Texas Method Spreadsheet 361z
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Texas Method Edit the cells in orange ONLY
appropriate. If you've been fucking My current lifts: finding out your 1RM, put that in, it accordingly. I measure weights using: lbs Squat: 345 lbs Bench Press: 210 lbs Deadlift: 405 lbs Press: 170 lbs Power Clean: 155 lbs
Typically 10 for deadlift and squats, 2-week progression pace: the rest. Lower this if things are m quickly. Squat: Bench Press: Deadlift: Press: Power Clean:
10 lbs 5 lbs 10 lbs 5 lbs 5 lbs warmups to be? These numbers m Smallest weight increment: greater than your increments, and half or less! Squat: Bench Press: Deadlift: Press:
5 2.5 5 2.5
lbs lbs lbs lbs
Power Clean:
2.5
lbs
BP/OHP cycle pace? Let 'er rip! Limit: Limited to 3x your progression pace Slow-roll: Cutting it back a bit, limited to 2x progression pace. Allow Let 'er rip!: After 3RM, 1RM is calculated, incremented the 2-week in OHP Wednesday decrement? 95% This should be somewhere between 90% and 99%. Default is 95% 0
Good, on to the worko
ve been fucking around and M, put that in, it'll adjust
for: for: for: for: for:
5 5 5 5 5
reps reps reps reps reps
(1RM: (1RM: (1RM: (1RM: (1RM:
dlift and squats, 5 for if things are moving too
5 5 5 5 2.5 ese numbers must NOT be ncrements, and squats must be
0 0 0 0
388 lbs) 236 lbs) 456 lbs) 191 lbs) 174 lbs)
0
0
3
ion pace. Allows for slower, steadier progre ed the 2-week increment, and aimed for the 0 0 Default is 95%
e workout!
This spreadsheet is intended for people who have done SS a need to move on to the next phase of training. For the pow it will work best if you just put your 5x3 weight and 3 reps d there is no aim to go for heavy singles. Similar for deadlift, your latest weight and reps. Squats will be slightly different you'll go back to 5x5 and 1x5 training, but if you're in no rus the last weight you did at 3x5. Things might seem a little lig first, but weekly progression will kick in soon enough.
Bench and Press have some fun variation to them. Your 1RM calculated and then strived for on the first workout. Two we you'll go for 2 reps of your previous 1RM weight, and then y 3 two weeks after that. At this point, you'll have three choic three will have the 1RM calculated from the 3RM, and have week increment added. "Let 'er rip" will use this figure, or t adjusted figure if you didn't hit at least 3 reps. "Limit" will u smaller of the "Let 'er rip" figure and the previous cycle's 1R three two-week increments. "Slow-roll" is similar as "Limit", two increments. Also,two-week you get to choose the increment of Wednesdays OHPs.
says that while you should have a lower load on Wednesday decrement isn't the same as for BP (90%). However, he doe the figure to be used. We'll use 95% to begin with, you can this on the following page if you wish. If you wish to read th and decide for yourself, you can find it at http://www.tnation.com/free_online_article/most_recent/the_texas_metho
On Fridays, be sure to record the number of reps you put up everything but power cleans. For power cleans enter numbe completed. At the end of the 6-week cycle, put the finish da near the Xa cycle title (cell D9 for the first cycle, for exampl estimated 1RMs will be calculated, and if you put your weigh respective date on the Stats page, your lift:bodyweight ratio recorded as well. was Good luck! This spreadsheet put together with liberal borrowing fro SteamRoxorz of the SS forums, as well as poteto of Reddit. occurs, future versions will be announced on Reddit's fitness weightroom subs. You can the latest version at http://www.mediafire.com/TexasMethod. Otherwise, you can me directly on Reddit! -akharon me on the SS forums. -strideknight
o have done SS and now ing. For the power cleans, ight and 3 reps down, as milar for deadlift, just put e slightly different, in that if you're in no rush, just put ht seem a little light at on enough.
o them. Your 1RM will be workout. Two weeks later eight, and then you'll go for have three choices. All e 3RM, and have your 2 se this figure, or the eps. "Limit" will use the revious cycle's 1RM plus similar as "Limit", but uses
Wednesdays OHPs. Rippetoe ad on Wednesday, the However, he doesn't give gin with, you can change ou wish to read the program http://www.tt/the_texas_method.
f reps you put up for eans enter number of sets , put the finish date up cycle, for example). Your ou put your weight for the :bodyweight ratios will be eral borrowing from poteto of Reddit. If interest on Reddit's fitness and/or atest version at therwise, you can
t
Lifts Squat Bench Deadlift Press Clean
1 390 236 456 191 174
Estimated 2 3 379 368 230 223 443 430 186 181 170 165
Cycle 1a
Cycle End Date
