Westside Barbell spreadsheet?

[RocketDog85]

Apologies if this is already on the forum somewhere - I have had a look but can't find it - but does anyone know where I can download a spreadsheet for the Westside Barbell method?

I'm hoping for something that I can plug my 1rm into and have the numbers laid out for me. I have found plenty for 5x5 and 5/3/1 but coming up blank on Westside.

Thanks

[scottyk31]

Doesn't exist. Conjugate system is a method not a plug in the numbers program

[RocketDog85]

Doesn't exist. Conjugate system is a method not a plug in the numbers program

But aren't you supposed to train at certain percentages? I'm new to strength training so it's all a bit confusing to me!

[Notjericoe]

you are about to get eaten alive

just a warning

[doctor220]

5x5 and 5/3/1 are programs, as in you can plug your stuff in and go. Westside is a method, a concept that is tailored to each lifter. It's imperative to understand the difference.

[DrunkonMilk]

There is a sticky above labeled "forum faq read before starting a thread." In the sticky you will find information on Westside. Das it mane.

[Nosje]

you are about to get eaten alive

just a warning

nah he's not

[runtocatch]

But aren't you supposed to train at certain percentages? I'm new to strength training so it's all a bit confusing to me!

Just go read a buncha stuff on this forum. Don't reply to any really old threads cuz it makes no sense. You will find most you need to know though.

[isaku900]

Just go read a buncha stuff on this forum. Don't reply to any really old threads cuz it makes no sense. You will find most you need to know though.

http://forum.bodybuilding.com/showth...hp?t=122954351

this thread is a decent place to start, and I actively respond to stuff in it.

however, that's only a quick overview of the conjugate method, and the write up is fairly outdated by now. I definitely train a lot different than I did back then.

[Nosje]

here's the template and all the info you need:
http://www.elitefitness.com/forum/we...te-469668.html

[isaku900]

here's the template and all the info you need:
http://www.elitefitness.com/forum/we...te-469668.html

groce. standard template. DO NOT WANT.

[runtocatch]

http://forum.bodybuilding.com/showth...hp?t=122954351

this thread is a decent place to start, and I actively respond to stuff in it.

however, that's only a quick overview of the conjugate method, and the write up is fairly outdated by now. I definitely train a lot different than I did back then.

Thanks Bill. That thread may be out dated sorta but its a great thread for people who truly want to understand how to train. It don't mean they have to train exactly like that but its a great read and they will gather a buncha understanding if they read it a few times and really try to understand how this stuff works.

[runtocatch]

here's the template and all the info you need:
http://www.elitefitness.com/forum/we...te-469668.html

That's horrible in so many ways.

[Nosje]

horrible why?

[isaku900]

horrible why?

emphasis on GMs from 2003 is leading cause of "westside doesn't work" bullcrap.

[runtocatch]

emphasis on GMs from 2003 is leading cause of "westside doesn't work" bullcrap.

HAHA! Great minds. Not only that but I really hate all that percentage talk chit.

[Nosje]

you hate percentage talk?

[runtocatch]

you hate percentage talk?

When it comes to dynamic work yes I kinda hate it.

[isaku900]

you hate percentage talk?

mostly because they have very very very little place in the conjugate method.

yes even though I provided "typical pendulum waves" in my write up, I hate them (and mentioned it in my writeup) I hardly ever do anything by percentages, on speed days I lift what's fast. On max days I do three to five hard lifts. I'll calculate percentages sometimes after training because I'll want to verify I was in the right ranges, but if it felt/looked fast enough or like there was enough strain then it was in line with the method regardless of what the percentages say.

[IcemanIsDead]

I have been more and more interested in starting to utilize the westside method, but with my lifts I don't think that I'm advanced enough.. I haven't even had a meet yet so my total is 0 and I'm still very small..

Will take every one of these threads to heart though for later down the line when I'm advanced enough to start playing around with ME/DE work

[Nosje]

mostly because they have very very very little place in the conjugate method.

yes even though I provided "typical pendulum waves" in my write up, I hate them (and mentioned it in my writeup) I hardly ever do anything by percentages, on speed days I lift what's fast. On max days I do three to five hard lifts. I'll calculate percentages sometimes after training because I'll want to verify I was in the right ranges, but if it felt/looked fast enough or like there was enough strain then it was in line with the method regardless of what the percentages say.

