The Texas Powerlifting Method Spreadsheet 5ex5g
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` Sets x Rep
2x5 1x5 1x3 1x2 Work Sets
Squat Warm-up
2x5 1x5 Bench Warm-up 1x3 1x2 Work Sets 2x5 1x5 Press Warm-up 1x3 1x2 Work Sets 2x5 Warm-up 1x3 P Clean 1x2 Work Sets 2x5 1x5 1x3 1x2 Work Sets
DeadliftWarm-up
VOLUME
Mon Wed Fri Mon Wed Fri Mon Wed Fri Medium Light HeavyMedium Light HeavyMedium Light Heavy 5x5 10x2 1x5 5x5 10x2 1x5 5x5 10x2 1x5 45 45 45 45 45 45 45 45 45 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 5 0 5 0 0 0 0 0 0 5 0 5 0 0 0 5 0 5 10 5 10 5x5 2RM 3x5 5x5 2RM 45 45 45 45 45 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 5 5 3x5 5x5 2RM 3x5 45 45 45 45 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 5x3 5x3 5x3 0 0 0 0 0 5 0 0 5 0 5 10 8x1 1x5 8x1 1x5 8x1 1x5 45 45 45 0 0 5 0 0 5 0 0 5 0 0 0 5 5 10
900
900
1,350
1,100
900
1,400
1,475
950
1,515
` Sets x Rep
2x5 1x5 Squat Warm-up 1x3 1x2 Work Sets 2x5 1x5 Bench Warm-up 1x3 1x2 Work Sets 2x5 1x5 1x3 1x2 Work Sets
Press Warm-up
2x5 Warm-up 1x3 P Clean 1x2 Work Sets 2x5 1x5 DeadliftWarm-up 1x3 1x2 Work Sets
VOLUME
Mon Wed Fri Mon Wed Fri Mon Wed Fri Medium Light HeavyMedium Light HeavyMedium Light Heavy 5x5 10x2 1x5 5x5 10x2 1x5 5x5 10x2 1x5 45 45 45 45 45 45 45 45 45 5 0 5 5 0 5 10 5 10 5 0 5 10 5 10 15 5 15 10 0 10 15 5 15 20 10 20 15 5 15 20 10 20 25 15 25 3x5 5x5 3RM 3x5 45 45 45 45 0 5 5 0 0 5 5 5 0 5 5 5 2.5 10 10 7.5 5x5 2RM 3x5 5x5 3RM 45 45 45 45 45 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 2.5 2.5 2.5 5 5 5x3 5x3 5x3 5 5 10 5 10 15 10 15 20 15 20 25 8x1 1x5 8x1 1x5 8x1 1x5 45 45 45 5 10 10 10 10 15 10 15 20 5 15 10 20 15 25
1,708
988
1,640
2,195
1,063
1,825
2,345
1,248
1,885
`
Tues Wed Sat Tues Wed Sat Tues Wed Sat Medium Light HeavyMedium Light HeavyMedium Light Heavy 400x2 400x4 400x2 400x2 400x4 400x2 400x2 400x4 400x2 400x1 6.1 6.1 6.1 6.1 6.1 6.1 6.1 6.1 6.1 400x1 6.4 5.7 6.5 6.4 5.8 6.6 6.5 5.9 6.6 Warm-up 400m 400x1 6.8 6.1 7.0 6.9 6.2 7.0 7.0 6.3 7.1 400x1 7.7 7.0 7.9 7.8 7.0 8.0 7.9 7.1 8.1 Work Sets 9.1 8.2 9.3 9.2 8.3 9.4 9.3 8.4 9.5
GEISLER, B.
Sets x Rep
6:36
7:20
6:28
6:31
7:15
6:24
6:27
7:10
6:20
Tues Wed Sat Tues Wed Sat Tues Wed Sat Medium Light HeavyMedium Light HeavyMedium Light Heavy 800x1 800x2 800x1 800x1 800x2 800x1 800x1 800x2 800x1 400x1 6.1 6.1 6.1 6.1 6.1 6.1 6.1 6.1 6.1 400x1 5.7 5.1 5.8 5.7 5.1 5.8 5.7 5.1 5.8 800m Warm-up 400x1 6.1 5.5 6.2 6.1 5.5 6.2 6.1 5.5 6.2 400x1 6.9 6.2 7.0 6.9 6.2 7.0 6.9 6.2 7.0 Work Sets 8.1 7.3 8.3 8.1 7.3 8.3 8.1 7.3 8.3
GEISLER, B.
