Strength Training Formula

Smolov / Sheiko / Texas Method Formula

Three canonical powerlifting peaking programs with different intensity + volume signatures. Smolov is squat-specialized over 13 weeks. Sheiko uses high-frequency 4-day 60-85% loads, no AMRAP. Texas Method is a 3-day cycle: Volume Day at 90% of Friday 5RM, Recovery, then Intensity Day testing new 5RM. Choose based on goal and experience.

3 VARIABLESPublished May 14, 2026Live Content

By Orbyd Editorial · AI Fit Hub Team

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Smolov / Sheiko / Texas Method Cycles

Generate full Smolov base, Sheiko #29, or Texas Method cycles from a single 1RM input.

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Formula 3 variables Worked example Variations

Education · Not medical advice. Output is deterministic math from your inputs.Editorial standards Sponsor disclosure Corrections

Formula

Copy the exact expression or work through it step by step below.

 Smolov base cycle (13 weeks, squat-specialized):
   Week 1-3 intro: 4 sets × 5-7 reps @ 65-70% 1RM, 4x/wk
   Week 4-7 base: 4-7 sets × 4-7 reps @ 70-85% 1RM, 4x/wk
   Week 8-9 switching: 4 sets × 5 reps @ 70-80% 1RM, 2x/wk
   Week 10-12 intense: 3-4 sets × 3 reps @ 85-95% 1RM, 4x/wk
   Week 13 taper: 1 set × 1 rep @ 95-100% + test

Sheiko 29 (foundational):
   Day 1: bench, squat, bench (multiple sets 70-80%)
   Day 2: deadlift, bench, accessories
   Day 3: bench (singles + back-off), squat
   Day 4: deadlift, bench, accessories

Texas Method (Rippetoe):
   Monday Volume:     5 × 5 @ 90% of Friday's 5RM
   Wednesday Recovery: 2 × 5 @ 80% of Monday
   Friday Intensity:   1 × 5 @ new 5RM (add 5 lb)
   Weekly progression: 5 lb/week until reset

Variables

smolov_base_intensity

Smolov base-cycle %1RM

70-85% range during the base phase (weeks 4-7). The high-frequency exposure (4x/week) drives adaptation but accumulates fatigue rapidly. Not for novices.

sheiko_intensity

Sheiko working %1RM

60-85% range, never to failure. The signature is high frequency (3-4 squat exposures/week) at sub-max loads. Russian methodology — total tonnage matters more than per-set intensity.

texas_method_intensity

Texas Method peak %1RM

Volume Day at 90% of last Friday's 5RM; Intensity Day testing new 5RM. Implied 1RM at Intensity Day is ~85-90% of true 1RM. Designed for intermediates breaking through novice linear progression stall.

Step By Step

1

Choose program based on goal + experience. Novice → Texas Method (best progression rates). Intermediate squat-focus → Smolov base. Multi-lift competition prep → Sheiko.

405 lb squat lifter, plateaued, 18 months training → Texas Method.
2

Establish baseline. Need accurate recent 1RM or 5RM.

Current squat 5RM = 365 lb (Friday's working set).
3

Compute volume day load: 90% of last Friday's 5RM.

Monday Volume: 5 × 5 @ 0.9 × 365 = 329 → 325 lb (round to nearest 5).
4

Wednesday recovery: 2 × 5 @ 80% of Monday.

Wednesday Recovery: 2 × 5 @ 0.8 × 325 = 260 lb.
5

Friday Intensity: add 5 lb to last 5RM and hit a single working set.

Friday: 1 × 5 @ 370 lb. If successful, next Monday's volume becomes 0.9 × 370 = 333 → 335 lb. If failed: hold, add 2.5 lb next week.

Worked Example

Intermediate lifter with squat 1RM ≈ 425 lb (5RM 365 lb) starting Texas Method

Squat 5RM Friday

365 lb

Estimated 1RM

425 lb (5RM × 1.16)

Week 1: Mon Volume: 5×5 @ 0.9 × 365 = 325 lb Wed Recovery: 2×5 @ 0.8 × 325 = 260 lb Fri Intensity: 1×5 @ 370 lb (5RM attempt) Week 2 (after Fri success at 370): Mon Volume: 5×5 @ 0.9 × 370 = 335 lb Wed Recovery: 2×5 @ 0.8 × 335 = 270 lb Fri Intensity: 1×5 @ 375 lb

Linear 5 lb/week progression. Year-over-year if sustained: +260 lb on the 5RM (unrealistic — most lifters get 3-4 weeks of clean linear before regression). Reset protocol: when 5RM stalls, drop to 90% of last 5RM and ramp back. Beyond Texas: switch to 5/3/1 or a percentage-based intermediate program.

Common Variations

Smolov Jr.: 3-week version targeting bench press specifically. 4 sessions/week with rising intensity. Effective short-term bench peak (Sheiko & Smolov programs translate poorly to deadlift due to higher CNS cost).

Sheiko 37 / 32 / 29: numbered Sheiko variations differ in total volume + intensity. Sheiko 37 is highest volume; 29 is foundational. Practical use: 3-cycle progression #37 → #32 → #29 → meet.

Bill Starr 5×5 (Rippetoe's precursor): 3 sets ramping to a 5RM, then 2 back-off sets at 90%. Volume-dense. Less linear than Texas Method but more recoverable.

Madcow 5×5: ramping pyramid — 1×5 at 60%, 1×5 at 70%, 1×5 at 80%, 1×5 at 90%, 1×5 at 100% (working set). Replaces Texas Method as the intermediate program after Starting Strength.

GZCL Jacked & Tan / The Rippler: percentage-based intermediate programs with documented progression rates (~3-5 lb/week sustained).

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Sources & References

Rippetoe & Baker (2014). Practical Programming for Strength Training (3rd ed.). — Starting Strength Books — Texas Method canonical reference
Sheiko (1993). Powerlifting: Building Strength and Power (translated). — Sheiko PowerLifting — original Russian methodology
Smolov (1990s, Russian Military Sports Institute). — T-Nation translation — Smolov base cycle protocol
Zatsiorsky & Kraemer (2006). Science and Practice of Strength Training (2nd ed.). — Human Kinetics — strength-training periodization theory underlying these programs