Copy of The Big Texas Method.xlsx
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The Big Texas Method To edit this sheet Go to 'File' and choose 'Make a Copy' or 'Download as Exercise Squat Front Squat 1RM 150 130 Week 1 Mon Squat Wed Front Squat 72x5 78x5 85x5 91x5 98x5 Week 2 Mon Squat Wed Front Squat 78x3 85x3 91x3 98x3 104x3 Week 3 Mon Squat Wed Front Squat 85x5 91x4 98x3 104x2 111x1+ Week 4 Mon Squat Wed Front Squat Deload 90x5 x3 78x3 x3 Week 5 Mon Squat Wed Front Squat 78x4 88x4 98x4 107x4 Week 6 Mon Squat Wed Front Squat 85x3 94x3 104x2 114x2 Week 7 Mon Squat Wed Front Squat 91x4 101x3 111x2 120x1+ Week 8 Mon Squat Wed Front Squat Deload 98x5 x3 85x3 x3 rest rest rest rest rest rest
Transcript of Copy of The Big Texas Method.xlsx
Sheet1The Big Texas Methodby Chad Wesley Smith,inspired by "The Texas Method"To edit this sheet Go to 'File' and choose 'Make a Copy' or 'Download as'Notation: Weight x Reps x SetsNotes on ATGExerciseSquatFront Squat1RM150130
Week 1Mon SquatWed Front SquatFri Squat90x5 x10, 45-60 sec rest72x5to 10RM78x585x591x598x5
Week 2Mon SquatWed Front SquatFri Squat101x4 x10, 75-90 sec rest78x3to 8RM85x391x398x3104x3
Week 3Mon SquatWed Front SquatFri Squat113x3 x10, 105-120 sec rest85x5to 5RM91x498x3104x2111x1+
Week 4Mon SquatWed Front SquatFriDeload90x5 x378x3 x310s Squat Walk Out with 95% of Goal Weight
Week 5Mon SquatWed Front SquatFri Squat98x5 x8, 60-75 sec rest78x4to 8RM88x498x4107x4
Week 6Mon SquatWed Front SquatFri Squat109x3 x8, 90-120 sec rest85x3to 5RM94x3104x2114x2
Week 7Mon SquatWed Front SquatFri Squat120x3 x8, 120-135 sec rest91x4to 3RM101x3111x2120x1+
Week 8Mon SquatWed Front SquatFriDeload98x5 x385x3 x310s Squat Walk Out with 100% of Goal Weight
Week 9Mon SquatWed Front SquatFri Squat105x5 x5, 75-90 sec rest85x3to 5RM98x3111x3
Week 10Mon SquatWed Front SquatFri Squat116x4 x5, 105-120 sec rest91x2to 3RM104x2117x2
Week 11Mon SquatWed Front SquatFri Squat128x3 x5, 135-150 sec rest98x3to 2RM111x2124x1+
Week 12Mon SquatWed Front SquatFriDeload105x5 x391x3 x310s Squat Walk Out with 105% of Goal Weight
Week 13Mon Front SquatWedFri Squatto 1RMEat Caketo 1RM
