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Texas Method Squat Cycle
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Edit the cells in orange ONLY
My current lifts:
I measure weights using:Squat:
Bench Press:Deadlift:
Press:Power Clean:
2-week progression pace:
Squat:Bench Press:
Deadlift:Press:
Power Clean:
Smallest weight increment:
Squat:Bench Press:
Deadlift:Press:
Power Clean:
BP/OHP cycle pace?
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?
This should be somewhere between 90% and 99%. Default is 95%0
Good, on to the workout!
lbs260 lbs for: 5 reps (1RM: 293 lbs)210 lbs for: 5 reps (1RM: 236 lbs)405 lbs for: 5 reps (1RM: 456 lbs)170 lbs for: 5 reps (1RM: 191 lbs)155 lbs for: 5 reps (1RM: 174 lbs)
10 lbs 55 lbs 5
10 lbs 55 lbs 55 lbs 2.5
5 lbs 02.5 lbs 05 lbs 0
2.5 lbs 02.5 lbs 0 0
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.
Typically 10 for deadlift and squats, 5 for the rest. Lower this if things are moving too quickly.
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!
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.95% 0 0
This should be somewhere between 90% and 99%. Default is 95%
Good, on to the workout!
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
downloading to my excel, but YMMV. You can contact me on the SS forums. -strideknight
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
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
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
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
downloading to my excel, but YMMV. You can contact me on the SS forums.
LiftsEstimated
1 2 3 5Squat 295 287 279 262Bench 236 230 223 210Deadlift 456 443 430 405Press 191 186 181 170Clean 174 170 165 155
Cycle End Date 9/11/2014 Cycle 1a
Texas Method Sets x Rep Mon Wed Fri Mon WedMedium Light Heavy Medium Light
5x5 2x5 1x5 5x5 2x5
SquatWarm-up
2x5 45 45 45 45 451x5 90 75 100 95 751x3 140 110 155 140 1101x2 185 150 205 190 150
Work Sets 235 190 260 240 190Reps Hit on Friday 5
Cycle End Date 9/25/2014 Cycle 1b
Texas Method Sets x Rep Mon Wed Fri Mon WedMedium Light Heavy Medium Light
5x5 2x5 1x5 5x5 2x5
SquatWarm-up
2x5 45 45 45 45 451x5 95 75 105 100 801x3 145 115 160 150 1201x2 195 155 215 200 160
Work Sets 245 195 270 250 200Reps Hit on Friday 5
Cycle End Date Cycle 1c
Texas Method Sets x Rep Mon Wed Fri Mon WedMedium Light Heavy Medium Light
5x5 2x5 1x5 5x5 2x5
SquatWarm-up
2x5 45 45 45 45 451x5 100 80 110 100 801x3 150 120 165 150 1201x2 200 160 220 200 160
Work Sets 250 200 275 250 200Reps Hit on Friday
Cycle End Date Cycle 2a
Texas Method Sets x Rep Mon Wed Fri Mon WedMedium Light Heavy Medium Light
5x5 2x5 1x5 5x5 2x5
SquatWarm-up
2x5 45 45 45 45 451x5 100 80 110 100 801x3 150 120 165 150 1201x2 200 160 220 200 160
Work Sets 250 200 275 250 200Reps Hit on Friday
Cycle End Date Cycle 2b
Texas Method Sets x Rep Mon Wed Fri Mon Wed
Texas Method Sets x Rep Medium Light Heavy Medium Light5x5 2x5 1x5 5x5 2x5
SquatWarm-up
2x5 45 45 45 45 451x5 100 80 110 100 801x3 150 120 165 150 1201x2 200 160 220 200 160
Work Sets 250 200 275 250 200Reps Hit on Friday
Cycle End Date Cycle 2c
Texas Method Sets x Rep Mon Wed Fri Mon WedMedium Light Heavy Medium Light
