Edit the cells in orange ONLY

Put your 3x5, 1x5, or 5x3 numbers in he

My current lifts: appropriate. If you've been fucking aro
out your 1RM, put that in, it'll adjust ac
I measure weights using: kg
Squat: 140 kg
Bench Press: 105 kg
Deadlift: 170 kg
Press: 70 kg
Power Clean: 70 kg

Typically 10 for deadlift and squats, 5 fo

2-week progression pace: rest. Lower this if things are moving to
quickly.

Squat: 10 kg
Bench Press: 5 kg
Deadlift: 10 kg
Press: 5 kg
Power Clean: 5 kg
How granularly rounded do you want y
Smallest weight increment: be? These numbers must NOT be great
increments, and squats must be half or

Squat: 5 kg
Bench Press: 2.5 kg
Deadlift: 5 kg
Press: 2.5 kg
Power Clean: 2.5 kg

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. Allows for slower, stea
Let 'er rip!: After 3RM, 1RM is calculated, incremented the 2-week increment, and aim
OHP Wednesday decrement? 95%
This should be somewhere between 90% and 99%. Default is 95%
0

Good, on to the workout!

 5x3 numbers in here as
e been fucking around and finding
hat in, it'll adjust accordingly.

for: 5 reps (1RM: 158 kg)

for: 5 reps (1RM: 118 kg)
for: 5 reps (1RM: 191 kg)
for: 5 reps (1RM: 79 kg)
for: 5 reps (1RM: 79 kg)

lift and squats, 5 for the

ings are moving too

5
5
5
5
2.5
ded do you want your warmups to
must NOT be greater than your
ats must be half or less!

0
0
0
0
0 0

3
ws for slower, steadier progression.
increment, and aimed for the next workout.
0 0

workout!
This spreadsheet is intended for people who have done SS and now need t
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'l
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 hav
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 simila
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
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
[Link]
hod.
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
[Link] Otherwise, you can contact me
directly on Reddit! -akharon
contact me on the SS forums. -strideknight
S and now need to
ans, it will work
here is no aim to
est weight and
k to 5x5 and 1x5
ou did at 3x5.
ssion will kick in

RM will be
weeks later you'll
l go for 3 two
All three will have
increment added.
ou didn't hit at
" figure and the
low-roll" is similar

Ps. Rippetoe says

he decrement isn't
gure to be used.
ollowing page if
yourself, you can

nt/the_texas_met

up for everything
completed. At
he Xa cycle title
RMs will be
ate on the Stats
Good luck!
 from
. If interest
ess and/or
t
u can contact me
 Estimated
Lifts 1 2 3 5
Squat 160 156 151 142
Bench 118 115 112 105
Deadlift 191 186 181 170
Press 79 77 74 70
Clean 79 77 74 70

Cycle End Date Cycle 1a

Mon Wed Fri Mon Wed Fri
Texas Method Sets x Rep
Medium Light Heavy Medium Light Heavy
5x5 2x5 1x5 5x5 2x5 1x5
2x5 20 20 20 20 20 20
Warm-up 1x5 50 40 55 50 40 55
Squat 1x3 75 60 80 75 60 80
1x2 100 80 110 100 80 110
Work Sets 125 100 140 125 100 140
Reps Hit on Friday 0
5x5 1 3x5
2x5 20 20 20
Warm-up 1x5 45 55 40
Bench 1x3 65 80 55
1x2 85 105 75
Work Sets 95 117.5 85
Reps Hit on Friday
3x5 5x5 1
2x5 20 20 20
Warm-up 1x5 30 30 40
Press 1x3 35 40 50
1x2 45 50 65
Work Sets 55 62.5 77.5
Reps Hit on Friday
1x5 1x5
2x5 60 60
Warm-up 1x3 90 90
Deadlift 1x2 125 125
Work Sets 150 150
Reps Hit on Monday
5x3 5x3
2x5 20 20
1x5 35 35
Clean Warm-up 1x3 50 50
1x2 60 60
Work Sets 72.5 72.5
Sets Done on Friday
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 9,035 3,110 4,410 8,003 3,730 4,125

