I
imported_dawaro
Guest
I figured I would share a simple excel template I have been working on for sitting up a routine. The template really follows the simplify & win stadegy. I had set it up before reading that thread based on my experience with compound lifts and 5x5 programs.
The template has cells for 5 primary lifts and 3 secondary. I have left my choices on it but you can change it to your liking. Changing the exercise in the yellow cells will update the entire sheet.
There is also a very basic rep calculator where you can enter the test weight and the amount of reps and it will figure your 15RM, 10RM, 5RM, and 3RM along with populating the weights for the cycles. For the final two weeks I chose to go with 5x3's since I do not have someone to help with the negatives.
The final cells that are user adjustable are the increment percentage. When you enter the desired percentage the sheet will use this number to calculate the decrements for each lift. The weight increment is based on the 5RM.
Also there is a column for the recommended starting weight for each cycle. This weight is calculated at 70% of the RM weight for the cycle. It is to be used as a guide to adjust your percentages but is not required.
To keep it as simple as possible all numbers are rounded to the nearest 5. I realize this makes it useless to those on the metric system. If there is enough interest I will make adjustments to this as time allows.
The template has cells for 5 primary lifts and 3 secondary. I have left my choices on it but you can change it to your liking. Changing the exercise in the yellow cells will update the entire sheet.
There is also a very basic rep calculator where you can enter the test weight and the amount of reps and it will figure your 15RM, 10RM, 5RM, and 3RM along with populating the weights for the cycles. For the final two weeks I chose to go with 5x3's since I do not have someone to help with the negatives.
The final cells that are user adjustable are the increment percentage. When you enter the desired percentage the sheet will use this number to calculate the decrements for each lift. The weight increment is based on the 5RM.
Also there is a column for the recommended starting weight for each cycle. This weight is calculated at 70% of the RM weight for the cycle. It is to be used as a guide to adjust your percentages but is not required.
To keep it as simple as possible all numbers are rounded to the nearest 5. I realize this makes it useless to those on the metric system. If there is enough interest I will make adjustments to this as time allows.