I think percentages are pretty important when you are using powerlifting routines like these.

[isaku900]

I think percentages are pretty important when you are using powerlifting routines like these.

ummm.......ok?

i've been training this way since 2008, I've asked Louie Simmons about it specifically. Direct quote "I put percentages in my articles because people who don't know how to train are always asking about percentages, I don't think a single lifter at Westside Barbell has calculated a percentage. Ever."

[IcemanIsDead]

I think percentages are pretty important when you are using powerlifting routines like these.

As I understood it you don't need percentages as long as you make sure you strain on ME and move fast on DE

Like you work up to a strenuous set or two on ME and on DE you work up to the heaviest you can go while still being as explosive as possible and stay there until you have done anything between 8 and 20 sets, usually these weights would automatically represent 90%+ and 50-60% respectively.

But that's just how I understood it, I might be wrong

[Nosje]

ummm.......ok?

i've been training this way since 2008, I've asked Louie Simmons about it specifically. Direct quote "I put percentages in my articles because people who don't know how to train are always asking about percentages, I don't think a single lifter at Westside Barbell has calculated a percentage. Ever."

I prefer wendler's philosophy regarding to percentages.

[Nosje]

As I understood it you don't need percentages as long as you make sure you strain on ME and move fast on DE

Like you work up to a strenuous set or two on ME and on DE you work up to the heaviest you can go while still being as explosive as possible and stay there until you have done anything between 8 and 20 sets, usually these weights would automatically represent 90%+ and 50-60% respectively.

But that's just how I understood it, I might be wrong

I understand what you both are trying to say but I'm a person that sticks to specs and all of that, and I know you don't have to calculate everything you do in training but still I'm just saying.

[pogioli4]

solid sig OP

"If you're big enough to lift the weight you're big enough to put it back"

[isaku900]

As I understood it you don't need percentages as long as you make sure you strain on ME and move fast on DE

Like you work up to a strenuous set or two on ME and on DE you work up to the heaviest you can go while still being as explosive as possible and stay there until you have done anything between 8 and 20 sets, usually these weights would automatically represent 90%+ and 50-60% respectively.

But that's just how I understood it, I might be wrong

good enough understanding.

I understand what you both are trying to say but I'm a person that sticks to specs and all of that, and I know you don't have to calculate everything you do in training but still I'm just saying.

...and what i'm saying is, for westside, there are no specs.

[HamburgerTrain]

Buy a notebook and a pencil.

[Retardo-pex]

I understand what you both are trying to say but I'm a person that sticks to specs and all of that, and I know you don't have to calculate everything you do in training but still I'm just saying.

It doesn't apply to this style of training though. You can say things like "do speed work with 50-65% of your 1rm" or "hit 3-5 lifts over 90%" But for any given day that will be a different number. Some days heavy will be 96%, some days it might be 89%, the point being get enough weight on the bar to require your MAXIMUM EFFORT for that given day.

You say you prefer how "Wendler goes about percentages in his programming" but if you look at both, they just have the vagueness of the training in reverse.

5/3/1 X% of weight for as many reps as possible, at least 5,3,or 1 depending on the week you happen to be on.

Westside X amount of reps for as a heavy a weight as possible.

One program the weights are dictated to you while the reps are not, the other the reps are dictated to you while the weight is not.

At the end of the day they are going to match up pretty closely. If you took a newer lifter who always ran %'s vs a veteran who never did, a heavy lift for both is still going to be in the range of 90%+, and something light will be 70% and under.

[scorpionsf]

One program the weights are dictated to you while the reps are not, the other the reps are dictated to you while the weight is not.

At the end of the day they are going to match up pretty closely. If you took a newer lifter who always ran %'s vs a veteran who never did, a heavy lift for both is still going to be in the range of 90%+, and something light will be 70% and under.

the experienced lifter knows his body

the newb has to be told how they feel