5x5 2x5 1x5 5x5 2x5
SquatWarm-up
2x5 45 45 45 45 451x5 100 80 110 100 801x3 150 120 165 150 1201x2 200 160 220 200 160
Work Sets 250 200 275 250 200Reps Hit on Friday
Cycle End Date Cycle 3a
Texas Method Sets x Rep Mon Wed Fri Mon WedMedium Light Heavy Medium Light
5x5 2x5 1x5 5x5 2x5
SquatWarm-up
2x5 45 45 45 45 451x5 100 80 110 100 801x3 150 120 165 150 1201x2 200 160 220 200 160
Work Sets 250 200 275 250 200Reps Hit on Friday
Cycle End Date Cycle 3b
Texas Method Sets x Rep Mon Wed Fri Mon WedMedium Light Heavy Medium Light
5x5 2x5 1x5 5x5 2x5
SquatWarm-up
2x5 45 45 45 45 451x5 100 80 110 100 801x3 150 120 165 150 1201x2 200 160 220 200 160
Work Sets 250 200 275 250 200Reps Hit on Friday
Cycle End Date Cycle 3c
Texas Method Sets x Rep Mon Wed Fri Mon WedMedium Light Heavy Medium Light
5x5 2x5 1x5 5x5 2x5
SquatWarm-up
2x5 45 45 45 45 451x5 100 80 110 100 801x3 150 120 165 150 1201x2 200 160 220 200 160
Work Sets 250 200 275 250 200Reps Hit on Friday
Cycle End Date Cycle 4a
Texas Method Sets x Rep Mon Wed Fri Mon WedMedium Light Heavy Medium Light
5x5 2x5 1x5 5x5 2x5
SquatWarm-up
2x5 45 45 45 45 451x5 100 80 110 100 801x3 150 120 165 150 1201x2 200 160 220 200 160
Work Sets 250 200 275 250 200Reps Hit on Friday
Cycle End Date Cycle 4b
Texas Method Sets x Rep Mon Wed Fri Mon WedMedium Light Heavy Medium Light
5x5 2x5 1x5 5x5 2x5
SquatWarm-up
2x5 45 45 45 45 451x5 100 80 110 100 801x3 150 120 165 150 1201x2 200 160 220 200 160
Work Sets 250 200 275 250 200Reps Hit on Friday
Cycle End Date Cycle 4c
Texas Method Sets x Rep Mon Wed Fri Mon WedMedium Light Heavy Medium Light
5x5 2x5 1x5 5x5 2x5
SquatWarm-up
2x5 45 45 45 45 451x5 100 80 110 100 801x3 150 120 165 150 1201x2 200 160 220 200 160
Work Sets 250 200 275 250 200Reps Hit on Friday
Cycle 1aFri 1a Accessory Work
Heavy1x545
105155210265
5
Cycle 1bFri 1b Accessory Work
Heavy1x545
110165220275
Cycle 1cFri 1c Accessory Work
Heavy1x545
110165220275
Cycle 2aFri 2a Accessory Work
Heavy1x545
110165220275
Cycle 2bFri 2b Accessory Work
Heavy1x545
110165220275
Cycle 2cFri 2c Accessory Work
Heavy1x545
110165220275
Cycle 3aFri 3a Accessory Work
Heavy1x545
110165220275
Cycle 3bFri 3b Accessory Work
Heavy1x545
110165220275
Cycle 3cFri 3c Accessory Work
Heavy1x545
110165220275
Cycle 4aFri 4a Accessory Work
Heavy1x5
45110165220275
Cycle 4bFri 4b Accessory Work
Heavy1x545
110165220275
Cycle 4cFri 4c Accessory Work
Heavy1x545
110165220275
CYCLE: 1a 1b 1c 2a9/11/2014 9/25/2014
Weight 170.00 170.00 PL Total Err:508 Err:508 Err:508 Err:508
Wilks Score Err:508 Err:508 0 0
1RM Projection (Top Workset)Squat 298.15 267.56 Bench Press Err:508 Err:508 Err:508 Err:508Deadlift Err:508 Err:508 Err:508 Err:508Shoulder Press Err:508 Err:508 Err:508 Err:508Power Clean Err:508 Err:508 Err:508 Err:508
Strength/Weight RatioSquat Ratio 1.75 1.57 - - Bench Press Ratio - - - - Deadlift Ratio - - - - Shoulder Press Ratio - - - - Power Clean Ratio - - - -
GRAPHS:
-
50.00
100.00
150.00
200.00
250.00
300.00
350.00
Squat Projection
- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00
Deadlift Projection
- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00
Power Clean Projection
- 0.20 0.40 0.60 0.80 1.00 1.20 1.40 1.60 1.80 2.00
Squat/Weight Ratio
- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00
Deadlift/Weight Ratio
- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00
Power Clean Projection
- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00
Powerclean/Weight Ratio
- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00
Powerclean/Weight Ratio
2b 2c 3a 3b 3c 4a 4b
Err:508 Err:508 Err:508 Err:508 Err:508 Err:508 Err:508
0 0 0 0 0 0 0
Err:508 Err:508 Err:508 Err:508 Err:508 Err:508 Err:508Err:508 Err:508 Err:508 Err:508 Err:508 Err:508 Err:508Err:508 Err:508 Err:508 Err:508 Err:508 Err:508 Err:508Err:508 Err:508 Err:508 Err:508 Err:508 Err:508 Err:508
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
-
50.00
100.00
150.00
200.00
250.00
300.00
350.00
Squat Projection
- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00
Bench Projection
- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00
Deadlift Projection
- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00
OHP Projection
0.00 20.00 40.00 60.00 80.00
100.00 120.00 140.00 160.00 180.00
Weight
- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00
Power Clean Projection
- 0.20 0.40 0.60 0.80 1.00 1.20 1.40 1.60 1.80 2.00
Squat/Weight Ratio
- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00
Bench/Weight Ratio
- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00
Deadlift/Weight Ratio
- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00
OHP/Weight Ratio
0.00 20.00 40.00 60.00 80.00
100.00 120.00 140.00 160.00 180.00
Weight
- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00
Power Clean Projection
- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00
Powerclean/Weight Ratio
- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00
Powerclean/Weight Ratio
Cycle 3a
Cycle 3b
Cycle 3c
4c Wilks Coefficients
Male Female
-216.0475144 594.31747775582
Err:508 16.2606339 -27.23842536447
0 -0.002388645 0.82112226871
-0.00113732 -0.00930733913 0.00000701863 0.00004731582
Err:508 -0.00000001291 -0.00000009054Err:508 kg/lb 0.45359237Err:508Err:508
- - - - -
- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00
Bench Projection
- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00
OHP Projection
0.00 20.00 40.00 60.00 80.00
100.00 120.00 140.00 160.00 180.00
Weight
00.10.20.30.40.50.60.70.80.9
1
Total Projection
0
1
1
Wilks Projection
- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00
Bench/Weight Ratio
- 0.10 0.20 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00
OHP/Weight Ratio
0.00 20.00 40.00 60.00 80.00
100.00 120.00 140.00 160.00 180.00
Weight
v2.3
v2.2
v2.1
v2.0
v1.7
v1.6
v1.5
v1.4
v1.3
Added Accessories and Notes to cycle logs.
Added Wilks Score and PL Total to Stats page and corresponding graph
Imported to Google DocsUpdated and tweaked graphs
Branch started by strideknightAdded Power Clean progression dependent on previously completing >3 sets instead of automatic linear progression.
Fix PC increment (was doubling).
Set Friday squats & deadlifts to increment only if 5 reps hit the previous Friday. Deloads are still up to you.
Updated instruciton page with permanent download link
Fixed warmups to show 45/20 on lb/kg modeFixed DL progression (was doubled from the inputs)
Initial Release