Texas Method

StrongLifts.com

You can find more info about this program at

Date started

kg
lb

kg
lb

kg
lb

kg
lb

kg
lb

10/1/2007

(modify to what you do)

mo
10/1/2007

Week1
we
10/3/2007

fr
10/5/2007

mo
10/8/2007

Week2

Squat
5x5

Front Squat
3x3

Squat
1x1

Squat
5x5

80
176

64
140.8

110
242

82.5
181.5

Overhead Press
5x5

Bench Press
3x3

Overhead Press
1x1

Bench Press
5x5

40
88

57.5
126.5

55
121

60
132

Rows
5x5

Rows
3x3

Deadlift
1x1

Rows
5x5

60
132

60
132

140
308

62.5
137.5

Weighted Dips
3x5

Weighted Dips
3x5

2.5
5.5

5
11

Weighted Pull-ups
3x5

Weighted Pull-ups
3x5

2.5
5.5

5
11

StrongLifts.com

Week2
we
10/10/2007

fr
10/12/2007

mo
10/15/2007

Week3
we
10/17/2007

fr
10/19/2007

Front Squat
3x3

Squat
1x2

Squat
5x5

Front Squat
3x3

Squat
1x3

66
145.2

100
220

85
187

68
149.6

95
209

Overhead Press
3x3

Bench Press
1x1

Overhead Press
5x5

Bench Press
3x3

Overhead Press
1x2

40
88

75
165

42.5
93.5

60
132

50
110

Rows
3x3

Deadlift
1x2

Rows
5x5

Rows
3x3

Deadlift
1x3

62.5
137.5

130
286

65
143

65
143

120
264

Weighted Dips
3x5
7.5
16.5
Weighted Pull-ups
3x5
7.5
16.5

mo
10/22/2007

Week4
we
10/24/2007

fr
10/26/2007

mo
10/29/2007

Week5
we
10/31/2007

Squat
5x5

Front Squat
3x3

Squat
1x1

Squat
5x5

Front Squat
3x3

87.5
192.5

70
154

115
253

90
198

72
158.4

Bench Press
5x5

Overhead Press
3x3

Bench Press
1x2

Overhead Press
5x5

Bench Press
3x3

62.5
137.5

42.5
93.5

70
154

45
99

62.5
137.5

Rows
5x5

Rows
3x3

Deadlift
1x1

Rows
5x5

Rows
3x3

67.5
148.5

67.5
148.5

145
319

70
154

70
154

Weighted Dips
3x5

Weighted Dips
3x5

10
22

12.5
27.5

Weighted Pull-ups
3x5

Weighted Pull-ups
3x5

10
22

12.5
27.5

Week5
fr
11/2/2007

mo
11/5/2007

Week6
we
11/7/2007

fr
11/9/2007

mo
11/12/2007

Week7

Squat
1x2

Squat
5x5

Front Squat
3x3

Squat
1x3

Squat
5x5

105
231

92.5
203.5

74
162.8

100
220

95
209

Overhead Press
1x3

Bench Press
5x5

Overhead Press
3x3

Bench Press
1x3

Overhead Press
5x5

47.5
104.5

65
143

45
99

70
154

47.5
104.5

Deadlift
1x2

Rows
5x5

Rows
3x3

Deadlift
1x3

Rows
5x5

135
297

72.5
159.5

72.5
159.5

125
275

75
165

Weighted Dips
3x5

Weighted Dips
3x5

15
33

17.5
38.5

Weighted Pull-ups
3x5

Weighted Pull-ups
3x5

15
33

17.5
38.5

Week7
we
11/14/2007

fr
11/16/2007

mo
11/19/2007

Week8
we
11/21/2007

fr
11/23/2007

Front Squat
3x3

Squat
1x1

Squat
5x5

Front Squat
3x3

Squat
1x2

76
167.2

120
264

97.5
214.5

78
171.6

110
242

Bench Press
3x3

Overhead Press
1x1

Bench Press
5x5

Overhead Press
3x3

Bench Press
1x1

65
143

57.5
126.5

67.5
148.5

47.5
104.5

80
176

Rows
3x3

Deadlift
1x1

Rows
5x5

Rows
3x3

Deadlift
1x2

75
165

150
330

77.5
170.5

77.5
170.5

140
308

Weighted Dips
3x5
20
44
Weighted Pull-ups
3x5
20
44

mo
11/26/2007

Week9
we
11/28/2007

fr
11/30/2007

mo
12/3/2007

Week10
we
12/5/2007

Squat
5x5

Front Squat
3x3

Squat
1x3

Squat
5x5

Front Squat
3x3

100
220

80
176

105
231

102.5
225.5

82
180.4

Overhead Press
5x5

Bench Press
3x3

Overhead Press
1x2

Bench Press
5x5

Overhead Press
3x3

50
110

67.5
148.5

55
121

70
154

50
110

Rows
5x5

Rows
3x3

Deadlift
1x3

Rows
5x5

Rows
3x3

80
176

80
176

130
286

82.5
181.5

82.5
181.5

Weighted Dips
3x5

Weighted Dips
3x5

22.5
49.5

25
55

Weighted Pull-ups
3x5

Weighted Pull-ups
3x5

22.5
49.5

25
55

Week10
fr
12/7/2007
Squat
1x1
125
275

Bench Press
1x2
75
165

Deadlift
1x1
155
341