8/18/2019 The Texas Powerlifting Method Spreadsheet

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Mon Wed Fri Mon Wed Fri Mon Wed Friediu Light Heavy ediu Light Heavy ediu Light Heavy5x5 10x2 1x5 5x5 10x2 1x5 5x5 10x2 1x5

Squat Warm-up

2x5 45 45 45 45 45 45 45 45 451x5 0 0 0 0 0 0 0 0 01x3 0 0 0 0 0 0 5 0 51x2 0 0 0 0 0 0 5 0 5

Work Sets 0 0 0 5 0 5 10 5 105x5 2RM 3x5 5x5 2RM

BenchWarm-up

2x5 45 45 45 45 451x5 0 0 0 0 01x3 0 0 0 0 0

1x2 0 0 0 0 0Work Sets 0 0 0 5 53x5 5x5 2RM 3x5

Press  Warm-up

2x5 45 45 45 451x5 0 0 0 01x3 0 0 0 01x2 0 0 0 0

Work Sets 0 0 0 05x3 5x3 5x3

 Cea  Warm-up

2x5 0 0 01x3 0 0 51x2 0 0 5

Work Sets 0 5 108x1 1x5 8x1 1x5 8x1 1x5

eadi" Warm-up

2x5 45 45 451x5 0 0 5

1x3 0 0 51x2 0 0 5

Work Sets 0 0   0   5 5 10

VOLUME 900 900 1,350 1,100 900 1,400 1,475 950 1,515

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Mon Wed Fri Mon Wed Fri Mon Wed Friediu Light Heavy ediu Light Heavy ediu Light Heavy5x5 10x2 1x5 5x5 10x2 1x5 5x5 10x2 1x5

Squat Warm-up

2x5 45 45 45 45 45 45 45 45 451x5 5 0 5 5 0 5 10 5 10

1x3 5 0 5 10 5 10 15 5 151x2 10 0 10 15 5 15 20 10 20

Work Sets 15 5 15 #0 10 #0 #5 15 #53x5 5x5 3RM 3x5

BenchWarm-up

2x5 45 45 45 451x5 0 5 5 01x3 0 5 5 51x2 0 5 5 5

Work Sets #$5 10 10 %$55x5 2RM 3x5 5x5 3RM

Press  Warm-up

2x5 45 45 45 45 451x5 0 0 0 0 01x3 0 0 0 0 01x2 0 0 0 0 0

Work Sets #$5 #$5 #$5 5 55x3 5x3 5x3

 Cea  Warm-up

2x5 5 5 101x3 5 10 151x2 10 15 20

Work Sets 15 #0 #58x1 1x5 8x1 1x5 8x1 1x5

eadi" Warm-up

2x5 45 45 451x5 5 10 101x3 10 10 151x2 10 15 20

Work Sets 5 15 10 #0 15 #5

VOLUME 1,708 988 1,640 2,195 1,063 1,825 2,345 1,248 1,885

Sets &'e(

Sets &'e(

8/18/2019 The Texas Powerlifting Method Spreadsheet

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*+SL*', B$   -ues Wed Sat -ues Wed Sat -ues Wed Satediu Li ht Heav ediu Li ht Heav ediu Li ht Heav400x2 400x4 400x2 400x2 400x4 400x2 400x2 400x4 400x2

.00m Warm-up

400x1 6.1 6.1 6.1 6.1 6.1 6.1 6.1 6.1 6.1400x1 6.4 5.7 6.5 6.4 5.8 6.6 6.5 5.9 6.6400x1 6.8 6.1 7.0 6.9 6.2 7.0 7.0 6.3 7.1400x1 7.7 7.0 7.9 7.8 7.0 8.0 7.9 7.1 8.1

Work Sets /$1 $# /$ /$# $ /$. /$ $. /$56:36 7:20 6:28 6:31 7:15 6:24 6:27 7:10 6:20

*+SL*', B$

  -ues Wed Sat -ues Wed Sat -ues Wed Sat

ediu Li ht Heav ediu Li ht Heav ediu Li ht Heav800x1 800x2 800x1 800x1 800x2 800x1 800x1 800x2 800x1

00m Warm-up

400x1 6.1 6.1 6.1 6.1 6.1 6.1 6.1 6.1 6.1400x1 5.7 5.1 5.8 5.7 5.1 5.8 5.7 5.1 5.8400x1 6.1 5.5 6.2 6.1 5.5 6.2 6.1 5.5 6.2400x1 6.9 6.2 7.0 6.9 6.2 7.0 6.9 6.2 7.0

Work Sets $1 %$ $ $1 %$ $ $1 %$ $7:24 8:14 7:16 7:24 8:14 7:16 7:24 8:14 7:16

Bock #

*+SL*', B$   -ues Wed Sat -ues Wed Sat -ues Wed Satediu Light Heavy ediu Light Heavy ediu Light Heavy400x3 400x5 400x3 400x3 400x5 400x3 400x3 400x5 400x3

.00m Warm-up

400x1 6.1 6.1 6.1 6.1 6.1 6.1 6.1 6.1 6.1400x1 6.4 5.8 6.6 6.5 5.9 6.6 6.6 6.0 6.7400x1 6.9 6.2 7.0 7.0 6.3 7.1 7.1 6.4 7.2400x1 7.8 7.0 8.0 7.9 7.1 8.1 8.0 7.2 8.1

Work Sets /$# $ /$. /$ $. /$5 /$. $5 /$26:31 7:15 6:24 6:27 7:10 6:20 6:23 6:15

*+SL*', B$   -ues Wed Sat -ues Wed Sat -ues Wed Satediu Li ht Heav ediu Li ht Heav ediu Li ht Heav800x2 800x3 800x2 800x2 800x3 800x2 800x2 800x3 800x2

00m Warm-up

400x1 6.1 6.1 6.1 6.1 6.1 6.1 6.1 6.1 6.1400x1 5.7 5.1 5.8 5.7 5.1 5.8 5.7 5.1 5.8400x1 6.1 5.5 6.2 6.1 5.5 6.2 6.1 5.5 6.2400x1 6.9 6.2 7.0 6.9 6.2 7.0 6.9 6.2 7.0

Work Sets $1 %$ $ $1 %$ $ $1 %$ $7:24 8:14 7:16 7:24 8:14 7:16 7:24 8:14 7:16

Sets &'e(

Sets &

'e(

Sets &'e(

Sets &'e(

8/18/2019 The Texas Powerlifting Method Spreadsheet

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Ideal 20-Oct 13-Mar  

BW 245 245 210

BP 490 405 185

SQ 490 485 405

DL 612 585 425

CL 367 275 205

PR 245 205 135

%BW

BP 200% 165% 88%

SQ 200% 198% 193%

DL 250% 239% 202%

CL 150% 112% 98%

PR 100% 84% 64%

-77%

-5%

-36%

-15%

-19%

3BW46

-35

3%