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
So on Mondays, is it 60% for 5 reps 10 sets or 60% for 5 reps then 10 reps?
As I wrote in the spreadsheet, notation is weight x reps x sets.
reps x sets
On fri of the deload week wats the 10s squat walk out mean
i 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
So wats the reps and set scheme 10 sec walk out with what
Got to love wednesday week 13! 😀
This looks really intreasting. How do I determine the weight for fridays workout?
Ideally 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
Hey Gregor, was is your experience with Smolov? How much could you improve?
Hey 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.
Hey 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.
It 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/
Hey Gregor, can you make sheet from Carters Strong 15 ?
For this I first need to know what strong 15 is…
I’ll look into it
It’s one cycle for peeking strength from his book “Lift-Run-Bang 365”.
Found 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
You 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
Damn 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.
On 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
How 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?
So 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.
All 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/
Great stuff, used this template to make a copy for the Bench program as well.
Will post it if requested
Sure that would be nice.
Here 🙂 I just added it as the second sheet
https://docs.google.com/file/d/0Bxcr6sY1AKGkQnZMYkpkbm1aWlU/edit?usp=docslist_api
Cool thanks
No problem
Great program~What do you think about deadlift? When should I do it?Do 1×5 on Monday like texas method?
I 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!
Hi, 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?
The weight you want to hit at the end of the program.
*edit
weeks 4, 8 and 12
In the spreadsheet it’s your current max you put in at the top, not your program outcome max right?
Loved 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.
What are the preferred warmup sets for fulfilling Friday’s RM?
What does the plus sign mean on Front Squat Wednesdays? A bonus squat if you’re feeling it? Front rack hold? Don’t get it.