Mon Wed Texas MethodSets x Rep Medium Light 5x5 2x5 2x5 45 45 1x5 120 100 Warm-up 1x3 185 150 Squat 1x2 245 200 Work Sets 310 250 Reps Hit on Friday 5x5 2x5 45 1x5 90 Warm-up 1x3 130 Bench 1x2 165 Work Sets 187.5 Reps Hit on Friday 3x5 2x5 45 1x5 75 Warm-up 1x3 95 Press 1x2 115 Work Sets 140 Reps Hit on Friday 1x5 2x5 140 Warm-up 1x3 215 Deadlift 1x2 305 Work Sets 360 Reps Hit on Monday 2x5 1x5 Clean Warm-up 1x3 1x2 Work Sets Sets Done on Friday Back Ex Work Sets Chin-Up Work Sets VOLUME 20,608
5x10 3xF 7,740
Fri Mon Wed Heavy Medium Light 1x5 5x5 2x5 45 45 45 135 120 100 205 185 150 275 245 200 345 310 250 1 45 115 160 210 235
3x5 45 85 115 150 170 5x5 45 80 105 125 152.5 1x5 140 215 305 360
5x3 45 85 110 135 162.5
10,088 19,528
5x10 3xF 8,370
Cycle 1b
Cycle End Date
Texas MethodSets x Rep
5 347 210 405 170 155
Mon
Wed
Fri
Mon
Wed
Texas MethodSets x Rep Medium 2x5 1x5 Warm-up 1x3 Squat 1x2 Work Sets Reps Hit on Friday 2x5 1x5 Warm-up 1x3 Bench 1x2 Work Sets Reps Hit on Friday 2x5 1x5 Warm-up 1x3 Press 1x2 Work Sets Reps Hit on Friday 2x5 Warm-up 1x3 Deadlift 1x2 Work Sets Reps Hit on Monday
5x5 45 120 185 245 310
Light 2x5 45 100 150 200 250
5x5 45 95 130 170 192.5
2 45 115 160 210 235 3x5 45 80 105 125 150
1x5 140 215 305 360
5x10 3xF 7,965
5x3 45 85 110 135 162.5 5 10,323 19,703
5x10 3xF 8,433
Cycle 1c
Cycle End Date
Mon Texas MethodSets x Rep Medium 2x5 1x5 Warm-up 1x3 Squat 1x2 Work Sets Reps Hit on Friday Warm-up
3x5 45 85 120 155 172.5 5x5 45 85 110 130 157.5
1x5 140 215 305 360
2x5 1x5 Clean Warm-up 1x3 1x2 Work Sets Sets Done on Friday Back Ex Work Sets Chin-Up Work Sets VOLUME 20,768
Bench
Heavy Medium Light 1x5 5x5 2x5 45 45 45 135 120 100 205 185 150 275 245 200 345 310 250
2x5 1x5 1x3
5x5 45 120 185 245 310 5x5 45 100 140
Wed Light 2x5 45 100 150 200 250
Fri Mon Wed Heavy Medium Light 1x5 5x5 2x5 45 45 45 135 120 100 205 185 150 275 245 200 345 310 250 3 45 115 160
3x5 45 90 125
Bench
Warm-up 1x2 Work Sets Reps Hit on Friday
2x5 1x5 Warm-up 1x3 Press 1x2 Work Sets Reps Hit on Friday 2x5 Warm-up 1x3 Deadlift 1x2 Work Sets Reps Hit on Monday
180 200
210 235 3x5 45 80 105 125 152.5
5x5 45 85 110 135 160
1x5 140 215 305 360
2x5 1x5 Clean Warm-up 1x3 1x2 Work Sets Sets Done on Friday Back Ex Work Sets Chin-Up Work Sets VOLUME 21,030
160 180
1x5 140 215 305 360 5x3 45 90 115 140 167.5 5x10 3xF 8,003
Cycle End Date
Mon Wed Texas MethodSets x Rep Medium Light 5x5 2x5 2x5 45 45 1x5 120 100 Warm-up 1x3 185 150 Squat 1x2 245 200 Work Sets 310 250 Reps Hit on Friday 5x5 2x5 45 1x5 90 Warm-up 1x3 125 Bench 1x2 165 Work Sets 185 Reps Hit on Friday 3x5 2x5 45 1x5 75 Warm-up 1x3 95 Press 1x2 120 Work Sets 142.5 Reps Hit on Friday 1x5 2x5 140 Warm-up Deadlift
10,683 19,775
5x10 3xF 8,595
Cycle 2a
Fri Mon Wed Heavy Medium Light 1x5 5x5 2x5 45 45 45 135 120 100 205 185 150 275 245 200 345 310 250 1 45 115 160 205 232.5
3x5 45 80 115 150 167.5 5x5 45 80 105 125 150 1x5 140
1x3 1x2 Work Sets Reps Hit on Monday
Deadlift
Warm-up
215 305 360
2x5 1x5 Clean Warm-up 1x3 1x2 Work Sets Sets Done on Friday Back Ex Work Sets Chin-Up Work Sets VOLUME 20,530
215 305 360 5x3 45 90 115 140 167.5 5x10 3xF 7,788
Cycle 2b
Cycle End Date
Mon Texas MethodSets x Rep Medium 2x5 1x5 Warm-up 1x3 Squat 1x2 Work Sets Reps Hit on Friday 2x5 1x5 Warm-up 1x3 Bench 1x2 Work Sets Reps Hit on Friday 2x5 1x5 Warm-up 1x3 Press 1x2 Work Sets Reps Hit on Friday 2x5 Warm-up 1x3 Deadlift 1x2 Work Sets Reps Hit on Monday 2x5 1x5 Clean Warm-up 1x3 1x2 Work Sets Sets Done on Friday Back Ex Work Sets
10,200 19,465
5x10 3xF 8,308
5x5 45 120 185 245 310
Wed Light 2x5 45 100 150 200 250
5x5 45 95 130 170 192.5
Fri Mon Wed Heavy Medium Light 1x5 5x5 2x5 45 45 45 135 120 100 205 185 150 275 245 200 345 310 250 2 45 115 160 205 232.5
3x5 45 80 100 125 147.5
3x5 45 85 120 155 172.5 5x5 45 85 105 130 155
1x5 140 215 305 360
1x5 140 215 305 360 5x3 45 90 115 140 167.5 5x10
5x10
Chin-Up
Work Sets VOLUME
20,768
3xF 7,913
Mon Texas MethodSets x Rep Medium
2x5 1x5 Warm-up 1x3 Bench 1x2 Work Sets Reps Hit on Friday 2x5 1x5 Warm-up 1x3 Press 1x2 Work Sets Reps Hit on Friday 2x5 Warm-up 1x3 Deadlift 1x2 Work Sets Reps Hit on Monday
5x5 45 120 185 245 310
Wed Light 2x5 45 100 150 200 250
5x5 45 95 135 175 197.5
Fri Mon Wed Heavy Medium Light 1x5 5x5 2x5 45 45 45 135 120 100 205 185 150 275 245 200 345 310 250 3 45 115 160 205 232.5
3x5 45 80 105 125 152.5
1x5 140 215 305 360 5x3 45 90 115 140 167.5 5x10 3xF 8,003
Cycle End Date
Mon Texas MethodSets x Rep Medium 5x5 45 120 185 245 310
3x5 45 85 120 155 177.5 5x5 45 85 110 135 160
1x5 140 215 305 360
2x5 1x5 Clean Warm-up 1x3 1x2 Work Sets Sets Done on Friday Back Ex Work Sets Chin-Up Work Sets VOLUME 20,918
2x5 1x5 Warm-up 1x3 Squat 1x2 Work Sets
3xF 8,433
Cycle 2c
Cycle End Date
2x5 1x5 Warm-up 1x3 Squat 1x2 Work Sets Reps Hit on Friday
10,433 19,625
Wed Light 2x5 45 100 150 200 250
