Texas Method Calculator

[SteamRoxorz]

To assist noobs like myself in transitioning to the Texas Method, I developed a calculator based upon PPST2.

http://nyjet_twoplustwo.home.mindspring.com/SS/TMCalc.jpg

You can download the spreadsheet from HERE (http://nyjet_twoplustwo.home.mindspring.com/SS/TexasMethodCalc.xls). Enjoy!

[hatmanii]

Good stuff for those people doing the primer from PPST2. I always wished I was good with excel so I could do stuff like this. Nice work.

-Hat

[TomV]

Awesome work Steam, I appreciate your effort.

*edit* as a simple suggestion, perhaps saving the file as .xls may also be a good idea as not everyone may have the newer versions of office?

[rdp]

Awesome work Steam, I appreciate your effort.

*edit* as a simple suggestion, perhaps saving the file as .xls may also be a good idea as not everyone may have the newer versions of office?
If you try opening in Excel 2003, it offers to download a compatibility pack which then allows you to open and edit the file.

Very nice work

[hatmanii]

Just like with anything, some of the calculations will vary with individuals, but this is a great tool to help gauge progress over certain time spans.

-Hat

[rpbrown]

If one of the higher ups likes this... sticky perhaps?

[Braindrop]

Great spreadsheet, thanks!

[dwm24]

thanks alot!

[SteamRoxorz]

There was an error in the 1x5 warm-up in the first bench press. It is fixed now. You can re-download it using the same link above.

[beastmaster103]

How do I open this in Excel 2007? It keeps showing the "code" for the program through internet explorer. Can anyone help with this??

[JT in MD]

Yeah I'm having trouble downloading it as well...

[TomF]

Yeah I'm having trouble downloading it as well...Having trouble here too - it downloads, unpacks the zipped files, but nothing I can then click on will actually pull up anything that resembles an Excel file. I'm sure that's just evidence of my own poor excel-fu.

[beastmaster103]

Exactly what you said, TomF. I'm not computer illiterate (not a genius, either), but this sure makes me feel stupid...

[SteamRoxorz]

As requested earlier, I've converted the file to Excel 2003 format which should fix whatever problems everyone is having. Please let me know if it is still not working. Sorry for the hassle.

[dexbot]

Steam - Thank you!

[TomF]

Brilliant. Thanks very much - both for making the file, and for doing the conversion.

t

[coco]

Where can I find some more info on this.

I am looking for specific information on what to use for starting weight.

Did you actually calculate your 2RM - 5RM?

[Bloodninja666]

Missed this the first time around, cool.

Steam-- u play online poker?

[spiderman]

Where can I find some more info on this.

I am looking for specific information on what to use for starting weight.

Did you actually calculate your 2RM - 5RM?

http://www.t-nation.com/free_online_article/most_recent/the_texas_method

That article also contains a good introduction to Rippetoe's insistance that novices do linear progression.

[SteamRoxorz]

Steam-- u play online poker?
Yes, but who doesn't.

[jimmy9pints]

Thanks for the upload.

[John2336]

Bump, Awesome upload Steam. It worked for me right out of the box. I play online poker as well. Just saying...

[sedition]

this is great. and anyone that doesnt want to waste their money on excel - http://www.openoffice.org/ free dollars

[Nivk]

This is perfect! Well done & thanks for posting it.

[ephedrine]

Thanks! had to adjust it a bit so it works with the metric system (going up by 2.5 kg/week)

[peanuts-nuts]

Thanks! had to adjust it a bit so it works with the metric system (going up by 2.5 kg/week)

How did you adjust it to go up by 2.5kg?

[SteamRoxorz]

How did you adjust it to go up by 2.5kg?

Put 2.5 in column P (cell P8 is mandatory) and consider the numbers on the chart as kg instead of lb.

[peanuts-nuts]

Thanks.

[Dave 321]

For the people that are using this in metric units, it seems to me that you'll need to edit the squat 5RM in the formulas to 'A1+2.5' instead of 'A1+5'.

[ChuckBell]

A beginner's question: You have the calculator set for 6 weeks. So at the end of the 6th week, for example with the 3RM for the press, do you reset the calculator with your new weights or do you go on until you have a 5 RM? Thanks for your help.

[Dave 321]

A beginner's question: You have the calculator set for 6 weeks. So at the end of the 6th week, for example with the 3RM for the press, do you reset the calculator with your new weights or do you go on until you have a 5 RM? Thanks for your help.


Go back to the 1RM

[ChuckBell]

Go back to the 1RM

Thanks!