Sets x Rep
7:24
8:14
7:16
7:24
8:14
7:16
7:24
8:14
7:16
Block 2 Tues Wed Sat Tues Wed Sat Tues Wed Sat Medium Light HeavyMedium Light HeavyMedium Light Heavy 400x3 400x5 400x3 400x3 400x5 400x3 400x3 400x5 400x3 400x1 6.1 6.1 6.1 6.1 6.1 6.1 6.1 6.1 6.1 400x1 6.4 5.8 6.6 6.5 5.9 6.6 6.6 6.0 6.7 Warm-up 400m 400x1 6.9 6.2 7.0 7.0 6.3 7.1 7.1 6.4 7.2 400x1 7.8 7.0 8.0 7.9 7.1 8.1 8.0 7.2 8.1 Work Sets 9.2 8.3 9.4 9.3 8.4 9.5 9.4 8.5 9.6
GEISLER, B.
Sets x Rep
6:31
7:15
6:24
6:27
7:10
6:20
6:23
6:15
Tues Wed Sat Tues Wed Sat Tues Wed Sat Medium Light HeavyMedium Light HeavyMedium Light Heavy 800x2 800x3 800x2 800x2 800x3 800x2 800x2 800x3 800x2 400x1 6.1 6.1 6.1 6.1 6.1 6.1 6.1 6.1 6.1 400x1 5.7 5.1 5.8 5.7 5.1 5.8 5.7 5.1 5.8 Warm-up 800m 400x1 6.1 5.5 6.2 6.1 5.5 6.2 6.1 5.5 6.2 400x1 6.9 6.2 7.0 6.9 6.2 7.0 6.9 6.2 7.0 Work Sets 8.1 7.3 8.3 8.1 7.3 8.3 8.1 7.3 8.3
GEISLER, B.
Sets x Rep
7:24
8:14
7:16
7:24
8:14
7:16
7:24
8:14
7:16
Ideal BW BP SQ DL CL PR
245 490 490 612 367 245
%BW BP SQ DL CL PR
200% 200% 250% 150% 100%
20-Oct 245 405 485 585 275 205
165% 198% 239% 112% 84%
13-Mar 210 185 405 425 205 135
88% 193% 202% 98% 64% ∆% -77% -5% -36% -15% -19% ∆BW(#) -35
2x5 1x5 1x3 1x2 Work Sets
Squat Warm-up
2x5 1x5 Bench Warm-up 1x3 1x2 Work Sets 2x5 1x5 Press Warm-up 1x3 1x2 Work Sets 2x5 Warm-up 1x3 P Clean 1x2 Work Sets 2x5 1x5 1x3 1x2 Work Sets
DeadliftWarm-up
VOLUME
Mon Wed Fri Mon Wed Fri Mon Wed Fri Medium Light HeavyMedium Light HeavyMedium Light Heavy 5x5 10x2 1x5 5x5 10x2 1x5 5x5 10x2 1x5 45 45 45 45 45 45 45 45 45 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 5 0 5 0 0 0 0 0 0 5 0 5 0 0 0 5 0 5 10 5 10 5x5 2RM 3x5 5x5 2RM 45 45 45 45 45 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 5 5 3x5 5x5 2RM 3x5 45 45 45 45 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 5x3 5x3 5x3 0 0 0 0 0 5 0 0 5 0 5 10 8x1 1x5 8x1 1x5 8x1 1x5 45 45 45 0 0 5 0 0 5 0 0 5 0 0 0 5 5 10
900
900
1,350
1,100
900
1,400
1,475
950
1,515
` Sets x Rep
2x5 1x5 Squat Warm-up 1x3 1x2 Work Sets 2x5 1x5 Bench Warm-up 1x3 1x2 Work Sets 2x5 1x5 1x3 1x2 Work Sets
Press Warm-up
2x5 Warm-up 1x3 P Clean 1x2 Work Sets 2x5 1x5 DeadliftWarm-up 1x3 1x2 Work Sets
VOLUME
Mon Wed Fri Mon Wed Fri Mon Wed Fri Medium Light HeavyMedium Light HeavyMedium Light Heavy 5x5 10x2 1x5 5x5 10x2 1x5 5x5 10x2 1x5 45 45 45 45 45 45 45 45 45 5 0 5 5 0 5 10 5 10 5 0 5 10 5 10 15 5 15 10 0 10 15 5 15 20 10 20 15 5 15 20 10 20 25 15 25 3x5 5x5 3RM 3x5 45 45 45 45 0 5 5 0 0 5 5 5 0 5 5 5 2.5 10 10 7.5 5x5 2RM 3x5 5x5 3RM 45 45 45 45 45 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 2.5 2.5 2.5 5 5 5x3 5x3 5x3 5 5 10 5 10 15 10 15 20 15 20 25 8x1 1x5 8x1 1x5 8x1 1x5 45 45 45 5 10 10 10 10 15 10 15 20 5 15 10 20 15 25
1,708
988
1,640
2,195
1,063
1,825
2,345
1,248
1,885
`
Tues Wed Sat Tues Wed Sat Tues Wed Sat Medium Light HeavyMedium Light HeavyMedium Light Heavy 400x2 400x4 400x2 400x2 400x4 400x2 400x2 400x4 400x2 400x1 6.1 6.1 6.1 6.1 6.1 6.1 6.1 6.1 6.1 400x1 6.4 5.7 6.5 6.4 5.8 6.6 6.5 5.9 6.6 Warm-up 400m 400x1 6.8 6.1 7.0 6.9 6.2 7.0 7.0 6.3 7.1 400x1 7.7 7.0 7.9 7.8 7.0 8.0 7.9 7.1 8.1 Work Sets 9.1 8.2 9.3 9.2 8.3 9.4 9.3 8.4 9.5
GEISLER, B.