10,665 19,775 Cycle 3a
5x10 3xF 8,508
Fri Mon Wed Heavy Medium Light 1x5 5x5 2x5 45 45 45 135 120 100 205 185 150 275 245 200 345 310 250
Squat Reps Hit on Friday 2x5 1x5 Warm-up 1x3 Bench 1x2 Work Sets Reps Hit on Friday 2x5 1x5 Warm-up 1x3 Press 1x2 Work Sets Reps Hit on Friday 2x5 Warm-up 1x3 Deadlift 1x2 Work Sets Reps Hit on Monday
5x5 45 90 125 165 185
1 45 115 160 205 230 3x5 45 75 95 115 140
1x5 140 215 305 360 5x3 45 90 115 140 167.5 5x10 3xF 7,740
Mon Texas MethodSets x Rep Medium 2x5 1x5 Warm-up 1x3 Squat 1x2 Work Sets Reps Hit on Friday 2x5 1x5 Warm-up 1x3 Bench 1x2 Work Sets Reps Hit on Friday Warm-up
10,198 19,388
5x10 3xF 8,308
Cycle 3b
Cycle End Date
Press
5x5 45 80 100 125 147.5
1x5 140 215 305 360
2x5 1x5 Warm-up Clean 1x3 1x2 Work Sets Sets Done on Friday Back Ex Work Sets Chin-Up Work Sets VOLUME 20,530
3x5 45 80 115 150 167.5
2x5 1x5 1x3
5x5 45 120 185 245 310
Wed Light 2x5 45 100 150 200 250
5x5 45 95 130 170 190
Fri Mon Wed Heavy Medium Light 1x5 5x5 2x5 45 45 45 135 120 100 205 185 150 275 245 200 345 310 250 2 45 115 160 205 230
3x5 45 75 100
3x5 45 85 115 150 170 5x5 45 80 105
Press
Warm-up 1x2 Work Sets Reps Hit on Friday
2x5 Warm-up 1x3 Deadlift 1x2 Work Sets Reps Hit on Monday
120 145 1x5 140 215 305 360
2x5 1x5 Clean Warm-up 1x3 1x2 Work Sets Sets Done on Friday Back Ex Work Sets Chin-Up Work Sets VOLUME 20,705
1x5 140 215 305 360 5x3 45 90 115 140 167.5 5x10 3xF 7,840
10,428 19,528
5x10 3xF 8,370
Cycle 3c
Cycle End Date
Mon Texas MethodSets x Rep Medium 2x5 1x5 Warm-up 1x3 Squat 1x2 Work Sets Reps Hit on Friday 2x5 1x5 Warm-up 1x3 Bench 1x2 Work Sets Reps Hit on Friday 2x5 1x5 Warm-up 1x3 Press 1x2 Work Sets Reps Hit on Friday 2x5 Warm-up 1x3 Deadlift 1x2 Work Sets Reps Hit on Monday Clean Warm-up
125 152.5
2x5 1x5
5x5 45 120 185 245 310
Wed Light 2x5 45 100 150 200 250
5x5 45 95 135 175 195
Fri Mon Wed Heavy Medium Light 1x5 5x5 2x5 45 45 45 135 120 100 205 185 150 275 245 200 345 310 250 3 45 115 160 205 230
3x5 45 80 105 125 150
3x5 45 85 120 155 175 5x5 45 85 110 130 157.5
1x5 140 215 305 360
1x5 140 215 305 360 5x3 45 90
Clean Warm-up
1x3 1x2 Work Sets Sets Done on Friday Back Ex Work Sets Chin-Up Work Sets VOLUME 20,855
115 140 167.5 5x10 3xF 7,965
Cycle End Date
Mon Texas MethodSets x Rep Medium 2x5 1x5 Warm-up 1x3 Squat 1x2 Work Sets Reps Hit on Friday 2x5 1x5 Warm-up 1x3 Bench 1x2 Work Sets Reps Hit on Friday 2x5 1x5 Warm-up 1x3 Press 1x2 Work Sets Reps Hit on Friday 2x5 Warm-up 1x3 Deadlift 1x2 Work Sets Reps Hit on Monday
5x5 45 120 185 245 310
Wed Light 2x5 45 100 150 200 250
5x5 45 90 125 160 182.5
10,658 19,703 Cycle 4a
Fri Mon Wed Heavy Medium Light 1x5 5x5 2x5 45 45 45 135 120 100 205 185 150 275 245 200 345 310 250 1 45 110 155 200 227.5
3x5 45 75 95 115 137.5
3x5 45 80 115 145 165 5x5 45 75 100 120 145
1x5 140 215 305 360
2x5 1x5 Clean Warm-up 1x3 1x2 Work Sets Sets Done on Friday Back Ex Work Sets Chin-Up Work Sets VOLUME 20,458
5x10 3xF 8,470
1x5 140 215 305 360
5x10 3xF 7,703
5x3 45 90 115 140 167.5 4 10,145 19,290
5x10 3xF 8,260
Cycle 4b
Cycle End Date
Mon Texas MethodSets x Rep Medium 5x5
Wed Light 2x5
Fri Mon Wed Heavy Medium Light 1x5 5x5 2x5
2x5 1x5 Warm-up 1x3 Squat 1x2 Work Sets Reps Hit on Friday 2x5 1x5 Warm-up 1x3 Bench 1x2 Work Sets Reps Hit on Friday 2x5 1x5 Warm-up 1x3 Press 1x2 Work Sets Reps Hit on Friday 2x5 Warm-up 1x3 Deadlift 1x2 Work Sets Reps Hit on Monday
45 120 185 245 310
45 100 150 200 250
5x5 45 90 130 165 187.5
45 100 150 200 250 3x5 45 85 115 150 170
5x5 45 80 105 125 150
1x5 140 215 305 360
1x5 140 215 305 360 5x3 45 90 115 140 170 5x10 3xF 7,788
10,410 19,465
5x10 3xF 8,370
Cycle 4c
Cycle End Date
Mon Texas MethodSets x Rep Medium
2x5 1x5 Warm-up 1x3 Bench 1x2 Work Sets
45 120 185 245 310
2 45 110 155 200 227.5 3x5 45 75 95 120 142.5
2x5 1x5 Clean Warm-up 1x3 1x2 Work Sets Sets Done on Friday Back Ex Work Sets Chin-Up Work Sets VOLUME 20,608
2x5 1x5 Warm-up 1x3 Squat 1x2 Work Sets Reps Hit on Friday
45 135 205 275 345
5x5 45 120 185 245 310
5x5 45 95 130 170 192.5
Wed Light 2x5 45 100 150 200 250
Fri Mon Wed Heavy Medium Light 1x5 5x5 2x5 45 45 45 135 120 100 205 185 150 275 245 200 345 310 250 3 45 110 155 200 227.5
3x5 45 85 120 155 172.5
Bench Reps Hit on Friday 2x5 1x5 Warm-up 1x3 Press 1x2 Work Sets Reps Hit on Friday 2x5 Warm-up 1x3 Deadlift 1x2 Work Sets Reps Hit on Monday
3x5 45 80 100 125 147.5
5x5 45 85 105 130 155
1x5 140 215 305 360
2x5 1x5 Warm-up Clean 1x3 1x2 Work Sets Sets Done on Friday Back Ex Work Sets Chin-Up Work Sets VOLUME 20,768
1x5 140 215 305 360 5x3 45 90 115 140 170 5x10 3xF 7,913
10,638 19,625
5x10 3xF 8,433
Fri Heavy 1x5 45 135 205 275 345
1a Accessory Work
1a Notes
1 45 100 130 160 190
5x3 45 85 110 135 162.5
9,778 Fri
1b Accessory Work
Heavy 1x5 45 135 205 275 345
1b Notes
