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The Spreadsheet Thread

Discussion in 'Strength & Conditioning Discussion' started by DrBdan, Oct 12, 2010.

  1. DrBdan

    DrBdan Something clever

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    I thought it might be a good idea to start a thread where people can post useful spreadsheets that they've created or found.

    Here is the 5/3/1 spreadsheet that I use. I found it in another thread here and modified it so it uses specific increases instead of percentages. I also modified it so it has 3 worksheets: the two progressions outlined in Wendler's eBook plus the Matt Rhodes variation.

    edit: Uber1 contains the two original programs plus the Matt Rhodes/Powerlifting variations. Uber2 contains the squat/bench 2x variation, a maintenance program and a couple simple calculators. If I left them all in one spreadsheet it is bigger than the max file size for a zip file. Stupid Sherdog.
     
    Last edited: Oct 24, 2011
  2. m89

    m89 White Belt

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    For some reason I cant access this?
     
  3. Tosa

    Tosa Red Belt

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    The file size is too large to upload on Sherdog. But this links to where you can find an excellent Sheiko Spread sheet.

    13 weeks of sheiko? - Bodybuilding.com Forums

    And then there's these:

    I'll briefly describe them for anyone who might be interested.

    (1) The Korte 3x3 involves doing Squat, bench, and deadlift everyday. It follows basic linear periodization, in that it starts light, with higher volumes, and progresses to heavier weights at lower volumes.
    (2) 5x5 intermediate is a Spread sheet based on a Bill Starr 5x5 routine. 'nuff said.
    (3) A smolov spread sheet (obviously). I think it contains all the various cycles.
    (4) Deadlift routine with pulling twice a week. I can't find anymore details other than what's in the spread sheet.
    (5) Texas Mehod. 'nuff said.
     
    Last edited: Oct 12, 2010
  4. toonie

    toonie Tuesday

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    I think us measly whitebelts can't access the uploads. Time to start post-whoring!! :D:D
     
  5. CRZA

    CRZA Purple Belt

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    not true, I gots yellow and cant acces the files..
    EDIT: It works to open in internet explorer, it does not work in firefox. Strange, first time ive ever seen explorer beaten firefox at something. I usually just use explorer for porn.
     
    Last edited: Oct 12, 2010
  6. giscanada

    giscanada Orange Belt

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    Thanks for sharing.
     
  7. giscanada

    giscanada Orange Belt

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    Good job.
     
  8. calvus

    calvus Getting Crunk

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    This seems like a great idea, but I can't download these....

    If I click on the link, I get a message stating "Calvus, you do not have permission to access..."

    If I right-click & download, then it just comes down as a corrupted zip file & I can't open it in Windows....

    Any ideas?

    I'd like to get the spreadsheets & take a look...
     
  9. calvus

    calvus Getting Crunk

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    btw, I have tried this from IE, Mozilla & Chrome....
     
  10. Tosa

    Tosa Red Belt

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  11. Origins

    Origins Blue Belt

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    I couldn't look at attachments until I was an orange belt.
     
  12. Tosa

    Tosa Red Belt

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  13. Zerocrew1984

    Zerocrew1984 Banned Banned

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    Good thread.
     
  14. milano

    milano I am the Walrus

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  15. DrBdan

    DrBdan Something clever

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  16. edco76

    edco76 huh? Platinum Member

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    phone friendly SS Warm-Up Calc

    corw.in/warmup/
     
  17. zhangmaster12

    zhangmaster12 Blue Belt

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  18. Eric Brown

    Eric Brown Crusty old bastard

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    If you are going to run Sheiko, Chase's spreadsheet is the most valuable resource on the net, IMO. Even if Talmant refuses to credit him.
     
  19. zhangmaster12

    zhangmaster12 Blue Belt

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    oh yea, mine is ChaseT's
     
  20. calvus

    calvus Getting Crunk

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    I just put together a spreadsheet for the Coan-Phillipi deadlift program. This is a program that Ed Coan put together for Mark Phillipi. Mark said it took his deadlift from 505 to 540. I went through this 10-week program earlier this year with great results. Took my deadlift from 405 to 455. I also like the fact that it includes assistance work.

    You can read about it & take a look at an online calculator here: Tsampa.org: Coan-Phillipi 10 Week Deadlift Routine

    My spreadsheet is attached.
     

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