 85 65
Bench 1x3 100 120 90
1x2 130 155 115
Work Sets 145 172.5 130
Reps Hit on Friday 1c Notes
3x5 5x5 3
2x5 45 45 45
1x5 85 90 105
Warm-up 1x3 110 115 135
Press 1x2 130 140 165
Work Sets 157.5 165 195
Reps Hit on Friday
1x5 1x5
2x5 100 100
Warm-up 1x3 150 150
Deadlift 1x2 215 215
Work Sets 255 255
Reps Hit on Monday
5x3 5x3
2x5 45 45
Warm-up 1x5 100 100
Clean 1x3 130 130
1x2 160 160
Work Sets 190 190
Sets Done on Friday
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 12,975 6,028 8,658 13,640 5,425 8,890

Cycle End Date Cycle 2a

Mon Wed Fri Mon Wed Fri 2a Accessory Work
Texas Method Sets x Rep
Medium Light Heavy Medium Light Heavy
5x5 2x5 1x5 5x5 2x5 1x5
2x5 45 45 45 45 45 45
1x5 55 45 60 55 45 60
Warm-up
1x3 85 65 95 85 65 95
Squat 1x2 115 90 125 115 90 125
Work Sets 145 115 160 145 115 160
Reps Hit on Friday
5x5 1 3x5
2x5 45 45 45
Warm-up 1x5 65 85 60
1x3 95 120 85
Bench
1x2 120 155 110
Work Sets 137.5 172.5 125
Reps Hit on Friday 2a Notes
3x5 5x5 1
2x5 45 45 45
1x5 80 85 105
Warm-up 1x3 100 105 130
Press 1x2 125 130 160
Work Sets 147.5 155 192.5
Reps Hit on Friday
1x5 1x5
2x5 100 100
Warm-up 1x3 150 150
Deadlift 1x2 215 215
Work Sets 255 255
Reps Hit on Monday
5x3 5x3
2x5 45 45
Warm-up 1x5 100 100
Clean 1x3 130 130
1x2 160 160
Work Sets 190 190
Sets Done on Friday
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 12,728 5,813 8,313 13,315 5,300 8,473

Cycle End Date Cycle 2b

Mon Wed Fri Mon Wed Fri 2b Accessory Work
Texas Method Sets x Rep
Medium Light Heavy Medium Light Heavy
5x5 2x5 1x5 5x5 2x5 1x5
2x5 45 45 45 45 45 45
Warm-up 1x5 55 45 60 55 45 60
Squat 1x3 85 65 95 85 65 95
1x2 115 90 125 115 90 125
Work Sets 145 115 160 145 115 160
Reps Hit on Friday
5x5 2 3x5
2x5 45 45 45
1x5 70 85 60
Warm-up 1x3 95 120 85
Bench 1x2 125 155 110
Work Sets 142.5 172.5 127.5
Reps Hit on Friday 2b Notes
3x5 5x5 2
2x5 45 45 45
Warm-up 1x5 80 85 105
1x3 105 110 130
Press 1x2 125 130 160
Work Sets 150 157.5 192.5
Reps Hit on Friday
1x5 1x5
2x5 100 100
Warm-up 1x3 150 150
Deadlift 1x2 215 215
Work Sets 255 255
Reps Hit on Monday
5x3 5x3
2x5 45 45
1x5 100 100
Warm-up
Clean 1x3 130 130
1x2 160 160
Work Sets 190 190
Sets Done on Friday
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 12,888 5,865 8,485 13,393 5,338 8,665

Cycle End Date Cycle 2c

Mon Wed Fri Mon Wed Fri 2c Accessory Work
Texas Method Sets x Rep
Medium Light Heavy Medium Light Heavy
5x5 2x5 1x5 5x5 2x5 1x5
2x5 45 45 45 45 45 45
1x5 55 45 60 55 45 60
Warm-up 1x3 85 65 95 85 65 95
Squat 1x2 115 90 125 115 90 125
Work Sets 145 115 160 145 115 160
Reps Hit on Friday
5x5 3 3x5
2x5 45 45 45
Warm-up 1x5 70 85 65
Bench 1x3 100 120 90
1x2 130 155 115
Work Sets 145 172.5 130
Reps Hit on Friday 2c Notes
3x5 5x5 3
2x5 45 45 45
1x5 85 85 105
Warm-up 1x3 105 110 130
Press 1x2 130 135 160
Work Sets 155 162.5 192.5
Reps Hit on Friday
1x5 1x5
2x5 100 100
Warm-up 1x3 150 150
Deadlift 1x2 215 215
Work Sets 255 255
Reps Hit on Monday
5x3 5x3
2x5 45 45
1x5 100 100
Warm-up
Clean 1x3 130 130
1x2 160 160
Work Sets 190 190
Sets Done on Friday
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 12,975 5,975 8,658 13,528 5,425 8,858