2 45 100 130 160 190
5x3 45 90 115 140 165 5 10,055 Fri Heavy 1x5 45 135 205 275 345
1c Accessory Work
1c Notes
3 45 100 130 160 190
5x3 45 90 115 140 167.5
10,283 Fri Heavy 1x5 45 135 205 275 345
2a Accessory Work
2a Notes
1 45 100 130 155 187.5
5x3 45 90 115 140 167.5
9,890 Fri Heavy 1x5 45 135 205 275 345
2b Accessory Work
2b Notes
2 45 100 130 155 187.5
5x3 45 90 115 140 167.5
10,078 Fri Heavy 1x5 45 135 205 275 345
2c Accessory Work
2c Notes
3 45 100 130 155 187.5
5x3 45 90 115 140 167.5
10,265 Fri Heavy 1x5 45 135 205 275 345
3a Accessory Work
3a Notes
1 45 100 125 155 185
5x3 45 90 115 140 167.5
9,873 Fri Heavy 1x5 45 135 205 275 345
3b Accessory Work
3b Notes
2 45 100 125
155 185
5x3 45 90 115 140 167.5
10,058 Fri Heavy 1x5 45 135 205 275 345
3c Accessory Work
3c Notes
3 45 100 125 155 185
5x3 45 90
115 140 167.5
10,243 Fri Heavy 1x5 45 135 205 275 345
4a Accessory Work
4a Notes
1 45 100 125 155 182.5
5x3 45 90 115 140 170
9,908 Fri Heavy 1x5
4b Accessory Work
45 135 205 275 345
4b Notes
2 45 100 125 155 182.5
5x3 45 90 115 140 170
10,090 Fri Heavy 1x5 45 135 205 275 345
4c Accessory Work
4c Notes
3 45 100 125 155 182.5
5x3 45 90 115 140 170
10,273
1a
CYCLE: Weight PL Total Wilks Score
1b
1c
2a
Err:518 Err:518
Err:518 Err:518
Err:518 Err:518
Err:518 Err:518
Err:518 Err:518 Err:518 Err:518 Err:518
Err:518 Err:518 Err:518 Err:518 Err:518
Err:518 Err:518 Err:518 Err:518 Err:518
Err:518 Err:518 Err:518 Err:518 Err:518
1RM Projection (Top Works Squat Bench Press Deadlift Shoulder Press Power Clean
Strength/Weight Ratio Squat Ratio Bench Press Ratio Deadlift Ratio Shoulder Press Ratio Power Clean Ratio
GRAPHS:
Squat Projection 12 10 8 6 4 2 0
Deadlift Projection 12 10 8 6 4 2 0
Power Clean Projection 12 10
Power Clean Projection 12 10 8 6 4 2 0
Squat/Weight Ratio 12 10 8 6 4 2 0
Deadlift/Weight Ratio 12 10 8 6 4 2 0
Powerclean/Weight Ratio 12 10 8 6
Powerclean/Weight Ratio 12 10 8 6 4 2 0
2b
2c
3a
3b
3c
4a
Err:518 Err:518
Err:518 Err:518
Err:518 Err:518
Err:518 Err:518
Err:518 Err:518
Err:518 Err:518
Err:518 Err:518 Err:518 Err:518 Err:518
Err:518 Err:518 Err:518 Err:518 Err:518
Err:518 Err:518 Err:518 Err:518 Err:518
Err:518 Err:518 Err:518 Err:518 Err:518
Err:518 Err:518 Err:518 Err:518 Err:518
Err:518 Err:518 Err:518 Err:518 Err:518
ction
Bench Projection 12 10 8 6 4 2 0
ction
OHP Projection 12 10 8 6 4 2 0
Weight
ojection 12 10
Weight
ojection 12 10 8 6 4 2 0
Ratio
Bench/Weight Ratio 12 10 8 6 4 2 0
ht Ratio
ght Ratio
OHP/Weight Ratio 12 10 8 6 4 2 0
ght Ratio
Cycle 3a
Cycle 3b
Cycle 3c
ection
4b
4c
Err:518 Err:518
Err:518 Err:518
Err:518 Err:518 Err:518 Err:518 Err:518
Err:518 Err:518 Err:518 Err:518 Err:518
Wilks Coefficients Male -216.0475144 16.2606339 -0.002388645 -0.00113732 0.00000701863 -0.00000001291 kg/lb
Total Projection 12 10 8 6 4 2 0
Wilks Projection
ction
t
12 10 8 6 4 2 0
t
t Ratio
Ratio
Wilks Coefficients
tion
ction
Female 594.31747775582 -27.23842536447 0.82112226871 -0.00930733913 0.00004731582 -0.00000009054 0.45359237
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 Docs Updated and tweaked graphs
Branch started by strideknight Added Power Clean progression dependent on previously completing >3 sets instead of automatic lin 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 link
Fixed warmups to show 45/20 on lb/kg mode Fixed DL progression (was doubled from the inputs)
Initial Release
Texas Method Edit the cells in orange ONLY
appropriate. If you've been fucking My current lifts: finding out your 1RM, put that in, it accordingly. I measure weights using: lbs Squat: 345 lbs Bench Press: 210 lbs Deadlift: 405 lbs Press: 170 lbs Power Clean: 155 lbs
Typically 10 for deadlift and squats, 2-week progression pace: the rest. Lower this if things are m quickly. Squat: Bench Press: Deadlift: Press: Power Clean:
10 lbs 5 lbs 10 lbs 5 lbs 5 lbs warmups to be? These numbers m Smallest weight increment: greater than your increments, and half or less! Squat: Bench Press: Deadlift: Press:
5 2.5 5 2.5
lbs lbs lbs lbs
Power Clean:
2.5
lbs
BP/OHP cycle pace? Let 'er rip! Limit: Limited to 3x your progression pace Slow-roll: Cutting it back a bit, limited to 2x progression pace. Allow Let 'er rip!: After 3RM, 1RM is calculated, incremented the 2-week in OHP Wednesday decrement? 95% This should be somewhere between 90% and 99%. Default is 95% 0
Good, on to the worko
ve been fucking around and M, put that in, it'll adjust
for: for: for: for: for:
5 5 5 5 5
reps reps reps reps reps
(1RM: (1RM: (1RM: (1RM: (1RM:
dlift and squats, 5 for if things are moving too
5 5 5 5 2.5 ese numbers must NOT be ncrements, and squats must be
0 0 0 0
388 lbs) 236 lbs) 456 lbs) 191 lbs) 174 lbs)
0
0
3
ion pace. Allows for slower, steadier progre ed the 2-week increment, and aimed for the 0 0 Default is 95%
e workout!
