Give redditor diregna an upvote for making a 5/3/1 Excel Spreadsheet which also calculates the number of reps to aim for, based on your previous week’s estimated 1RM. Download: link to Google Docs (choose ‘File’ – ‘Make a Copy’ or ‘Download as’) Features: Rep goal (details below) Assistance Planner (new in v3.0) featuring Boring but Big and Simplest Strength […]
Spreadsheets for various Popular Powerlifting & Weightlifting Programs and Calculators.
Over at reddit people are putting together a spreadsheet to compare protein powder prizes. Check it out and help entering your best protein deals. Google Docs Spreadsheet
Here is a chart by Steven Low from his book Overcoming Gravity. It compares the difficulty of bodyweight / gymnastics exercises relative to the others. Of course it is hard to compare what is sometimes apples and oranges, but I think he did a pretty good job. Check it out on Google Docs.
If you want to bring up your bench press, try a cycle of Smolov Jr. Instruction: open the spreadsheet in Google docs go to ‘File’ – ‘Make a Copy’ o ‘Download as’ enter your max lift and hit the gym via this Smolov Jr. Bench Report by a redditor
Check out 531 for Top End Strength. A variation of 531 for powerlifters & strongmen. Like 5/3/1 we are going to use the standard approach to this programme and use a 3 weeks building up and 1 week down approach since this works repeatably well for the vast majority of people. However on the down […]
Redditor suhrim made a neat Strong Lifts spreadsheet. Available on Google Docs (choose ‘File’ – ‘Make a copy’ or ‘Download’) or download the native Excel version. Features: warm-up calculator plate count calculator kg / lbs conversion tool deload calculator 1 rep max calculator formatted into 12 1-month worksheets, which carryover date and weight Here is a […]
Here another spreadsheet for Jim Wendler’s 5/3/1 2nd Edition. Instruction: go here go to ‘File’ and chose ‘Make a Copy’ or ‘Download as’ Here is another 531 2nd Edition Spreadsheet.
Here is a fantastic Texas Method Excel Spreadsheet. (via) Download it on Google Docs (File + “Make a Copy” or “Download as”) Features: Instructions come with it Enter your stats and chose your increments Even gives you charts of your progress Update: Here is another TM Spreadsheet (via) Update: Version 2.3
Poteto updated his awesome Excel Spreadsheet for Jim Wendler’s 5/3/1. Download: in xls or xlsx format Update: Version 1.3 xls or xlsx Version 1.28 Features: Works with kg or lbs Theoretical 1RM calculator Choose your own increments per cycle Re-order your workout and choose workout days Rounding to the nearest multiple of your choice Displays a full year’s […]