Cycle End Date Cycle 1b

Mon Wed Fri Mon Wed Fri
Texas Method Sets x Rep
Medium Light Heavy Medium Light Heavy
5x5 2x5 1x5 5x5 2x5 1x5
 2x5 20 20 20 20 20 20
Warm-up 1x5 50 40 55 50 40 55
Squat 1x3 75 60 80 75 60 80
1x2 100 80 110 100 80 110
Work Sets 125 100 140 125 100 140
Reps Hit on Friday
5x5 2 3x5
2x5 20 20 20
Warm-up 1x5 45 55 40
Bench 1x3 65 80 60
1x2 85 105 75
Work Sets 97.5 117.5 87.5
Reps Hit on Friday
3x5 5x5 2
2x5 20 20 20
Warm-up 1x5 30 35 40
Press 1x3 40 45 50
1x2 50 55 65
Work Sets 62.5 65 77.5
Reps Hit on Friday
1x5 1x5
2x5 60 60
Warm-up 1x3 90 90
Deadlift 1x2 125 125
Work Sets 150 150
Reps Hit on Monday
5x3 5x3
2x5 20 20
1x5 35 40
Clean Warm-up 1x3 50 50
1x2 60 60
Work Sets 72.5 75
Sets Done on Friday 5 5
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 9,098 3,248 4,528 8,115 3,783 4,265

Cycle End Date Cycle 1c

Mon Wed Fri Mon Wed Fri
Texas Method Sets x Rep
Medium Light Heavy Medium Light Heavy
5x5 2x5 1x5 5x5 2x5 1x5
2x5 20 20 20 20 20 20
Warm-up 1x5 50 40 55 50 40 55
Squat 1x3 75 60 80 75 60 80
1x2 100 80 110 100 80 110
Work Sets 125 100 140 125 100 140
Reps Hit on Friday
5x5 3 3x5
2x5 20 20 20
Warm-up 1x5 50 55 45
Bench 1x3 70 80 60
1x2 90 105 80
Work Sets 100 117.5 90
Reps Hit on Friday
3x5 5x5 3
2x5 20 20 20
Warm-up
Press
 Warm-up 1x5 30 35 40
Press 1x3 40 45 50
1x2 50 55 65
Work Sets 62.5 65 77.5
Reps Hit on Friday
1x5 1x5
2x5 60 60
Warm-up 1x3 90 90
Deadlift 1x2 125 125
Work Sets 150 150
Reps Hit on Monday
5x3 5x3
2x5 20 20
1x5 40 40
Clean Warm-up 1x3 50 50
1x2 65 65
Work Sets 77.5 77.5
Sets Done on Friday
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 9,210 3,248 4,755 8,115 3,855 4,390

Cycle End Date Cycle 2a

Mon Wed Fri Mon Wed Fri
Texas Method Sets x Rep
Medium Light Heavy Medium Light Heavy
5x5 2x5 1x5 5x5 2x5 1x5
2x5 20 20 20 20 20 20
Warm-up 1x5 50 40 55 50 40 55
Squat 1x3 75 60 80 75 60 80
1x2 100 80 110 100 80 110
Work Sets 125 100 140 125 100 140
Reps Hit on Friday
5x5 1 3x5
2x5 20 20 20
Warm-up 1x5 45 55 40
Bench 1x3 65 80 55
1x2 85 105 75
Work Sets 95 117.5 85
Reps Hit on Friday
3x5 5x5 1
2x5 20 20 20
Warm-up 1x5 30 35 40
Press 1x3 40 45 55
1x2 50 55 65
Work Sets 62.5 65 80
Reps Hit on Friday
1x5 1x5
2x5 60 60
Warm-up 1x3 90 90
Deadlift 1x2 125 125
Work Sets 150 150
Reps Hit on Monday
5x3 5x3
2x5 20 20
1x5 40 40
Clean Warm-up 1x3 50 50
 Clean Warm-up
1x2 65 65
Work Sets 77.5 77.5
Sets Done on Friday
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 9,035 3,248 4,520 8,115 3,730 4,253