[Reggie]

Thanks for posting! This is wonderful!

[Mac Ward]

Very nice work! I have a question, however. As I read through the article that Rip wrote on T-Nation, all calculations are based off the 1x5 Max, in your spreadsheet it is based on the 5x5 max. Subtle difference...but it calculates it backwards. Why did you choose to do it this way? Or did I miss something?

Thanks in advance!

[SteamRoxorz]

Very nice work! I have a question, however. As I read through the article that Rip wrote on T-Nation, all calculations are based off the 1x5 Max, in your spreadsheet it is based on the 5x5 max. Subtle difference...but it calculates it backwards. Why did you choose to do it this way? Or did I miss something?
Take your 5 RM, multiply it by .9, then type it in to the yellow cells. The calculator helps determine your warmup routine and provides an estimated 1, 2, 3, 5 RM based upon your 5x5 for shits and giggles.

[Mac Ward]

Thanks for the reply...I understand the math, just curious as to why you calculated it that way. Not throwing stones, merely an honest question. Thanks.

[SteamRoxorz]

No offense taken. I based the calc off of PPST, not the article. What can I add that will help you?

[squat_gnome]

Can you please post a metric version of the calculator also?

[hatmanii]

Can you please post a metric version of the calculator also?

Wouldn't the math be the same? Can't you just input your weights regardless of their units?

[SteamRoxorz]

Wouldn't the math be the same? Can't you just input your weights regardless of their units?
Yes. Type in a number. The calculator will not know if you are using lbs or kg.

[squat_gnome]

Wouldn't the math be the same? Can't you just input your weights regardless of their units?


Yes. Type in a number. The calculator will not know if you are using lbs or kg.
Yes that works right, except for the warmup sets which are messed up (but not a problem):

example sets for 80kg squat at medium day:
2x5 45 (this 45 means the empty bar, so it is 20KG)
1x5 30 (30KG)
1x3 45 (this 45 means 45KG)
1x2 60 (65KG)
5x5 80 (80KG)

By the way, what is the standard weekly increase in KGs?

[SteamRoxorz]

Yes that works right, except for the warmup sets which are messed up (but not a problem):

example sets for 80kg squat at medium day:
2x5 45 (this 45 means the empty bar, so it is 20KG)
1x5 30 (30KG)
1x3 45 (this 45 means 45KG)
1x2 60 (65KG)
5x5 80 (80KG)

By the way, what is the standard weekly increase in KGs?
Feel free to replace the first "45" on each lift with "20" or the word "Bar" on your spreadsheet.

Just cut your increase number in half. 5lbs increase become 2.5kg (5.5lbs).

And no offense buddy, but if you are doing 80kg squats on your medium day, you should not be using the Texas Method. Go back to Starting Strength.

[squat_gnome]

Feel free to replace the first "45" on each lift with "20" or the word "Bar" on your spreadsheet.

Just cut your increase number in half. 5lbs increase become 2.5kg (5.5lbs).

And no offense buddy, but if you are doing 80kg squats on your medium day, you should not be using the Texas Method. Go back to Starting Strength.
I am not going to do Texas Method yet, but plan to do it after milking SS, I was just researching about Texas Method. My current 3x5 squat is 90kg, hope to increase it to 110kg at least before going on Texas Method.

My stats:
140g protein per day.
BW= 90kg
Height: 181cm
Been lifting for 4 months.
Lifting 2 times per week because:
Not enough protein in my diet (unfortunately I can't get more)
Not enough time (have to study like all day like an slave)
My form is good, my numbers are low, and I am nearing the third stall. I don't know why. low protein? but I am lifting only two times per week. low genetic potential? but I gained about 15KGs of weight. I don't know what's the problem really.

You seem like a pro Texas Methoder, I asked help about integrating TM here (http://startingstrength.com/resources/forum/showthread.php?t=27876&p=364560#post364560), what do YOU think about it? any tips will be appreciated.
Thank you

[Coach_Johnson]

It been a while since there was any activity on this thread but I'll attempt to shake the dust off with a comment and a noob question...
A) this calculator is awesome - thank you...
and
B) can someone help me understand the "RM Factor?" What is driving these numbers? I understand the concept - it is a comparison of 5RM to VD work sets - but how much adjusting do you find yourself doing to these percentages? need they be adjusted at all? From where do derive these percentages?
Thanks

[arthax]

... and, could you steam change the fridays bench and press from 1-2-3RM to "normal" 1x5RM as suposed to acording to the origianl?