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The Texas Powerlifting Method Spreadsheet

The document contains a strength training program with exercises, sets, reps, and weights for multiple sessions across 3 weeks. It includes warm-up sets and work sets for squats, bench press, overhead press, power cleans, and deadlifts. It also contains target strength standards and compares an athlete's current lifts to their targets.

Uploaded by

bmgeisler
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as XLS, PDF, TXT or read online on Scribd
1K views3 pages

The Texas Powerlifting Method Spreadsheet

The document contains a strength training program with exercises, sets, reps, and weights for multiple sessions across 3 weeks. It includes warm-up sets and work sets for squats, bench press, overhead press, power cleans, and deadlifts. It also contains target strength standards and compares an athlete's current lifts to their targets.

Uploaded by

bmgeisler
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
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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

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