Cycle End Date Cycle 2b

Mon Wed Fri Mon Wed Fri
Texas Method Sets x Rep
Medium Light Heavy Medium Light Heavy
5x5 2x5 1x5 5x5 2x5 1x5
2x5 20 20 20 20 20 20
Warm-up 1x5 50 40 55 50 40 55
Squat 1x3 75 60 80 75 60 80
1x2 100 80 110 100 80 110
Work Sets 125 100 140 125 100 140
Reps Hit on Friday
5x5 2 3x5
2x5 20 20 20
Warm-up 1x5 45 55 40
Bench 1x3 65 80 60
1x2 85 105 75
Work Sets 97.5 117.5 87.5
Reps Hit on Friday
3x5 5x5 2
2x5 20 20 20
Warm-up 1x5 30 35 40
Press 1x3 40 45 55
1x2 50 55 65
Work Sets 62.5 65 80
Reps Hit on Friday
1x5 1x5
2x5 60 60
Warm-up 1x3 90 90
Deadlift 1x2 125 125
Work Sets 150 150
Reps Hit on Monday
5x3 5x3
2x5 20 20
1x5 40 40
Clean Warm-up 1x3 50 50
1x2 65 65
Work Sets 77.5 77.5
Sets Done on Friday
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 9,098 3,248 4,638 8,115 3,783 4,333

Cycle End Date Cycle 2c

Mon Wed Fri Mon Wed Fri
Texas Method Sets x Rep
Medium Light Heavy Medium Light Heavy
5x5 2x5 1x5 5x5 2x5 1x5
2x5 20 20 20 20 20 20
Warm-up 1x5 50 40 55 50 40 55
Squat 1x3 75 60 80 75 60 80
1x2 100 80 110 100 80 110
 Squat
Work Sets 125 100 140 125 100 140
Reps Hit on Friday
5x5 3 3x5
2x5 20 20 20
Warm-up 1x5 50 55 45
Bench 1x3 70 80 60
1x2 90 105 80
Work Sets 100 117.5 90
Reps Hit on Friday
3x5 5x5 3
2x5 20 20 20
Warm-up 1x5 35 35 40
Press 1x3 45 45 55
1x2 55 55 65
Work Sets 65 67.5 80
Reps Hit on Friday
1x5 1x5
2x5 60 60
Warm-up 1x3 90 90
Deadlift 1x2 125 125
Work Sets 150 150
Reps Hit on Monday
5x3 5x3
2x5 20 20
1x5 40 40
Clean Warm-up 1x3 50 50
1x2 65 65
Work Sets 77.5 77.5
Sets Done on Friday
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 9,210 3,335 4,755 8,178 3,855 4,413

Cycle End Date Cycle 3a

Mon Wed Fri Mon Wed Fri
Texas Method Sets x Rep
Medium Light Heavy Medium Light Heavy
5x5 2x5 1x5 5x5 2x5 1x5
2x5 20 20 20 20 20 20
Warm-up 1x5 50 40 55 50 40 55
Squat 1x3 75 60 80 75 60 80
1x2 100 80 110 100 80 110
Work Sets 125 100 140 125 100 140
Reps Hit on Friday
5x5 1 3x5
2x5 20 20 20
Warm-up 1x5 45 55 40
Bench 1x3 65 80 55
1x2 85 105 75
Work Sets 95 117.5 85
Reps Hit on Friday
3x5 5x5 1
2x5 20 20 20
Warm-up 1x5 30 35 45
Press 1x3 40 45 55
1x2 50 55 70
Work Sets 62.5 65 82.5
 Press

Reps Hit on Friday

1x5 1x5
2x5 60 60
Warm-up 1x3 90 90
Deadlift 1x2 125 125
Work Sets 150 150
Reps Hit on Monday
5x3 5x3
2x5 20 20
1x5 40 40
Clean Warm-up 1x3 50 50
1x2 65 65
Work Sets 77.5 77.5
Sets Done on Friday
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 9,035 3,248 4,520 8,115 3,730 4,290

