Does anyone here have a good spreadsheet?

[mortification96]

I just finished my 1st cycle with the Bill Starr Glenn-Pendlay advanced program and my deadlift finished off being 330x3 at the end of the 9th week.

(The cycle is 4 weeks loading (5x5) and 5 weeks deloading (3x3).)

Now when I plug in 330x3 to start my new cycle it tells me that at the end of week 9 of the 2nd cycle I am supposed to deadlift 335x3? wtf?

5lbs in 9 weeks? whats going on here?


287 287 287 302 3 302 310 319 327 336
287 287 287 302 3 302 310 319 327 336
287 287 287 302 3 302 310 319 327 336
287 287 287 302
287 287 287 302

[19george]

You plugged in your 3x3 rep max, not your 3 rep max. Just estimate your 3 rm as 335.

[mortification96]

You plugged in your 3x3 rep max, not your 3 rep max. Just estimate your 3 rm as 335.

ahhhhhhhhh thanks so much. i dont know how i could of missed that

[Donkeyno9]

I wouldn't (and don't) use the spread sheet. The entire point of the advanced 5x5 is learning how to set up an effective program on your own. The program is most effective when it is not run as some spreadsheet program. I had to print out the program and read it a billion times to really understand the nuts and bolts that make up the program.
http://forum.bodybuilding.com/showth...hp?t=106416741
This link gives a good explanation of how dual factor periodization works.