Is there a spreadsheet anywhere to better use the WSFSB program?

Discussion in 'Strength & Conditioning Discussion' started by Dyson350, Aug 1, 2016.

  1. Dyson350

    Dyson350 Blue Belt

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    No luck finding anything online so far. I feel like it would be easier to track and make gains with a spreadsheet. The program says to work up to a max set of 3 to 5 reps, not sure how to gauge what weight to start at, what increments to do, and then how much weight to add after each week.
     
  2. j123

    j123 Pro Sherdogger 500-0-1

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    When I did it, I used 531 template of the main lift for the max set of 3-5
     
  3. Dyson350

    Dyson350 Blue Belt

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    How does 531 work with this program when your just shooting for a 3 to 5 rep max each week?
     
  4. j123

    j123 Pro Sherdogger 500-0-1

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    531 is with a 3-4 week cycle (4 if you count the deload) 1st week is 5 rep, 2nd week is 3, last week is 1. It fit well in the description for me, and I did okay with it.
     
  5. pokerandbeer

    pokerandbeer Green Belt

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    Westside type programs are really something that needs a lot of objectivity in training. You are technically suppose to work up to a new RM on a particular exercise everh session. Basically you do your warmups and the jumps get small and smaller until you are ~5% below your working weight. You must be able to judge from the warmups what you think you can handle that day on the top set.

    It is an interesting way to train and I really like it for athletes because it allows for bad and good days when you are conditioing and other stuff.

    That said if you arent confident in your ability to do that then a modified 5/3/1 is probly simpler.
     
  6. boingyman

    boingyman If can, can. If no can, no can.

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    We use to do Westside a lot before, but I don't remember using much spreadsheets for tracking. We just had our lifts structured out since it wasn't percentage based. I'm sure there's some old archives online that may have spreadsheets though.
     

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