Cycle End Date Cycle 3b

Mon Wed Fri Mon Wed Fri
Texas Method Sets x Rep
Medium Light Heavy Medium Light Heavy
5x5 2x5 1x5 5x5 2x5 1x5
2x5 20 20 20 20 20 20
Warm-up 1x5 50 40 55 50 40 55
Squat 1x3 75 60 80 75 60 80
1x2 100 80 110 100 80 110
Work Sets 125 100 140 125 100 140
Reps Hit on Friday
5x5 2 3x5
2x5 20 20 20
Warm-up 1x5 45 55 40
Bench 1x3 65 80 60
1x2 85 105 75
Work Sets 97.5 117.5 87.5
Reps Hit on Friday
3x5 5x5 2
2x5 20 20 20
Warm-up 1x5 35 35 45
Press 1x3 45 45 55
1x2 55 55 70
Work Sets 65 67.5 82.5
Reps Hit on Friday
1x5 1x5
2x5 60 60
Warm-up 1x3 90 90
Deadlift 1x2 125 125
Work Sets 150 150
Reps Hit on Monday
5x3 5x3
2x5 20 20
1x5 40 40
Clean Warm-up 1x3 50 50
1x2 65 65
Work Sets 77.5 77.5
Sets Done on Friday
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 9,098 3,335 4,638 8,178 3,783 4,373

Cycle End Date Cycle 3c

Mon Wed Fri Mon Wed Fri
Texas Method Sets x Rep
Medium Light Heavy Medium Light Heavy
5x5 2x5 1x5 5x5 2x5 1x5
2x5 20 20 20 20 20 20
Warm-up 1x5 50 40 55 50 40 55
Squat 1x3 75 60 80 75 60 80
1x2 100 80 110 100 80 110
Work Sets 125 100 140 125 100 140
Reps Hit on Friday
5x5 3 3x5
2x5 20 20 20
Warm-up 1x5 50 55 45
Bench 1x3 70 80 60
1x2 90 105 80
Work Sets 100 117.5 90
Reps Hit on Friday
3x5 5x5 3
2x5 20 20 20
Warm-up 1x5 35 35 45
Press 1x3 45 45 55
1x2 55 55 70
Work Sets 67.5 70 82.5
Reps Hit on Friday
1x5 1x5
2x5 60 60
Warm-up 1x3 90 90
Deadlift 1x2 125 125
Work Sets 150 150
Reps Hit on Monday
5x3 5x3
2x5 20 20
1x5 40 40
Clean Warm-up 1x3 50 50
1x2 65 65
Work Sets 77.5 77.5
Sets Done on Friday
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 9,210 3,373 4,755 8,240 3,855 4,455

Cycle End Date Cycle 4a

Mon Wed Fri Mon Wed Fri
Texas Method Sets x Rep
Medium Light Heavy Medium Light Heavy
5x5 2x5 1x5 5x5 2x5 1x5
2x5 20 20 20 20 20 20
Warm-up 1x5 50 40 55 50 40 55
Squat 1x3 75 60 80 75 60 80
1x2 100 80 110 100 80 110
Work Sets 125 100 140 125 100 140
Reps Hit on Friday
5x5 1 3x5
2x5 20 20 20
Warm-up
Bench
 Warm-up 1x5 45 55 40
Bench 1x3 65 80 55
1x2 85 105 75
Work Sets 95 117.5 85
Reps Hit on Friday
3x5 5x5 1
2x5 20 20 20
Warm-up 1x5 35 35 45
Press 1x3 45 45 55
1x2 55 55 70
Work Sets 65 67.5 85
Reps Hit on Friday
1x5 1x5
2x5 60 60
Warm-up 1x3 90 90
Deadlift 1x2 125 125
Work Sets 150 150
Reps Hit on Monday
5x3 5x3
2x5 20 20
1x5 40 40
Clean Warm-up 1x3 50 55
1x2 65 65
Work Sets 77.5 80
Sets Done on Friday 4
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 9,035 3,335 4,520 8,178 3,730 4,345

