Attention: If you are looking for a Spreadsheet for the Original Texas Method, click here.
Download:
- Link to Google Docs
- choose File – ‘Make a Copy’ or ‘Download as’ (xlsx for excel for example)
So I was thinking ‘What to do after 13 weeks of Smolov?’ (get your Smolov Squat Program Spreadsheet here).
I wanted to continue squatting 3 times per week. So it came in handy that Chad Wesley Smith and from Juggernaut Training Systems posted the following program in a newsletter he recently send out. For ease of use I made it into a spreadsheet.
Update: He has since then renamed it to the “Cowboy Method“, which includes not just the squat program.
This is a 13 week program. He called it “The Big Texas Method”, because it’s also based around the idea of of squatting 3x per week, using high/medium/low volume days (2x Back Squat and 1x Front Squat).
They say it’s aimed for beginner/intermediate lifters who would benefit from more volume than the regular TM suggests.
Notes:
- Just like in the original Texas Method, don’t be deceived by the relatively light volume days. It’s the intensity days (Max Out Fridays) on which you must push for new rep maxes. As Justin wrote in his Texas Method ebook, “This “intensity day” is a gauge to see if adaptation occurred as a result of the volume day stress“.
- Chad recommends doing small manageable jumps on your rep maxes on Fridays
- about the suggested rest times… Call me lazy, but I will only take them as a guide and won’t freak out if I take 30 seconds or a minute more rest
- Here is a Squat Walkout & Hold Explanation
John says
November 26, 2013 at 22:33So on Mondays, is it 60% for 5 reps 10 sets or 60% for 5 reps then 10 reps?
Gregor says
November 26, 2013 at 22:38As I wrote in the spreadsheet, notation is weight x reps x sets.
MattyT says
November 26, 2013 at 22:40reps x sets
Sam says
March 30, 2014 at 20:22On fri of the deload week wats the 10s squat walk out mean
MattyT says
March 31, 2014 at 15:54i believe they are referencing the time it takes removing the bar from a squat stand/rack, stepping back and then squatting. Typically, Chad and team will train from a monolift rack where it is not required to move the bar horizontal to get into position….
someone else will need to verify that … but that’s what i think
Sam says
March 31, 2014 at 17:23So wats the reps and set scheme 10 sec walk out with what
Elias says
November 26, 2013 at 23:37Got to love wednesday week 13! 😀
Tobias says
November 27, 2013 at 09:49This looks really intreasting. How do I determine the weight for fridays workout?
Gregor says
November 27, 2013 at 12:43Ideally you should have an idea of what you can for say 3 reps. So the goal for 3RM is to get 2.5-5kg more.
Here is a rep max calculator for android [1] that can help you decide what weights to use. Simply enter a known rep max and it will give you an estimate.
There is also a table with “Estimated Reps at Percent of 1 Repetition Maximum” [2]
[1] https://allthingsgym.com/rep-max-calculator-for-android/
[2] http://www.exrx.net/Calculators/OneRepMax.html
Leon says
November 28, 2013 at 00:50Hey Gregor, was is your experience with Smolov? How much could you improve?
Gregor says
November 28, 2013 at 11:55Hey Leon, Smolov was definitely tough, but rewarding. Even though I only improved my squat by 10kg (130->140, missed the 15kg on the 1RM test day twice) I learned a lot doing it.
For example attempting weights I otherwise would not have done at my current level.
The rather small increase on my 1RM is probably due to me being a beginner squatter (skinny gymnasts legs need extra work). A friend who was doing Smolov along with is aiming for a 20kg-ish increase (162->185).
On a side note: I never deadlifted during the 13 weeks and the day after the 1RM squat test I also got a rather comfortable 10kg PR on my deadlift (now190kg), which was a pleasant surprise.
Leon says
November 29, 2013 at 18:31Hey Gregor,
when did you test your max? A week after? A 10 kg PR is still good. How long was the
cycle?
On a side note: Great website and great work from your side. Thank you very much.
Gregor says
November 29, 2013 at 18:36It was 13 weeks. I did test my max a week before starting Smolov and then did the 1RM tests as prescribed in the spreadsheet [1]. One on Friday in Base Week 4 (where I got 135kg) and the last at the very end.
[1] https://allthingsgym.com/smolov-squat-routine-spreadsheet/
Charles says
December 2, 2013 at 19:56Hey Gregor, can you make sheet from Carters Strong 15 ?
Gregor says
December 2, 2013 at 20:16For this I first need to know what strong 15 is…
I’ll look into it
Charles says
December 2, 2013 at 20:21It’s one cycle for peeking strength from his book “Lift-Run-Bang 365”.
Gregor says
December 2, 2013 at 20:35Found this [1] Since I have not read the book I can’t say if it is correct.