This spreadsheet is intended for people who have done SS a need to move on to the next phase of training. For the pow it will work best if you just put your 5x3 weight and 3 reps d there is no aim to go for heavy singles. Similar for deadlift, your latest weight and reps. Squats will be slightly different you'll go back to 5x5 and 1x5 training, but if you're in no rus the last weight you did at 3x5. Things might seem a little lig first, but weekly progression will kick in soon enough.
Bench and Press have some fun variation to them. Your 1RM calculated and then strived for on the first workout. Two we you'll go for 2 reps of your previous 1RM weight, and then y 3 two weeks after that. At this point, you'll have three choic three will have the 1RM calculated from the 3RM, and have week increment added. "Let 'er rip" will use this figure, or t adjusted figure if you didn't hit at least 3 reps. "Limit" will u smaller of the "Let 'er rip" figure and the previous cycle's 1R three two-week increments. "Slow-roll" is similar as "Limit", two increments. Also,two-week you get to choose the increment of Wednesdays OHPs.
says that while you should have a lower load on Wednesday decrement isn't the same as for BP (90%). However, he doe the figure to be used. We'll use 95% to begin with, you can this on the following page if you wish. If you wish to read th and decide for yourself, you can find it at http://www.tnation.com/free_online_article/most_recent/the_texas_metho
On Fridays, be sure to record the number of reps you put up everything but power cleans. For power cleans enter numbe completed. At the end of the 6-week cycle, put the finish da near the Xa cycle title (cell D9 for the first cycle, for exampl estimated 1RMs will be calculated, and if you put your weigh respective date on the Stats page, your lift:bodyweight ratio recorded as well. was Good luck! This spreadsheet put together with liberal borrowing fro SteamRoxorz of the SS forums, as well as poteto of Reddit. occurs, future versions will be announced on Reddit's fitness weightroom subs. You can the latest version at http://www.mediafire.com/TexasMethod. Otherwise, you can me directly on Reddit! -akharon me on the SS forums. -strideknight
o have done SS and now ing. For the power cleans, ight and 3 reps down, as milar for deadlift, just put e slightly different, in that if you're in no rush, just put ht seem a little light at on enough.
o them. Your 1RM will be workout. Two weeks later eight, and then you'll go for have three choices. All e 3RM, and have your 2 se this figure, or the eps. "Limit" will use the revious cycle's 1RM plus similar as "Limit", but uses
Wednesdays OHPs. Rippetoe ad on Wednesday, the However, he doesn't give gin with, you can change ou wish to read the program http://www.tt/the_texas_method.
f reps you put up for eans enter number of sets , put the finish date up cycle, for example). Your ou put your weight for the :bodyweight ratios will be eral borrowing from poteto of Reddit. If interest on Reddit's fitness and/or atest version at therwise, you can
t
Lifts Squat Bench Deadlift Press Clean
1 390 236 456 191 174
Estimated 2 3 379 368 230 223 443 430 186 181 170 165
Cycle 1a
Cycle End Date
Mon Wed Texas MethodSets x Rep Medium Light 5x5 2x5 2x5 45 45 1x5 120 100 Warm-up 1x3 185 150 Squat 1x2 245 200 Work Sets 310 250 Reps Hit on Friday 5x5 2x5 45 1x5 90 Warm-up 1x3 130 Bench 1x2 165 Work Sets 187.5 Reps Hit on Friday 3x5 2x5 45 1x5 75 Warm-up 1x3 95 Press 1x2 115 Work Sets 140 Reps Hit on Friday 1x5 2x5 140 Warm-up 1x3 215 Deadlift 1x2 305 Work Sets 360 Reps Hit on Monday 2x5 1x5 Clean Warm-up 1x3 1x2 Work Sets Sets Done on Friday Back Ex Work Sets Chin-Up Work Sets VOLUME 20,608
5x10 3xF 7,740
Fri Mon Wed Heavy Medium Light 1x5 5x5 2x5 45 45 45 135 120 100 205 185 150 275 245 200 345 310 250 1 45 115 160 210 235
3x5 45 85 115 150 170 5x5 45 80 105 125 152.5 1x5 140 215 305 360
5x3 45 85 110 135 162.5
10,088 19,528
5x10 3xF 8,370
Cycle 1b
Cycle End Date
Texas MethodSets x Rep
5 347 210 405 170 155
Mon
Wed
Fri
Mon
Wed