Cycle End Date Cycle 4b

Mon Wed Fri Mon Wed Fri
Texas Method Sets x Rep
Medium Light Heavy Medium Light Heavy
5x5 2x5 1x5 5x5 2x5 1x5
2x5 20 20 20 20 20 20
Warm-up 1x5 50 40 55 50 40 55
Squat 1x3 75 60 80 75 60 80
1x2 100 80 110 100 80 110
Work Sets 125 100 140 125 100 140
Reps Hit on Friday
5x5 2 3x5
2x5 20 20 20
Warm-up 1x5 45 55 40
Bench 1x3 65 80 60
1x2 85 105 75
Work Sets 97.5 117.5 87.5
Reps Hit on Friday
3x5 5x5 2
2x5 20 20 20
Warm-up 1x5 35 35 45
Press 1x3 45 45 55
1x2 55 55 70
Work Sets 67.5 70 85
Reps Hit on Friday
1x5 1x5
2x5 60 60
Warm-up 1x3 90 90
Deadlift
 Warm-up
Deadlift 1x2 125 125
Work Sets 150 150
Reps Hit on Monday
5x3 5x3
2x5 20 20
1x5 40 40
Clean Warm-up 1x3 55 55
1x2 65 65
Work Sets 80 80
Sets Done on Friday
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 9,098 3,373 4,690 8,240 3,783 4,430

Cycle End Date Cycle 4c

Mon Wed Fri Mon Wed Fri
Texas Method Sets x Rep
Medium Light Heavy Medium Light Heavy
5x5 2x5 1x5 5x5 2x5 1x5
2x5 20 20 20 20 20 20
Warm-up 1x5 50 40 55 50 40 55
Squat 1x3 75 60 80 75 60 80
1x2 100 80 110 100 80 110
Work Sets 125 100 140 125 100 140
Reps Hit on Friday
5x5 3 3x5
2x5 20 20 20
Warm-up 1x5 50 55 45
Bench 1x3 70 80 60
1x2 90 105 80
Work Sets 100 117.5 90
Reps Hit on Friday
3x5 5x5 3
2x5 20 20 20
Warm-up 1x5 35 35 45
Press 1x3 45 50 55
1x2 55 60 70
Work Sets 70 72.5 85
Reps Hit on Friday
1x5 1x5
2x5 60 60
Warm-up 1x3 90 90
Deadlift 1x2 125 125
Work Sets 150 150
Reps Hit on Monday
5x3 5x3
2x5 20 20
1x5 40 40
Clean Warm-up 1x3 55 55
1x2 65 65
Work Sets 80 80
Sets Done on Friday
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 9,210 3,410 4,808 8,328 3,855 4,515
1a Accessory Work

1a Notes

1b Accessory Work
 1b Notes

1c Accessory Work

1c Notes
2a Accessory Work

2a Notes
2b Accessory Work

2b Notes

2c Accessory Work
 2c Notes

3a Accessory Work

3a Notes
3b Accessory Work

3b Notes
3c Accessory Work

3c Notes

4a Accessory Work
 4a Notes

4b Accessory Work

4b Notes
4c Accessory Work

4c Notes
 1a 1b 1c 2a 2b
CYCLE:

Weight
PL Total 0 0 0 0 0
Wilks Score 0 0 0 0 0
1RM Projection (Top Workset)
Squat
Bench Press
Deadlift
Shoulder Press
Power Clean
Strength/Weight Ratio
Squat Ratio 0.00 0.00 0.00 0.00 0.00
Bench Press Ratio 0.00 0.00 0.00 0.00 0.00
Deadlift Ratio 0.00 0.00 0.00 0.00 0.00
Shoulder Press Ratio 0.00 0.00 0.00 0.00 0.00
Power Clean Ratio 0.00 0.00 0.00 0.00 0.00
GRAPHS:

Squat Projection

Deadlift Projection

Power Clean Projection

Power Clean Projection

Squat/Weight Ratio

Deadlift/Weight Ratio

Powerclean/Weight Ratio
Cycle 3a
Cycle 3b

Cycle 3c
 2c 3a 3b 3c 4a 4b 4c

0 0 0 0 0 0 0
0 0 0 0 0 0 0

0.00 0.00 0.00 0.00 0.00 0.00 0.00

0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 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 Projection

on OHP Projection

ion Weight
 ion Weight

o Bench/Weight Ratio

tio OHP/Weight Ratio

Ratio
 Wilks Coefficients
Male Female
-216.0475144 594.31747775582
16.2606339 -27.23842536447
-0.002388645 0.82112226871
-0.00113732 -0.00930733913
0.00000701863 0.00004731582
-0.00000001291 -0.00000009054
kg/lb 0.45359237

Total Projection

Wilks Projection
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 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 mode

Fixed DL progression (was doubled from the inputs)

Initial Release