Cycle End Date Cycle 3a

Mon Wed Fri Mon Wed Fri 3a Accessory Work
Texas Method Sets x Rep
Medium Light Heavy Medium Light Heavy
5x5 2x5 1x5 5x5 2x5 1x5
2x5 45 45 45 45 45 45
Warm-up 1x5 55 45 60 55 45 60
Squat 1x3 85 65 95 85 65 95
1x2 115 90 125 115 90 125
Work Sets 145 115 160 145 115 160
Reps Hit on Friday
5x5 1 3x5
2x5 45 45 45
Warm-up 1x5 65 85 60
1x3 95 120 85
Bench 1x2 120 155 110
Work Sets 137.5 172.5 125
Reps Hit on Friday 3a Notes
3x5 5x5 1
2x5 45 45 45
1x5 75 80 100
Warm-up 1x3 100 105 130
Press
1x2 120 125 160
Work Sets 145 152.5 190
Reps Hit on Friday
1x5 1x5
2x5 100 100
Warm-up 1x3 150 150
Deadlift 1x2 215 215
Work Sets 255 255
Reps Hit on Monday
5x3 5x3
2x5 45 45
1x5 100 100
Warm-up
Clean 1x3 130 130
1x2 160 160
Work Sets 190 190
Sets Done on Friday
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 12,728 5,740 8,313 13,218 5,300 8,445

Cycle End Date Cycle 3b

Mon Wed Fri Mon Wed Fri 3b Accessory Work
Texas Method Sets x Rep
Medium Light Heavy Medium Light Heavy
5x5 2x5 1x5 5x5 2x5 1x5
2x5 45 45 45 45 45 45
Warm-up 1x5 55 45 60 55 45 60
Squat 1x3 85 65 95 85 65 95
1x2 115 90 125 115 90 125
Work Sets 145 115 160 145 115 160
Reps Hit on Friday
5x5 2 3x5
2x5 45 45 45
1x5 70 85 60
Warm-up 1x3 95 120 85
Bench 1x2 125 155 110
Work Sets 142.5 172.5 127.5
Reps Hit on Friday 3b Notes
3x5 5x5 2
2x5 45 45 45
Warm-up 1x5 80 85 100
Press 1x3 105 110 130
1x2 125 130 160
Work Sets 150 157.5 190
Reps Hit on Friday
1x5 1x5
2x5 100 100
Warm-up 1x3 150 150
Deadlift 1x2 215 215
Work Sets 255 255
Reps Hit on Monday
5x3 5x3
2x5 45 45
1x5 100 100
Warm-up
Clean 1x3 130 130
1x2 160 160
Work Sets 190 190
Sets Done on Friday
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 12,888 5,865 8,485 13,393 5,338 8,635

Cycle End Date Cycle 3c

Mon Wed Fri Mon Wed Fri 3c Accessory Work
Texas Method Sets x Rep
Medium Light Heavy Medium Light Heavy
5x5 2x5 1x5 5x5 2x5 1x5
2x5 45 45 45 45 45 45
1x5 55 45 60 55 45 60
Warm-up
1x3 85 65 95 85 65 95
Squat
1x2 115 90 125 115 90 125
Work Sets 145 115 160 145 115 160
Reps Hit on Friday
5x5 3 3x5
2x5 45 45 45
1x5 70 85 65
Warm-up
Bench 1x3 100 120 90
1x2 130 155 115
Work Sets 145 172.5 130
Reps Hit on Friday 3c Notes
3x5 5x5 3
2x5 45 45 45
Warm-up 1x5 80 85 100
1x3 105 110 130
Press 1x2 125 135 160
Work Sets 152.5 160 190
Reps Hit on Friday
1x5 1x5
2x5 100 100
Warm-up 1x3 150 150
Deadlift 1x2 215 215
Work Sets 255 255
Reps Hit on Monday
5x3 5x3
2x5 45 45
1x5 100 100
Clean Warm-up 1x3 130 130
1x2 160 160
Work Sets 190 190
Sets Done on Friday
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 12,975 5,903 8,658 13,465 5,425 8,825

Cycle End Date Cycle 4a

Mon Wed Fri Mon Wed Fri 4a Accessory Work
Texas Method Sets x Rep
Medium Light Heavy Medium Light Heavy
5x5 2x5 1x5 5x5 2x5 1x5
2x5 45 45 45 45 45 45
1x5 55 45 60 55 45 60
Warm-up 1x3 85 65 95 85 65 95
Squat
1x2 115 90 125 115 90 125
Work Sets 145 115 160 145 115 160
Reps Hit on Friday
5x5 1 3x5
2x5 45 45 45
1x5 65 85 60
Warm-up
Bench 1x3 95 120 85
1x2 120 155 110
Work Sets 137.5 172.5 125
Reps Hit on Friday 4a Notes
3x5 5x5 1
2x5 45 45 45
1x5 75 80 100
Warm-up
1x3 95 105 130
Press 1x2 120 125 155
Work Sets 142.5 150 187.5
Reps Hit on Friday
1x5 1x5
2x5 100 100
Warm-up 1x3 150 150
Deadlift 1x2 215 215
Work Sets 255 255
Reps Hit on Monday
5x3 5x3
2x5 45 45
Warm-up 1x5 100 105
Clean 1x3 130 130
1x2 160 160
Work Sets 190 192.5
Sets Done on Friday 4
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 12,728 5,688 8,313 13,155 5,300 8,495