Texas MethodSets x Rep Medium 2x5 1x5 Warm-up 1x3 Squat 1x2 Work Sets Reps Hit on Friday 2x5 1x5 Warm-up 1x3 Bench 1x2 Work Sets Reps Hit on Friday 2x5 1x5 Warm-up 1x3 Press 1x2 Work Sets Reps Hit on Friday 2x5 Warm-up 1x3 Deadlift 1x2 Work Sets Reps Hit on Monday
5x5 45 120 185 245 310
Light 2x5 45 100 150 200 250
5x5 45 95 130 170 192.5
2 45 115 160 210 235 3x5 45 80 105 125 150
1x5 140 215 305 360
5x10 3xF 7,965
5x3 45 85 110 135 162.5 5 10,323 19,703
5x10 3xF 8,433
Cycle 1c
Cycle End Date
Mon Texas MethodSets x Rep Medium 2x5 1x5 Warm-up 1x3 Squat 1x2 Work Sets Reps Hit on Friday Warm-up
3x5 45 85 120 155 172.5 5x5 45 85 110 130 157.5
1x5 140 215 305 360
2x5 1x5 Clean Warm-up 1x3 1x2 Work Sets Sets Done on Friday Back Ex Work Sets Chin-Up Work Sets VOLUME 20,768
Bench
Heavy Medium Light 1x5 5x5 2x5 45 45 45 135 120 100 205 185 150 275 245 200 345 310 250
2x5 1x5 1x3
5x5 45 120 185 245 310 5x5 45 100 140
Wed Light 2x5 45 100 150 200 250
Fri Mon Wed Heavy Medium Light 1x5 5x5 2x5 45 45 45 135 120 100 205 185 150 275 245 200 345 310 250 3 45 115 160
3x5 45 90 125
Bench
Warm-up 1x2 Work Sets Reps Hit on Friday
2x5 1x5 Warm-up 1x3 Press 1x2 Work Sets Reps Hit on Friday 2x5 Warm-up 1x3 Deadlift 1x2 Work Sets Reps Hit on Monday
180 200
210 235 3x5 45 80 105 125 152.5
5x5 45 85 110 135 160
1x5 140 215 305 360
2x5 1x5 Clean Warm-up 1x3 1x2 Work Sets Sets Done on Friday Back Ex Work Sets Chin-Up Work Sets VOLUME 21,030
160 180
1x5 140 215 305 360 5x3 45 90 115 140 167.5 5x10 3xF 8,003
Cycle End Date
Mon Wed Texas MethodSets x Rep Medium Light 5x5 2x5 2x5 45 45 1x5 120 100 Warm-up 1x3 185 150 Squat 1x2 245 200 Work Sets 310 250 Reps Hit on Friday 5x5 2x5 45 1x5 90 Warm-up 1x3 125 Bench 1x2 165 Work Sets 185 Reps Hit on Friday 3x5 2x5 45 1x5 75 Warm-up 1x3 95 Press 1x2 120 Work Sets 142.5 Reps Hit on Friday 1x5 2x5 140 Warm-up Deadlift
10,683 19,775
5x10 3xF 8,595
Cycle 2a
Fri Mon Wed Heavy Medium Light 1x5 5x5 2x5 45 45 45 135 120 100 205 185 150 275 245 200 345 310 250 1 45 115 160 205 232.5
3x5 45 80 115 150 167.5 5x5 45 80 105 125 150 1x5 140
1x3 1x2 Work Sets Reps Hit on Monday
Deadlift
Warm-up
215 305 360
2x5 1x5 Clean Warm-up 1x3 1x2 Work Sets Sets Done on Friday Back Ex Work Sets Chin-Up Work Sets VOLUME 20,530
215 305 360 5x3 45 90 115 140 167.5 5x10 3xF 7,788
Cycle 2b
Cycle End Date
Mon Texas MethodSets x Rep Medium 2x5 1x5 Warm-up 1x3 Squat 1x2 Work Sets Reps Hit on Friday 2x5 1x5 Warm-up 1x3 Bench 1x2 Work Sets Reps Hit on Friday 2x5 1x5 Warm-up 1x3 Press 1x2 Work Sets Reps Hit on Friday 2x5 Warm-up 1x3 Deadlift 1x2 Work Sets Reps Hit on Monday 2x5 1x5 Clean Warm-up 1x3 1x2 Work Sets Sets Done on Friday Back Ex Work Sets
10,200 19,465
5x10 3xF 8,308
5x5 45 120 185 245 310
Wed Light 2x5 45 100 150 200 250
5x5 45 95 130 170 192.5
Fri Mon Wed Heavy Medium Light 1x5 5x5 2x5 45 45 45 135 120 100 205 185 150 275 245 200 345 310 250 2 45 115 160 205 232.5
3x5 45 80 100 125 147.5
3x5 45 85 120 155 172.5 5x5 45 85 105 130 155
1x5 140 215 305 360
1x5 140 215 305 360 5x3 45 90 115 140 167.5 5x10
5x10
Chin-Up
Work Sets VOLUME
20,768
3xF 7,913
Mon Texas MethodSets x Rep Medium
2x5 1x5 Warm-up 1x3 Bench 1x2 Work Sets Reps Hit on Friday 2x5 1x5 Warm-up 1x3 Press 1x2 Work Sets Reps Hit on Friday 2x5 Warm-up 1x3 Deadlift 1x2 Work Sets Reps Hit on Monday
5x5 45 120 185 245 310
Wed Light 2x5 45 100 150 200 250
5x5 45 95 135 175 197.5
Fri Mon Wed Heavy Medium Light 1x5 5x5 2x5 45 45 45 135 120 100 205 185 150 275 245 200 345 310 250 3 45 115 160 205 232.5
3x5 45 80 105 125 152.5
1x5 140 215 305 360 5x3 45 90 115 140 167.5 5x10 3xF 8,003
Cycle End Date
Mon Texas MethodSets x Rep Medium 5x5 45 120 185 245 310
3x5 45 85 120 155 177.5 5x5 45 85 110 135 160
1x5 140 215 305 360
2x5 1x5 Clean Warm-up 1x3 1x2 Work Sets Sets Done on Friday Back Ex Work Sets Chin-Up Work Sets VOLUME 20,918
2x5 1x5 Warm-up 1x3 Squat 1x2 Work Sets
3xF 8,433
Cycle 2c
Cycle End Date
2x5 1x5 Warm-up 1x3 Squat 1x2 Work Sets Reps Hit on Friday
10,433 19,625
Wed Light 2x5 45 100 150 200 250
10,665 19,775 Cycle 3a
5x10 3xF 8,508