[1] https://docs.google.com/spreadsheet/ccc?key=0AhudPOe5-VPodG1pNVU5aTFVdDFEc3ZlQ2hyWXJwZ1E&usp=drive_web#gid=0
Samuel Michael Clark says
February 3, 2014 at 16:14You obviously do not understand how the TM model works if you believe ‘gainz’ are earned on Friday. Intensity day is only an indicator that the stress applied on volume day had been sufficient for weekly adaptation to occur. Moreover, the TM cannot be treated as filler between smolov or shieko cycles. I’m addition, deloading or wave loading is unnecessary on this program. Visit Justin Laseck at http://www.70sbig.com for the real deal on how to get the most out of your intermediate strength training by using the Texas Method how it was designed
Gregor says
February 3, 2014 at 17:52Damn you are nit picky about my choice of words, but you are correct indeed. I have read both Tesay Method ebooks by Justin and on page 8 he wrote “This “intensity day” is a gauge to see if adaptation occurred as a result of the volume day stress”. So I removed the “where gains are made” part from the post.
Thanks for the correction.
Sam says
April 3, 2014 at 03:54On the Fourth week of the first 4week. Cycle the deload week wats the sets and reps or do i try a 1 rep max preciate an answr
Steve says
February 21, 2014 at 02:51How does the max days work. On the first Friday do I just work up to a heavy 10 rep? How many sets of 10 should i try and do before hitting my 10 rep max? What’s the formula for?
Emmitt Dei Richards says
February 24, 2014 at 07:32So on Fridays work….you find your projected 10rm by plugging it into a calculator, then use that number into this equation (weight x reps x .33) + weight = P 1rm? then redo the equation after adding 3-5 pounds to the 1 rm again but plugging in a different rm max i.e. 8, 5, 3 etc….. all that I get. but the part I am tripping up on is which 1rm formula is the most accurate? from the book he seems to be using a slightly higher number. then what’s projected.
Gregor says
February 24, 2014 at 10:04All formulas have errors. So the question is which is less inaccurate. Maybe play around with this app https://allthingsgym.com/rep-max-calculator-for-android/
Charlie says
July 2, 2014 at 20:30Great stuff, used this template to make a copy for the Bench program as well.
Charlie says
July 2, 2014 at 20:31Will post it if requested
Gregor says
July 2, 2014 at 20:33Sure that would be nice.
charlie says
July 6, 2014 at 20:03Here 🙂 I just added it as the second sheet
https://docs.google.com/file/d/0Bxcr6sY1AKGkQnZMYkpkbm1aWlU/edit?usp=docslist_api
Gregor says
July 6, 2014 at 20:04Cool thanks
Charlie says
July 6, 2014 at 20:17No problem
Marcus says
November 30, 2014 at 06:55Great program~What do you think about deadlift? When should I do it?Do 1×5 on Monday like texas method?
Peter says
March 7, 2015 at 19:26I know I’m a little late to the party but I have a question regarding the low intensity/high volume days. Are you supposed to make progressive changes based on the increase in your projected 1RM you make on fridays?
In other words say I am currently able to squat 120kg thus my mondays for the first three weeks would look as follows:
W1:72x5x10
W2:81x4x10
W3:90x3x10
Or is it instead like this:
projected 1RM 120kg
W1:72x5x10
I go for a projected 1RM of 122.5kg on my first friday and I make it. Thus the second week volume day would be based off my new 1RM:
W2:83x4x10
Again I increase linearly so friday of week 2 I go for 125kg, making it and basing week three volume day of this new 1RM getting:
W3:94x3x10
Hoping to hear back and thanks in advance!
Derek says
March 11, 2015 at 17:36Hi, thanks for the excel sheet, makes it super easy to follow. However, I was just wondering, on weeks 4, 8 and 10, it says to do a walkout and hold with a set percentage of a “goal”. What does this “goal” refer to?
Gregor says
March 11, 2015 at 17:37The weight you want to hit at the end of the program.
Derek says
March 11, 2015 at 17:40*edit
weeks 4, 8 and 12
Adam says
April 3, 2015 at 12:14In the spreadsheet it’s your current max you put in at the top, not your program outcome max right?
Kyle Spratt says
August 11, 2015 at 06:09Loved this program! I’ve never had such success with a program. I deadlifted once a month, at the beginning of the rest week. My squat went from 275# to 325# and my deadlift went from 375# to 390#. Highly recommended.
Logan says
June 30, 2017 at 15:47What are the preferred warmup sets for fulfilling Friday’s RM?
Logan says
July 12, 2017 at 17:07What does the plus sign mean on Front Squat Wednesdays? A bonus squat if you’re feeling it? Front rack hold? Don’t get it.