Cycle End Date Cycle 4b

Mon Wed Fri Mon Wed Fri 4b Accessory Work
Texas Method Sets x Rep
Medium Light Heavy Medium Light Heavy
5x5 2x5 1x5 5x5 2x5 1x5
2x5 45 45 45 45 45 45
Warm-up 1x5 55 45 60 55 45 60
1x3 85 65 95 85 65 95
Squat
1x2 115 90 125 115 90 125
Work Sets 145 115 160 145 115 160
Reps Hit on Friday
5x5 2 3x5
2x5 45 45 45
Warm-up 1x5 70 85 60
1x3 95 120 85
Bench
1x2 125 155 110
Work Sets 142.5 172.5 127.5
Reps Hit on Friday 4b Notes
3x5 5x5 2
2x5 45 45 45
1x5 80 85 100
Warm-up 1x3 100 105 130
Press
1x2 125 130 155
Work Sets 147.5 155 187.5
Reps Hit on Friday
1x5 1x5
2x5 100 100
Warm-up 1x3 150 150
Deadlift 1x2 215 215
Work Sets 255 255
Reps Hit on Monday
5x3 5x3
2x5 45 45
1x5 105 105
Clean Warm-up 1x3 130 130
1x2 160 160
Work Sets 192.5 192.5
Sets Done on Friday
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 12,888 5,813 8,548 13,315 5,338 8,683

Cycle End Date Cycle 4c

Mon Wed Fri Mon Wed Fri 4c Accessory Work
Texas Method Sets x Rep
Medium Light Heavy Medium Light Heavy
5x5 2x5 1x5 5x5 2x5 1x5
2x5 45 45 45 45 45 45
1x5 55 45 60 55 45 60
Warm-up 1x3 85 65 95 85 65 95
Squat 1x2 115 90 125 115 90 125
Work Sets 145 115 160 145 115 160
Reps Hit on Friday
5x5 3 3x5
2x5 45 45 45
Warm-up 1x5 70 85 65
Bench 1x3 100 120 90
1x2 130 155 115
Work Sets 145 172.5 130
Reps Hit on Friday 4c Notes
3x5 5x5 3
2x5 45 45 45
1x5 80 85 100
Warm-up 1x3 105 110 130
Press
1x2 125 135 155
Work Sets 152.5 160 187.5
Reps Hit on Friday
1x5 1x5
2x5 100 100
Warm-up 1x3 150 150
Deadlift 1x2 215 215
Work Sets 255 255
Reps Hit on Monday
5x3 5x3
2x5 45 45
Warm-up 1x5 105 105
Clean 1x3 130 130
1x2 160 160
Work Sets 192.5 192.5
Sets Done on Friday
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 12,975 5,903 8,720 13,465 5,425 8,870

3
 1a 1b 1c 2a 2b 2c 3a 3b 3c 4a 4b 4c Wilks Coefficients
CYCLE:
Male Female
Weight -216.0475144 594.31747775582
PL Total 16.2606339 -27.23842536447
Wilks Score -0.002388645 0.82112226871
1RM Projection (Top Workset) -0.00113732 -0.00930733913
Squat 0.00000701863 0.00004731582
Bench Press -0.00000001291 -0.00000009054
Deadlift kg/lb 0.45359237
Shoulder Press
Power Clean
Strength/Weight Ratio
Squat Ratio 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Bench Press Ratio 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Deadlift Ratio 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Shoulder Press Ratio 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Power Clean Ratio 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
GRAPHS:

Cycle 3a

Cycle 3b

Cycle 3c

4
v2.3
Added Accessories and Notes to cycle logs.
v2.2
Added Wilks Score and PL Total to Stats page and corresponding graph
v2.1
Imported to Google Docs
Updated and tweaked graphs
v2.0
Branch started by strideknight
Added Power Clean progression dependent on previously completing >3 sets instead of automatic linear progression.
v1.7
Fix PC increment (was doubling).

v1.6
Set Friday squats & deadlifts to increment only if 5 reps hit the previous Friday. Deloads are still up to you.

v1.5
Updated instruciton page with permanent download link

v1.4
Fixed warmups to show 45/20 on lb/kg mode
Fixed DL progression (was doubled from the inputs)

v1.3
Initial Release