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
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Thread: Westside Barbell spreadsheet?
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04-02-2014, 05:23 AM #1
- Join Date: Oct 2013
- Location: United Kingdom (Great Britain)
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Westside Barbell spreadsheet?
Lift heavy
Squat | Bench | Deadlift
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04-02-2014, 06:18 AM #2
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04-02-2014, 12:21 PM #3
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04-02-2014, 12:26 PM #4
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04-02-2014, 12:31 PM #5
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04-02-2014, 01:21 PM #6
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04-02-2014, 01:40 PM #7
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04-02-2014, 02:13 PM #8
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04-02-2014, 02:35 PM #9
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however, that's only a quick overview of the conjugate method, and the write up is fairly outdated by now.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.*Mods/CS will not, nor can they change your username, so don't ask*
*Mods/CS will not, nor can they mass delete your post history, so don't ask*
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04-02-2014, 02:37 PM #10
here's the template and all the info you need:
http://www.elitefitness.com/forum/we...te-469668.html
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04-02-2014, 02:42 PM #11
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04-02-2014, 02:43 PM #12
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.
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04-02-2014, 02:45 PM #13
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04-02-2014, 02:46 PM #14
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04-02-2014, 02:48 PM #15
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04-02-2014, 03:01 PM #16
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04-02-2014, 03:02 PM #17
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04-02-2014, 03:07 PM #18
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04-02-2014, 03:21 PM #19
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.*Mods/CS will not, nor can they change your username, so don't ask*
*Mods/CS will not, nor can they mass delete your post history, so don't ask*
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04-02-2014, 03:43 PM #20
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 workNo hate on the mod
*Misc music crew*
*Powerbuilding crew*
starting weight: 110 lbs
1 year progress: http://forum.bodybuilding.com/showthread.php?t=161533243
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04-02-2014, 04:06 PM #21
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04-02-2014, 04:24 PM #22
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."*Mods/CS will not, nor can they change your username, so don't ask*
*Mods/CS will not, nor can they mass delete your post history, so don't ask*
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04-02-2014, 04:27 PM #23
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 wrongNo hate on the mod
*Misc music crew*
*Powerbuilding crew*
starting weight: 110 lbs
1 year progress: http://forum.bodybuilding.com/showthread.php?t=161533243
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04-02-2014, 04:36 PM #24
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04-02-2014, 04:37 PM #25
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04-02-2014, 04:38 PM #26
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04-02-2014, 05:02 PM #27
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04-02-2014, 05:16 PM #28
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04-03-2014, 01:32 PM #29
- Join Date: Nov 2001
- Location: Boston, Massachusettes
- Posts: 7,084
- Rep Power: 8238
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.
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04-03-2014, 08:27 PM #30
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