Sets x Rep
6:36
7:20
6:28
6:31
7:15
6:24
6:27
7:10
6:20
Tues Wed Sat Tues Wed Sat Tues Wed Sat Medium Light HeavyMedium Light HeavyMedium Light Heavy 800x1 800x2 800x1 800x1 800x2 800x1 800x1 800x2 800x1 400x1 6.1 6.1 6.1 6.1 6.1 6.1 6.1 6.1 6.1 400x1 5.7 5.1 5.8 5.7 5.1 5.8 5.7 5.1 5.8 800m Warm-up 400x1 6.1 5.5 6.2 6.1 5.5 6.2 6.1 5.5 6.2 400x1 6.9 6.2 7.0 6.9 6.2 7.0 6.9 6.2 7.0 Work Sets 8.1 7.3 8.3 8.1 7.3 8.3 8.1 7.3 8.3
GEISLER, B.
Sets x Rep
7:24
8:14
7:16
7:24
8:14
7:16
7:24
8:14
7:16
Block 2 Tues Wed Sat Tues Wed Sat Tues Wed Sat Medium Light HeavyMedium Light HeavyMedium Light Heavy 400x3 400x5 400x3 400x3 400x5 400x3 400x3 400x5 400x3 400x1 6.1 6.1 6.1 6.1 6.1 6.1 6.1 6.1 6.1 400x1 6.4 5.8 6.6 6.5 5.9 6.6 6.6 6.0 6.7 Warm-up 400m 400x1 6.9 6.2 7.0 7.0 6.3 7.1 7.1 6.4 7.2 400x1 7.8 7.0 8.0 7.9 7.1 8.1 8.0 7.2 8.1 Work Sets 9.2 8.3 9.4 9.3 8.4 9.5 9.4 8.5 9.6
GEISLER, B.
Sets x Rep
6:31
7:15
6:24
6:27
7:10
6:20
6:23
6:15
Tues Wed Sat Tues Wed Sat Tues Wed Sat Medium Light HeavyMedium Light HeavyMedium Light Heavy 800x2 800x3 800x2 800x2 800x3 800x2 800x2 800x3 800x2 400x1 6.1 6.1 6.1 6.1 6.1 6.1 6.1 6.1 6.1 400x1 5.7 5.1 5.8 5.7 5.1 5.8 5.7 5.1 5.8 Warm-up 800m 400x1 6.1 5.5 6.2 6.1 5.5 6.2 6.1 5.5 6.2 400x1 6.9 6.2 7.0 6.9 6.2 7.0 6.9 6.2 7.0 Work Sets 8.1 7.3 8.3 8.1 7.3 8.3 8.1 7.3 8.3
GEISLER, B.
Sets x Rep
7:24
8:14
7:16
7:24
8:14
7:16
7:24
8:14
7:16
Ideal BW BP SQ DL CL PR
245 490 490 612 367 245
%BW BP SQ DL CL PR
200% 200% 250% 150% 100%
20-Oct 245 405 485 585 275 205
165% 198% 239% 112% 84%
13-Mar 210 185 405 425 205 135
88% 193% 202% 98% 64% ∆% -77% -5% -36% -15% -19% ∆BW(#) -35
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