Fri Mon Wed Heavy Medium Light 1x5 5x5 2x5 45 45 45 135 120 100 205 185 150 275 245 200 345 310 250
Squat Reps Hit on Friday 2x5 1x5 Warm-up 1x3 Bench 1x2 Work Sets Reps Hit on Friday 2x5 1x5 Warm-up 1x3 Press 1x2 Work Sets Reps Hit on Friday 2x5 Warm-up 1x3 Deadlift 1x2 Work Sets Reps Hit on Monday
5x5 45 90 125 165 185
1 45 115 160 205 230 3x5 45 75 95 115 140
1x5 140 215 305 360 5x3 45 90 115 140 167.5 5x10 3xF 7,740
Mon Texas MethodSets x Rep Medium 2x5 1x5 Warm-up 1x3 Squat 1x2 Work Sets Reps Hit on Friday 2x5 1x5 Warm-up 1x3 Bench 1x2 Work Sets Reps Hit on Friday Warm-up
10,198 19,388
5x10 3xF 8,308
Cycle 3b
Cycle End Date
Press
5x5 45 80 100 125 147.5
1x5 140 215 305 360
2x5 1x5 Warm-up Clean 1x3 1x2 Work Sets Sets Done on Friday Back Ex Work Sets Chin-Up Work Sets VOLUME 20,530
3x5 45 80 115 150 167.5
2x5 1x5 1x3
5x5 45 120 185 245 310
Wed Light 2x5 45 100 150 200 250
5x5 45 95 130 170 190
Fri Mon Wed Heavy Medium Light 1x5 5x5 2x5 45 45 45 135 120 100 205 185 150 275 245 200 345 310 250 2 45 115 160 205 230
3x5 45 75 100
3x5 45 85 115 150 170 5x5 45 80 105
Press
Warm-up 1x2 Work Sets Reps Hit on Friday
2x5 Warm-up 1x3 Deadlift 1x2 Work Sets Reps Hit on Monday
120 145 1x5 140 215 305 360
2x5 1x5 Clean Warm-up 1x3 1x2 Work Sets Sets Done on Friday Back Ex Work Sets Chin-Up Work Sets VOLUME 20,705
1x5 140 215 305 360 5x3 45 90 115 140 167.5 5x10 3xF 7,840
10,428 19,528
5x10 3xF 8,370
Cycle 3c
Cycle End Date
Mon Texas MethodSets x Rep Medium 2x5 1x5 Warm-up 1x3 Squat 1x2 Work Sets Reps Hit on Friday 2x5 1x5 Warm-up 1x3 Bench 1x2 Work Sets Reps Hit on Friday 2x5 1x5 Warm-up 1x3 Press 1x2 Work Sets Reps Hit on Friday 2x5 Warm-up 1x3 Deadlift 1x2 Work Sets Reps Hit on Monday Clean Warm-up
125 152.5
2x5 1x5
5x5 45 120 185 245 310
Wed Light 2x5 45 100 150 200 250
5x5 45 95 135 175 195
Fri Mon Wed Heavy Medium Light 1x5 5x5 2x5 45 45 45 135 120 100 205 185 150 275 245 200 345 310 250 3 45 115 160 205 230
3x5 45 80 105 125 150
3x5 45 85 120 155 175 5x5 45 85 110 130 157.5
1x5 140 215 305 360
1x5 140 215 305 360 5x3 45 90
Clean Warm-up
1x3 1x2 Work Sets Sets Done on Friday Back Ex Work Sets Chin-Up Work Sets VOLUME 20,855
115 140 167.5 5x10 3xF 7,965
Cycle End Date
Mon Texas MethodSets x Rep Medium 2x5 1x5 Warm-up 1x3 Squat 1x2 Work Sets Reps Hit on Friday 2x5 1x5 Warm-up 1x3 Bench 1x2 Work Sets Reps Hit on Friday 2x5 1x5 Warm-up 1x3 Press 1x2 Work Sets Reps Hit on Friday 2x5 Warm-up 1x3 Deadlift 1x2 Work Sets Reps Hit on Monday
5x5 45 120 185 245 310
Wed Light 2x5 45 100 150 200 250
5x5 45 90 125 160 182.5
10,658 19,703 Cycle 4a
Fri Mon Wed Heavy Medium Light 1x5 5x5 2x5 45 45 45 135 120 100 205 185 150 275 245 200 345 310 250 1 45 110 155 200 227.5
3x5 45 75 95 115 137.5
3x5 45 80 115 145 165 5x5 45 75 100 120 145
1x5 140 215 305 360
2x5 1x5 Clean Warm-up 1x3 1x2 Work Sets Sets Done on Friday Back Ex Work Sets Chin-Up Work Sets VOLUME 20,458
5x10 3xF 8,470
1x5 140 215 305 360
5x10 3xF 7,703
5x3 45 90 115 140 167.5 4 10,145 19,290
5x10 3xF 8,260
Cycle 4b
Cycle End Date
Mon Texas MethodSets x Rep Medium 5x5
Wed Light 2x5
Fri Mon Wed Heavy Medium Light 1x5 5x5 2x5
2x5 1x5 Warm-up 1x3 Squat 1x2 Work Sets Reps Hit on Friday 2x5 1x5 Warm-up 1x3 Bench 1x2 Work Sets Reps Hit on Friday 2x5 1x5 Warm-up 1x3 Press 1x2 Work Sets Reps Hit on Friday 2x5 Warm-up 1x3 Deadlift 1x2 Work Sets Reps Hit on Monday
45 120 185 245 310
45 100 150 200 250
5x5 45 90 130 165 187.5
45 100 150 200 250 3x5 45 85 115 150 170
5x5 45 80 105 125 150
1x5 140 215 305 360
1x5 140 215 305 360 5x3 45 90 115 140 170 5x10 3xF 7,788
10,410 19,465
5x10 3xF 8,370
Cycle 4c
Cycle End Date
Mon Texas MethodSets x Rep Medium
2x5 1x5 Warm-up 1x3 Bench 1x2 Work Sets
45 120 185 245 310
2 45 110 155 200 227.5 3x5 45 75 95 120 142.5
2x5 1x5 Clean Warm-up 1x3 1x2 Work Sets Sets Done on Friday Back Ex Work Sets Chin-Up Work Sets VOLUME 20,608
2x5 1x5 Warm-up 1x3 Squat 1x2 Work Sets Reps Hit on Friday
45 135 205 275 345
5x5 45 120 185 245 310
5x5 45 95 130 170 192.5
Wed Light 2x5 45 100 150 200 250
Fri Mon Wed Heavy Medium Light 1x5 5x5 2x5 45 45 45 135 120 100 205 185 150 275 245 200 345 310 250 3 45 110 155 200 227.5
3x5 45 85 120 155 172.5
Bench Reps Hit on Friday 2x5 1x5 Warm-up 1x3 Press 1x2 Work Sets Reps Hit on Friday 2x5 Warm-up 1x3 Deadlift 1x2 Work Sets Reps Hit on Monday
3x5 45 80 100 125 147.5
5x5 45 85 105 130 155
1x5 140 215 305 360
2x5 1x5 Warm-up Clean 1x3 1x2 Work Sets Sets Done on Friday Back Ex Work Sets Chin-Up Work Sets VOLUME 20,768
1x5 140 215 305 360 5x3 45 90 115 140 170 5x10 3xF 7,913
10,638 19,625
5x10 3xF 8,433
Fri Heavy 1x5 45 135 205 275 345
1a Accessory Work
1a Notes
1 45 100 130 160 190
5x3 45 85 110 135 162.5
9,778 Fri
1b Accessory Work
Heavy 1x5 45 135 205 275 345
1b Notes
2 45 100 130 160 190
5x3 45 90 115 140 165 5 10,055 Fri Heavy 1x5 45 135 205 275 345
1c Accessory Work
1c Notes
3 45 100 130 160 190
5x3 45 90 115 140 167.5
10,283 Fri Heavy 1x5 45 135 205 275 345
2a Accessory Work
2a Notes
1 45 100 130 155 187.5
5x3 45 90 115 140 167.5
9,890 Fri Heavy 1x5 45 135 205 275 345
2b Accessory Work
2b Notes
2 45 100 130 155 187.5
5x3 45 90 115 140 167.5
10,078 Fri Heavy 1x5 45 135 205 275 345
2c Accessory Work
2c Notes
3 45 100 130 155 187.5
5x3 45 90 115 140 167.5
10,265 Fri Heavy 1x5 45 135 205 275 345
3a Accessory Work
3a Notes
1 45 100 125 155 185
5x3 45 90 115 140 167.5
9,873 Fri Heavy 1x5 45 135 205 275 345
3b Accessory Work
3b Notes
2 45 100 125
155 185
5x3 45 90 115 140 167.5
10,058 Fri Heavy 1x5 45 135 205 275 345
3c Accessory Work
3c Notes
3 45 100 125 155 185
5x3 45 90
115 140 167.5
10,243 Fri Heavy 1x5 45 135 205 275 345
4a Accessory Work
4a Notes
1 45 100 125 155 182.5
5x3 45 90 115 140 170
9,908 Fri Heavy 1x5
4b Accessory Work
45 135 205 275 345
4b Notes
2 45 100 125 155 182.5
5x3 45 90 115 140 170
10,090 Fri Heavy 1x5 45 135 205 275 345
4c Accessory Work
4c Notes
3 45 100 125 155 182.5
5x3 45 90 115 140 170
10,273
1a
CYCLE: Weight PL Total Wilks Score
1b
1c
2a
Err:518 Err:518
Err:518 Err:518
Err:518 Err:518
Err:518 Err:518
Err:518 Err:518 Err:518 Err:518 Err:518
Err:518 Err:518 Err:518 Err:518 Err:518
Err:518 Err:518 Err:518 Err:518 Err:518
Err:518 Err:518 Err:518 Err:518 Err:518
1RM Projection (Top Works Squat Bench Press Deadlift Shoulder Press Power Clean
Strength/Weight Ratio Squat Ratio Bench Press Ratio Deadlift Ratio Shoulder Press Ratio Power Clean Ratio
GRAPHS:
Squat Projection 12 10 8 6 4 2 0
Deadlift Projection 12 10 8 6 4 2 0
Power Clean Projection 12 10
Power Clean Projection 12 10 8 6 4 2 0
Squat/Weight Ratio 12 10 8 6 4 2 0
Deadlift/Weight Ratio 12 10 8 6 4 2 0
Powerclean/Weight Ratio 12 10 8 6
Powerclean/Weight Ratio 12 10 8 6 4 2 0
2b
2c
3a
3b
3c
4a
Err:518 Err:518
Err:518 Err:518
Err:518 Err:518
Err:518 Err:518
Err:518 Err:518
Err:518 Err:518
Err:518 Err:518 Err:518 Err:518 Err:518
Err:518 Err:518 Err:518 Err:518 Err:518
Err:518 Err:518 Err:518 Err:518 Err:518
Err:518 Err:518 Err:518 Err:518 Err:518
Err:518 Err:518 Err:518 Err:518 Err:518
Err:518 Err:518 Err:518 Err:518 Err:518
ction
Bench Projection 12 10 8 6 4 2 0
ction
OHP Projection 12 10 8 6 4 2 0
Weight
ojection 12 10
Weight
ojection 12 10 8 6 4 2 0
Ratio
Bench/Weight Ratio 12 10 8 6 4 2 0
ht Ratio
ght Ratio
OHP/Weight Ratio 12 10 8 6 4 2 0
ght Ratio
Cycle 3a
Cycle 3b
Cycle 3c
ection
4b
4c
Err:518 Err:518
Err:518 Err:518
Err:518 Err:518 Err:518 Err:518 Err:518
Err:518 Err:518 Err:518 Err:518 Err:518
Wilks Coefficients Male -216.0475144 16.2606339 -0.002388645 -0.00113732 0.00000701863 -0.00000001291 kg/lb
Total Projection 12 10 8 6 4 2 0
Wilks Projection
ction
t
12 10 8 6 4 2 0
t
t Ratio
Ratio
Wilks Coefficients
tion
ction
Female 594.31747775582 -27.23842536447 0.82112226871 -0.00930733913 0.00004731582 -0.00000009054 0.45359237
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 Docs Updated and tweaked graphs
Branch started by strideknight Added Power Clean progression dependent on previously completing >3 sets instead of automatic lin 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 link
Fixed warmups to show 45/20 on lb/kg mode Fixed DL progression (was doubled from the inputs)
Initial Release
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